The first thing you may notice is a flu type feeling, this can last anywhere up to a week depending on the level of carbs and sugar that you were consuming before you started, and as you progress further you may experience the following;
- Fatigue, weakness & lack of concentration
- Decrease in performance
- Dizziness, lightheaded
- Heart palpitations
- Cold/flu symptoms
- Keto Breath, dry mouth
- Metallic or sweet taste in your mouth
- Increased ketones in blood & urine
- Heightened thirst
- Hunger, sweet or carb Cravings
- Stomach discomfort, nausea, cramping constipation or diarrhoea
- Fast weight loss in the first week (usually water weight)
- Frequent urination
- Periods can become heavy, more frequent (this will settle down)
- Hair growth or loss in some cases (this will settle down)
- Body odour, including vaginal odour (the PH balance is changing in our bodies)
- Yeast infection (candida dying off)
- Increased fertility
- Keto rash
Does everyone have keto flu?
Everyone is different and while one person may have symptoms another may not. You may even be experiencing side effects of Keto and not realising it. The symptoms can differ dramatically from one person to the next.
What happens after?
- Weight loss
- Inch loss
- Improved mental health
- Improved mental clarity
- Lowered cholesterol.
- Lowered blood Sugar
- More energy
- Lack of hunger
- Lack of cravings
- Improved skin
How to overcome Keto side effects
Start off by lowering your carbs over a period of a few days or even 2 weeks instead of just quitting altogether, going cold turkey can make you feel really crappy especially if you have been consuming lots of carbs and sugar over a long period of time.
Eat lots of fat
This will help to speed up the transition into ketosis and help your body to recognise a new energy source.
Make sure you are getting enough electrolytes
Low carb diets are diuretic which means we don’t hold onto fluid like we do on a high carb diet so it is important to replenish our electrolytes. We need sodium (salt) magnesium and potassium you can do this by
- Upping your sodium (salt intake) to 5g per day if consuming less than 50g of carbs per day, achieve this by drinking 1-2 cups of bone broth, bullion or stock per day and sprinkling pink Himalayan rock salt on your food
- Eating your leafy greens and including avocado for potassium
- Supplementing with magnesium
- Doing this will ensure that your electrolytes are topped up daily.
Drink lots of water
It is easy to become dehydrated following a keto diet so you need to drink plenty of fresh bottled water. If you can, add some pink Himalayan rock salt to your water with a squeeze of lemon. Do not force yourself to drink x amount of water per day as this can be just as bad as not drinking at all. Try to spread your water intake out over the day, taking sips throughout the day rather is better than drinking a large amount at once.
Make sure you take supplements
The only supplements needed on a Keto way of eating are
- B12 complex
- Vitamin D
- Good all round multi-vitamin
- Digestive enzymes (optional)
How long do the symptoms last?
The symptoms you may experience when starting keto are not permanent; they last for a few days or up to a week or maybe even the first 2 weeks, but you will feel a lot better afterwards.
Remember this is not a quick fix. We have all done damage to our bodies with bad eating habits, sugar and toxins so all of these things will be corrected first before the weight starts to come off.
Obviously each of us has a different level of damage depending on how long we were eating badly and the degree of damage to our health. This is a long term lifestyle change and the benefits far out weight the negatives so hang in there and stay strong.
Exogenous ketones – multi-level marketing
Do not be fooled by these so-called Ketone products that promise to get you into ketosis in an hour, they do not work! They are nothing more than a multi-level marketing strategy designed to take your money from you, they put Ketones into your body but you quickly pee them out, your body does not benefit whatsoever from it and it can hinder your weight loss journey.
I luv keto will never promote or endorse ANY FORM of weight loss products, if it comes in the form of:
- Exogenous ketones
- Raspberry ketones
do not use it, the only thing you need to do in order to lose weight is follow the keto lifestyle.
My weight loss has been lost purely by changing my lifestyle, weight loss products DO NOT work, yes you may see results in the short term but I can promise you that just like I did you will gain all the weight back and more once you stop.
Give yourself time to settle into keto
You need to give yourself time to settle into this new way of eating before adding bread, cakes and desserts, at least 12 weeks. What people do and I’ve done it myself is try to re-create recipes from what they remember food tastes like, nothing they make matches up to the REAL thing so they start sneaking a bit of cake here or a bit of chocolate there thinking that little bit won’t hurt when in actual fact it will.
Adding in all these treats at the beginning can seriously affect weight loss, they are also higher in carbs so eating them may even stop you getting into Ketosis.
Staying under 20g carbs of carbs a day is hard to do when you are spending a huge amount of your carbs on Keto treats. Once you are in Ketosis you will be able to tell which foods kick you out and which foods cause cravings ect, so you will be able to avoid them.
Once our bodies adjust to being on Keto our tastes change, we start to enjoy our food more so when we do eventually add in the Keto treats we see them as just that, treats! Also because our tastes have changed to accommodate our new way of eating we are less likely to go for the old bad food we used to eat. See our guide to getting started on a ketogenic diet.