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The “Keto flu” How to beat it fast

keto flu
One of the main reasons why people experience the keto flu is because they aren't replenishing their electrolytes. Knowing this will help.

One of the main reasons why people experience the keto flu when adopting the ketogenic diet is because they aren’t replenishing their electrolytes.

 
 
As you may know, keto alters your body and the way you process electrolytes and water.
 
 
With that said, lack of electrolytes can make your ketogenic efforts a struggle.
 
Fortunately, knowing this can help you prevent it.

What are Electrolytes?

Electrolytes are essential minerals required in the body. They are important for just about every function, including heart, bladder, allowing your muscles to contract properly, energy and brain functioning, and so many more things.
 
 
When you don’t have enough electrolytes, you may become victim to the dreaded “keto flu”. Many beginners on keto will feel flu-like symptoms if they are electrolyte deficient.

Some of the symptoms of the keto flu include:

  • Fatigue
  • Headache
  • Irritability
  • Brain Fog
  • Sugar cravings
  • Difficulty sleeping
  •  

Why You Need to Pay Close Attention to Your Electrolytes on Keto

When you’re on the ketogenic diet, you’re removing carbs almost entirely from your diet, which means your body produces less insulin and glycogen stores are emptied.
 
 
As these carb stores are emptied, your body will shift from retaining water to excreting it through your urine, sweat, and breath.
 
 
That’s why you’ll find that when you first start entering ketosis, you’ll have to urinate more frequently.
 
 
You’ll also notice that you’re losing a lot of water weight and feel less bloated.
 
 
While this may seem like a good thing, however, your body is also excreting essential vitamins and minerals known as electrolytes along with the water.

The 4 Main Electrolytes to Track on the Ketogenic Diet

Electrolytes are abundant in certain low-carb foods like green leafy vegetables, nuts, and dark chocolate.
 
 
To prevent “keto-flu” from ruining your low carb, high fat efforts, make sure you consume ample amounts of the following electrolytes:

#1 Sodium

Sodium is the most important electrolyte to monitor when you first go on the ketogenic diet. While in the past we’ve been taught to keep sodium low, this is only sound advice for people who are on a standard American diet filled with processed carbohydrates and sugar.
 
 
When your body excretes water after restricting carbs, sodium comes with it.
 
 
To ensure sufficient sodium, you can add pink Himalayan sea salt to your food.

#2 Potassium

When they think of potassium, most people will refer to bananas as a great source (which should be completely avoided on keto). But what most people don’t realize is that there are several low-carb foods with even more potassium than bananas.
 
 
You can get ample amounts of it from avocados, nuts, dark chocolate, mushrooms, green leafy vegetables, and even meat.
 
 
Potassium is crucial for heartbeat regulation and having normal blood pressure levels.
 

#3 Calcium

Everyone knows that calcium from milk helps you build strong bones. It’s also essential for maintaining proper muscle and nerve functioning.
 
 
Low-carb, keto-friendly food sources with abundant calcium include; dark leafy greens, broccoli, hard cheese, salmon, and sardines.

#4 Magnesium

Magnesium is needed for more than 250 reactions in the body.
 
 
It helps with muscle function, hormone regulation, aids in the production of energy and protein, and helps keep bones strong. It’s also been shown to help with cramping, food cravings, sleep, and constipation.
 
 
Natural food sources of magnesium include dark leafy greens like kale and spinach, nuts, and seeds.
 
 

How to Beat the Keto Flu as a Newbie

The first thing you should do if your considering the keto diet is to watch this video. 

The flu-like symptoms you may experience as a newbie are likely due to an electrolyte deficiency. I encourage you to make one of your priorities to keep your electrolyte levels balanced.
 
 
It’s your choice: a day of lethargy, brain fog, and headaches…
 
 
…OR an energetic, focused, rejuvenated one.
 
 
The choice is yours.
 
 
One way to get your electrolytes in for the day is to supplement. Dr. Eric Berg has a Keto-friendly Electrolyte Powder that tastes great. You can find out more about it here.

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The “Keto flu” How to beat it fast

One of the main reasons why people experience the keto flu is because they aren’t replenishing their electrolytes. Knowing this will help.

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