Carb-Induced Sickness: The Post-Keto Conundrum

The keto diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity for its weight loss and health benefits. However, it is associated with some unpleasant side effects, commonly known as the keto flu. This is a set of symptoms, including fatigue, muscle soreness, and cravings, experienced by some people when they first start the diet or reintroduce carbs after a long period. While the keto diet is beneficial for many, it may not be suitable for everyone, and some people may experience challenges when they fall out of ketosis due to illness or a change in diet.

How to manage cravings for carbs while sick

Being sick is hard enough, but when you're following a keto diet, it can be even tougher. The good news is that there are ways to manage your cravings for carbs and stay on track with your keto diet. Here are some tips to help you through:

• Stay hydrated: Drinking plenty of fluids is crucial when you're sick. Opt for water, bone broth, or sugar-free electrolyte drinks. Avoid sugary sports drinks, as they can spike your insulin levels and make you feel worse.
• Get enough rest: Sleep is essential for recovery. Aim for a solid eight hours of sleep each night and try to sneak in a nap during the day if possible.
• Eat potassium-rich foods: Bananas and avocados are great options to nourish your body and provide essential vitamins.
• Consume magnesium-rich foods: Foods high in magnesium can help your body feel better during the recovery process.
• Avoid "dirty keto": Stick to whole foods and avoid prepackaged keto-friendly options. Nourish your body with healthy, nutritious meals.
• Scale up your calorie intake: If you're dieting at a calorie deficit, temporarily increase your calorie intake while you're sick. Your body needs the extra energy to recover.
• Take probiotics: Probiotics can help boost your recovery, so consider taking supplements or eating probiotic foods like yogurt.
• Stay comfortable: Wear loose-fitting clothing and keep yourself warm. A warm bath with Epsom salt and essential oils can also help soothe and relax your body.
• Manage nausea: If nausea is an issue, try drinking grated fresh ginger in hot water to soothe your stomach.
• Eat enough fat: Transitioning to a low-carb diet can lead to cravings for restricted foods. Eating enough fat will help reduce cravings and keep you feeling satisfied.
• Gradually reduce carbs: If you're having a hard time adapting, try gradually reducing your carb intake instead of eliminating them all at once. This can make the transition smoother and decrease keto-flu symptoms.
• Listen to your body: If you're craving carbs, try having some gluten-free options or fruit. Sometimes, your body may need the extra energy that carbs provide during illness.
• Opt for bone broth: Bone broth is hydrating, nourishing, and comforting. It's easily digestible and packed with amino acids, electrolytes, and sodium to help fight inflammation.
• Choose keto-friendly comfort foods: When you're craving comfort foods, opt for keto-friendly options like keto protein shakes, keto-friendly soups, or keto bars. These can provide the comfort and nourishment you need without derailing your diet.
• Plan ahead: Keep your pantry and freezer stocked with keto-friendly options so that you don't have to worry about cooking or ordering takeout when you're sick.

The keto flu and how to get rid of it

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include nausea, constipation, headaches, fatigue, muscle soreness, and sugar cravings. The keto flu can be caused by your body adapting to a new diet consisting of very few carbohydrates. This drastic reduction in carbs can come as a shock to the body and may result in withdrawal-like symptoms.

• Stay hydrated: Drinking enough water is crucial for optimal health and can help reduce symptoms. A keto diet can lead to rapid water loss, increasing the risk of dehydration.
• Replace electrolytes: When following a ketogenic diet, insulin levels decrease, causing the kidneys to release excess sodium. The keto diet also restricts foods high in potassium, such as fruits, beans, and starchy vegetables. Consuming potassium-rich, keto-friendly foods like leafy greens and avocados can help maintain a healthy balance of electrolytes.
• Get enough sleep: Lack of sleep can cause an increase in the stress hormone cortisol, negatively impacting mood and making keto-flu symptoms worse. Try reducing caffeine intake, cutting out ambient light, and taking relaxing baths to improve sleep.
• Avoid strenuous exercise: While exercise is important for overall health, it is best to avoid strenuous activities during the keto-flu. Light activities like walking, yoga, or leisurely biking may help improve symptoms.
• Eat enough fat: Transitioning to a very low-carb diet can lead to cravings for restricted foods. Eating enough fat, the primary fuel source on a ketogenic diet, will help reduce cravings and keep you feeling satisfied.
• Cut out carbs slowly: For those having difficulty adapting to the ketogenic diet, it may be necessary to eliminate carbohydrates gradually rather than all at once. Slowly cutting back on carbs while increasing fat and protein intake may make the transition smoother and reduce keto-flu symptoms.

The importance of staying hydrated

Staying hydrated is crucial for several reasons. Water is essential for regulating body temperature, lubricating joints, preventing infections, delivering nutrients to cells, and ensuring organs function properly. It also improves sleep quality, cognition, and mood.

When you are sick, your body works overtime to fight off the illness, so staying hydrated is even more critical. The keto diet can be challenging to stick to when unwell, but staying hydrated can help ease the discomfort.

• Drink plenty of water throughout the day. Experts recommend around 11 cups of water per day for women and 16 cups for men.
• Avoid sugary drinks and opt for sugar-free or keto-friendly alternatives. Sugar can spike insulin levels and make you feel worse.
• Try adding electrolytes to your water. Electrolytes help your body absorb water and can be beneficial if you are exercising or unwell.
• If you find it challenging to drink plain water, try adding a slice of lemon or lime to your drink. You can also drink herbal teas or water flavoured with fruits or vegetables.
• Keep a bottle of water with you during the day to remind you to drink regularly.
• Drink water before, during, and after a workout, and when you feel hungry, as thirst can be confused with hunger.
• Pay attention to the colour of your urine. Pale and clear urine indicates adequate hydration, while darker urine suggests you need to drink more fluids.

The benefits of fasting while sick

Fasting while sick may seem counterintuitive, but it can offer several benefits that may aid the recovery process. Here are some reasons why fasting while unwell could be advantageous:

Evolutionary Benefits:

The loss of appetite during sickness may be an evolutionary adaptation. By reducing food intake, your body can focus solely on fighting the infection. Hunting for food requires energy, and fasting eliminates this need, allowing your body to direct all its energy towards recovery.

Reducing Nutrients for Infections:

Infections, especially bacterial ones, thrive on certain nutrients like iron and zinc, which are commonly found in food. By decreasing your food intake through fasting, you limit the availability of these nutrients, making it harder for the infection to spread throughout your body.

Encouraging Autophagy:

Lack of appetite during sickness may be a way to encourage autophagy, a process where the body removes infected or damaged cells and replaces them with new, healthy ones. Fasting can promote the production and regeneration of healthy immune cells, helping your body fight off the illness.

Reducing Inflammation:

Fasting can help suppress excess inflammation caused by certain inflammasomes, particularly the NLRP3 inflammasome, which is part of the innate immune system. Beta-hydroxybutyrate (BHB), a ketone produced during fasting, has been found to reduce the inflammatory response, which may benefit the immune system.

Supporting Overall Health:

Some scientists suggest that intermittent fasting is embedded in our physiology and can trigger essential functions in cells, supporting overall health. While the exact mechanisms are not fully understood, the potential benefits of fasting on the immune system are an active area of research.

While fasting may offer these advantages, it is important to listen to your body and prioritize rest and hydration. Consult a healthcare professional before making any dietary changes, especially if you have a chronic condition or are taking medications.

What to eat when sick on keto

It is possible to stay in ketosis when you're sick, and in some cases, sticking to your diet can help you recover faster. Here are some tips for what to eat and drink when sick on keto:

Fluids

• Drink lots of water to flush out your system and aid in your recovery.
• Sip on warm bone broth, which may be comforting and help you recover.
• Add lemon and ginger to sparkling water to add an immune boost or help steady an upset stomach.
• Warm some coconut milk and add reishi mushroom powder.
• Add electrolyte powder to room-temperature water.

Foods

• Eat plenty of potassium-rich foods, such as bananas and avocados.
• Consume fatty fish like salmon, mackerel, and sardines, which are high in omega-3 fatty acids and protein.
• Eat eggs, which are a good source of vitamin D and zinc.
• Have some chicken soup, which is a nutritious dish high in vitamins, minerals, and protein. It also acts as a natural decongestant.
• Try bone broth, which is high in vitamins and minerals and may have healing effects.

It's important to note that you should avoid sugar, as it will spike your insulin levels and may make you feel worse. Instead, focus on eating keto-friendly foods that will provide nourishment and support, help comfort and relieve symptoms, and replenish electrolytes.

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