Keto Flu: Avoiding The Sickness Successfully

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. However, not everyone experiences the keto flu. Some people are metabolically flexible, meaning they can shift metabolic states easily without experiencing health symptoms. Additionally, some people who follow the ketogenic diet report that they never get sick, and others find that the keto flu is avoidable by supplementing electrolytes from the start.

Drink more water

Staying hydrated is one of the most important things you can do to prevent keto flu. The keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carb intake, your glycogen levels plummet and water is excreted from your body.

Drinking lots of water can help to prevent this. If you previously consumed a lot of sugary drinks, it's even more important to increase your water intake, as you're cutting out a major source of hydration.

In addition to drinking more water, you can also drink no-calorie flavoured water or sugar-free sports drinks, which are high in electrolytes. This can be especially helpful when experiencing keto-flu-associated diarrhoea, which can cause additional fluid loss.

While it's important to drink more water, it's also important not to become dehydrated in the first place. Keto flu can be prevented by ensuring you're consuming enough electrolytes, especially when insulin levels decrease. Adding more salt to your food can help with this, as can drinking sports drinks that are high in electrolytes.

It's also worth noting that keto flu usually only lasts for a few days or up to several weeks. If your symptoms last longer than ten days, or if they are actively painful or debilitating, you may want to reach out to your physician.

Eat more often

Eating more frequently can help to combat the keto flu. This is because switching from a standard American diet, which is rich in simple carbs, trans fats, and saturated fat, is a big change in how your cells use energy. Food is not only about calories and energy; it is also a means of communicating with your cells.

Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta, and bagels. Eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.

In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods. Eating more fat and protein while slowly cutting back on carbs may help make the transition smoother and decrease keto-flu symptoms.

It is important to note that the ketogenic diet is not suitable for everyone. For example, it may not be appropriate for pregnant or breastfeeding individuals, children, or teens unless done therapeutically under medical supervision. Additionally, those with certain health conditions, such as kidney disease, liver disease, or pancreatic issues, should avoid this diet.

Don't give up

So, you've decided to try the ketogenic diet, but you're worried about the dreaded keto flu. Well, you're not alone. Many people experience a range of flu-like symptoms when they first start this low-carbohydrate diet. But don't let that deter you! The keto flu is temporary, and there are some simple things you can do to ease the symptoms.

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. These symptoms, which are similar to the flu, are caused by your body adapting to a new way of eating with very few carbohydrates. The symptoms can range from mild to severe and include things like stomach pain, nausea, fatigue, muscle soreness, and sugar cravings.

When you drastically reduce your carbohydrate intake, your body goes into a state of ketosis, where it burns ketones from fat instead of glucose for energy. This is a major change for your body, and it can take some time to adjust. The keto flu is essentially a form of withdrawal from carbohydrates.

The keto flu can last anywhere from a few days to a few weeks, and in some cases, even up to a month. However, it's important to note that not everyone will experience the keto flu. Some people are naturally "metabolically flexible," meaning they can switch between metabolic states without any issues.

• Drink plenty of water: The keto diet can lead to water loss and dehydration, so it's crucial to stay hydrated. Water can help with symptoms like fatigue and muscle cramps.
• Replenish electrolytes: An extremely low-carb keto diet can result in a deficiency of electrolytes like sodium, potassium, and magnesium. Include salty foods in your diet and consider taking electrolyte supplements to prevent cramps and nausea.
• Gradually ease into the keto diet: Instead of quitting carbs cold turkey, try a typical low-carb diet first and then transition to full keto. This gives your body time to adjust to the new way of eating.
• Eat nutrient-dense foods: Make sure you're getting enough micronutrients, especially from low-carb vegetables.
• Increase healthy fat intake: Don't make your diet both low-carb and low-fat, as this can put your body into starvation mode. Eat enough healthy fats to keep you satisfied and help your body adapt to burning fat for fuel.
• Get plenty of rest: The keto flu can disrupt your sleep, so make sure you're getting enough rest. Try taking an Epsom salt bath to relax your muscles and improve sleep.
• Try light exercise: Light activities like yoga or walking can help relieve muscle pain and tension, and boost your mood.

Remember, the keto flu is temporary, and it's not a sign that the diet isn't working. If you're committed to the keto diet, don't give up! Follow the tips above, and you'll be feeling better in no time.

Electrolyte supplements

When starting a keto diet, you may experience "keto flu" symptoms such as tiredness, lethargy, and lack of concentration. This is due to a combination of your body's dependence on carbohydrates and an electrolyte imbalance. Electrolytes are minerals that carry an electric charge, and they include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. A keto diet can lead to lower insulin levels, which causes the kidneys to excrete more sodium, resulting in a deficiency if not replaced.

To combat this, you can take electrolyte supplements, which are formulated with key electrolytes like calcium, magnesium, sodium, and potassium. These supplements support hydration, immune health, and a keto diet. They are typically gluten-free, dairy-free, and perfect for keto lifestyles.

• Consult with your doctor, especially if you have certain medical conditions or are taking medications that may affect your electrolyte levels.
• Look for supplements that are independently tested and certified for quality and accuracy of ingredients.
• Consume the recommended daily intake of electrolytes: sodium (3-7g), potassium (3-4.7g), and magnesium (400mg).
• Be mindful of your water intake, as electrolytes and water work together to maintain fluid balance in the body.
• Take the supplements as directed, typically one capsule per day, to support electrolyte levels and adequate mineral intake.

Plenty of rest

Getting plenty of rest is an important part of managing keto flu symptoms. Sleep is your body's time to rest, repair, and rejuvenate. Quality rest—seven to eight hours per night for adults—can help reduce fatigue, irritability, and brain fog, which are commonly associated with keto flu.

It is recommended that you avoid strenuous exercise during the first week of following a ketogenic diet. Instead, opt for light activities such as walking, yoga, or leisurely biking, which may help improve symptoms.

If you're having trouble falling asleep or sleeping through the night, try taking an Epsom salt bath to soothe and relax your muscles and improve electrolyte absorption. You can also add a keto-friendly herbal tea with calming herbs to help promote a deeper sleep. Chamomile is a great option.

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