Keto Flu: Why Am I Immune?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is not an actual flu and is not contagious. Symptoms include headaches, dizziness, fatigue, cramps, and muscle pain. The keto flu is caused by the body adapting to a new diet that consists of very few carbohydrates. It is not recognised by medicine and there is no formal definition of it. However, it is believed that genetics, electrolyte loss, dehydration, and carbohydrate withdrawal are the driving forces behind it.

Not everyone experiences the keto flu. Some people may be able to switch between fuel sources easily and may not have any adverse side effects. Staying hydrated, replacing lost electrolytes, getting enough rest, and ensuring adequate consumption of fat and carbohydrates are ways to reduce keto flu symptoms.

Electrolyte Imbalance

Electrolytes are minerals that carry an electric charge. In the human body, these electrolytes include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. Electrolyte imbalance is the primary cause of keto flu.

When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium. In order to maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium, and magnesium.

Without enough sodium, potassium, calcium, and magnesium in your body, you will experience signs of keto flu. These include fatigue or tiredness, restlessness or irritability, brain fog or poor concentration, impaired coordination, muscle soreness, cramps, spasms, or weakness, and stomach pain, bloating, constipation or diarrhea.

To prevent or remedy keto flu, it is important to replenish electrolytes. The recommended daily intake of electrolytes is as follows:

• Sodium – 4000-7000 mg per day (that’s 2-3 teaspoons of salt per day!)
• Magnesium – 300-600 mg per day
• Potassium – 3000-4700 mg per day

You can get these electrolytes from food sources such as:

• Sodium: Sea salt, coloured salt, broth or bouillon, pickle juice, and sports drinks
• Potassium: Raw spinach, avocado, mushrooms, salmon, steak, pork loin, and lite sodium chloride
• Magnesium: Raw spinach, avocado, magnesium aspartate, magnesium lactate, magnesium threonate, and magnesium citrate

It is also important to drink plenty of water, as a ketogenic diet causes a lot of water loss in the beginning, which can lead to dehydration.

Dehydration

Drinking plenty of water is essential for optimal health and can help reduce keto flu symptoms such as fatigue. It is recommended to drink a minimum of half your body weight in ounces of water each day, and to drink a little extra if you are very active.

In addition to water, it is important to add plenty of electrolytes like salts, potassium, and magnesium to your diet. An extremely low-carb keto diet means you cut out some of the richest natural resources of electrolytes, such as starchy fruits and vegetables. You can ensure you are getting enough salt and electrolytes by drinking sports drinks or taking supplements.

Fuel Source Adjustment

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is not a real flu, but rather a set of symptoms similar to the flu. The keto flu is caused by the body transitioning from burning glucose to burning fat for energy. This transition can be challenging for the body, especially if the change in diet is sudden and drastic.

One of the critical aspects of avoiding the keto flu is maintaining proper hydration and electrolyte balance. When starting a keto diet, the body excretes more sodium and water, which can lead to dehydration and electrolyte imbalances. To counteract this, it is essential to increase salt and water intake. Drinking bone broth or consuming salty foods can help replenish sodium levels. Additionally, supplementing with magnesium and eating potassium-rich foods can aid in maintaining electrolyte balance.

Another crucial factor in avoiding the keto flu is ensuring adequate fat intake. A well-balanced keto diet includes sufficient fat to make you feel satisfied after meals and provide energy. By increasing fat consumption, you can prevent your body from feeling like it is starving, which can lead to tiredness and irritability.

• Start keto slowly: Instead of making a drastic change, gradually reduce your carb intake over a few days to give your body time to adjust.
• Drink plenty of water: Aim for at least 2.5 liters of fluid per day during the first week of keto to stay hydrated.
• Avoid strenuous exercise: During the initial transition period, opt for light exercises such as walking, yoga, or swimming instead of intense workouts.
• Get enough sleep: Adequate sleep is essential for reducing stress and fatigue during the fuel source adjustment.
• Take supportive supplements: Consider taking supplements such as exogenous ketones, electrolyte supplements, micronutrient greens, and MCT oil to ease the transition.

Sugar Withdrawal

Understanding Sugar Withdrawal

Symptoms of Sugar Withdrawal

• Intense sugar cravings or cravings for other carbohydrates
• Anxiety, irritability, and mood swings
• Changes in sleep patterns, such as difficulty falling asleep or staying asleep
• Difficulty concentrating, brain fog, and cognitive issues
• Physical symptoms like headaches, dizziness, or lightheadedness
• Fatigue and low energy levels

Managing Sugar Withdrawal

• Gradual reduction: Instead of going cold turkey, gradually reduce your sugar intake over time. This can be done by setting specific and practical goals, such as swapping sugary snacks for protein-rich and whole-grain alternatives.
• Increase daily fiber intake: Consume more dietary fiber to stay fuller for longer and regulate blood sugar levels, which can help minimize cravings.
• Stay hydrated: Drink plenty of water to combat dehydration, a common side effect of excessive sugar consumption.
• Drink cold, unsweetened beverages: Opt for sugar-free drinks, and make sure they are ice-cold. This can help curb sugar cravings throughout the day.
• Balance your magnesium intake: Talk to your doctor about taking magnesium supplements, as they can help with sugar withdrawal headaches and regulate blood sugar levels.
• Get treatment for sugar addiction: Consider therapy, such as cognitive-behavioral therapy, to address the compulsive behaviors associated with sugar addiction.
• Eat a balanced and nutritious diet: Focus on lean proteins, whole grains, fruits, and vegetables. These foods provide essential nutrients and can help sustain a healthy weight.
• Engage in physical activity: Even short bursts of brisk exercise can help reduce sugar cravings and improve overall well-being.
• Improve sleep quality: Get enough quality sleep, as lack of sleep can contribute to cravings for sugary foods.
• Manage stress: Stress can trigger sugar cravings and make it harder to cut down on sugar. Find healthy ways to cope with stress, such as short walks, social connections, or reading.

Remember, it's important to consult with your healthcare provider before making significant dietary changes, especially if you're considering a low-carb or ketogenic diet.

Other Deficiencies

Dehydration is a big part of the keto flu. As your body transitions from burning glucose to burning fat, it excretes more sodium in the urine, along with water. This can lead to dehydration, which can cause fatigue, headaches, and muscle cramps. To combat this, it is important to drink plenty of water and replenish electrolytes, such as sodium and potassium. Bone broth, salted butter, and coconut water are all good sources of electrolytes.

Another reason some people may not experience keto flu is that they are not eating a nutrient-dense ketogenic diet. The ketogenic diet is not just about macronutrients; it is also important to get enough micronutrients like vitamins and minerals. A lack of micronutrients can lead to electrolyte and other nutrient imbalances, which can contribute to keto flu symptoms. To avoid this, it is important to eat a variety of healthy, whole foods that are rich in nutrients, such as bone broth, fatty meat, salmon, avocado, and leafy greens.

Frequently asked questions