Keto Side Effects: Combating Keto Flu, Keto Brain Fog, and More
You may have heard people on keto talking about the incredible benefits of the ketogenic diet—mental clarity, energy, weight loss (of course), and even a better mood. So, of course, you think, “I want that!”
A few days into keto, you feel down, tired, and flu-like. What gives? Is this the keto flu? How long does keto brain fog last? What can you do to start reaping the rewards before you throw in the towel?
ADJUSTING TO KETO
The first few days, and even the first few weeks of keto, can feel a little challenging. As your body adjusts to a low-carb, higher-fat diet, it’s common to have a period of adjustment.
First of all, your body is shifting into ketosis. Ketosis is the state where your body shifts to burning through fat storage. Because you’re consuming fewer carbohydrates, your body has to find fuel elsewhere—like that extra fat around your middle and thighs.
Now, this sounds great, of course, but ketosis isn’t your body’s regular state, so it’s normal that your system will resist. As you start keto, monitoring your ketone levels is essential to ensure your body has shifted into a state of ketosis.
It’s also important to watch that you aren’t inadvertently consuming too many carbs to make the shift to ketosis. Yes, that means that you need to watch the stats on everything you're eating. Some folks find it helpful to weigh their food and watch portions when starting keto. Even vegetables contain some carbs, and if you're filling up on too many, you might stall your body’s shift.
Similarly, it's common for people to feel a bit flu-ish during those first days of keto. You might feel tired, cranky, or even bloated. Your digestion might feel off. You might be constipated. Some people get more “detox” type symptoms like a “keto flu” sore throat.
One of the biggest complaints is keto brain fog. What is keto brain fog? The symptoms include feeling slow, like you can’t think clearly, or forgetful. Other people report difficulty with concentration and focus. While none of these are pleasant, it’s important to realize that keto brain fog is pretty common.
These feelings are all part of the process as your body shifts into ketosis. But you don't have to live with the symptoms of keto flu.
TIPS FOR FIGHTING KETO BRAIN FOG
So you’re feeling blah, off, and unfocused. What causes keto brain fog? Moreover, what can you do about it?
It can be helpful to make sure that your keto brain fog isn’t caused by something else. If you’re having additional symptoms of keto flu, like constipation or bloating, those could exacerbate your unwell feelings. You could also have an unrelated illness. Before you chalk it all up to keto, you should determine if you are actually sick with something (like the flu).
It’s best practice to check in with a doctor before you try any weight loss regimen, so assuming that your doctor has given you the okay, you can rule out some of the other causes of brain fog. These causes include illnesses and viruses, nutrition deficiencies, and systemic issues.
If your keto brain fog or keto flu doesn’t seem severe but is just annoying, then it’s time to look at a few of your habits to get you back on the right track. So here are a few things that might be causing your keto flu.
1. DEHYDRATION
Fruits and coffee shop beverages can contribute to your hydration. However, when you cut them out of your diet, you must replace them with plenty of good old-fashioned water. People often don't realize that dehydration can cause a lot of discomfort. Dehydration contributes to constipation, bloating, brain fog, tiredness, and more.
So if you’re trying to overcome keto flu, hydrate with plenty of water!
2. ELECTROLYTE IMBALANCE
On a similar note, whenever your body goes through physical adjustments, your electrolytes can get out of whack—this is especially true for athletes following a low-carb diet. You might be sweating out those essential electrolytes, leaving you feeling tired and depleted.
Add a few keto-friendly electrolyte drinks to your day to replenish yourself.
3. SLEEP DISTURBANCES
Does keto disrupt your sleep patterns? Not usually, but as your body shifts into ketosis, you want to be especially sure you're getting enough rest. Most people need 7-8 hours per night to perform at their best. If you’re consistently getting below that target amount, it can very likely increase your tiredness, fogginess, and moodiness.
Aim for 7-8 hours of sound, solid sleep per night. Protect your sleep for your best health.
4. NOT EATING ENOUGH
One of the best parts of keto is that you don’t have to starve yourself! You can enjoy bacon, avocados, cheese—all those things that you might think are "off the menu" with a typical diet. However, getting used to the "go ahead and eat" mentality is tough, so a common issue is that keto dieters are really hungry.
Track your calories for a few days to ensure you're getting enough. Need keto ideas? Don't miss our delicious recipes with It’s Skinny!
5. CAVING TO KETO CRAVINGS
While it's essential to eat enough on keto, some people give in to their cravings for carbs. Not only does this derail your keto progress, but it means you have to start over (and likely go through the keto flu again). So save yourself the stress by finding new ways to enjoy your favorites—including pasta!
Don’t believe pasta (and rice) can be a part of keto? Wait until you meet It’s Skinny!
IT’S SKINNY: THE KETO DIETER’S SECRET WEAPON!
No one likes restriction. In fact, mentally, we’re more likely to rebel when someone tells us we can't have or do something we want. The more we're told not to think about something or do something, the more our focus shifts to exactly that thing.
The idea holds true for keto dieting. The more we tell ourselves we can't have carbs or must give up dessert, the more likely we will slip up or even give up altogether. So instead, it's about finding moderate ways to enjoy what you love (without taking your body out of keto).
That’s where Skinny comes in! It's Skinny Pasta, and It’s Skinny Rice contain ZERO net carbs and only 9 calories per pack. They’re delicious, easy to cook with, and totally keto-friendly. You can enjoy a big bowl of It’s Skinny Pasta with your favorite protein and keto-friendly sauce and walk away satisfied and guilt-free!
The secret of It’s Skinny is that we use a root vegetable called konjac. Konjac is high in a special kind of fiber called glucomannan. Glucomannan fiber keeps your blood sugar steady. You won’t experience spikes and crashes after a delicious pasta dinner. Instead, it fills you up and then easily passes through your digestive system.
It’s Skinny is available in four fantastic varieties:
- Angel Hair
- Spaghetti
- Fettuccine
- Rice
Can’t decide on your perfect pack? Try a variety pack to get all the options! You’ll have fun experimenting with It’s Skinny takes on all your favorite dishes. It’s Skinny makes a great lunch or dinner (and we even have recipes for breakfast and dessert). It’s a keto dieter’s dream!
If you’re wondering how to combat keto flu and beat those cravings, it’s not about restriction! It’s about rethinking your approach. Even novice home cooks can make delicious dishes with It’s Skinny. There’s no need to boil water or get out the rice cooker. Instead, you simply open the package, drain, rinse, and add your It’s Skinny in the last few minutes of cooking.
When It’s Skinny heats through, it’s ready to enjoy—less than 3 minutes between you and pasta! It’s Skinny won't overpower the dish's other flavors, and the texture is spot-on with its traditional counterparts. Enjoying a delicious meal with It’s Skinny couldn't be easier.
If you’re ready to try keto-friendly pasta, order some It’s Skinny today. We promise it’s a game changer for keto diet success!
