The keto flu and how to not let it consume you is not as hard as you think, if you do it right. This was a really big challenge for me in the beginning before doing my research and I am here to help you with this daunting task. But first, lets understand clearly what the keto flu really is, how to manage it at work and essentially just being on keto in public spaces in the begining.
The keto flu is when your body goes through withdrawals from all of the junk and sugar you were constantly putting in your body for years. Once you decide to start keto and stop eating the sugar and carbs, your body enters shock mode and needs time to adapt. While it is adapting to the changes, it shows flu like symptoms such as, tiredness, nausea, low energy, sweating, headaches, leg cramps (the worst), heart racing, bloating or the shakes. It can last around the same amount of time that an actual flu does. So, what can we do to prevent or make it at least bearable? Well, I have a few things in mind that really worked for me:
- Fuel your body with electrolytes. My go to was gatorade zero for dirty keto and bone broth when i did strict keto.
- Add Himalayan salt to your meals. (so good)
- Drink a lot of water.
- Eat food that has a high potassium content (salmon, veggies)
- Getting a goods night rest. If you are not sleeping well try and find times for quick naps, your body is healing itself so make sure you give it the care it needs to do so.
- Go for walks. Not anything to intense, nice easy walks will help your body and head become clear.
- Remember to do this transition slowly. Start at 100 carbs a day for a week then 50 carbs and then you can even go down to 25 carbs a day. Whatever works best for you, everyone’s different.
- Do not buy keto products. they don’t do anything and are a waste of your money. The keto diet can be completely accomplished with great results just as fast without gimmicks.
Something that I found myself worrying about was eating at work. I find a lot of times my coworkers are very open and feel comfortable asking questions or giving their opinions and I am the type of person to always have a reaction, whether it be in my head or extroverted, and I didn’t want any negative comments about it since this was something I was going to be doing and I was already unsure on how it would go in the first place.
What I found was that many people were quite supportive. Since they knew I was doing this they were also really nice and checked in with me once and while and asked about my progress and gave me a nice compliment which I really appreciated. Now, having done this for some time, I have many colleagues ask me about how to start or that they were really happy for me how well it worked for me. I know share my daily lunch with a couple of coworkers and they are interested in starting themselves. Of course, you’re always going to get a few people who just can’t handle someone “dieting” and are negative about it. Which is fine, everyone is entitled to their opinions. But the important part is that even with those people and their unwanted comments, I’m still happy I’m doing it and not stressed out from others reactions good or bad.
I think work really helped me keep on track. My work day is very structured, I come in at the same time everyday, I have lunch between the same 2 hour period everyday, I leave and can eat supper at the same time as well when I get home. I think this made it easier to track and keep count of what I was eating and when I was eating. I also couldn’t get up and look in the fridge as often as I do at home, and I can only eat what I meal prepped the Sunday before. Bringing my food to work also helped me save money. Working downtown killed me for the first two months since I had no self control with all of the fun and new local restaurants I kept finding every time I would leave the office. Calories gained, money lost. The worst.
So lessons learned from doing keto in a public space/ work where you have to deal with people all day:
- Not everyone is going to be happy for you. I mean isn’t that most things in life?
- People are going to give you their opinions. They have nothing to do with you, don’t worry about it.
- Bring your meals to work and keep them in the fridge. You can even bring a couple at a time to save you from bringing multiple bags on transit.
- you’re going to tell a lot of people that you’re doing keto, i know i told every single person, at least twice.
- You’re going to have ups and downs with your mental and physical states. It’s okay, as long as you’re being healthy, power through them and you will start to feel normal again.
- Bring a water filter to work. I have a Brita. I fill it up every morning and drink the entire thing so I drink all my water for the day. less plastic than bringing water bottles to work every day.
- Also try and remember to drink electrolytes at work so your keto flu symptoms do not hinder your working capabilities in anyway. My go to is gatorade zero. “I’m doing Keto” doesn’t really fly on a response to your boss when they ask you why you’re under preforming. Or at least, I was too afraid to find out if it was or not!
- Track your weight on a piece of paper or with a string and measure yourself before you start your work in the morning. Sometimes the scale doesn’t move, but the inches fly off. I would suggest not everyday, google the keto “whoosh” effect.
- Remember, its okay to have a cheat meal once a week. but make sure you don’t over do it! If you go to lunch with coworkers, try and make it as low carb as possible. No bun, sub the fries for a side salad. If you want a wrap, have a wrap. But you should find a balance and walk it off (burn carbs) later.
- I also leave a container of Metamucil (sugar free, red flavour of some sort) and it really helps keep me regular. I find on keto this is a big issue for many people.
Don’t be ashamed for trying to make your life better for yourself by doing steps like changing your diet to keto. You are doing this for your own reasons and it’s no one else business, so don’t worry to much about what they’ll say and be excited about the results you will get when you stick to it. Thank you again for making it this far, and I would love for you to follow me and give me a like so I know I’m not screwing this up. 🙂
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