Keto Flu: Natural Remedies For Quick Relief

The keto flu is a set of symptoms that some people experience when they start a ketogenic diet. The symptoms, which can be similar to the flu, are caused by the body adapting to a new diet with very few carbohydrates. The keto diet can cause flu-like symptoms in response to carb withdrawal. The sudden switch from using carbs and glucose as fuel to using fat as fuel can be confusing for the body. The keto flu can last from a few days to several weeks, and in extreme cases, even up to a month. However, there are ways to reduce the symptoms and help the body get through the transition period more easily.

Drink lots of water

The keto diet is a very low-carb, high-fat, and low-to-moderate protein diet. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose. However, the keto flu is a common group of symptoms reported by people starting the keto diet, which can include headaches, nausea, and constipation. To heal keto flu, it is important to drink lots of water.

When you start a keto diet, it is crucial to increase your water intake to prevent dehydration. Your body stores extra sugar in a molecule called glycogen, which is kept in your cells along with water. When you enter ketosis, your body releases this stored water, potentially leading to dehydration. Therefore, drinking plenty of water is essential to replenish these lost fluids.

Drinking more water can also help reduce specific symptoms of keto flu. For example, dehydration can contribute to feelings of fatigue, so staying hydrated can help combat this symptom. Additionally, the keto diet can deplete your water stores, putting you at risk for dehydration and electrolyte imbalances. By drinking enough water, you can minimise these imbalances and their associated symptoms.

It is recommended to keep a full glass of water within reach or set reminders on your phone to ensure you are drinking enough water throughout the day. The general guideline for daily water intake is to take your current body weight and divide it by two, giving you the minimum number of ounces of water to drink each day. If you are very active, aim to drink slightly more than this minimum amount.

In summary, drinking lots of water is an important part of healing keto flu. It helps to prevent dehydration, which can occur when entering ketosis, and it also aids in minimising electrolyte imbalances and their associated symptoms. By staying properly hydrated, you can help alleviate some of the unpleasant side effects of the keto flu.

Get enough electrolytes

The keto flu is a group of symptoms reported by people starting a ketogenic diet. It is caused by the body's reaction to withdrawing from carbohydrates. The symptoms can include fatigue, muscle cramps, and body weakness, which may be caused by low levels of electrolytes.

Electrolytes are electrically-charged minerals that are vital for good health. They are found in bodily fluids such as blood, lymph, urine, sweat, and others. They are responsible for regulating everything from hydration to the nervous system and muscle function.

• Increase your salt intake: Adding more salt to your food can help your body adjust to ketosis more smoothly. Salt is a vital electrolyte, and while the body doesn't need a lot, it is important to ensure you are getting enough.
• Drink sports drinks: Sports drinks are high in electrolytes and can help replenish what is lost during the keto diet. However, be mindful that they also tend to be high in sugar, so consider opting for low-sugar options or drinking them in moderation.
• Eat electrolyte-rich foods: A balanced diet that includes a variety of electrolytes-rich foods can help ensure you are getting enough. Here are some foods rich in specific electrolytes:
• Potassium: Bananas, beet greens, salmon, white beans, avocado, potatoes, milk, and mushrooms.
• Sodium: Dill pickles, clams, cheese, dry-roasted sunflower seeds, and of course, table salt.
• Magnesium: Spinach, pumpkin seeds, lima beans, tuna, brown rice, and almonds.
• Calcium: Milk, cheese, spinach, tofu, yogurt, okra, and trout.
• Take electrolyte supplements: If you are struggling to get enough electrolytes through diet alone, consider taking a supplement. Electrolyte powders can be added to water, providing an easy way to increase your intake. However, be cautious as these powders can vary in composition and may contain high amounts of sugar or additives.

It is important to note that while increasing your electrolyte intake can help alleviate keto flu symptoms, it is also crucial to stay properly hydrated by drinking enough water. Dehydration and electrolyte imbalances often go hand-in-hand, so addressing both is key to supporting your body during the transition into ketosis.

Gradually transition to keto

The keto flu is a group of symptoms reported by people starting a ketogenic diet, which is very low in carbs but high in fat and protein. Symptoms can include achiness, headaches, nausea, and constipation, and are likely due to the sudden change in diet.

To avoid keto flu, it is recommended that you gradually transition to the keto diet. This can be done by slowly cutting back on carbs while increasing the amount of fat and protein in your diet. This approach can help you to ease into the diet and make the transition smoother. Here are some tips for a gradual transition to keto:

• Know your keto foods: Learn the difference between keto-friendly foods and high-carb ketosis disruptors. Meat, eggs, low-carb vegetables, high-fat dairy, nuts, seeds, avocado, and berries are all keto-friendly. Grains, sugar, fruit, and tubers are high in carbs and should be avoided.
• Calculate your net carbs: Restricting your net carb consumption is key to staying in ketosis. Learn how to calculate net carbs by subtracting the number of grams of dietary fiber from the total number of grams of carbohydrates.
• Make your food environment keto-friendly: Clean out your kitchen of any high-carb foods and restock with low-carb alternatives. Put low-carb snacks in a hard-to-reach place and don't keep your favourite foods in easy-to-see places.
• Stick to keto on-the-go: When eating out, opt for eggs, omelettes, breakfast meats, meat, low-carb vegetables, and salad. Peanut butter on celery sticks, nuts, string cheese, and kale chips are all good keto-friendly snacks for when you're on the go.
• Be mindful of how much you're eating: Calorie intake is important, even when in ketosis. If you hit a weight-loss plateau, try plugging your information into a keto calculator and tracking your calories.
• Prepare for the keto flu: Even with a gradual transition, you may still experience some keto flu symptoms. These are usually the result of mild dehydration and can be remedied by drinking plenty of water and meeting your needs for sodium, potassium, and magnesium.

Avoid heavy exercise

Starting a ketogenic diet can cause a group of symptoms known as the "keto flu" or "carb flu". This is due to the body adapting and entering ketosis, burning fat instead of glucose for energy. Symptoms of keto flu include nausea, dizziness, muscle soreness, and fatigue. While the body adjusts to the new diet, it is important to rest and avoid heavy exercise. Here are some tips to help you navigate this aspect of healing from keto flu:

• Avoid heavy exercise for the first week: During the initial days of starting a keto diet, it is recommended to avoid strenuous exercise. This allows your body to adjust to the new diet and fuel sources. Activities like intense biking, running, weightlifting, and strenuous workouts are not advised during this period.
• Focus on rest and lighter exercises: Prioritize getting enough rest and sleep while your body adjusts to the ketogenic diet. Instead of heavy exercise, opt for lighter forms of physical activity such as yoga, stretching, walking, or leisurely biking. These activities can help improve symptoms like muscle pain and tension without exerting too much energy.
• Listen to your body: Everyone's experience with keto flu is unique, and the severity of symptoms can vary. Pay attention to how your body is responding and adjust your activity level accordingly. If you feel up to it, you can gradually increase your physical activity, but it's important to start slowly and not push yourself too hard, especially if you're still experiencing symptoms.
• Consider a gradual transition: If you find the keto flu challenging, consider easing into the ketogenic diet instead of making a sudden change. Start with a typical low-carb diet for a week, giving your body time to adapt before fully transitioning into keto. This gradual approach may help reduce the intensity of keto flu symptoms.
• Stay hydrated and replace electrolytes: The keto diet can lead to dehydration and electrolyte imbalances. Drinking plenty of water and replenishing electrolytes (such as salts, potassium, and magnesium) can help alleviate symptoms like fatigue, muscle cramps, and headaches. Sports drinks or supplements can also aid in restoring electrolyte levels.

Remember, the keto flu is usually temporary, and by following these steps, you can help your body adjust to the new diet while minimizing discomfort. If symptoms persist or become concerning, it's always a good idea to consult with a healthcare professional.

Consume enough calories

Consuming enough calories is essential when following a ketogenic diet. This is because the diet is very low in carbohydrates, which are the body's main source of energy, and so the body has to burn fat for fuel instead. This transition can be challenging, and ensuring adequate calorie intake can help to reduce symptoms of keto flu.

The ketogenic diet typically consists of 70% to 80% fat, 10% to 20% protein, and only 5% to 10% carbohydrates. This means that fat becomes the primary fuel source, and it is important to ensure you are consuming enough of it. Healthy keto-friendly fats include coconut oil, olive oil, MCT oil, grass-fed butter, ghee, and fatty cuts of meat. It is recommended that about 80% of your daily calories come from these sources of fat.

However, it is important not to consume too much protein, as this can stop the process of ketosis. The amino acids in protein can be converted into glucose, and so the ketogenic diet is not a high-protein diet. Instead, aim for about 15% of your daily calories from protein sources.

While the ketogenic diet is typically associated with weight loss, it is important not to fall into a calorie deficit. This can lead to cravings, moodiness, fatigue, and poor concentration. Make sure you are consuming enough calories overall and that you are getting enough fat in particular. If you are feeling hungry and weak, increase your fat intake.

To ensure you are consuming enough calories and maintaining the correct ratio of fat to protein to carbohydrates, it may be helpful to keep a food journal. This will allow you to tally up your macronutrient ratio and make adjustments as needed. Remember that you may need to consume significantly more fat than you are used to.

In addition to consuming enough calories, it is also crucial to stay hydrated and replace lost electrolytes when following a ketogenic diet. This will help to reduce symptoms of keto flu and ensure a smooth transition into ketosis.

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