How to Avoid and Recover Keto Flu – Symptoms and Remedy 2020
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

How to Avoid and Recover Keto Flu – Symptoms and Remedy 2020

Introduction of How to Avoid and Recover Keto Flu

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

If you are curious or suffering Keto Flu, Read this article carefully, because you will get all the solution of Keto Flu.

Here what you will learn today:

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How to Avoid and Recover Keto Flu

What are Signs of Keto flu ?

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

Keto  Flu symptoms may vary any one, or two or three signs from the following signs:

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
      1. Headache
      2. Dizziness
      3. Nausea
      4. Insomnia
      5. Sugar cravings
      6. Sensitivity to heat
      7. Fatigue or tiredness
      8. Lack of motivation
      9. Restlessness or irritability
      10. Brain fog or poor concentration
      11. Impaired coordination
      12. Muscle cramps, spasms, weakness or soreness
  1. You likely will not get all these keto flu symptoms. Everyone reacts differently.
  2. You can avoid the keto flu! Read on to find out how.

How to Avoid and Recover Keto Flu

When does Keto Flu Starts ?

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

Keto Flu starts only when your body try to adjust to a new metabolic state of ketosis, and it has a scientific explanation.

1. Imbalance of Electrolyte

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

This is one of the primary cause to start keto flu. This  regulate the water levels, pH levels in our body, moving waste out of cells, produce signals to nerves, muscles and brain to work properly.

When you restrict carbohydrates due to Keto Diet, body produce less insulin, which causes the kidney to flush out excess water and sodium. To maintain the balance between sodium and other electrolyte your kidney will  produce extra calcium, potassium, and magnesium. If the amount of calcium, potassium, and magnesium your kidney produced, is not much enough for your body, then you will experience the signs of keto flu

2. Dehydration

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How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

When you intake carbohydrates, your body stores glycogen in the liver. Those glycogen are bound to water molecules. Low carbs depletes those glycogen which allows to burn fat. This means your body storing less water which causes dehydration.

3. Drink more water

If you drink a ton of water you will be able to keep safe your body form dehydration and make your keto flu worse.

4. Eating Carbohydrates

Eating When you eat carbs, your energy source is glucose. But when you restrict carbs, your body try to generate energy from fat. Because, human body can generate energy from both carbs and fat.

How to Avoid and Recover Keto Flu

What are Keto Flu Symptoms ?

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

 

When Keto Flu Symptoms are caused for Sodium Deficiency

  1. Nausea
  2. Dizziness
  3. Headache
  4. Lack of motivation
  5. Fatigue or tiredness
  6. Restlessness or irritability
  7. Brain fog or poor concentration
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

 

When Keto Flu Symptoms are caused for Magnesium Deficiency

  1. Insomnia
  2. Lack of motivation
  3. Fatigue or tiredness
  4. Restlessness or irritability
  5. Brain fog or poor concentration
  6. Muscle cramps, weakness, spasms or soreness
  7. Stomach pain, bloating, constipation or diarrhea
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

 

When Keto Flu Symptoms are caused for Potassium Deficiency

  1. Nausea
  2. Depression
  3. Heart palpitations
  4. Fatigue or tiredness
  5. Numbness or tingling
  6. Dizziness or low blood pressure
  7. Stomach pain, bloating, or constipation
  8. Muscle cramps, weakness, spasms or soreness 

How to Avoid and Recover Keto Flu

You will feel Keto Flu symptoms when your body starts using fats for fuel. It starts 1-3 days after starting Keto lifestyle and it stays about 1 week.

Does everyone get it?

No !

Risk depends on your:

    • Metabolic flexibility
    • Genetics
    • Preparation Approach

Remember, Keto Flu is:

    • Not dangerous
    • Not ketoacidosis
    • Not influenza
    • Preventable
    • Different for everyone
    • Easy to cure

How to Avoid and Recover Keto Flu

What to Eat for Keto Flu and Recover ?

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

You should not bother with sports drinks for replenishing electrolytes. Even if they are very less sugar or 100% sugar free. They have very less amount electrolytes than food source shown bellow.

Here is most effective and healthy methods for how to treat keto flu with food.

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

1.  Sodium Rich foods to cure Keto Flu

Sodium is the most important and common electrolyte imbalance involved in the keto flu. And it is the most easiest incorporate into food.

Daily Target to intake Sodium: 4g to 7g per day.

Every 2-3 teaspoons of Salt contains 4g-7g sodium. This actually depends on the brand of salt you buy.

When you eat keto, your body is flushing out lot of Sodium, that’s why your body feels bad.

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

2.  Magnesium Rich foods to cure Keto Flu

Some Keto Flu symptoms like fatigue, headache etc you can experience due to lack of Magnesium. This is particularly helpful for carvings, constipation and insomnia.

Daily Target to intake Magnesium: 300mg to 600mg per day.

  • Seaweed – Seaweed food is the best source of magnesium, a one-ounce serving of dried agar seaweed contains 216mg magnesium, which is wow.
  • Seeds –Pumpkin, flax, chia, hemp and, these seeds are all great sources of magnesium.
      • A ounce of Hemp seeds contains 179mg Magnesium.
      • A ounce of Pumpkin seeds contains 150mg Magnesium.
  • Nuts – A ounce of Almonds and brazil nuts contains 80mg Magnesium.
  • Avocados – One avocado contains 58 mg magnesium.
  • Leafy greens – One cup of raw spinach, one cup of kale, or one cup of collard greens contains 25-30 mg magnesium. Recommendation is to cook them.
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
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3.  Potassium Rich foods to cure Keto Flu

Never overdose potassium, because it has serious side effect.

Daily Target to intake Potassium: 3.5g to 4.7g per day.

  • Potassium chloride – This is a table salt. You can use this instead of sodium chloride. Just 1/6 teaspoon has 530 mg potassium and don’t take over 4.7 gram of potassium per day.
  • Avocados – One avocado has a 974 mg potassium!
  • Bone broth– Chicken bone broth has 530 mg of potassium.
  • Spinach– You can easily have a few cups, a cup of raw spinach contains 186 mg potassium which is not so much.
  • Broccoli– One cup of broccoli contain 288 mg potassium.
  • Mushrooms– One cup of raw mushrooms contain 223 mg potassium.
  • Leafy greens– One cup of cooked Swiss chard has 961 mg.
  • Zucchini– This is also one of the best potassium source, one cup contains 325 mg. Try to make zucchini boats or zucchini noodles if you like.
  • Beef or pork– 3 ounces of pork has 360 mg. on the other hand 3 ounces of beef has 270 mg potassium.

How to Avoid and Recover Keto Flu

7 Easy Steps to Avoid Keto flu

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

You might be thinking how to cure and get ride of Keto Flu quickly, right? Here I’ll show you how to cure and get ride of Keto Flu, and how to prevent it in the future.

So, here is how to prevent it from the very beginning:

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

1. Replenish Electrolytes:

If you get enough electrolytes will be the best to beat Keto Flu.

Take the following on daily basis:

    • Magnesium – 300-600 mg per day
    • Potassium – 3000-4700 mg per day
    • Sodium – 4000-7000 mg per day (that’s 2-3 teaspoons of salt per day!)

If you are just looking for a remedy of Keto Flu, then you should try this. Start taking these with your food and this will give your body enough electrolytes. Check out bellow to know what to eat for Keto Flu to replenish electrolytes as well as supplement option just in case you absolutely need.

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

2. Drink enough Water:

As said above that Keto Diet causes a lot of water loss in your body at the very beginning and this also causes leave you in dehydrated.

So, always keep a bottle of water with you and drink frequently. And try to feel what your body wants, don’t overload with water and don’t forget that your goal is to quench thirst.

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3. Cut some Food:

Start Keto Diet slowly, it is a great way that helps you to avoid keto flu. Start cutting refined sugar for a week. Then cut starches like rice, potatoes, wheat, etc. This will increase your progress to a low carb diet. When you feel comfort eating low carb, progress to a Keto Diet.

If you are already experiencing those symptoms of Keto Flu, try the remedy shared beginning of this article. Eat some extra vegetables or berries.

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu

4.  Try Clean Food

As you are limiting carbs eat nutrient dense foods because you might already know that the keto lifestyle is to eat clean.

Check out our 100+ Clean Food List.

How to Avoid and Recover Keto Flu | What are Signs of Keto Flu  |  When does Keto Flu Starts  |  What are Keto Flu Symptoms   |  What to Eat for Keto Flu and Recover  |  7 Easy Steps to Avoid Keto Flu
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5.  Eat more Calories

Eat more Calories and Fat, because if you don’t eat enough, you may experience similar to Keto Flu. So, make sure you are eating enough that you are not hungry. You might not forgotten that the primary source of energy on a Keto Diet is fat. Concentrate on the type of fat you intake. Watch your medium chain triglycerides (MCT’s). For example Coconut oil.

    • If you have abdominal pain use olive oil or avocado oil instead of coconut oil.
    • If you are able to handle MCT’s without having any problem, then try to increase, because they will help you to get into ketosis more faster.
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6.  Exercise

If you notice your exercise performance decreases after starting Keto Diet, you should not despair, because this is temporary and this will automatically resolves itself within 2-4 weeks.

Don’t skip exercise even if you feel tired. You can try less intense activities like walking, yoga. Because this often use your body fat as a primary fuel source.

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7.  Sleep enough

Sleeping is more important, because lack of sleep can increase the levels of cortisol in your body. This can increase the chance to experience you Keto Flu symptoms.

How to Avoid and Recover Keto Flu

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How to Avoid and Recover Keto Flu

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