[Blogspam] How to Fix Carb Withdrawal / Keto Flu

Author: paleodietrecipe

Feeling tired on the ketogenic diet? Good… this post will tell you how to cure keto flu.

TL;DR Watch Video

Keto FLU is basically your body’s response to eliminating carbohydrates from your diet.

Symptoms of Keto Flu include fatigue, dizziness, low energy, sugar cravings, brain fog, nausea, mood swings, difficulties sleeping, constipation, upset stomach – all of which can be fixed.

So, use these tactics and tips to cure yourself from keto flu.

#1 Consume more electrolytes

THE BIGGEST reason for keto flu is inadequate electrolyte consumption.

When you stop eating carbohydrates, your insulin levels will drop, which means you’ll hold onto less sodium as well. This will make your body hold onto less water but it may also flush out a lot of the electrolytes.

The RDA for sodium is 1500-2300 mg/day, which is one teaspoon or 6 grams of salt. Don’t go over 3000 mg/day.

• You should definitely add more salt to your foods when on the ketogenic diet
• Drinking bone broth is another amazing way for getting in some sodium with a ton of other minerals, such as magnesium, calcium and potassium
• Cooking drinks with bouillon cubes works as well
• Pickle juice with vinegar is also great because it has a ton of salt and can fix constipation

Magnesium and potassium deficiencies are common so you want to maximize the micronutrient component of your diet and eat a lot of spinach, avocados, pumpkin seeds, chard, and vegetables.

#2 Drink More Water

Because of the same reason, you should also drink more water.

You should consume at least 8 cups of water a day, but on keto you can even go up to 10. But don’t start gulping down liquids cup after cup because you’ll urinate it all out and still become dehydrated. Instead, add a pinch of salt to your water which will make your body actually absorb the water.

#3 Eat More Fat

To give your brain a substitute for glucose, eat more healthy fats but you can also consume MCTs. MCTs can be used directly for fuel by the brain and you’ll gain more energy faster.

Exogenous ketones can also be used when you’re coming off a high carb diet and want to get into ketosis as fast as possible, but after you’ve become keto-adapted they get less effective.

#4 Do the Right Exercise

Before you can start producing ketone bodies, you need to empty your liver glycogen stores first.

So, to increase the uptake of ketone bodies and improve your body’s ability to burn fat for fuel, you want to be doing low intensity aerobic exercise that doesn’t tap into your muscle glycogen stores.

Of course, you should still do resistance training and High intensity interval training, but not as much when you’re first adapting to keto.

#5 Supplement Your Deficiencies

To fix that, you can supplement the most common problems

• Potassium – Estimated daily minimum for potassium is 2000 mg/day and the RDA is 4700 mg/day. You shouldn’t worry about eating too much potassium, unless you’re taking supplements.
  • avocados (~ 1,000 mg per average piece)
  • nuts ( ~ 100-300 mg per 30g / 1 oz serving)
  • dark leafy greens (~ 160 mg per cup of raw)
  • salmon (~ 800 mg per average filet)
  • mushrooms (~ 100-200 mg per cup)
• Magnesium – RDA is 400 mg/day. If you’re physically active, then pay especially close attention to this because you may get muscle cramps and other problems.
  • nuts (~ 75 mg per 1 oz of almonds)
  • cacao powder and dark chocolate (~ 80 mg per 1 tbsp cacao powder)
  • artichokes (~ 75 mg per average piece)
  • fish (~ 60 mg per average fillet of salmon)
  • spinach, cooked (~ 75 mg per 1 cup)
  • blackstrap molasses (~ 50 mg per 1 tbsp)
• Vitamin D – it’s a fat soluble micronutrient and a hormone that gets produced by the body when you get exposed to the sun. It helps the body absorb minerals such as magnesium and calcium, which is why you want to make sure you get sure enough. Because vitamin D deficiencies are very popular, you should supplement about 4000 IU/day. Some foods, like fatty fish, dairy and mushrooms are also rich in vitamin D. And of course, get enough sunshine and rainbows.

#6 Avoid Inflammation

You have to also consume the right types of foods to reduce inflammation and keep your gut healthy.

• You want to eat as many vegetables, salads and greens as you can.
• Include some fermented foods and sauerkraut for gut health.
• Add spices, ginger, turmeric and cinnamon for their powerful antioxidants and medicinal benefits.
• Don’t eat rancid or oxidized fats.
• Avoid vegetable oils and trans fats
• Don’t use a lot of heat to cook your fats. The best fat for cooking are ghee, coconut oil and avocado oil because they have the highest smoking point. The worst fat is olive oil with a very low smoking point. You should use olive oil only as cold dressing.
• Don’t eat moldy or roasted nuts
• Don’t deep fry your foods and don’t roast your meat until they get very dark

#7 Reduce Stress

TOO MUCH STRESS is the most common reason why people fail on the ketogenic diet. It keeps you from establishing ketosis and eating a low carb sustainably.

Don’t scream at others, don’t get anxious, don’t workout until you pass out, and try to relax more.

Other than that it’s simple – eat the right foods and stay consistent.

Click Here to Watch the Video!

Thanks for Reading

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Author: paleodietrecipe

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