Strategies To Beat Keto Flu Quickly

The keto flu is a collection of flu-like symptoms experienced by some people when they start a ketogenic diet. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can include nausea, fatigue, headaches, and constipation. The good news is that there are several ways to break keto flu. Firstly, staying hydrated is key, as a keto diet can cause rapid water loss, increasing the risk of dehydration. Secondly, it's important to replace lost electrolytes, as sodium, potassium, and magnesium levels can drop when reducing carb intake. Thirdly, getting enough sleep is crucial, as fatigue is a common symptom of keto flu. Finally, it may be beneficial to gradually reduce carb intake over a few days or weeks, rather than all at once, to give your body time to adjust.

Drink more water

Drinking more water is a simple yet effective way to alleviate keto flu symptoms. The keto diet is very low in carbohydrates, and this drastic reduction can be a shock to the body, leading to flu-like symptoms. The transition into ketosis, the metabolic state where your body burns stored fat instead of glucose, can result in increased urine output, leaving you vulnerable to dehydration.

Drinking plenty of water is crucial to prevent dehydration and manage keto flu symptoms. When you start the keto diet, your body sheds water stored with glycogen, a molecule that binds to water. This process can lead to dehydration, especially if you previously consumed sugar-filled drinks. Therefore, it is essential to increase your water intake to compensate for this loss and ensure proper hydration.

In addition to water, you can also include no-calorie flavoured water to enhance the variety of your fluid intake. This will not only help with rehydration but may also contribute to a feeling of fullness, reducing hunger pangs.

Remember, staying adequately hydrated is a critical component of managing keto flu symptoms and maintaining optimal health.

Get enough electrolytes

The keto diet can cause a loss of electrolytes, which may lead to keto flu symptoms such as fatigue, muscle cramps, body weakness, and arrhythmia. Therefore, it is important to ensure you are getting enough electrolytes when transitioning to a keto diet.

Electrolytes are minerals that carry an electric charge. In the human body, these electrolytes include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate.

How to Get Enough Electrolytes on Keto

There are several ways to ensure you are getting enough electrolytes while on a keto diet:

• Eat Whole Foods That Are High in Electrolytes: Natural foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds are abundant in electrolytes.
• Obtain Electrolytes with Keto-Friendly Electrolyte Supplements: Electrolyte drinks or supplements are a convenient way to ensure you are getting enough electrolytes, especially when working out. Stick to sugar-free and keto-friendly options.
• Pay Attention to Your Thirst: Thirst is a sign of mild dehydration, which can lead to fatigue and dizziness. Address thirst immediately by drinking water or an electrolyte drink.
• Slowly Transition to the Keto Diet: Instead of going cold turkey, try slowly reducing your carb intake over a few days or weeks. This may help prevent keto flu symptoms and electrolyte imbalances.
• Talk to Your Doctor if You're Taking Medications: Certain medications can affect your electrolyte levels. If you are taking antibiotics, corticosteroids, or insulin, notify your doctor about your plan to start the keto diet.

The daily recommended intake for each electrolyte is as follows:

• Sodium: 135 to 145 mmol/L
• Potassium: 3.6 to 5.5 mmol/L
• Magnesium: 1.46 to 2.68 mg/dl
• Chloride: 96 to 106 mEq/L
• Calcium: 8.8 to 10.7 mg/dl
• Phosphate: 3.4 to 4.5 mg/dl
• Bicarbonate: 23 to 30 mmol/L

Foods and Drinks High in Electrolytes

• Sodium: Sea salt, coloured salt, broth, bouillon, pickle juice, electrolyte drinks.
• Potassium: Raw spinach, avocado, mushrooms, salmon, steak, pork loin, lite sodium chloride.
• Magnesium: Raw spinach, avocado, magnesium aspartate, magnesium lactate, magnesium threonate, magnesium citrate.

Eat more fat

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include fatigue, muscle soreness, headaches, and cravings, and can last from a few days to several weeks.

One way to alleviate these symptoms is to eat more fat. The ketogenic diet is high in fat, and fat is thought to be satiating, helping to calm keto flu side effects like cravings and hunger. Eating more fat can also support your body in transitioning into ketosis.

• Ensure you are getting enough calories. When starting a keto diet, it is important to eat enough high-fat foods to meet your daily caloric needs. This will help reduce nausea and increase your energy levels.
• Focus on healthy fats. Include plenty of fatty meat, salmon, butter, olive oil, coconut oil, avocados, nuts, and seeds in your diet. These foods will provide your body with the fat it needs while also supplying other important nutrients.
• Consider MCT oil. Supplementing with MCT oil can help you become keto-adapted more quickly. MCT oil is made of medium-chain triglycerides, which go straight to the liver after digestion and can be converted into ketones. This can help alleviate the keto flu by increasing your ketone levels.
• Use fat bombs. Fat bombs are an easy way to add more fat to your diet. They are typically made with high-fat ingredients like butter, coconut oil, and nuts, and can be a convenient snack option.
• Cook with oil. Adding more oil to your meals is a simple way to increase your fat intake. Opt for healthy oils like extra virgin olive oil or avocado oil.
• Be mindful of protein intake. While it is important to eat more fat, you also want to avoid eating too much protein. Insulin levels tend to rise in response to protein digestion, which can lead to sugar being used as fuel instead of ketones.

By incorporating these tips into your ketogenic diet, you can help alleviate the symptoms of keto flu and support your body in transitioning to a state of ketosis.

Avoid strenuous exercise

When starting a ketogenic diet, it is common to experience a set of symptoms known as the "keto flu". This is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle cramps, and stomach discomfort, which are common in the first week of the diet. To alleviate these symptoms, it is recommended to avoid strenuous exercise and instead opt for light activities.

While exercise is important for overall health and weight management, it is advisable to refrain from intense physical activities such as running, intense biking, weightlifting, and strenuous workouts during the initial phase of the keto diet. These types of exercises can exacerbate the symptoms of keto flu and make the transition more challenging.

Instead, focus on light activities such as walking, yoga, or leisurely biking. These activities can help improve your symptoms without putting excessive strain on your body. For example, yoga can aid in reducing muscle cramps and improving overall relaxation. Similarly, walking and light biking can provide the benefits of physical activity while being gentle on your body.

It is also important to listen to your body and adjust the intensity of your workouts accordingly. If you are feeling wiped out or nauseous, reduce the intensity or duration of your workouts. Prioritise rest and give your body time to adjust to the new diet.

In summary, while exercise is beneficial, it is advisable to avoid strenuous activities during the initial phase of the keto diet. Opt for light activities that will help improve your keto flu symptoms without overwhelming your body. Always listen to your body and adjust your exercise routine as needed.

Consider a slower transition

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

The keto flu can be avoided by considering a slower transition. This means reducing your carb intake over a few days or weeks instead of immediately and severely limiting your carb intake. This gives your body more time to adapt to using fat for fuel and can help you avoid the negative symptoms of the keto flu. Here are some tips for a slower transition:

• Start with a moderate approach: If you were previously consuming around 50% carbs, 20% protein, and 30% fat, try starting with 20-30% carbs and 40% fat. Then, gradually adjust your macros every few weeks as your body becomes more fat-adapted.
• Focus on keto-friendly foods: Eat plenty of healthy fats and keto-approved foods to help satisfy your cravings and hunger. Over time, as your body adjusts, you can start focusing on incorporating your calorie goals.
• Stay hydrated: Drink plenty of water and other fluids, such as no-calorie flavoured water. This will help with rehydration and can also help you feel more full and reduce cravings.
• Replace electrolytes: When you reduce your carb intake, your body may also lose electrolytes, which can cause fatigue, muscle cramps, and body weakness. Add more salt to your food or drink sports drinks high in electrolytes to help your body adjust.
• Get enough rest: The keto diet may cause fatigue and insomnia. Prioritize sleep by removing distractions before bedtime and focusing on the quantity and quality of your rest.
• Avoid strenuous exercise: During the transition, avoid intense workouts and strenuous exercises. Instead, opt for lighter activities such as walking, yoga, or leisurely biking.

Frequently asked questions