Almost everyone is going to experience carb flu and it is perhaps the most common reason why people give up keto early.
The good news is that it will pass in no more than a fortnight and the symptoms are very similar to those experienced by low electrolytes.
It is a prime reason why it is suggested that people looking to enter keto do so when they can take things easier or even a week or so off work.
Carb flu occurs because your body is essentially transitioning from using carbohydrates as the main source of energy through to ketones instead.
It is a little unpleasant but by drinking plenty of water, taking some MCT oil, adding more fat to your diet and perhaps just a little more fruit it can be much easier to ride through.
You’ll feel much better once you are in ketosis and you can purchase meters to help you monitor your levels (great morale boost!).
05 Be Ready To Eat Fats
Something which people often underestimate about keto is the quantity of fats involved in the diet.
It really is a lot, and it is always a good idea to research some keto-friendly recipes before starting out.
Meat and green leafy vegetables will otherwise become very boring after a couple of days! For this reason, it is important to make use of those fatty oils listed above.
Drizzled over a varied meal plan adds a high-quality amount of fat which you will hardly notice you are even actually eating.
For example, if you are used to enjoying grilled skinless chicken then you are going to need to adapt that recipe.
Leave the skin on, drizzle it with a keto-friendly oil of your choice, and top with some avocado.
All of a sudden a simple source of protein alone becomes protein and lots of ketoses stimulating fats.
06 Get Your Veggies & Fruits Right
Compared to the likes of potatoes and pasta veggies, generally speaking, contain far fewer carbs across the board.
You need to keep eating vegetables to maintain a healthy body, and keto does make provision for a very low number of grams/day of carbs.
Use these on veggies other than those leafy greens that you’ll be eating plenty of any way to add not just a little variety to your menu but also an additional boost in other minerals and nutrients.
But be careful. Some are far worse than others so stick to small quantities of pumpkin, bell peppers, asparagus, zucchini, kale, and onions.
Measure out your portions and keep to under 20g per day to keep healthy.
The same applies to fruits but be aware that these generally do pack a little more carbs than keto-approved vegetables so portion sizes must be kept lower.
Most people opt for berries as these pack the most vitamins per punch, but cherries, watermelon, and cantaloupes are also popular alternatives.
Just be sure to keep a close eye on intake and be prepared for a very small portion!
07 Exercise Helps
A good proportion of keto experts swear that upping their exercise regularity and intensity helps speed up the transition into ketosis.
If you can pump up the energy to do so while enduring carb flu it is a really good idea as not only does it burn fat but it also forces the body to expend additional energy.
Even if it is something as simple as a fast walk around the block, try and do this – it will help you feel better sooner!
Final Thoughts
Hopefully, this guide will be useful to anyone setting out on keto and doesn’t know quite what to expect. The golden rule is to force yourself through the first couple of weeks and into ketosis.
Some people struggle more than others, but everyone should have a varied meal plan in mind and understand the quantities of carbs that can be included on their dinner plate.
Once you are past that first stage you will feel really good.
You will have more energy throughout the day, think better and actually, need to eat less than before – all of which is good for health and of course losing weight too.
see also; No carb foods list (low carb diet)
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