Recognizing the Symptoms of Keto Flu
1. Fatigue and Weakness
One of the most common symptoms of keto flu is fatigue and weakness. You may find yourself feeling tired and lacking energy, even after getting enough sleep. This can make it difficult to carry out your daily activities and may leave you feeling unmotivated.
2. Headaches
Headaches are another common symptom of keto flu. You may experience a dull, throbbing pain in your head that can be quite uncomfortable. These headaches can be persistent and may make it difficult to concentrate or focus on tasks.
3. Nausea and Digestive Issues
Some individuals may experience nausea and digestive issues when they first start a ketogenic diet. This can include feelings of queasiness, stomach discomfort, and even diarrhea. These symptoms can be bothersome and may affect your overall well-being.
4. Dizziness and lightheadedness
Feeling dizzy or lightheaded is another symptom that can occur during the initial stages of keto flu. This can make it challenging to maintain your balance and may increase the risk of accidents or falls. It is important to be cautious and take necessary precautions if you experience these symptoms.
5. Difficulty Sleeping
Transitioning to a ketogenic diet can also disrupt your sleep patterns. You may find it difficult to fall asleep or stay asleep throughout the night. This can further contribute to feelings of fatigue and make it harder to function during the day.
By being aware of these symptoms, you can better identify if you are experiencing keto flu. Remember, everyone’s experience may vary, and not everyone will experience all of these symptoms. If you suspect you have keto flu, it is important to consult with a healthcare professional for guidance and support. They can provide personalized advice and help you navigate through this transitional phase.
Understanding the Keto Flu
Transitioning to Ketosis
When you switch to a ketogenic diet, your body undergoes a significant metabolic shift. Instead of relying on carbohydrates for energy, it starts using fat as its primary fuel source. This transition can take some time, and during this period, your body may experience certain adjustments.
Depleting Glycogen Stores
One of the key changes that occur during the transition to ketosis is the depletion of glycogen stores in your body. Glycogen is a form of stored glucose that your body uses for quick energy. As you reduce your carbohydrate intake, your glycogen stores become depleted, leading to a decrease in blood sugar levels.
Fluid and Electrolyte Imbalance
Another factor that contributes to the keto flu is the loss of fluids and electrolytes. When your body starts using fat for fuel, it releases stored water, which can lead to increased urination. This increased urination can cause a loss of important electrolytes, such as sodium, potassium, and magnesium.
Insulin and Blood Sugar Regulation
The keto flu can also be attributed to changes in insulin and blood sugar regulation. When you consume carbohydrates, your body releases insulin to help transport glucose into your cells for energy. However, on a ketogenic diet, carbohydrate intake is significantly reduced, leading to lower insulin levels. This can result in fluctuations in blood sugar levels, causing symptoms such as fatigue and irritability.
Adapting to Fat Burning
Lastly, the keto flu can be seen as a sign that your body is adapting to burning fat for fuel. During this transition, your body is learning to efficiently utilize ketones, which are produced when fat is broken down. This adaptation process can take time, and some individuals may experience symptoms such as brain fog, headaches, and fatigue.
By understanding the science behind the keto flu, you can approach this phase of your ketogenic journey with a positive mindset. Remember that these symptoms are temporary and a sign that your body is adjusting to a new way of fueling itself. Stay hydrated, replenish electrolytes, and give your body the time it needs to adapt to this beneficial metabolic state.
Educate Yourself on the Keto Flu
Gradually Reduce Carbohydrate Intake
To minimize the severity of the keto flu, it is recommended to gradually reduce your carbohydrate intake before fully committing to a ketogenic diet. This gradual reduction allows your body to adjust to the lower carbohydrate levels and can help ease the transition. Start by cutting back on processed sugars, refined grains, and starchy foods, and gradually decrease your carbohydrate intake over a period of a few weeks.
Increase Hydration
Staying hydrated is crucial when starting a ketogenic diet, as it can help alleviate some of the symptoms associated with the keto flu. Make sure to drink plenty of water throughout the day and consider adding electrolytes to your water to replenish any lost minerals. Aim to drink at least 8 cups of water per day, and more if you are physically active or live in a hot climate.
Increase Healthy Fat Intake
One of the main principles of a ketogenic diet is to increase your intake of healthy fats. Prior to starting the diet, it can be beneficial to gradually increase your fat intake to help your body adapt to using fat as its primary fuel source. Include foods such as avocados, nuts, seeds, olive oil, and coconut oil in your diet to ensure an adequate intake of healthy fats.
Support Your Body with Nutritional Supplements
In addition to making dietary changes, it may be helpful to support your body with certain nutritional supplements when starting a ketogenic diet. Some supplements that can aid in reducing the symptoms of the keto flu include magnesium, potassium, and omega-3 fatty acids. Consult with a healthcare professional or a registered dietitian to determine which supplements may be beneficial for you.
By taking these steps to prepare for the keto flu before starting a ketogenic diet, you can help minimize the severity of the symptoms and make the transition smoother. Remember to listen to your body and make adjustments as needed, and always consult with a healthcare professional before making any significant changes to your diet or lifestyle.
Hydration: The Key to Managing Keto Flu
Drink Plenty of Water
The first step in maintaining proper hydration is to drink an adequate amount of water throughout the day. Aim for at least 8-10 glasses of water daily, or more if you are physically active or live in a hot climate. Water helps replenish the fluids lost through increased urination, which is common during the initial stages of ketosis. By staying hydrated, you can minimize the severity of keto flu symptoms and support your overall well-being.
Include Electrolytes in Your Diet
Electrolytes play a crucial role in maintaining the balance of fluids in your body. When following a ketogenic diet, your body excretes more electrolytes, such as sodium, potassium, and magnesium, through increased urine output. This can lead to an imbalance and contribute to the symptoms of keto flu. To counteract this, make sure to include foods rich in electrolytes in your diet. Foods like avocados, leafy greens, nuts, and seeds are excellent sources of potassium and magnesium. Additionally, adding a pinch of sea salt to your meals can help replenish sodium levels.
Consider Electrolyte Supplements
In some cases, it may be challenging to obtain sufficient electrolytes solely through diet. If you find it difficult to meet your electrolyte needs through food alone, consider incorporating electrolyte supplements into your routine. These supplements are specifically formulated to provide the necessary electrolytes, ensuring you maintain optimal hydration levels. However, it’s important to consult with a healthcare professional before starting any new supplements to ensure they are suitable for your individual needs.
Monitor Your Urine Color
Monitoring the color of your urine can provide valuable insights into your hydration status. Ideally, your urine should be a pale yellow color, indicating that you are adequately hydrated. If your urine appears dark yellow or amber, it may be a sign of dehydration. In such cases, increase your water intake and consider incorporating electrolyte-rich foods or supplements to restore proper hydration.
Listen to Your Body
Lastly, it’s essential to listen to your body and pay attention to any signs of dehydration or electrolyte imbalance. Symptoms such as excessive thirst, dry mouth, fatigue, muscle cramps, or dizziness may indicate that you need to increase your fluid and electrolyte intake. By being mindful of these signals, you can proactively manage keto flu symptoms and support your body’s adaptation to the ketogenic diet.
Remember, maintaining proper hydration and electrolyte balance is key to managing keto flu symptoms. By following these steps and prioritizing your body’s needs, you can navigate the initial stages of ketosis with greater ease and comfort. Stay empowered and take charge of your health as you embark on your ketogenic journey.
Focus on Electrolytes
Increase Sodium Intake
Sodium is an essential electrolyte that plays a crucial role in maintaining fluid balance and nerve function. During the keto flu, your body may excrete more sodium, leading to a deficiency. To address this, increase your sodium intake by adding salt to your meals or consuming foods that are naturally high in sodium, such as bone broth or pickles.
Include Potassium-Rich Foods
Potassium is another important electrolyte that can become depleted during the keto flu. It helps regulate blood pressure, muscle contractions, and nerve function. To ensure you’re getting enough potassium, include foods like avocados, spinach, and salmon in your diet. These foods are not only rich in potassium but also provide other essential nutrients.
Magnesium for Muscle Health
Magnesium is a mineral that plays a vital role in muscle health and relaxation. It can also help alleviate symptoms of the keto flu, such as muscle cramps. Incorporate magnesium-rich foods into your diet, such as almonds, spinach, and dark chocolate. If necessary, you can also consider taking a magnesium supplement, but it’s always best to consult with a healthcare professional before starting any new supplements.
Stay Hydrated
Proper hydration is crucial during the keto flu, as it can help alleviate symptoms and support overall well-being. Make sure to drink plenty of water throughout the day to stay hydrated. You can also include herbal teas or electrolyte-rich beverages like coconut water to replenish electrolytes lost during the transition to a ketogenic diet.
By focusing on these key nutrients and ensuring you’re getting enough electrolytes, you can navigate the nutritional deficiencies associated with the keto flu more effectively. Remember to listen to your body and make adjustments as needed to support your overall health and well-being during this transition period.
Prepare a Meal Plan
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Focus on Whole Foods: Include plenty of nutrient-dense whole foods in your meal plan, such as lean meats, fish, eggs, vegetables, and healthy fats. These foods will provide you with the necessary vitamins and minerals to support your body during the transition.
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Stay Hydrated: Dehydration can worsen the symptoms of keto flu, so it’s important to drink plenty of water throughout the day. Aim for at least 8 cups of water per day, and consider adding electrolytes to your water to replenish any lost during the transition.
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Include Healthy Fats: Healthy fats are a crucial component of the ketogenic diet and can help alleviate symptoms of keto flu. Include foods like avocados, nuts, seeds, and olive oil in your meal plan to ensure you are getting an adequate amount of healthy fats.
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Manage Your Electrolytes: The ketogenic diet can cause an imbalance in electrolytes, leading to symptoms like muscle cramps and fatigue. To prevent this, make sure to include foods rich in electrolytes, such as leafy greens, nuts, and seeds, in your meal plan.
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Plan for Snacks: It’s common to experience cravings and hunger during the transition to a ketogenic diet. To avoid reaching for unhealthy snacks, plan for keto-friendly snacks like cheese, nuts, and low-carb vegetables in your meal plan. Having these options readily available will help you stay on track and avoid unnecessary setbacks.
Stay Hydrated
Increase Your Salt Intake
Another way to combat the symptoms of keto flu is to increase your salt intake. When you transition to a ketogenic diet, your body excretes more sodium, which can lead to electrolyte imbalances and symptoms like headaches and dizziness. To prevent this, make sure to add extra salt to your meals or consider drinking a cup of bone broth daily, which is rich in sodium and other essential minerals. By increasing your salt intake, you can help maintain proper electrolyte balance and minimize the impact of keto flu.
Consume Adequate Fat
Consuming adequate fat is essential when following a ketogenic diet, as it provides the necessary fuel for your body to enter ketosis. During the transition period, it’s important to prioritize healthy fats in your meals to help minimize the symptoms of keto flu. Include foods like avocados, nuts, seeds, and fatty fish in your diet to ensure you’re getting enough fat. This will not only support your body’s transition into ketosis but also provide sustained energy throughout the day, reducing the impact of keto flu on your daily life.
Prioritize Sleep and Rest
Getting enough sleep and rest is crucial when dealing with the symptoms of keto flu. Your body needs time to adjust to the changes in your diet, and adequate sleep can help support this process. Aim for 7-9 hours of quality sleep each night and listen to your body’s signals for rest during the day. If you’re feeling fatigued or experiencing low energy levels, take short breaks throughout the day to relax and recharge. By prioritizing sleep and rest, you can minimize the impact of keto flu and support your overall well-being.
Practice Stress Management Techniques
Stress can exacerbate the symptoms of keto flu, so it’s important to incorporate stress management techniques into your daily routine. Engage in activities that help you relax and unwind, such as meditation, deep breathing exercises, or yoga. These practices can help reduce stress levels and promote a sense of calm, which can alleviate symptoms like headaches and irritability. By incorporating stress management techniques into your daily life, you can minimize the impact of keto flu and support your overall well-being during the transition to a ketogenic diet.
Stay Hydrated
Increase Electrolyte Intake
Electrolytes play a crucial role in maintaining proper hydration and nerve function in the body. When following a ketogenic diet, your body may excrete more electrolytes through urine, leading to an imbalance. To combat this, increase your intake of electrolyte-rich foods such as leafy greens, avocados, nuts, and seeds. You can also consider taking electrolyte supplements to ensure you are getting enough sodium, potassium, and magnesium.
Consume Adequate Amounts of Healthy Fats
Healthy fats are a staple of the ketogenic diet and can help alleviate keto flu symptoms. Make sure to include sources of healthy fats in your meals, such as avocados, olive oil, coconut oil, and fatty fish. These fats provide a steady source of energy and can help reduce feelings of fatigue and brain fog.
Incorporate Moderate Exercise
While it may be tempting to avoid exercise when experiencing keto flu symptoms, incorporating moderate exercise can actually help alleviate the symptoms. Exercise increases blood flow and releases endorphins, which can improve your mood and energy levels. Engage in activities such as walking, cycling, or yoga to get your body moving and boost your overall well-being.
Get Plenty of Rest
Rest is essential for your body to recover and heal. Make sure to prioritize getting enough sleep each night to support your body during the transition to ketosis. Aim for 7-9 hours of quality sleep and establish a consistent sleep routine. If you are having trouble falling asleep, try implementing relaxation techniques such as deep breathing or meditation before bed.
By following these natural remedies, you can effectively alleviate keto flu symptoms and make the transition to a ketogenic diet more manageable. Remember to stay hydrated, increase your electrolyte intake, consume adequate amounts of healthy fats, incorporate moderate exercise, and get plenty of rest. With time, your body will adjust to the ketogenic diet, and the symptoms will subside, allowing you to fully enjoy the benefits of this lifestyle.
Recognizing the Symptoms of Keto Flu
Common Symptoms of Keto Flu
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Headache: Many individuals experience headaches when they first start a ketogenic diet. These headaches can range from mild to severe and may be accompanied by other symptoms such as dizziness or light sensitivity.
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Nausea: Some people may experience feelings of nausea or an upset stomach when transitioning to a ketogenic diet. This can make it difficult to eat and may lead to a loss of appetite.
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Muscle Cramps: Muscle cramps are another common symptom of keto flu. These cramps can be painful and may occur in various parts of the body, such as the legs or feet.
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Brain Fog: Many individuals report experiencing a foggy or cloudy feeling in their brain when they first start a ketogenic diet. This can make it difficult to concentrate and may affect cognitive function.
When to Consult a Healthcare Provider
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Severe or Prolonged Symptoms: If your symptoms are severe or persist for an extended period of time, it is important to consult a healthcare provider. They can help determine if there is an underlying issue or if adjustments need to be made to your diet.
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Dehydration: Dehydration can be a serious concern when experiencing keto flu symptoms. If you are unable to keep fluids down or are experiencing severe dehydration symptoms such as dizziness or confusion, it is important to seek medical attention.
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Unintentional Weight Loss: While weight loss is a common goal of a ketogenic diet, if you are experiencing significant and unintentional weight loss, it is important to consult a healthcare provider. They can help determine if there are any underlying issues that need to be addressed.
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Worsening of Existing Conditions: If you have any pre-existing medical conditions, it is important to monitor how the ketogenic diet is affecting them. If you notice a worsening of symptoms or any new concerns, it is recommended to consult a healthcare provider.
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Persistent or Severe Symptoms: If your symptoms are persistent or severe and are affecting your daily life, it is important to seek professional guidance. A healthcare provider can help determine the best course of action and provide appropriate treatment if necessary.
Staying Motivated: Strategies for Overcoming Challenges and Sticking to Your Keto Journey
Set Clear and Realistic Goals
Setting clear and realistic goals is essential for staying motivated on your keto journey. Take some time to define what you want to achieve and break it down into smaller, achievable milestones. This will not only give you a sense of direction but also provide you with a sense of accomplishment as you reach each milestone. Remember to make your goals specific, measurable, attainable, relevant, and time-bound (SMART) to increase your chances of success.
Find Your Why
Understanding your reasons for embarking on a keto journey can significantly impact your motivation. Take a moment to reflect on why you want to follow a ketogenic lifestyle. Is it to improve your overall health, lose weight, or increase your energy levels? Whatever your reasons may be, write them down and keep them somewhere visible. Reminding yourself of your why can help you stay focused and motivated, especially during challenging times.
Surround Yourself with Supportive People
Having a strong support system can make a world of difference when it comes to staying motivated on your keto journey. Surround yourself with like-minded individuals who share your goals or are also following a ketogenic lifestyle. Join online communities, forums, or local support groups where you can connect with others who can provide encouragement, share tips, and offer advice. Having people who understand and support your journey can help you stay motivated and accountable.
Track Your Progress
Tracking your progress is an excellent way to stay motivated and see how far you’ve come. Keep a journal or use a tracking app to record your daily food intake, exercise routine, and any other relevant information. This will not only help you stay accountable but also allow you to identify patterns, make adjustments, and celebrate your achievements along the way. Seeing tangible evidence of your progress can be incredibly motivating and inspire you to keep pushing forward.
Practice Self-Care and Celebrate Non-Scale Victories
Taking care of yourself both physically and mentally is crucial for maintaining motivation on your keto journey. Make sure to prioritize self-care activities such as getting enough sleep, managing stress, and engaging in activities that bring you joy. Additionally, celebrate non-scale victories, such as improved energy levels, better sleep quality, or increased mental clarity. Recognizing and celebrating these achievements will help you stay motivated and reinforce the positive impact of your keto lifestyle.
By implementing these strategies, you can overcome challenges and stay motivated on your keto journey. Remember, staying focused and committed to your goals is key to achieving long-term success. Stay positive, believe in yourself, and keep pushing forward. You’ve got this!
Reference Tables: Common Symptoms of Keto Flu
| Symptoms |
|---|
| Fatigue |
| Headache |
| Nausea |
| Dizziness |
| Irritability |
| Muscle cramps |
| Brain fog |
| Difficulty sleeping |
| Sugar cravings |
| Digestive issues |
Remedies for Keto Flu Symptoms
| Remedies |
|---|
| Increase electrolyte intake |
| Stay hydrated |
| Consume more healthy fats |
| Gradually reduce carbohydrate intake |
| Get plenty of rest |
| Practice stress-reducing techniques |
| Take magnesium supplements |
| Incorporate bone broth into your diet |
| Consume foods rich in potassium |
| Add sea salt to your meals |
Tips for Overcoming Keto Flu Symptoms
| Tips |
|---|
| Start the ketogenic diet gradually |
| Stay consistent with your diet |
| Monitor your macronutrient intake |
| Engage in light exercise |
| Seek support from a healthcare professional |
| Keep track of your symptoms and progress |
| Experiment with different remedies |
| Be patient with your body |
| Listen to your body’s cues |
| Focus on nutrient-dense foods |
Foods Rich in Electrolytes
| Electrolytes | Food Sources |
|---|---|
| Sodium | Table salt, broth, pickles |
| Potassium | Avocado, spinach, mushrooms |
| Magnesium | Almonds, spinach, pumpkin seeds |
| Calcium | Cheese, yogurt, sardines |
| Chloride | Seaweed, olives, celery |
Foods High in Healthy Fats
| Healthy Fats | Food Sources |
|---|---|
| Avocado | Avocado oil, guacamole |
| Olive oil | Extra virgin olive oil |
| Coconut oil | Coconut milk, shredded coconut |
| Nuts and seeds | Almonds, chia seeds, flaxseeds |
| Fatty fish | Salmon, mackerel, sardines |
| Grass-fed butter | Ghee, clarified butter |
Stress-Reducing Techniques
| Techniques |
|---|
| Deep breathing exercises |
| Meditation |
| Yoga |
| Tai chi |
| Journaling |
| Listening to calming music |
| Spending time in nature |
| Engaging in hobbies |
| Practicing mindfulness |
| Getting regular massages |
How long does the keto flu last?
The duration of the keto flu can vary from person to person, but it typically lasts for about a week or two. It’s important to remember that this is just a temporary phase as your body adjusts to the ketogenic diet.
How do I get rid of keto flu?
To alleviate the symptoms of keto flu, make sure you stay hydrated, replenish your electrolytes, and consume enough healthy fats. Additionally, getting enough rest and gradually easing into the ketogenic diet can help minimize the discomfort.
Does keto flu mean you are in ketosis?
Experiencing keto flu symptoms can be a sign that your body is transitioning into ketosis. However, it’s important to note that not everyone will experience keto flu, and its absence doesn’t necessarily mean you’re not in ketosis.
Do you feel sick with keto flu?
Yes, some people may feel sick with keto flu. Symptoms can include fatigue, headaches, nausea, dizziness, and irritability. However, it’s important to remember that these symptoms are temporary and can be managed with proper hydration and electrolyte balance.
FAQ
1. What is keto flu?
Keto flu refers to a collection of symptoms that some people experience when they first start a ketogenic diet. These symptoms can include fatigue, headache, nausea, dizziness, irritability, and brain fog.
2. Why does keto flu happen?
Keto flu occurs as a result of the body transitioning from using carbohydrates as its primary fuel source to using fat. During this transition, the body may experience a temporary imbalance in electrolytes and a decrease in blood sugar levels, leading to the symptoms of keto flu.
3. How long does keto flu last?
The duration of keto flu can vary from person to person. Typically, the symptoms of keto flu last for about a week, but some individuals may experience them for a shorter or longer period of time.
4. How can I alleviate the symptoms of keto flu?
To alleviate the symptoms of keto flu, it is important to stay hydrated and ensure an adequate intake of electrolytes, such as sodium, potassium, and magnesium. Consuming bone broth, adding salt to your meals, and taking magnesium supplements can help alleviate the symptoms.
5. Can I take over-the-counter medications for keto flu?
While over-the-counter medications may provide temporary relief for specific symptoms, it is generally recommended to focus on addressing the root cause of keto flu rather than relying solely on medications. However, if you are experiencing severe symptoms or have any concerns, it is always best to consult with a healthcare professional.
6. Are there any specific foods that can help with keto flu?
Certain foods can help alleviate the symptoms of keto flu. Foods rich in electrolytes, such as avocados, leafy greens, nuts, and seeds, can be beneficial. Additionally, incorporating foods high in healthy fats, like coconut oil and olive oil, can support the transition to ketosis and reduce symptoms.
7. Can exercise worsen keto flu symptoms?
Intense exercise during the initial stages of a ketogenic diet may exacerbate keto flu symptoms. It is recommended to start with light to moderate exercise and gradually increase intensity as your body adapts to the new fuel source. Listen to your body and adjust your exercise routine accordingly.
8. Can I prevent keto flu altogether?
While it may not be possible to completely prevent keto flu, there are steps you can take to minimize its severity. Gradually reducing carbohydrate intake over a period of time, staying well-hydrated, and ensuring adequate electrolyte intake can help ease the transition and potentially reduce the symptoms of keto flu.
9. Can keto flu occur even after being on a ketogenic diet for a while?
Keto flu is most commonly experienced during the initial stages of starting a ketogenic diet. However, in some cases, individuals may experience similar symptoms if they significantly increase their carbohydrate intake after being in ketosis for an extended period of time. This is often referred to as "carb flu" and can be managed by gradually reintroducing carbohydrates.
10. When should I seek medical advice for keto flu symptoms?
While keto flu is generally a temporary and self-limiting condition, it is important to seek medical advice if you experience severe or prolonged symptoms, or if you have any underlying health conditions. A healthcare professional can provide personalized guidance and ensure that there are no other underlying causes for your symptoms.
Citations
- What is keto flu? – Harvard Health
- The Keto Flu: Symptoms and How to Get Rid of It
- Remedies for Keto Flu
- Keto Flu Symptoms and 7 Remedies to Overcome
- The Keto Flu – Causes, Symptoms, And How To Get Rid Of It
- What Is The Keto Flu? Symptoms, Causes And Remedies
- Beware the Keto Flu – Intermountain Healthcare
- 11 Keto Flu Symptoms and What Causes Them
- Keto Flu: What to Expect with the Keto Diet – Ro
- Keto flu: What it is, symptoms, and home remedies