Keto Flu: Strategies To Prepare And Overcome

The keto flu is a group of symptoms that occur when starting a ketogenic diet, which is very low in carbohydrates, but high in fat and protein. Symptoms can include headaches, nausea, constipation, fatigue, muscle soreness, and dizziness, and can last anywhere from a few days to several weeks. To prepare for the keto flu, it is recommended to drink plenty of water, get enough electrolytes, eat more fat and calories, and make sure to get enough rest.

Drink lots of water

Drinking lots of water is one of the most important things to do when preparing for the keto flu. This is because the keto diet can cause a rapid loss of water stores, which can lead to dehydration. This is due to the body shedding glycogen, a stored form of carbohydrates that binds to water in the body. By drinking plenty of water, you can prevent dehydration and reduce symptoms such as fatigue and muscle cramping. It is recommended to drink at least half of your body weight in ounces of water per day, and to increase this amount if you are very active.

In addition to water, it is also important to stay hydrated by consuming other fluids such as no-calorie flavoured water. This can help with rehydration and may also help you feel more full, reducing hunger and cravings. However, it is important to avoid sugar-filled drinks, as these can be a source of hidden carbohydrates that can hinder your progress in reaching ketosis.

While drinking water is essential, it is also important to listen to your body and be mindful of any signs of overhydration, such as frequent urination, bloating, or nausea. It is also a good idea to speak with your healthcare provider before significantly increasing your water intake, especially if you have any health conditions or are taking medications that may impact your fluid balance.

Overall, staying properly hydrated by drinking lots of water is a crucial step in preparing for and managing the keto flu. It can help to reduce symptoms and ensure your body is getting the fluids it needs during the transition to ketosis.

Get enough electrolytes

The keto flu is often caused by a lack of electrolytes. Electrolytes are minerals that conduct electrical charges in your body, allowing you to think, move, and keep your heart beating. When you restrict carbs on keto, you lose more sodium and potassium through urine.

• Eat more salt: When you cut out processed foods, you also cut out a lot of sodium. To make up for this, add more salt to your food.
• Drink bone broth: Bone broth is a good source of sodium and other electrolytes.
• Eat potassium-rich foods: Avocados, spinach, mushrooms, salmon, steak, and pork loin are all good sources of potassium.
• Take magnesium supplements: Magnesium is important for muscle function and can help reduce muscle cramps, sleep issues, and headaches. You can also get magnesium from dark chocolate, avocados, nuts, fish, and leafy greens.
• Eat calcium-rich foods: Dairy, bones, and cruciferous vegetables are good sources of calcium.

If you're struggling to get enough electrolytes from your diet, you can also try taking an electrolyte supplement.

Eat more fat and calories

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This happens when the body, which usually burns carbohydrates for energy, is forced to burn fat instead, resulting in withdrawal-like symptoms.

Understand the Keto Diet

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose. This is a significant change for your body, and it may take time to adjust.

Eat More Healthy Fats

When on the keto diet, the intake of healthy fats is crucial. Low-calorie consumption can lead to keto flu symptoms. Do not reduce your calorie intake too much, and avoid going low-carb and low-fat simultaneously. Try snacking on half an avocado and some bacon, or load up on egg yolks at dinner.

Increase Your Calorie Intake

The keto diet can reduce your appetite, making it challenging to consume enough calories. Ensure you are getting enough healthy fats and calories. This will help increase your energy levels and reduce nausea.

Transition Gradually

If you find the keto flu challenging, consider easing into the diet gradually instead of drastically cutting carbs all at once. Reduce your carb intake slowly over a few days or weeks to help your body adjust naturally and avoid negative symptoms.

Manage Cravings

Transitioning to a very low-carb diet can cause cravings for restricted foods like cookies, bread, pasta, and bagels. Eating enough fat will help reduce these cravings and make you feel more satisfied.

Monitor Your Progress

Remember that everyone's body reacts differently to the keto diet. Consult with your doctor or a nutritionist to discuss any concerns and monitor your progress. Adjustments can be made to ensure you are getting the proper amount of fat and calories.

Focus on alkalizing foods

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This happens as the body adapts to a new diet consisting of very few carbohydrates. The symptoms can include fatigue, muscle soreness, nausea, and constipation, among others.

Focusing on alkalizing foods can be an effective way to reduce keto flu symptoms. Here are some tips to incorporate more alkalizing foods into your diet:

• Increase your intake of fresh vegetables: Aim for a variety of green vegetables such as leafy greens, avocados, mushrooms, radishes, artichokes, cucumbers, kale, broccoli, and celery. These vegetables are rich in alkaline-forming compounds and provide essential vitamins and minerals. Try to include some raw or lightly steamed vegetables to boost your enzyme intake.
• Drink alkaline water: Opt for water with a pH of 9 to 11. You can also add lemon or lime slices to your water for added alkalinity and flavour.
• Consume green drinks: Try powdered green drinks made from green vegetables and grasses. These drinks are loaded with alkaline-forming foods and chlorophyll, which can help reduce acidity in the body.
• Limit caffeine and alcohol: Caffeinated and alcoholic beverages can be acidic and may contribute to dehydration. It is advisable to limit your intake or switch to non-acidic alternatives.
• Avoid inflammatory and processed foods: Stay away from processed meats, cured meats, bacon, processed cheeses, refined vegetable oils, processed nut butters, and bottled salad dressings. These foods can be difficult to digest and may contain synthetic ingredients that can increase inflammation in the body.
• Choose healthier fats: Opt for healthy keto-friendly fats such as coconut oil, olive oil, MCT oil, grass-fed butter, ghee, and fattier cuts of meat. These fats will help you stay in ketosis and provide your body with the energy it needs.
• Consider apple cider vinegar: Apple cider vinegar is known for its alkalizing properties and can be a great addition to your diet. You can consume it in various forms, such as drinks or salad dressings.
• Include avocado: Avocados are a great source of healthy fats, potassium, and fiber. They are alkalizing and can help improve digestion and nutrient absorption.

Get plenty of rest

Getting plenty of rest is an important part of managing keto flu symptoms. The keto flu can cause fatigue and irritability, and a lack of sleep can cause levels of the stress hormone cortisol to rise, which can negatively impact your mood and make keto flu symptoms worse.

If you are having trouble falling or staying asleep, there are several things you can try. Firstly, reduce your caffeine intake. Caffeine is a stimulant that may negatively impact your sleep, so if you do drink caffeinated beverages, it's best to do so only in the morning. Secondly, cut out ambient light. Turn off your cell phone, computer, and television in the bedroom to create a dark environment that promotes restful sleep. Taking a bath with Epsom salt or lavender essential oil is another way to relax and prepare your body for sleep. Finally, try to wake up early and at the same time every day, as this can help to normalise your sleep patterns and improve your sleep quality over time.

In addition to getting plenty of rest, there are other ways to manage keto flu symptoms. Staying hydrated is important, as the keto diet can cause a rapid loss of water, increasing the risk of dehydration. Replenishing electrolytes is also crucial, as the keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. Taking an electrolyte supplement or adding more salt to your food can help prevent muscle cramps and nausea. Finally, while it is important to avoid strenuous exercise during the keto flu, light activities such as walking, yoga, or leisurely biking may help improve your symptoms.

Frequently asked questions