Avoid Keto Flu: Sugar-Carb Free Strategies

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle cramps, intestinal pain, and cravings, and they can range from mild to severe. While the symptoms are usually temporary, lasting a few days to a few weeks, there are ways to reduce them. Staying hydrated, replacing lost electrolytes, getting enough rest, and easing into the diet gradually are all ways to help alleviate the symptoms of keto flu.

Drink lots of water

Drinking lots of water is one of the best ways to avoid keto flu. The keto diet is a very low-carb diet, and when you cut down on carbs, your body dumps the water that was stored with glycogen, a molecule that stores extra sugar. This can lead to dehydration, which is a huge factor in keto flu.

Drinking plenty of water will help you avoid dehydration and reduce keto flu symptoms like fatigue and muscle cramping. It's especially important to replace fluids if you're experiencing keto-flu-associated diarrhea, as this can cause additional fluid loss.

It's easy to determine how much water you should be drinking. Just take your current body weight and divide it by two. That'll give you the minimum number of ounces of water to drink every day. If you're very active, be sure to drink a little extra on top of the minimum ounces you need.

To help yourself remember to drink enough water, set a reminder on your phone, or always keep a full glass of water within reach.

Take an electrolyte supplement

When you start a keto diet, your body will experience a transition period as it adapts to a new way of eating. This transition period is often referred to as the "keto flu", and it can cause a variety of unpleasant symptoms, including:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Headaches
• Fatigue
• Muscle cramps
• Thirst

One way to alleviate these symptoms is to take an electrolyte supplement. Electrolytes are minerals that carry an electric charge, and they are vital for the proper functioning of your body. When you restrict carbohydrates, your body begins to process electrolytes differently, and levels of electrolytes, especially sodium, can drop. This can lead to an electrolyte imbalance, which may cause or contribute to the symptoms of the keto flu.

You can easily improve your electrolyte intake with fortified foods and beverages. Sugar-free sports drinks, for example, are an easy way to rehydrate and replenish lost electrolytes without any added carbs or calories. You can also take magnesium supplements, which can be particularly helpful in reducing muscle cramps, sleep issues, and headaches. Remember to never take more supplements than the daily recommended amount.

In addition to supplements, you can also increase your electrolyte intake by consuming certain foods. For example, you can get more sodium by adding bouillon to your soups or sprinkling salt on meals or raw vegetables. If you think you need more magnesium, try eating more fish like salmon, snacking on pumpkin seeds, or using dark chocolate or cacao powder in your desserts. Salad greens are another good source of magnesium. For potassium, you can turn to avocados, nuts (especially almonds), fish, and dark leafy greens like spinach.

Get plenty of rest

Getting plenty of rest is an important part of managing keto flu. The transition to a ketogenic diet can cause a temporary decrease in energy levels, as well as hormonal fluctuations and insomnia, which can make fatigue worse. Prioritising sleep during this time can help to combat these zapped energy levels.

• Give yourself the time to get a lot of rest.
• Remove distractions before bedtime.
• Focus on both the quantity and quality of your rest.
• Take an Epsom salt bath to help soothe and relax your muscles, as well as improve electrolyte absorption.
• Drink a keto-friendly herbal tea with herbs that calm your nervous system, such as chamomile.
• Reduce caffeine intake. Caffeine is a stimulant that may negatively impact sleep, so if you do drink caffeinated beverages, only do so in the morning.
• Cut out ambient light. Shut off cell phones, computers, and televisions in the bedroom to create a dark environment and promote restful sleep.
• Get up early. Waking up at the same time every day and avoiding oversleeping may help normalise your sleep patterns and improve sleep quality over time.

Transition gradually

Transitioning gradually is one of the most effective ways to avoid the keto flu. This involves slowly cutting back on carbs while simultaneously increasing your intake of fat and protein. This approach allows your body to ease into the diet and makes the transition smoother. Here are some specific tips to help you transition gradually:

• Start with a typical low-carb diet: Instead of immediately jumping into a strict keto diet, begin with a more moderate approach. For example, if your previous diet consisted of 50% carbs, you can start by reducing your carb intake to 20-30% and increasing your fat intake to 40%. Then, over the course of a few weeks, gradually adjust your ratios until you reach the desired keto ratios.
• Focus on keto-friendly foods: When you're hungry or craving carbs, opt for healthy keto-approved foods to satisfy your needs. Eating more fat can also help reduce cravings for non-keto foods like bread and pasta. Over time, as your body adjusts, you can start incorporating your calorie goals.
• Stay hydrated: Drinking plenty of water is crucial when transitioning to a keto diet. The keto diet can quickly deplete your water stores, putting you at risk for dehydration and electrolyte imbalances. Staying hydrated helps replace lost fluids and minimizes symptoms like fatigue.
• Adjust your electrolyte intake: The keto diet often leads to a loss of electrolytes, which can cause symptoms like cramps and nausea. Increase your sodium intake by salting your food or drinking sports drinks. Additionally, include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet.
• Get enough rest: The transition to a keto diet can be tiring for your body. Make sure to get plenty of sleep and rest during this period. If you're having trouble sleeping, try taking an Epsom salt bath or drinking herbal tea to relax and improve your sleep quality.
• Gradually reduce carbs over time: If you find the keto diet too challenging, you can try easing into it more slowly. Instead of immediately and severely limiting your carb intake, reduce it gradually over the course of a few days or weeks. This gives your body more time to adapt to using fat for fuel and can help you avoid the negative symptoms of carb flu.

Eat keto-friendly foods

Eating keto-friendly foods is an important part of avoiding the keto flu. Here are some tips and recommendations for eating keto-friendly foods to help prevent or reduce the symptoms of the keto flu:

• Eat More Healthy Fats: Eating plenty of healthy fats is crucial when following a ketogenic diet. This is because the keto diet is a high-fat, low-carb approach. By increasing your consumption of healthy fats, you can support your body's transition into ketosis and provide it with a sufficient amount of energy. Examples of healthy fats include olive oil, avocado oil, butter, ghee, nuts, seeds, and avocados.
• Choose Keto-Approved Foods: Opt for foods that are known to be keto-friendly and low in carbohydrates. Animal proteins such as fish, shellfish, meat, and poultry are good options as they are typically carb-free and rich in B vitamins, potassium, selenium, and protein. Eggs are also an excellent choice as they are low in carbs and high in protein and healthy fats.
• Increase Your Intake of Non-Starchy Vegetables: Green leafy vegetables like spinach, kale, and collard greens are excellent choices as they are extremely low in carbs while being rich in vitamins, minerals, and antioxidants. Other non-starchy vegetables such as zucchini, summer squash, peppers, avocados, and olives are also keto-friendly.
• Opt for Full-Fat Dairy: Dairy products can be included in the keto diet, but it is important to choose full-fat or higher-fat options. Examples include plain Greek yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant-based milk like soy, almond, or coconut milk.
• Be Mindful of Calories: While counting calories is not the main focus of the keto diet, it is still important to be mindful of your calorie intake. Eating an excessive number of calories, even if they are from keto-friendly foods, can hinder your weight loss goals. Therefore, it is recommended to focus on following your recommended keto macros during the initial adjustment period and then gradually incorporate your calorie goals.
• Consider an Adjustment Period: When first starting the ketogenic diet, you may experience strong cravings for carbohydrates. Instead of being too strict with yourself, consider allowing for an adjustment period where you focus on eating keto-approved foods to satisfy your cravings. Over time, as your body adjusts, you can begin to incorporate your calorie goals more strictly.
• Drink Plenty of Water: The keto diet can lead to increased urine output, which can result in dehydration. Therefore, it is important to drink plenty of water to stay hydrated and help reduce symptoms like headaches.
• Increase Electrolytes: The keto diet can result in the loss of electrolytes, so it is important to include plenty of electrolytes in your diet. This includes increasing your intake of salt, potassium, and magnesium. You can add salt to your food or consume sports drinks or supplements to help replace lost electrolytes.

Frequently asked questions