The Keto Diet is no different than any other diet, you must do your own research to see if you think it will indeed work for your body. Everyone does their research before they start a diet. They figure out what might work best for them, their calorie information and how they are going to manage their new way of life. One of the downsides to the Keto Diet is that there is a thing termed as “the Keto Flu”. This term throws people off and they become hesitant. I mean who really wants to make themselves sick in order to become healthy? However, the Keto Flu can be avoided by following these 3 simple steps.
What is the Keto Flu? Well, to be simple, it means you’re not going to feel good. Like, at all. You can experience a cloudy head, severe and long-lasting headaches, nausea, constipation, fatigue, muscle cramps and, insomnia. These flu-like symptoms can last anywhere from 3-14 days if you’re not careful. The Keto Flu doesn’t impact everyone, but those that are impacted by it, hate it.
Keto requires Hydration. Hydration is the key to success for everyday life, Keto is no different. We need water in order to strive and life normal, healthy lives. During the transition into Ketosis, this is imperative to your bodies functioning abilities. During this stage our body depletes its water and electrolytes that we have stored in our kidneys. This depletion makes it extremely important for us to replenish what it has flushed out. Try drinking half of your body weight in fluid ounces worth of water, at a minimum.
Keto requires Electrolytes. Electrolytes are simple, just eat vitamin rich food, drink water, and add some salt to your food. Vegetables are great sources for Magnesium, Potassium and man other vital minerals and vitamins that our body needs. Here is a great article to help you navigate the world of Electrolytes, why they are important https://curvyandcrazy.com/2020/03/22/keto-diet-and-electrolytes-everything-you-need-to-know/ .
Avoid the Keto Flu:
Low-Carb your way into Ketosis. This is the absolute best advice I can give you. So many people gun-ho their way into Keto, that they don’t understand why they feel like crap. Well, number one, Ketosis is a shock to your system. If you’ve eaten carbohydrates your entire life (which you probably have), and you suddenly stop in a day, what sense does that make? We wean our babies off milk, we wean ourselves away from tobacco. Multiple things take time to adapt, your body is indeed one of those things that need to be allowed an adaption period.
The way that I have found that works best for me personally, is to start by doing 2 weeks’ worth of Low-Carb. Low-Carb dieting allows my body to slowly say goodbye to one of its favorite things, carbs. This, however, is not a time period for you to binge snack cakes, chips and ice cream. This is a time period that allows your body to adjust to lower amounts of carbohydrates, each day. This time also allows you to learn how to add more healthy fats into your diet, which you will need to do during this 2 week Low-Carb, just not as much as on Keto. Practice makes perfect in the case.
I start with the standard 45 grams of carbs per meal 3x a day, snacks are limited to 15 grams of carbs per snack and no more than 2x per day. As my 2 weeks goes on, I lower my daily allotted carbohydrate intake by 10 carbs per day. I take the original 165 grams of carbs and lower this by 10 carbs per day, by the end of my 2 weeks (14 days) I am at 25 grams of carbohydrates. Why the 25 grams of carbs per day? Because it allows me to have adjustment room. If I want or need to drop down to 17-20 grams of carbs after my first stall, I can easily do that when I need to without hurting my body or my progress.
Increase your fat intake. As I mentioned above, you should practice increasing your fat intake so that you’re providing your body with the essentials that it needs in order to function at its best. Your fat intake should be healthy fats. Butters, Olive Oil, Coconut Oil, Avocado, Avocado Oil, animal fat, nut butters. You can add butter or MCT Oil to your morning coffee to help you obtain the increased fat needed to help you succeed.
Exercise. This method is proven to help with many things that can happen with the human body, the Keto Flu can also be combated with exercise. Cardiovascular will also help kick your body into fat burning mode, however I would suggest doing a mixture of high-intensity cardio and weight-training. Your muscles continue to build and repair throughout the day, even after you’re finished working out. Here is an article that gives you some beginner at home workouts that you can easily try. https://curvyandcrazy.com/2020/03/19/how-to-start-working-out-as-a-plus-size-beginner/
These 3 simple steps can work to help you avoid the Keto Flu. You just have to try them. I’ve also linked other relevant content articles that will help you with exercising, and help you understand the power of Electrolytes. I also have linked a complete, free and easy to understand guide to the Keto Diet. The guide will help you navigate and answer many questions you have, even down to what you can and cannot eat, and a nut guide. https://curvyandcrazy.com/2019/08/26/keto-quick-guide-how-to-keto/ Your success is of high importance to me, anything I can do to help you along on your journey, please feel free to contact me.