Keto Flu And Kids: Strategies For Parents

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is essentially a withdrawal from sugar and carbohydrates, as the body is forced to go through major changes and adapt to a new fuel source. Symptoms can include nausea, constipation, headaches, fatigue, and sugar cravings, and they can range from mild to severe. While the keto flu can be unpleasant, there are ways to reduce its symptoms. Staying hydrated, drinking electrolytes, getting enough rest, and eating enough fat and calories can help alleviate the discomfort. Additionally, transitioning to the diet gradually, rather than all at once, can make the process easier. It's important to note that the ketogenic diet may not be suitable for everyone, including children, and it's always recommended to consult with a healthcare professional before starting any new diet.

Ensure kids are drinking enough water to prevent dehydration

Water is one of the most important components of a child's diet. It is essential for regular bowel movements and helps prevent conditions such as urinary tract infections and kidney stones. Water also helps regulate body temperature. When children don't drink enough water, they risk becoming dehydrated, which can be a major cause of illness and even death in infants and young children.

To ensure your child is drinking enough water, it is recommended that you provide them with a portable, reusable water bottle. Encourage them to take it with them to places like the park, school, and other activities. You can also make drinking water fun by offering it in fun cups or with silly straws. Additionally, you can mark lines on the water bottle to show how much they should drink by a certain time and set up a reward system when they hit certain marks. Another way to make drinking water more enjoyable for children is to infuse it with fresh fruit, vegetables, or herbs to add flavor.

It is important to note that the amount of water a child should drink varies depending on their age, activity level, and weather conditions. As a general rule, children should drink the number of 8-ounce cups of water equal to their age, with a minimum of 64 ounces of water for children over the age of 8. For example, a 4-year-old child should drink 4 cups of water per day, while a 12-year-old child should drink 8 cups or more.

It is also crucial to be mindful of the signs of dehydration in children. These signs include infrequent urination or dark-colored urine, sleepiness and irritability, and feeling excessively hot or cold. If you suspect your child is dehydrated, provide them with water immediately and seek medical advice if symptoms do not improve within an hour.

Focus on foods with high levels of B vitamins

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include nausea, constipation, headaches, fatigue, and sugar cravings. This is because the body is adapting to a new diet consisting of very few carbohydrates.

To help alleviate these symptoms, it is important to focus on consuming foods with high levels of B vitamins. B vitamins are water-soluble vitamins that play a crucial role in various bodily functions. They help enzymes break down food and drinks, release energy from proteins, carbohydrates, and fats, and support biochemical reactions in the immune system.

• Meat: Beef, pork, lamb, and chicken are good sources of B vitamins, especially vitamin B12.
• Fish: Salmon, trout, and tuna are rich in B vitamins, including B3, B6, and B12.
• Poultry: Chicken and turkey are excellent sources of B3 and B6.
• Eggs: A large egg contains 35% of the daily value (DV) of biotin (B7) and smaller amounts of other B vitamins.
• Dairy: Milk and other dairy products are good sources of riboflavin (B2) and B12.
• Legumes: Beans, lentils, chickpeas, and edamame are high in folate (B9) and also provide smaller amounts of other B vitamins.
• Seeds: Sunflower seeds are a great plant source of pantothenic acid (B5) and also contain niacin, folate, and B6.
• Nutritional yeast: This is often fortified with B vitamins, especially B12, making it a popular choice for vegetarians and vegans.

By incorporating these foods into your diet, you can help ensure adequate B vitamin intake, which is essential for maintaining energy levels and supporting overall health.

Make sure kids are getting enough sleep

Sleep is your body's time to rest, repair, and rejuvenate. Getting enough sleep supports your body's natural recovery and adaptation during the transition to ketosis. Quality rest of seven to eight hours per night for adults can help reduce fatigue, irritability, and brain fog commonly associated with keto flu.

• Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. If your child consumes caffeinated beverages, ensure they only do so in the morning so their 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 child's bath is a relaxing way to wind them down and get them ready for sleep.
• Maintain a consistent sleep schedule: Encourage your child to wake up at the same time every day and avoid oversleeping. This can help normalize their sleep patterns and improve sleep quality over time.
• Create a relaxing bedtime routine: Establish a calming bedtime routine to help your child unwind and prepare for sleep. This can include reading a book, listening to soothing music, or practising relaxation techniques such as deep breathing or meditation.
• Make the bedroom sleep-friendly: Ensure your child's bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment.
• Limit screen time before bed: Blue light from electronic devices can interfere with sleep. Encourage your child to avoid screens at least an hour before bedtime.
• Encourage physical activity during the day: Ensure your child gets enough physical activity during the day to promote tiredness in the evening. However, avoid strenuous exercise close to bedtime, as it may make it harder for them to fall asleep.
• Establish a consistent bedtime: A regular bedtime helps regulate your child's internal clock and makes it easier for them to fall asleep at night.
• Address any sleep concerns promptly: If your child is struggling with sleep, don't hesitate to seek professional advice. A healthcare provider or a sleep specialist can offer guidance and strategies to improve your child's sleep habits.

Add some carbs back into their diet

If your child is experiencing keto flu, you may want to consider adding some carbs back into their diet. This is a more scaled approach to keto dieting, which gives your child's body more time to adapt to using more fat for fuel.

Depending on what your child's diet looked like before going keto, dropping their carb intake to less than 5% of their calories can be a drastic change. If the new lifestyle is feeling like a shock to their system, you can slow down and take your time by cutting back on carbohydrates gradually.

Start with a more moderate approach. For example, if your child's previous diet consisted of around 50% carbs, 20% protein, and 30% fat, try starting with a ratio of 20-30% carbs and 40% fat. Then, keep adjusting every couple of weeks as their body becomes more fat-adapted and metabolically efficient.

Remember, it's important to work with a registered dietitian to ensure your child is following the keto diet protocols in a safe manner.

Get kids to try light exercise, like yoga

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is very low in carbohydrates. Symptoms can include fatigue, muscle cramps, nausea, headaches, and constipation. While the keto flu can make people feel miserable, there are ways to reduce its flu-like symptoms.

Light exercise, such as yoga, can be beneficial for kids experiencing the keto flu. Yoga can help loosen muscles and release endorphins to boost mood and motivation. It is important to prioritize rest and allow the body to adjust to the new diet, so light yoga or stretching can be a great way to gently move the body without overexerting.

• Start with simple poses: Begin with basic yoga poses that are easy for kids to follow. Some examples include mountain pose, tree pose, downward-facing dog, and child's pose. You can find many kid-friendly yoga routines online or in apps.
• Make it fun: Incorporate games or stories into the yoga session. For example, you could have them pretend to be their favorite animals or create a yoga adventure story where they act out different poses.
• Connect it to their interests: If your child is interested in a particular sport, you can tailor the yoga session to include poses that stretch and strengthen muscles used in that sport. For instance, if they enjoy dancing, include balancing poses that challenge their sense of equilibrium.
• Practice together: Join in on the yoga session with your kids. They will enjoy mimicking your movements, and it can be a great way to bond and spend quality time together.
• Offer positive reinforcement: Encourage your kids throughout the practice by praising their efforts and highlighting the benefits they may be experiencing, such as improved flexibility or a calmer mind.

Remember, it is important to listen to your child's body and not push them too hard, especially if they are feeling unwell. Always ensure they are staying properly hydrated and getting the necessary electrolytes, as well as an adequate amount of healthy fats and calories.

Frequently asked questions