Week 1 - The Keto Flu
I'm not going to lie - the worst part of the keto diet is the keto flu. But have no fear, it only lasts a few days. And no, the keto flu is not the actual flu. The keto flu usually hits on day 2 or 3 as your body burns through the last of your glycogen (carb) stores. The side effects of this process mimic flu-like symptoms. I've heard of a lucky few who don't experience any symptoms of the keto flu - congrats if you fall into this category! And then there are people like me who have the keto flu for a week or more. The first day or two of the keto flu are the worst but the symptoms fade after a few days. I experienced headaches, mild dizziness, and lack of energy.
Aim to eat a lot of fat - this is your energy source now! I eat upwards of 200 grams of fat per day which seems like a lot but is necessary to feel energetic and productive. I find that if I don't make a conscience effort to eat a ton of fat, especially in the beginning, I have some serious brain fog and overall lack of energy.
Also make sure to increase your salt intake. For every gram of carbohydrate that your body stores, it holds on to roughly 2.7 grams of water. So when you cut carbs out of your diet, your body will naturally release all the excess water that is stored, flushing out your electrolytes with it.
How did I cope? I gave myself permission to lay in bed and binge watch Netflex while eating my "go to" keto comfort foods! So what did I eat and drink during this week that helped me survive the keto flu?
1- Water. Aim to drink at least 64 oz. I know, that's a lot! As I mentioned above, your body is releasing excess water which will leave you feeling dehydrated and lethargic if that water is not replenished. So plan on several bathroom breaks cause you will peeing like a race horse. I treated myself to flavored seltzer water. There is something comforting about the carbonation in seltzer water and the bubbles make me happy.
2. Keto coffee - oh keto coffee, my love 😍. If you've never heard of or tried keto coffee, I highly recommend it! Keto coffee is a crazy concoction of coconut oil (can also be made with MCT oil), butter and heavy whipping cream. Sounds crazy, I know. Why drink this stuff? Well, it's simple really...you are training your body to burn fat for energy so you need to provide your body with a lot of it! Extra bonus - the fat in the coconut or MCT oil will give you a burst of energy and because there are a lot of calories in this coffee, you will feel full for hours.
3. Turkey, provolone, salami, mayo "wrap" with a side of pickles. YUM! Make sure to use real mayo...not the light or reduced fat stuff. Remember, this is a high fat diet and the more fat you eat, the better you'll feel! Why pickles? Pickles are high in sodium (remember your salt intake) and low in carbs - they also add a little crunch to the meal.
4. Chocolate, peanut butter fat bomb. These are made with unsweetened cocoa powder, peanut butter, coconut oil and stevia. I'll do a separate recipe blog on how to make these delicious treats. They are truly a guilt free snack loaded with fat to give you an extra burst of energy. Anything with chocolate and peanut butter is comforting and I'm all about comfort during the keto flu!
5. Beef or chicken broth. I sip on beef or chicken broth a couple times a day, especially during the keto flu. Remember your salt intake? This is a great way to get a little extra salt. Plus broths are comforting when your not feeling well!
6. Peanuts and string cheese. Peanuts aren't the best nut to eat on the diet because they have more carbs than others but that's what I had in the house so I fit them in to my total carb intake. Check the labels of your favorite nut and make sure to fit it into your carb total - beware of cashews and pistachios - these have a large carb count and have bit me in the past.
That wraps up my top keto comfort foods during the keto flu. Stay strong this week and power through the discomfort because amazing changes are waiting on the other side.
Here are my body stats for this week. There wasn't much change in terms of weight lost but I'm okay with that. There was a little decrease in inches around my hips and chest but I attribute that to water loss.
Stay tuned for my next blog: Increasing Fat Intake
Leave any questions in the comments below and I'll either answer directly or incorporate your question in a future blog post.
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