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By now, you may know that the ketogenic diet comes with a plethora of health benefits. Still, many leading food companies, pharmaceutical agencies, and medical doctors would tell you to follow the food pyramid. (1) Unfortunately, as research continues to grow regarding this, we now know that this is based on outdated information.
Have you studied the food pyramid recently? It would have you consume tons of grains and sugar every single day. When you do that, the carbs add up quickly and even total 100 to 300 grams daily! Further, many sources make the keto diet so complicated that you’d need a PhD to follow it. In this article, we’ll cover simple tips to be successful on your keto diet and why electrolytes play a vital role in helping you feel good.
Why do they call it the keto flu? When you change your diet and remove the excess carbohydrates, your body notices. That happens when you enter a state of ketosis, which can at first mimic flu symptoms. You’re simply feeling the withdrawal of carbs from your body. On keto, stored glucose gets depleted, and your body begins to burn fat for energy. (2)
Many people experience keto flu and think the diet isn’t good for them, so they quit. The truth is that this is a natural reaction to drastically reducing your carb intake. It’s a good thing and not dangerous or unhealthy.
If you’re about to begin the diet and are wondering what you can expect with keto flu, here are some of the most common signs:
These symptoms typically don’t last long. They may begin on your first or second day as your body feels the shock of carb removal. You can think of it as your body detoxing from all the processed carbs. Some people never experience keto flu, but if you do, these symptoms should lessen or completely disappear in two to four weeks. (3)
One of the most misunderstood points about the keto flu is that it’s frequently due to low electrolytes. Electrolytes are minerals that are crucial for your body to function well. They can be especially vital on a ketogenic diet because you can quickly become deficient.
Since electrolytes are responsible for balancing and regulating water distribution within and outside your cells, which means they’re crucial for proper hydration. Balanced fluid keeps blood flowing, maintains healthy skin, and helps you to feel better overall.
The three most crucial electrolytes are sodium, potassium, and magnesium. You need to replace these electrolytes because you lose them through bodily functions like sweat and urine. When you reduce your carb intake and eat more whole foods, the diet can contain fewer electrolytes. You also lose sodium and potassium, which is known as water weight. That is why many people lose five or more pounds in the first week of a keto diet. Your body loses the stored fluid, which is a good thing. (4)
If you want to be more successful on keto, one of the easiest things you can do is to increase your electrolytes. When your body starts to remove all that excess water you’ve been carrying, you also lose those electrolytes, so you can replenish them and lessen many of the keto symptoms quickly. You can use an electrolyte supplement to feel better and remove many of those uncomfortable symptoms quickly. We want to caution you not to pick up the typical, marketed drinks in the grocery store. Many of these are loaded with sugar and unhealthy ingredients. Before you know it, you’ve upped your calorie content significantly too. (5) When getting an electrolyte supplement, you want a product without fillers, added sugars, and artificial sweeteners. In our clinic, we’ve seen great results using electrolyte powder that mixes easily with water and supports ultimate hydration. Balancing your electrolytes is one of the first recommendations we make to our patients who start a ketogenic lifestyle.
There are some other ways to help your body get accustomed to the new way of eating. We have a few suggestions that can help you alleviate the keto flu and make you feel much better.
For most of our lives, we have been told that eating fat will make us fat. Now, we know that is false information. On a keto diet, you are switching from burning carbs and sugar to burning fat for energy, so increasing your fat content gives your body what it needs and wants. Look for good, healthy fats to supply your body with an energy source.
This step helps push you into that ketosis state. The fasting process is healthy and helps your body use ketones for energy.
Exogenous ketones can be beneficial for your brain and muscle health. Many people use exogenous ketones on a ketogenic diet to help with weight loss, energy, and cell performance.
Movement can help force your body into ketosis and break down fat for energy. Of course, we recommend exercising no matter which diet you prefer because it’s healthy for you and can help prevent disease. (6) Increase water consumption Drinking more water is crucial because when your insulin drops, your body will remove fluid. You want to replenish these fluids and prevent dehydration. It’s also good for your joints and overall health to drink enough water.
Many health gurus on social media and online would have you believe that proper nutrition is unattainable or too complex. Some would encourage you to eat mainly carbs and take medicines for diet-related health issues. The ketogenic diet is one of the best, most nutrient-dense diets available. We want you to know that these symptoms are completely typical when your body experiences changes. Most often the addition of healthy electrolytes can be an incredible game-changer, making you feel better and helping alleviate those uncomfortable keto flu problems.
In today’s society, there are numerous myths surrounding nutrition. We assist people clinically who need help getting healthy and having the tools to remain feeling well. If you need more tips on a healthy lifestyle or have questions, contact us about our functional practice and how we can work with you on your wellness journey.
References
https://www.carbmanager.com/article/xtqunbeaacaacgdw/importance-of-electrolytes-on-keto
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/
https://intermountainhealthcare.org/blogs/beware-the-keto-flu
https://www.mountainstar.com/healthy-living/blog/understanding-keto-flu-symptoms-and-treatment
https://www.uab.edu/news/youcanuse/item/12605-the-keto-diet-and-its-health-benefits
https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not
