Keto flu, also called ‘induction flu’ is the most common side effect for beginners- it makes people feel sick after 3-4 days after starting the diet. Transitioning can make you tired, dizzy, exhausted, etc.
The main reasons for the keto flu
Withdrawal from Carbs: Some studies show that sugars (carbohydrates) are as addictive as cocaine and heroin. Your body is not used to process a higher intake of fat and needs to create enzymes to be able to do this.
In the withdrawal period, many people (including myself) report headaches, irritability and increased cravings for carbs. To make the transition easier, you can start by slowly reducing the carb intake. Give your body time to get used to the new fuel.
Electrolyte imbalance: As I mentioned before, keto has a diuretic effect. Every time you go to the bathroom, along with the liquids, you lots of electrolytes (sodium, magnesium, potassium). The fact is that once you reduce the carb intake, your kidneys switch from retaining salt to rapidly excreting it along with a significant amount of water.
What you can do to feel better is trying to drink bouillon for extra salt, and drink my electrolyte drink during the day.
¿How long does the keto flu last?
Drinking sufficient water (bone broth) and replenishing electrolytes, while eating more fat can realize most of the symptoms of the keto flu in less than a week. The process can take more or less depending on each person.
Bone broth also helps with maintaining a normal electrolyte level. Eating 1-2 cups of bone broth every day is essential if you want to feel energized while following a ketogenic diet.
This soup made out of bones has impressive health benefits: it reduces joint pain, helps with muscle repairs, fights colds, great for adrenal fatigue, reduces inflammation, etc.
Don’t worry if you don’t have enough energy to perform well in the gym as you did before starting. It is only temporary, and once you become adapted, your body will know how to use fat as the primary source of energy.