Keto Dieting – How to Avoid the Keto Flu

Keto Dieting is a popular diet that reduces carbohydrates to help the body burn fat for energy. Many people follow the diet to manage a health condition such as diabetes or heart disease. The diet has some benefits but also can cause side effects, such as the “keto flu.” The most common symptoms include fatigue, nausea and headaches. The symptoms can be eased with hydration and mineral-rich foods, such as avocado, nuts and seeds, and Himalayan salt on food.

When choosing keto-friendly foods, quality matters. For example, grass-fed beef and wild-caught fish are healthier choices than conventionally raised meats. And opting for organic produce can help limit exposure to chemicals.

Nonstarchy vegetables, such as green beans, kale, zucchini and bell peppers, are good fits for the keto diet because they’re low in carbs and provide important nutrients, including vitamins A and C, fiber and antioxidants. Try sprinkling a mix of fresh herbs, such as basil, thyme and rosemary, on your veggies for added flavor.

Choose protein-rich foods, such as eggs, poultry and seafood, but skip processed meats like sausage and bacon, which are high in sodium and can lead to bloating. Add a healthy serving of dairy, such as butter and cheese, to your meals. Opt for a lower-sugar yogurt such as plain Greek yogurt and avoid high-sugar fruit, which spikes blood sugar. Also, choose olive and coconut oil over other vegetable oils because they are rich in monounsaturated fats, polyunsaturated fats and medium-chain triglycerides, which may increase ketone production.