Strategies To Combat Keto Flu Symptoms

The keto diet is a low-carb, high-fat diet that can help with weight loss and health maintenance. However, when starting this diet, many people experience a range of flu-like symptoms, known as the keto flu. This is caused by your body adjusting to using fat, instead of carbohydrates, as its primary energy source. The good news is that there are several ways to beat the keto flu and make the transition easier. Firstly, it is recommended to cut down on carbs gradually, rather than all at once, to give your body time to adapt. Increasing your intake of electrolytes, such as sodium, magnesium, and potassium, is also important, as a keto diet can lead to an electrolyte imbalance. Staying hydrated is crucial, as the keto diet can result in water weight loss, increasing the risk of dehydration. Getting enough sleep and light exercise can also help alleviate keto flu symptoms. Finally, make sure to eat enough healthy fats and keto-friendly foods to reduce cravings and provide your body with sufficient energy.

Drink lots of water

Drinking lots of water is one of the best ways to combat the keto flu. When you start a ketogenic diet, your body goes through a lot of changes, and it needs time to adjust. One of the most common symptoms of keto flu is dehydration, which can lead to fatigue, dizziness, and headaches. By drinking plenty of water, you can help your body stay hydrated and reduce these symptoms. Aim to drink at least one gallon of water per day during the first week or two of starting the keto diet.

It is important to listen to your body and drink water when you feel thirsty. However, try to stay ahead of your thirst and keep a reusable water bottle with you at all times. Drinking most of your water during the day will also help you avoid frequent trips to the bathroom at night.

In addition to water, you can also drink bone broth or coconut water to stay hydrated. These options provide additional benefits such as electrolytes and healing properties. You can also add a pinch of mineral salt to your water to help with cramps and nausea.

Drinking water is a simple yet effective way to combat keto flu. By staying hydrated, you can reduce the intensity of symptoms and make the transition to a ketogenic diet more manageable.

Replenish electrolytes

Replenishing electrolytes is a crucial step in beating the keto flu. When transitioning to a keto diet, the body loses a lot of fluids, and electrolytes are lost with them. This can lead to an electrolyte imbalance, which causes symptoms such as fatigue, headaches, and muscle cramps.

To replenish electrolytes, it is important to increase sodium intake. This can be done by salting food heavily or drinking salty bone broth. Another way to increase sodium intake is by using a water enhancer like Mio Electrolytes Berry Blast or drinking sugar-free Powerade or Gatorade.

In addition to sodium, it is important to supplement with magnesium. Magnesium-rich foods include avocados, pumpkin seeds, cooked spinach, halibut, cashews, salmon, macadamia nuts, and dark chocolate. If these foods are not enough, magnesium supplements can be taken.

Potassium is another key electrolyte that should be replenished. Potassium-rich keto foods include avocado, Brussels sprouts, mushrooms, zucchini, and pumpkin seeds. Lite-Salt, a potassium salt, can also be used in cooking.

Finally, calcium is an important electrolyte that can be found in keto-friendly foods like broccoli, leafy greens, chia seeds, sardines, and salmon.

By ensuring adequate intake of these electrolytes, individuals can help alleviate the symptoms of keto flu and support their body's transition to a ketogenic diet.

Eat fatty fish or take fish oil

Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which offer a host of health benefits, including reducing inflammation and boosting brain and heart health. The omega-3 fatty acids found in fish oil and fatty fish are essential because the human body cannot make them on its own. Therefore, they must be consumed through dietary sources.

One theory suggests that keto flu is caused by the release of stored arachidonic acid from adipose tissue. As arachidonic acid is the precursor to inflammatory molecules implicated in headaches, taking extra fish oil or eating fatty fish may counter the omega-6-induced inflammatory response triggering the headaches.

• If you enjoy eating fish, try to include fatty fish like salmon, sardines, or mackerel in your meals a few times a week.
• For those who don't like fish or don't eat it often, consider taking a fish oil supplement. Look for supplements that provide at least a combined 500 mg of EPA and DHA per 1,000 mg serving.
• If you are allergic to fish or shellfish, or are taking blood-thinning medications, consult your doctor before taking fish oil supplements.
• In addition to fish oil, krill oil is another omega-3 supplement that is gaining popularity. Krill oil is derived from krill, a small, shrimp-like crustacean, and offers additional nutrients like vitamin A, vitamin E, vitamin B12, and folate. It also contains the antioxidant astaxanthin, which has neuroprotective properties.

Support your stress systems

When starting a ketogenic diet, it is common to experience a set of unpleasant symptoms known as the "keto flu." This is your body's natural response to the significant reduction of carbohydrates and can include symptoms such as headache, fatigue, brain fog, nausea, and irritability. To beat the keto flu and support your stress systems during this transition, here are some detailed strategies:

Support Your Adrenal Health:

The adrenal glands play a crucial role in regulating your body's stress response. When you embark on a carb restriction, your adrenals may need some extra support. Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can help balance cortisol levels and improve your body's ability to adapt to stress. Take these supplements or try incorporating them into your diet. Additionally, practice stress management techniques like deep breathing, meditation, or gentle exercise to keep your adrenal system healthy.

Stay Hydrated:

Dehydration is a common trigger for stress responses in the body. When you're on a keto diet, make sure to increase your water intake. Aim for at least 2-3 liters of water per day, and consider adding electrolytes to your water. Electrolytes (sodium, potassium, magnesium) are crucial for proper nerve and muscle function and can help alleviate flu-like symptoms. You can use electrolyte powders or simply add a squeeze of lemon or lime juice to your water for a natural boost.

Get Enough Sleep:

Sleep is vital for regulating stress hormones and repairing your body. Aim for 7-9 hours of uninterrupted sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your bedroom environment by making it dark, cool, and technology-free. If you're experiencing insomnia or disrupted sleep during the keto transition, consider taking melatonin or herbal teas with sleep-promoting ingredients like chamomile or lavender to support your stress systems and overall well-being.

Manage Inflammation:

The keto flu can be accompanied by low-grade inflammation, which stresses the body. Focus on anti-inflammatory foods to reduce this stress. Include omega-3 fatty acid sources like wild-caught fish, flaxseeds, and chia seeds in your diet. Also, incorporate colorful vegetables and spices with anti-inflammatory properties, such as turmeric, ginger, and cinnamon. Additionally, consider taking a high-quality fish oil supplement to further reduce inflammation and support your body's stress response.

Support Your Gut Health:

A healthy gut contributes to a well-functioning stress response. Include fermented foods like kimchi, sauerkraut, and kefir in your diet to promote a diverse gut microbiome. Prebiotic fibers from asparagus, artichokes, and garlic can also support the growth of beneficial bacteria. If needed, consider taking a high-quality probiotic supplement to restore gut balance and reduce stress on your digestive system.

By implementing these strategies to support your stress systems, you can effectively beat the keto flu and transition smoothly into a state of nutritional ketosis. Remember, it's important to listen to your body and make adjustments as needed during this adaptation period.

Eat more fat

The keto diet is a low-carb, high-fat, and moderate-protein diet. Eating more fat is crucial when on the keto diet, as low calories can lead to keto flu symptoms.

How to Eat More Fat

• Do not reduce your calorie intake too much.
• Try not to go extremely low-carb and low-fat.
• Increase your intake of healthy fats to replace and replenish calories in a healthy way.
• Snack on half an avocado and some bacon, or load up on egg yolks.
• Eat fatty meat, salmon, butter, olive oil, coconut oil, avocados, fresh greens, etc.
• Grass-fed butter or ghee, extra virgin olive oil, avocados and avocado oil, pecans, macadamias, and walnuts are all good sources of keto fat.

Why Eat More Fat

• Eating enough fat will help reduce cravings and keep you feeling satisfied.
• Research shows that low-carb diets help reduce cravings for sweets and high-carb foods.
• Eating more fat will help ease your transition into ketosis.
• You are encouraging your body to use fat for energy and giving it plenty of resources to do so.

Frequently asked questions