Keto Flu: Managing Symptoms And Staying On Track

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is not an actual flu, but rather a set of symptoms such as nausea, fatigue, and headaches, that are similar to the flu. The keto flu is caused by the body's response to a very low-carb diet, during which the body enters a state of ketosis and starts burning fat for energy instead of carbohydrates. The symptoms of keto flu can be prevented or treated by staying hydrated, replacing electrolytes, getting enough rest, and making sure to consume enough fat and carbohydrates.

Drink more water

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

The keto diet is very low in carbohydrates. When dietary carbohydrates are reduced, glycogen levels in the body plummet and water is excreted from the body. This can lead to symptoms such as fatigue and muscle cramping.

Drinking plenty of water can help to reduce these symptoms. It is especially important to stay hydrated if you are experiencing keto-flu-associated diarrhea, as this can cause additional fluid loss.

In addition to drinking more water, you may also want to add a pinch of mineral salt to your water. This can help with the cramps and nausea that are common during keto flu.

As a general rule, you should aim to drink enough water so that your urine is light yellow or clear. This usually means drinking at least eight glasses of water per day. However, you may need to drink more if you are active, live in a hot climate, or have certain medical conditions.

Other Benefits of Drinking Water

Drinking more water can also help with weight loss, which is one of the goals of the keto diet. Water can act as an appetite suppressant, helping you feel more full and reducing the risk of overeating.

Drinking water has also been linked to improved energy levels and cognitive function. This can be especially important during keto flu, as fatigue is a common symptom.

In most cases, drinking more water is safe and healthy. However, in some rare cases, drinking too much water can lead to a condition called water intoxication or water poisoning. This occurs when the amount of salt and other electrolytes in the body become too diluted, which can be dangerous.

If you have a medical condition or are taking medications that affect your body's fluid balance, you should speak to your doctor before increasing your water intake.

Drinking more water is a simple and effective way to treat keto flu. It can help to reduce symptoms such as fatigue, muscle cramping, and nausea. However, it is important to drink the right amount of water for your body and not overdo it.

Consume more electrolytes

The keto flu is caused by your body's response to a new diet that is very low in carbohydrates. This can lead to a loss of electrolytes, which are essential for maintaining proper fluid balance and nerve function. When you have the keto flu, it is important to consume more electrolytes to replace those that have been lost.

Electrolytes are minerals that carry an electric charge when dissolved in body fluids such as blood, urine, and sweat. Common electrolytes include sodium, potassium, magnesium, and calcium. These minerals are essential for maintaining proper fluid balance, nerve function, and muscle function.

There are several ways to increase your electrolyte intake:

• Salt your food and drinks: Adding a pinch of unrefined salt to your meals or drinking water with a pinch of salt can help replace lost sodium.
• Eat electrolyte-rich foods: Avocados, leafy greens like spinach, and pumpkin seeds are good sources of potassium and magnesium.
• Drink bone broth: Bone broth is often recommended as a way to increase your electrolyte intake, but the research on its effectiveness is scarce.
• Take electrolyte supplements: You can also take electrolyte supplements, such as potassium gluconate and magnesium citrate, to ensure you're getting enough of these important minerals.

By increasing your electrolyte intake, you can help alleviate symptoms of the keto flu, such as fatigue, muscle cramps, and headaches.

The recommended daily intake of electrolytes varies depending on age and gender. Here are the general recommendations for adults:

• Sodium: 2,300 mg per day
• Potassium: 4,700 mg per day
• Magnesium: Men: ~400 mg per day; Women: ~310 mg per day

However, when you're experiencing the keto flu, you may need to increase your electrolyte intake beyond these recommended amounts. Some ketogenic dieters recommend getting at least 5 to 7 grams of salt per day during the first week of the keto diet.

Eat more fat

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can feel similar to the flu and are caused by the body's withdrawal from carbohydrates.

One way to treat the keto flu is to eat more fat. This is because the ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. Eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.

• Ensure you are getting enough calories. Do not reduce your calorie intake too much, and 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 quick keto snacks to get over the sugar withdrawal hump. Examples include half an avocado and some bacon, or loading up on egg yolks.
• Choose certain fats, such as olive oil, as this may reduce the risk of keto flu symptoms.
• If you are experiencing abdominal symptoms, reduce your intake of medium-chain triglycerides from foods such as coconut oil, butter, and palm kernel oil. Instead, consume more long-chain triglycerides found in olive oil.

By eating more fat, you can help reduce cravings and speed up the transition of burning fat instead of glucose for fuel. This can help ease the symptoms of the keto flu and make the transition to a ketogenic diet smoother.

Avoid strenuous exercise

When starting a ketogenic diet, it is common to experience a collection of symptoms known as the "keto flu." This is caused by the body adapting to a new diet consisting of very few carbohydrates. While the ketogenic diet is considered safe for most people, it is not unusual for people to experience keto flu symptoms such as fatigue, muscle cramps, and stomach discomfort during the first week of the diet.

If you are experiencing keto flu symptoms, it is recommended that you avoid strenuous exercise. Activities like intense biking, running, weightlifting, and strenuous workouts may need to be put on hold while your body adapts to new fuel sources. Instead, opt for light activities like walking, yoga, or leisurely biking, which may help improve your symptoms.

• Fatigue and Muscle Cramps: Fatigue and muscle cramps are common symptoms of keto flu. Engaging in strenuous exercise can exacerbate these symptoms and may lead to overtraining or injury. It is important to listen to your body and give it the rest it needs.
• Stomach Discomfort: Stomach discomfort is another common symptom of keto flu. Strenuous exercise can further aggravate this issue and may lead to nausea, vomiting, or diarrhea.
• Transition Period: The keto flu is a result of your body transitioning from burning glucose to burning fat for energy. This transition period can be challenging, and strenuous exercise can make it even more difficult. Giving your body a rest will help it adjust to the new fuel sources more effectively.
• Improving Symptoms: Light activities like walking or yoga can actually help improve your keto flu symptoms. They can boost your focus and clarity, improve your mood, and help you get into ketosis faster by depleting your glycogen stores.
• Overall Health: While strenuous exercise is important for overall health and wellness, it is crucial to adjust your workout routine during the keto flu. This doesn't mean you have to stop exercising completely; instead, focus on lighter activities that won't put too much strain on your body.

Take it slow

Starting a keto diet can be challenging, and it is normal to experience keto flu symptoms such as fatigue, irritability, nausea, and constipation. Here are some tips to help you take it slow and ease into the keto diet:

Reduce Carb Intake Gradually

Instead of drastically cutting down on carbohydrates, try reducing your carb intake gradually over a few days or weeks. This gives your body time to adjust to the new diet and can help lessen the intensity of keto flu symptoms. Start by reducing the amount of sugar and carbs in your diet, and gradually decrease until you reach your desired carb intake.

Stay Hydrated

Drinking plenty of water is crucial when starting a keto diet. The keto diet can cause a rapid loss of water stores, leading to dehydration. Aim to increase your water intake, especially if you previously consumed sugary drinks, as they may have been a significant source of hydration. Staying hydrated can help alleviate symptoms like fatigue and muscle cramps.

Replace Electrolytes

When you reduce your carb intake, your body may flush out electrolytes along with water. This can result in symptoms like fatigue, muscle cramps, and body weakness. Replenish your electrolytes by adding more salt to your food or drinking sports drinks that are high in electrolytes. Additionally, include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet.

Get Adequate Sleep

Starting a keto diet can lead to a temporary decrease in energy levels and fatigue. Prioritize getting enough sleep during this transition period. Create a restful sleep environment by reducing ambient light and distractions before bedtime. Aim for consistent sleep and wake-up times to improve your sleep quality.

Eat Keto-Friendly Foods

When starting the keto diet, focus on eating healthy keto-approved foods to satisfy your hunger and cravings. Ensure you're consuming enough calories and healthy fats to keep you feeling full and energized. Over time, as your body adjusts, you can begin incorporating your calorie goals.

Frequently asked questions