Keto Flu: Managing Carb Intake To Stay Healthy

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is very low in carbohydrates, high in fat, and moderate in protein. The symptoms, which can be flu-like, are caused by the body adapting to a new diet consisting of very few carbohydrates. While the diet is considered safe for most people, it is associated with some unpleasant side effects.

The keto flu is not an actual flu and is not contagious, but it is called this because some of the symptoms are similar to the flu. Symptoms can include headaches, dizziness, fatigue, cramps, and muscle pain.

The keto flu is caused by the body adjusting to the new metabolic state of ketosis and reduced carb intake. One of the main causes is an electrolyte imbalance, as the body flushes out electrolytes along with excess water. This can be prevented by drinking plenty of water and consuming bone broth or salted food to increase electrolyte intake.

Another cause of keto flu is the body adjusting to a new fuel source. When eating carbohydrates, the body's primary fuel source is glucose. When carbs are restricted, the body switches to using ketones from fat for fuel, and this metabolic change can take time for the body to adjust to.

Increase your water intake

Transitioning to a ketogenic diet can cause your body to rapidly shed water stores, increasing the risk of dehydration. This is because the body stores extra sugar in a molecule called glycogen, which binds to water in the body. When you go into ketosis, your body dumps the water that was stored with the glycogen.

To prevent dehydration, it's important to increase your water intake. Drinking lots of water can also help alleviate keto flu symptoms such as fatigue and muscle cramping. Aim for around 16 cups of water per day (a gallon), but listen to your body and don't overdo it.

In addition to water, you can also drink herbal teas, bone broth, and soups to stay hydrated. It's also a good idea to keep a bottle of water with you at all times to encourage frequent drinking.

Dehydration can lead to dizziness and fatigue, and can even cause bloating and water retention. By increasing your water intake, you can help your body flush out excess water and sodium, reducing the unpleasant symptoms of keto flu.

It's worth noting that caffeine can increase water and sodium loss, so it's best to keep your caffeine intake modest, with about 3 cups of coffee per day.

Increasing your water intake is a simple yet effective way to combat keto flu and ensure your body stays hydrated during the transition to a ketogenic diet.

Checking for Dehydration

A good way to check for dehydration is to look at the colour of your urine. If it's not clear, it's a sign that you need to drink more water.

Replenishing Electrolytes

While increasing your water intake is crucial, it's also important to replenish electrolytes, as they are flushed out of the body along with excess water. Electrolyte imbalance is a primary cause of keto flu, so addressing this can help alleviate symptoms.

You can replenish electrolytes by adding more salt to your food, consuming bone broth, taking magnesium supplements, and eating foods high in potassium, such as salmon, avocados, nuts, mushrooms, and leafy green vegetables.

Combining Water and Electrolytes

When increasing your water intake, don't forget to replenish electrolytes as well. Drinking water without replenishing electrolytes can dilute their concentration in your body, potentially making your keto flu worse.

Benefits of Staying Hydrated

Staying hydrated has numerous benefits, especially when experiencing keto flu. It can help improve symptoms such as fatigue, nausea, and headaches. It can also help with constipation, which is a common side effect of the keto diet.

Additionally, staying hydrated can improve your overall health and well-being. It's a simple yet effective way to support your body during the transition to a ketogenic diet and improve your chances of success.

Gradually eliminate carbs

Transitioning to a keto diet can be challenging, and eliminating carbs all at once can be a shock to the body. To avoid this, you can try gradually reducing your carb intake over time. Here are some tips to help you gradually eliminate carbs:

Start by cutting out processed carbs

The first step is to cut out all processed carbs from your diet. This includes sugary treats, baked goods, and other processed snacks. These foods are typically high in added sugars and refined carbohydrates, which can spike your blood sugar levels and lead to cravings.

Eliminate grains

After tackling processed carbs, the next step is to eliminate grains from your diet. This includes bread, pasta, rice, and other grain-based products. Grains are a significant source of carbohydrates, and removing them will help reduce your overall carb intake.

Phase out fruits and starchy vegetables

Once you've eliminated grains, it's time to start phasing out fruits and starchy vegetables. While these foods provide essential nutrients, they also contain natural sugars and carbohydrates. By gradually reducing your intake, you can still enjoy their benefits while lowering your carb consumption.

Increase your intake of healthy fats

As you reduce your carb intake, it's crucial to increase your consumption of healthy fats. Avocados, nuts, seeds, and olive oil are excellent sources of healthy fats that can help you feel satisfied and provide your body with an alternative energy source.

Stay hydrated

Drinking plenty of water is essential during this transition. When you reduce your carb intake, your body sheds excess water, which can lead to dehydration. Aim for at least 2.5 litres of water per day, and listen to your body's thirst cues.

Get plenty of rest

During the carb elimination process, your body is undergoing significant changes. Ensure you get enough sleep and rest to support these adjustments. Listen to your body and take it easy if you feel tired or exhausted.

Remember, gradually eliminating carbs is a process, and it may take some time for your body to adjust. Listen to your body and make adjustments as needed. The key is to reduce your carb intake at a pace that works for you and helps you stick to your keto diet journey.

Increase your electrolytes

When your body is low on electrolytes, you may experience low energy, muscle cramps, brain fog, headaches, weakness, insomnia, and other symptoms of the keto flu. Electrolytes are essential minerals that regulate water distribution to your cells, keeping you hydrated. They also regulate muscle contractions, control nervous system function, balance blood pressure, rebuild damaged tissue, and carry messages to cells.

When you restrict carbohydrates on a keto diet, you lose more sodium and potassium through urine. This is because when you restrict carbs, your insulin levels decrease, and low insulin signals your kidneys to activate "diuretic mode". As a result, you lose more water, sodium, and potassium.

To increase your electrolytes and combat keto flu symptoms, you can:

• Add more salt to your food.
• Drink sports drinks that are high in electrolytes.
• Consume keto-friendly foods rich in electrolytes, such as green leafy vegetables, avocados, nuts, seeds, salmon, spinach, and pumpkin seeds.
• Take electrolyte supplements, such as magnesium supplements or electrolyte capsules.

It's important to monitor your electrolyte levels and replace lost electrolytes, as long-term deficiencies can put you at risk for coma, seizures, and cardiac arrest.

Get enough sleep

Sleep is extremely important for anyone starting a keto diet. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact your mood and make keto-flu symptoms worse.

• Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. If you drink caffeinated beverages, only do so in the morning so your sleep is not affected.
• Cut out ambient light: Shut off cell phones, computers, and televisions in the bedroom to create a dark environment and promote restful sleep.
• Take a bath: Adding Epsom salt or lavender essential oil to your bath is a relaxing way to wind down and get ready for 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.
• Follow a consistent sleep schedule: Decide on a sleep schedule and stick to it. This means choosing a specific bedtime and wake-up time and making sure you meet the recommended sleep hours of 7 to 9 hours of sleep each night.
• Exercise regularly but avoid doing it close to bedtime: Research shows that exercise helps relieve insomnia in addition to speeding up ketosis and weight loss on keto. While some people can exercise at any time without it affecting their sleep, others find that nighttime exercise keeps them awake. For those with insomnia, it's best to stop exercising at least 4 hours before bedtime.
• Practise relaxation techniques: Wind down before bed by following a relaxing routine. This should incorporate activities that allow you to relax, such as reading a good book while playing soft music in the background.
• Drink your last cup of coffee hours before bedtime: Because caffeine increases wakefulness and brain activity, taking it close to bedtime isn't a good idea. If you're already having insomnia, be sure to cut back on coffee and avoid drinking it 6 hours before bed.
• Avoid using electronics at night: Using electronic devices at night can negatively affect our sleep. Handheld devices and computer screens emit blue light, which suppresses melatonin. If you can't avoid using electronics, try using blue light-blocking glasses or turning on the night shift setting on your phone.
• Keep your intermittent fasting periods short: Intermittent fasting is often used in combination with the keto diet to reach ketosis faster. However, fasting stresses the body and can interfere with sleep when done for too long. Fasting for 12-16 hours a day is better than a 24-hour fast.

Eat more fat

Eating more fat is an important part of the keto diet and can help to alleviate keto flu symptoms. The keto diet is high in fat and very low in carbohydrates. This means that your body will switch from burning glucose for energy to burning fat. Therefore, it is important to eat enough fat to ensure you are not hungry and have ample energy.

A well-balanced keto diet includes enough fat to ensure you are not hungry after a meal, can go for several hours without eating, and have energy. You should increase your fat intake at the start of your keto journey until your body adapts to burning fat and ketones for energy. Once you are fat-adapted, you can cut back on fat a bit and see how much you need to feel satisfied.

Be sure to add more butter or other fats to your food. You can also follow keto recipes, which have enough fat in relation to carbs and protein. Here are some tips to boost your fat intake:

• Bone broth with salt and spices added to it
• Easy breakfast options, like keto protein coffee
• Avocados
• Nuts
• Oils, such as olive oil or avocado oil

Frequently asked questions