Side Effects of Keto Diet – How to Cure Them

“Do something today that your future self will thank you for.” – Sean Patrick Flanery

 

Side Effects of Keto Diet – How to Cure Them

When you first start keto you may experience some changes within the first few days. Your body is used to burning sugar for its main energy source, now it has to find an alternative source to burn, which is FAT. This is when the liver comes into play producing ketones from fat stores already within the body.

 

Cure for the Keto Flu

When switching to low-carb your body will go through a slight shock, it’s a metabolic process in which you may experience the keto flu, actually you have these symptoms due to low sodium. Don’t worry it only lasts about a week until you’ve adapted. The good news is, we can show you how to avoid it without any medicine.

 

The Keto Flu Symptoms:


Bad Breath =>
You eat too much protein we recommend to eat between 0.85-170g of protein, you can add apple cider vinegar which is good for digesting protein.

Bad Breath
Solutions:

  • Drink more water (saliva helps flush bacteria out of the mouth)
  • Humidifier (it keeps the mouth moist)
  • Mints
  • Minty toothpaste
  • Peppermint Essential oil
  • Sugar-free, calorie-free chewing gum


Cold =>
If you feel cold, it means you don’t eat enough fat. Give your body the energy in form of fat instead of carbohydrates. Iodine sea kelp or sea vegetables will help.

Keto Cold
Foods that are rich in Iodine:

  • Arame Kelp
  • Cod
  • Dried Kelp
  • Eggs
  • Himalayan salt
  • Nori
  • Raw, unpasteurized cheese
  • Seaweed
  • Shrimp
  • Tuna
  • Wakame


Constipation =>
Reduce cheese and meat, eat more vegetables and potassium. Drink water with salt, another tip is add a spoonful of chia seeds with water every 2-4 hours.

Chia Seeds
Chia seeds


Diarrhea =>
Keto consists of 70-75% fat, you are not used to consuming the high amount of saturated fats which means you should reduce some oils like MCT oil, butter or coconut butter. Some vegetables can affect the small intestine, that can overwhelm the microbes. Eat vegetables that are easily to digest and ingest fermented vegetables.

Kombucha Tea
Kombucha tea

For the beginning eat the following vegetables:

  • Bean sprouts
  • Bell pepper
  • Cucumber
  • Green lettuce (plain)
  • Kombucha tea (drink ¼ cup)
  • Tomato
  • Zucchini


Keto DizzinessDizziness =>
You are losing more fluid, drink water with sea salt, beef stock, bone broth, or chicken stock.


Fatigue =>
Your body needs more Vitamin B1 and B5. Also, it needs more potassium and more sleep. You feel tired when your blood sugar decreases or if you have high blood sugar you feel tired after eating. A common mistake in the beginning is you might eat some hidden carbs.

Keto Fatigue
Foods with high in Vitamin B1:

  • Asparagus
  • Beef
  • Blue mussels
  • Brazil nuts
  • Brussels sprouts
  • Cauliflower
  • Crimini mushrooms
  • Eggs
  • Hazelnuts
  • Herring
  • Hibiscus tea
  • Kale
  • Lean pork
  • Liver
  • Macadamia nuts
  • Nutritional yeast
  • Peanuts
  • Pecans
  • Pistachios
  • Salami
  • Salmon
  • Sesame seeds
  • Spinach
  • Sunflower seeds
  • Trout
  • Yellowfin Tuna

Foods with high in Vitamin B5:

  • Avocados
  • Beef
  • Broccoli
  • Cauliflower
  • Chicken liver
  • Eggs
  • Fish
  • Hazelnuts
  • Lean pork
  • Mackerel
  • Peanuts
  • Salmon
  • Shiitake mushrooms
  • Sunflower seeds
  • Turkey


Keto HeadacheHeadache =>
You have low blood sugar, you are still running on glucose and you are not ketones adapted yet. Eat protein it should help to improve your headaches and drink water with 1 tablespoon sea salt.


Irritability =>
You are about to replace sugar to fat, if you feel moody it’s because you are low on B Vitamins, low on potassium, low Keto-Irritabilityon sea salt and low on vegetables, or you might kicked out of ketosis.

The brain is craving for sugar, the thing is all the stored sugar is in the liver, which goes up into the blood, it depends on sugar from the blood and if your blood sugar goes low, you’ll feel irritabile.

The best way to stay in ketosis is to combine keto and Intermittent Fasting constantly and eat enough vegetables with potassium.


Leg and Feet Cramps =>
You have low potassium and magnesium. These two minerals are responsible to keep your body calm and also helps the muscle to fully relaxed.

Keto Muscle Cramps
Top 7 Magnesium-Rich Foods:

  • Almonds
  • Dark chocolate (sugar free)
  • Leafy greens (collard greens, kale, beet greens)
  • Pumpkin seeds
  • Spinach
  • Swiss chard


Palpitations
or Heart Arrythmias => You should rise more potassium since glycogen provides the body with a source of energy if blood glucose levels sink. When you lose the reserve you will lose a lot of water which includes electrolytes and to stabilize your body you need potassium.

Keto Palpitations
Increase your Potassium levels with the following foods:

  • Artichokes
  • Avocados
  • Beets
  • Blue mussels
  • Brazil nuts
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Clams
  • Coconut meat
  • Cucumbers
  • Eggplant
  • Hazelnuts
  • Hemp seeds
  • Kale
  • Kohlrabi
  • Mushrooms
  • Okra
  • Pumpkin
  • Pumpkin seeds
  • Salmon steak
  • Spinach
  • Swiss chard
  • Tomato sauce canned
  • Zucchini


Sugar & Carb Cravings =>
You are not in ketosis yet, if you don’t feel any hunger anymore, that means you are in ketosis.

Sugar Cravings
The reason why you are still craving:

  • Your carbs are too high the best way is to keep it below 20g
  • You should do the Intermittent Fasting combine with keto
  • Eat 7-10 cups of salad and that is the solution to stop cravings


Weakness =>
You need more sodium.

Sea Salt
High source of Sodium:

  • Beef jerky
  • Celery flakes dried
  • Chicken broth
  • Cottage cheese
  • Olives
  • Pickles sour
  • Pork Salami
  • Salmon
  • Sea salt
  • Seaweed
  • Shellfish
  • Shrimps
  • Swiss chard
  • Tomato sauce
  • Turkey bacon

 

Conclusion

Sure it will be hard in the beginning, especially when you love eating sugar and carbs, our tip is just grit your teeth and get to it! Keto is definitely worth trying, with the tips shown, treating the keto flu symptoms will be very easy for you to go through it, believe us we went through the keto flu too well actually Sig had no problems but he still counts because we are experiencing this Keto journey together!

Try to hold out for the first few days, you will notice the positive changes with your body inside and out!

For any further questions/information please leave a message below.

Cheers to Healthy Living,

Anh-Tu and Sigmund
Anhtu Sigmund

 

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