Strategies To Avoid Experiencing Keto Flu Symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. To avoid keto flu, it is recommended that you ease into the diet gradually, stay hydrated, get plenty of rest, and eat plenty of healthy fats and calories.

Stay hydrated by drinking lots of water

Staying hydrated is key to avoiding the keto flu. When you start a keto diet, it's important to drink lots of water to prevent dehydration. Here are some tips to help you stay hydrated:

• Drink enough water: Aim for 8 glasses of water per day or listen to your body and drink when you're thirsty. You can also determine the minimum amount of water you need by dividing your current body weight by two.
• Get creative with water: If you struggle to drink plain water, try infusing it with ingredients like fruit and herbs, or drinking herbal tea or bone broth. You can also freeze infused water to make homemade popsicles.
• Eat your water: Include water-rich, low-carb foods in your diet, such as cucumbers, celery, leafy greens, lemons, and berries.
• Add salt: When you're on the keto diet, your body flushes out sodium, so make sure to add salt to your food or drink. Opt for mineral-rich sources like sea salt.
• Focus on magnesium and potassium: These minerals are crucial for hydration. Include magnesium-rich foods like spinach, leafy greens, nuts, and avocados, and potassium-rich foods like avocado, fish, and zucchini.
• Consider electrolyte supplements: If needed, you can take electrolyte supplements or drink sports drinks to replenish electrolytes lost during keto flu.

Remember, staying hydrated is an important part of managing keto flu symptoms. Listen to your body and adjust your fluid intake as needed.

Get enough rest

Getting enough rest is crucial when starting a ketogenic diet. The keto flu can cause fatigue and irritability, so it's important to prioritise sleep and give your body time to adjust. Here are some tips to help you get enough rest:

• Reduce caffeine intake: Avoid caffeinated beverages in the afternoon and evening. If you want to drink coffee or tea, try to have it only in the morning so that it doesn't disrupt your sleep later in the day.
• Create a relaxing bedtime routine: Minimise exposure to bright screens and blue light from electronic devices before bed. Instead of scrolling through your phone or watching TV, opt for activities that promote relaxation, such as reading a book, meditating, or listening to soothing music.
• Establish a consistent sleep schedule: Aim to wake up and go to bed at the same time every day. Maintaining a regular sleep schedule can help normalise your sleep patterns and improve sleep quality.
• Take an Epsom salt bath: Taking a warm bath with Epsom salt can be a great way to unwind and relax your muscles before bed. It may also help improve your electrolyte absorption, which is important when following a ketogenic diet.
• Drink herbal tea: Opt for herbal teas that are keto-friendly and contain calming herbs that promote relaxation and better sleep. Chamomile tea is an excellent choice to help soothe your nervous system and improve your sleep quality.
• Avoid strenuous exercise in the evening: While light exercises like yoga or leisurely walking are recommended, avoid intense workouts or strenuous activities close to bedtime. Instead, try some light stretching or yoga poses to help you relax and prepare for a good night's sleep.

Take an electrolyte supplement

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It can cause a range of flu-like symptoms, known as the keto flu, as the body adapts to burning fat instead of glucose for energy. This can include fatigue, muscle cramps, and headaches, which are often caused by dehydration and electrolyte imbalances.

Electrolytes are minerals present in the body that are necessary for the proper functioning of the heart, muscles, and nerves. They are obtained from food or drink and include sodium, potassium, and magnesium. When entering ketosis, the body's insulin levels decrease, causing the kidneys to release excess sodium and potassium, which can lead to an electrolyte imbalance.

Taking an electrolyte supplement is a great way to prevent or reduce the symptoms of keto flu. Here are some tips to ensure you are getting enough electrolytes:

• Increase your sodium intake: Sodium is the most important electrolyte to replenish when on a keto diet. Aim for 5000-7000mg daily. You can increase your sodium intake by adding salt to your food, drinking bone broth, or using a bouillon cube to make soup.
• Get enough potassium: Potassium is the second most important electrolyte to focus on. Aim for 1000-3500mg per day. Avocados, spinach, mushrooms, and meat are all good sources of potassium.
• Don't forget magnesium: Magnesium is essential for over 300 processes in the body and most people don't get enough from food or drink. Take a magnesium supplement of 300-500mg daily to ensure you are getting enough.
• Consider a sports drink: Sugar-free sports drinks are an easy way to rehydrate and replenish electrolytes. However, they may not contain enough sodium to meet your daily requirements.
• Fortified foods: You can also increase your electrolyte intake through fortified foods and beverages.
• Use an electrolyte supplement: If you've made dietary changes and are still looking to boost your electrolytes, you can use an electrolyte supplement. Speak with your doctor before taking any new supplements and ensure the supplement has been independently tested for quality and accuracy in its listed ingredients.

It is important to note that increasing your salt intake can be dangerous for people with certain health conditions, such as high blood pressure or congestive heart failure. Consult your doctor before increasing your salt intake, especially if you have any health concerns.

Eat more healthy fats

The keto diet is a very low-carb, high-fat, and moderate-protein diet. The drastic reduction in carbohydrates can be a shock to the body and may cause keto flu. This is a collection of symptoms that can feel similar to the flu and are caused by the body adapting to a new diet.

Eating enough fat is one of the ways to reduce the symptoms of keto flu. Here are some tips to ensure you are eating enough healthy fats:

• Do not reduce your calorie intake too much. A low-fat keto diet is essentially a form of starvation. The point of the keto diet is to optimize your body's ability to burn fat and produce ketones for long-lasting energy. Therefore, it is important to increase your fat consumption while simultaneously eliminating carbs.
• Supply your body with plenty of healthy fats by adding more oil to your meals or increasing your intake of naturally fat-rich foods. Avocados, green leafy vegetables, and egg yolks are some keto-friendly foods that are rich in healthy fats.
• Calculate your keto macros using an online calculator or keto-friendly app to determine how many grams of fat you need on a keto diet. On a typical keto diet, fat will account for 60 to 70% of your total calories.
• During the adjustment period, focus on following your recommended keto macros without focusing too much on calorie consumption. When you are hungry or have intense cravings for carbs, try eating more healthy keto-approved foods to satisfy your needs. Over time, these cravings will lessen as your body adjusts, and you can begin focusing more on incorporating your calorie goals.

In addition to eating enough healthy fats, staying hydrated, replacing electrolytes, getting plenty of rest, avoiding strenuous activities, and cutting out carbs slowly are also effective ways to reduce keto flu symptoms.

Transition to keto gradually

Transitioning to the keto diet can be a shock to the body and may cause withdrawal-like symptoms. Therefore, it is recommended to transition to the keto diet gradually. Here are some tips to help you transition to keto smoothly and avoid the keto flu:

Start with a typical low-carb diet

Give your body time to adjust by starting with a typical low-carb diet and then gradually reducing your carb intake over time. This will help your body ease into the keto diet and reduce the shock of a sudden and drastic change.

Stay hydrated

Drinking plenty of water is crucial when transitioning to a keto diet. A keto diet can cause a rapid loss of water stores, leading to dehydration. Aim to drink at at least half your body weight in ounces of water each day, and even more if you are very active. Set reminders on your phone or keep a full glass of water within reach to help you remember.

Increase your electrolyte intake

Along with hydration, focus on increasing your intake of electrolytes such as salts, potassium, and magnesium. The keto diet restricts many foods that are rich in these electrolytes, such as starchy fruits and vegetables. Adding more salt to your food or consuming sports drinks and supplements can help you maintain adequate electrolyte levels and prevent related symptoms like cramps and nausea.

Consume enough healthy fats

Healthy fats are essential when following the keto diet. Do not reduce your calorie intake too much, and avoid going low-carb and low-fat simultaneously. Increasing your fat consumption will help speed up the transition to burning fat for fuel. Enjoy snacks like avocado, bacon, and egg yolks to get your healthy fats.

Get plenty of rest

Transitioning to the keto diet can be tiring, so make sure to get enough rest. If you're having trouble sleeping, try taking an Epsom salt bath to relax your muscles and improve electrolyte absorption. You can also drink keto-friendly herbal tea with calming herbs like chamomile to promote a deeper sleep.

Engage in light exercise

Although exercise may be the last thing on your mind when feeling unwell, light exercise can help relieve muscle pain and tension. Try restorative yoga to loosen muscles and release endorphins for a boost in mood and motivation.

Remember, everyone's body reacts differently to the keto diet. Consult with your doctor or a nutritionist if you have any concerns or if your keto flu symptoms persist or become severe.

Frequently asked questions