what are the common complaints when you start out on keto and how to deal with them.
Some people experience flu like symptoms when starting the Keto diet. you may have a headache, feel nauseous, irritated and distracted. This is normal and part of the process.
It is your bodies way of adapting to the change, you are now on your way to start using fat as an energy source.
If you think you are down with the keto flu, stay hydrated, have a glass of lemon water with a pinch of Himalayan pink salt to replenish your electrolytes, get plenty of rest and try going for a morning walk.
Did you know that your brain has the same response to sugar as it does not drugs like heroin, cocaine, and morphine. so when you lay off the sugar you will have withdrawal symptoms. Stay strong don’t let the cravings get to you!
For the first few days the body looses water not fat. Glycogen is stored in water so as the glycogen depletes so does the water.
As your body looses more water you will notice your skin drying out. Such issues arise as your body is adapting to a different way of functioning. So HYDRATE! drink plenty of water and add some Himalayan pink salt to your water to replenish electrolytes.
One common irritant of the ketogenic diet is constipation, due to this many people complain of bloating. Eating a meal of full of fats causes endotoxins to enter the body (also responsible for the bloating).
The best way to combat this is to eat super foods rich in fiber and more vegetables. Lucky for you Curry Keto meal plans are carefully crafted to ensure that you get plenty of fiber and veggies.
Most people who are not used to short term fasting or keto are not ‘fat adapted’. This means you burn up all the calories from the carbs you eat and then your body needs to switch to fats as a fuel source. But the switch is not so easy, like an addict your body will crave carbs and make you a Hangry - A term used to describe a state of irritation and ill temperament from all the hunger.
this adaption may take unto 2 to 3 weeks for some. But if you're lucky you should get ‘fat adapted’ earlier.
some things you can do to ease this process:
Drink plenty of water.
Don’t cut calories immediately, take it slow.
Eat plenty of super foods
Drink a lot of green juice -> check the blog for my favorite recipe.
Add some good quality vitamins to your diet including B12 and transdermal magnesium oil to help combat the headaches and muscle cramping.
you might experience leg cramps due to the dehydration and lack of minerals to drink more water, add some healthy salts and rubbing some magnesium oil to the area will help.
the first few days are rough trust me I’ve been there. There is a heightened thirst when your body releases water.
Make sure your drinking at least 2 liters a day, this will also help keep your skin clear and healthy. Since warm water absorbs better than cold or hot, stick to warm water.
So what else can you do to make the transition easier?
Get enough salt, you need that sodium to keep your energy levels up and stick to Himalayan Pink Salt, your run of the mill table salt has no nutritional value so it won’t help much.
Have plenty of salads and leafy greens
Stick to moderate level of exercise - go for a run, swim or walk.
Eat plenty of fiber - nuts, berries and other low carb veggies are a good source of fiber, it will also keep the constipation at bay.
Remember it does get better, you body will soon be ‘fat adapted’ and you can reap all the benefits of the ketogenic diet.