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If you’re considering the ketogenic diet, also known as the keto diet, you may have come across information about the so-called “keto flu.” This is a set of flu-like symptoms that some people experience in the early days of starting the diet. Fortunately, there are ways to mitigate these symptoms and get back on track with your weight loss goals. One of the first things to keep in mind is that the keto flu is not an actual illness. Instead, it’s your body’s response to the changes that are happening in your metabolism. As you start to reduce your carb intake and increase your fat intake, your body has to adjust to using fat for energy instead of carbohydrates. This can result in symptoms like headaches, fatigue, and nausea. To minimize the symptoms of the keto flu, one of the most important things you can do is stay hydrated. Drinking plenty of water will help flush out toxins and electrolytes from your system, which can make you feel better overall. You may also want to try drinking bone broth, which can be rich in electrolytes and other nutrients that are important for staying healthy on the keto diet. Another strategy for coping with the keto flu is to make sure you’re getting enough salt and other minerals in your diet. When you reduce your carb intake, your body may start to excrete more salt than usual, which can lead to dehydration and other symptoms. You may want to add a bit of salt to your meals or try taking a mineral supplement like magnesium to ensure that your body has what it needs. Finally, it’s important to remember that the keto flu is only temporary. Most people experience symptoms for a few days to a week, and then they pass. If you’re feeling really overwhelmed, you may want to take a break from strict keto eating for a few days and focus on getting plenty of nutrient-dense foods like vegetables, nuts, and seeds. Overall, the keto flu may be an unpleasant side effect of starting the ketogenic diet, but it’s nothing to be too concerned about. With the right strategies and a bit of patience, you can move past these symptoms and start enjoying the many benefits of the keto diet.
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