Many people call the combination of symptoms they have when first embarking on the keto way as the “keto flu.” If you do feel any of these symptoms and side effects, realize that they are just a sign that you’re pushing your body into ketosis. Once the change fully occurs, you’ll start feeling better.

These unpleasant side effects may include:

  • Headache
  • Fatigue
  • Moodiness
  • Brain fog
  • Unmotivated
  • Vertigo
  • Cravings
  • Nausea
  • Muscle cramps
  • Constipation
  • Keto breath
  • Heart palpitations

How to Combat Side Effects

  • Drink More Water – Pretty much every single symptom you get can be combated by ensuring that you are properly hydrated. Try drinking more of your bone broth during the day and drinking 32 ounces of water with citrus every morning. It may also help you to measure out your water, so you know you’re drinking enough.
  • Check Your Ratios – Are you keeping your fat ratio high and your carbs low? If you tend to fall off the wagon every weekend or monthly, you’re going to cause your body to struggle harder. If you feel like you’re sticking to everything, go back to checking ratios to be sure.
  • Boost Your Carb Intake – If you have suffered more than a couple weeks without getting relief, you may want to add more carbs. But let’s be clear, by carbs we mean that you should eat more veggies. Try upping your veggies for a couple of weeks to see if that helps.
  • Work Out Carefully – When you’re in transition, it’s okay to baby yourself and do slower and more gentle forms of exercise like walking, stretching, and swimming. Avoid strenuous exercise for at least the first month; after that you’ll likely be able to outperform your previous efforts.
  • Avoid Restricting Food Intake – If you get hungry, try to judge realistically whether you should eat something or not. If it’s an hour before dinner, you’re supposed to be hungry, so wait. But if it’s more than that, it’s okay to eat something small to take away the hunger. Don’t focus on calories; only pay attention to your hunger.
  • Check Your Meds – Often people get to stop taking their meds when on the keto way of eating. If you notice anything that concerns you about your meds, talk to your doctor right away so they can advise you.

You can use breath spray in the meantime, but if you add more water, that will help too. Also, ensure that you’re getting enough bone broth and eating in the right ratios without shocking your body. Don’t allow cheat days every other day or week or month either.

If you follow these guidelines, you’ll find that these side effects go away on their own not to return – unless you kick your body out of ketosis and then back in by not minding your ratios.

Note: If you get heart palpitations, do talk to your doctor about it – especially if you have diabetes.