Keto Flu: Strategies To Alleviate Symptoms And Feel Better

The keto flu is a set of flu-like symptoms that can occur when you transition into the keto diet. This happens because your body is adjusting to the new metabolic state of ketosis and reduced carb intake. Symptoms include fatigue, restlessness, brain fog, impaired coordination, muscle soreness, and stomach pain.

To fix the keto flu, you can:

- Drink more water

- Get more sleep

- Eat more keto-friendly foods

- Drink more electrolytes

- Eat more fat

- Exercise gently

- Take an electrolyte supplement

Drink more water

Drinking more water is one of the most important things you can do to alleviate the symptoms of keto flu. This is because a keto diet can cause a rapid shedding of water stores, which increases the risk of dehydration.

Glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carbohydrate intake, your glycogen levels plummet and water is excreted from your body. Therefore, it is crucial to drink plenty of water to prevent dehydration, which can exacerbate symptoms such as fatigue and muscle cramping.

It is recommended to drink a minimum of 2.5 litres of fluid every day during the first week of a keto diet. This can include coffee and tea, but it is important to keep your caffeine intake modest as high amounts may increase water and sodium loss.

To further alleviate symptoms, you can add a pinch of unrefined salt to your water. This helps to replace the sodium lost through increased urination, which occurs when insulin levels drop.

Drinking water with salt stirred into it may alleviate keto flu symptoms within 15 to 30 minutes. You can also try drinking consommé, bouillon, bone broth, chicken stock, or beef stock, and stir in a spoonful of salted butter for added benefit.

In addition to water, it is important to ensure adequate intake of other electrolytes like magnesium and potassium. Avocados and leafy greens like spinach are good sources of these nutrients and can help to improve symptoms.

Increase your salt intake

When you start a keto diet, it's important to be mindful of your salt intake. This is because the keto diet eliminates many processed foods that are high in sodium, which can lead to a reduction in sodium levels and cause unpleasant side effects.

Sodium is an important mineral that helps regulate water retention and balance in and around cells. A deficiency can lead to restlessness, brain fog, fatigue, muscle cramps, and digestive issues.

When you restrict carbohydrates, your body also excretes more sodium in the urine, along with water. This can result in a loss of fluids and electrolytes, leading to symptoms such as dizziness, nausea, and headaches.

To combat this, aim to consume two to four grams of sodium (2000-4000 mg) per day. This can be achieved by adding salt to your meals, drinking bone broth or salted butter, or consuming bacon, which is typically part of a ketogenic breakfast.

Increasing your salt intake can help you feel more full and contribute to a reduced appetite, which is beneficial for weight loss. It can also help with rehydration, as sodium helps the body retain fluids more effectively.

However, it is important to consult with your doctor before increasing your salt intake, especially if you have certain health conditions such as high blood pressure or congestive heart failure.

Eat more fat

Eating more fat is one of the most important things you can do to remedy the keto flu. This is because a well-balanced keto diet includes enough fat to ensure you're not hungry after a meal, can go for several hours without eating, and have ample energy.

When you start the keto diet, your body transitions from burning sugar to burning fat for most of its energy needs. This is called ketosis. However, it takes your brain and other organs some time to adapt to using this new fuel.

If you cut back on carbs without upping your fat intake, your body will think it is starving. You'll feel tired, hungry, and miserable. Therefore, it's important to increase your fat intake at the start of your keto journey until your body adapts to using fat and ketones for most of its energy needs.

• When in doubt, add butter or other fats to your food.
• Check out top 10 tips for boosting fat intake.
• Follow keto recipes, which have enough fat in relation to carbs and protein.
• Add more oil to your meals.
• Increase your intake of naturally fat-rich foods.

Avoid strenuous exercise

Exercise is important for staying healthy and keeping body weight in check, but it's crucial to avoid strenuous exercise when experiencing keto-flu symptoms. Fatigue, muscle cramps, and stomach discomfort are common in the first week of following a ketogenic diet, so it's advisable to give your body some rest.

Activities like intense biking, running, weightlifting, and strenuous workouts may need to be put on hold while your system adapts to new fuel sources. Instead, opt for light activities like walking, yoga, or leisurely biking, which may help alleviate symptoms.

While the keto flu can be unpleasant, it's important to remember that it's usually temporary. Taking a gradual approach to transitioning to a ketogenic diet and making sure to stay hydrated can help minimise the effects of the keto flu.

Get more sleep

Sleep is an essential part of the body's recovery and adaptation process during the transition to ketosis. Aim for seven to nine hours of quality sleep per night. If you are feeling particularly exhausted during the day, a 30-minute power nap can help you recharge.

To improve your sleep quality, consider the following tips:

• Cut out caffeine, especially in the afternoon and close to bedtime. Caffeine is a stimulant that can negatively impact your sleep.
• Create a dark environment in your bedroom by turning off electronic devices such as cell phones, computers, and televisions. Reducing ambient light can promote a more restful sleep.
• Take a relaxing bath with Epsom salt or lavender essential oil to help you unwind before bedtime.
• Maintain a consistent sleep schedule by waking up at the same time every day and avoiding oversleeping. This can help normalize your sleep patterns and improve overall sleep quality.

Frequently asked questions