Keto Nausea Remedies: Feel Better, Stay In Ketosis

Nausea is one of the symptoms of the keto flu, a collection of symptoms experienced by some people 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 caused by the body adapting to a new diet consisting of very few carbohydrates. To help with nausea and other symptoms of keto flu, it is recommended to increase your salt and water intake, eat more fat, transition to the diet more slowly, and reduce physical activity.

Drink more water

Drinking more water is one of the most important things you can do to help alleviate nausea and other symptoms of the keto flu. The keto diet can cause dehydration, which can lead to nausea, fatigue, muscle cramps, and other unpleasant side effects.

When you start a keto diet, it is crucial to increase your water intake to prevent dehydration. This is especially important if you previously consumed a lot of sugary drinks, as these can be a significant source of hydration. Aim for a minimum of 2.5 litres of fluid per day during the first week of keto. In addition to water, coffee and tea also contribute to your fluid intake, but be mindful of your caffeine intake as excessive amounts can lead to increased water and sodium loss.

Drinking more water can also help with constipation, another common symptom of the keto flu. By staying hydrated and increasing your sodium and potassium intake, you can improve your digestive health.

To quickly alleviate nausea and other keto flu symptoms, try drinking a glass of water with half a teaspoon of salt stirred into it. This simple remedy can provide relief within 15 to 30 minutes and can be repeated as needed. Alternatively, opt for consommé, bouillon, bone broth, or stock, and stir in a spoonful of salted butter for added sodium.

It is important to note that increasing your water intake may not be enough to fully alleviate keto flu symptoms. Other strategies, such as consuming more electrolytes, increasing your fat intake, and gradually transitioning to a keto diet, may also be necessary. However, staying hydrated is a crucial first step in managing the side effects of this diet.

Get enough sleep

Sleep issues are a common symptom of the keto flu, which is a set of symptoms that some people experience when they start a ketogenic diet. The keto flu can cause insomnia, which is characterised by difficulty falling asleep and fragmented sleep.

If you are experiencing insomnia while on a keto diet, there are several things you can try to get enough sleep:

• Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. Avoid consuming caffeinated beverages, especially later in the day and close to bedtime.
• Cut out ambient light: Create a dark and relaxing sleep environment by turning off electronic devices and lights in the bedroom.
• Take a bath: Adding Epsom salt or lavender essential oil to your bath can help you unwind and relax before bed, promoting better sleep.
• Maintain a consistent sleep schedule: Try to wake up and go to bed at the same time every day. This can help normalise your sleep patterns and improve sleep quality over time.
• Practice relaxation techniques: Incorporate calming and enjoyable activities into your bedtime routine, such as reading, listening to music, stretching, or taking a shower. These activities can help lower your heart rate, reduce tension, and calm your mind, making it easier to fall asleep.
• Ensure proper sleep hygiene: Establish a consistent bedtime routine and maintain a quiet, dark, and relaxing bedroom environment. Remove electronic devices from your bedroom, and avoid consuming caffeine and alcohol close to bedtime.
• Stay adequately hydrated: Dehydration can lead to sleep issues and shorter overall sleep times. Drink plenty of water throughout the day, especially if you are very active.

Eat more keto-friendly foods

Nausea is one of the most common symptoms of the "keto flu", a collection of symptoms experienced by some people when they start a ketogenic diet. This is due to the body adapting to a new diet consisting of very few carbohydrates.

• Eat more fat: Eating more fat is crucial when starting a ketogenic diet. Decades of misinformation about fat being unhealthy have led to "fat phobia", but it is essential to increase your fat intake when reducing carbohydrates. This will ensure you feel satisfied after meals, can go for several hours without eating, and have ample energy.
• Focus on keto-friendly foods: Eat more keto-approved foods to satisfy your hunger and cravings. Over time, as your body adjusts, you can begin to focus more on incorporating your calorie goals.
• Eat more often: Eating more frequently can help, especially if you are switching from a diet rich in simple carbs, trans fats, and saturated fat.
• Eat plenty of colourful vegetables: Vegetables are an important part of a keto diet, providing essential nutrients and helping you feel full.
• Don't restrict your food intake: It is not advisable to focus on calories when adapting to a ketogenic diet. Letting yourself get hungry or stressing about the amount of food you're eating might make keto flu symptoms worse. Once you are steadily in ketosis, your appetite will likely decrease, and you will naturally eat less.
• Consider a slower transition: If increasing your fat intake doesn't help, you may need to endure the keto diet for a few more days until the symptoms pass. However, you can also slow down the transition by consuming slightly more carbs, such as following a moderate low-carb diet with 20 to 50 grams of carbs per day.
• Drink bouillon or bone broth: These are tasty alternatives to drinking water and can help alleviate keto flu symptoms.

Add more salt to your food

Nausea is one of the most common symptoms of the "keto flu", which is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The keto flu is not contagious or dangerous, but it can be very unpleasant. The good news is that there are ways to manage and prevent it.

One way to help alleviate nausea when on a keto diet is to add more salt to your food. This is because a ketogenic diet can lead to a loss of electrolytes, including sodium, which can cause nausea and other symptoms such as fatigue, muscle cramps, and body weakness. By adding more salt to your food, you can help replace the lost sodium and potentially reduce these symptoms.

It is important to note that increasing your salt intake should be done cautiously and temporarily, as a low-sodium diet is generally recommended for maintaining good health. Additionally, those with certain health conditions, such as high blood pressure or congestive heart failure, should be especially careful and consult their doctor before increasing their salt intake.

In addition to salt, you can also increase your intake of other electrolytes like magnesium and potassium, which can also be lost during the keto diet. These can be obtained from various nuts, seeds, and non-starchy vegetables.

Drinking plenty of water is also crucial when increasing your salt intake, as it helps with rehydration and can further alleviate nausea.

Drink sugar-free sports drinks

Sugar-free sports drinks are an easy way to rehydrate and replenish lost electrolytes without any added carbs or calories. They are an excellent way to combat nausea, a common symptom of the keto flu.

When you start a ketogenic diet, your body transitions from burning sugar to burning fat for energy. This shift can cause a range of flu-like symptoms, including nausea, as your body adjusts to using this new fuel source. Sugar-free sports drinks can help to alleviate these symptoms by providing your body with the fluids and electrolytes it needs.

It is important to note that while sugar-free sports drinks can be a helpful tool when starting a ketogenic diet, they should not be your only source of hydration. Be sure to drink plenty of water as well, and consider other strategies such as increasing your salt intake, getting enough sleep, and slowly transitioning to the diet to further reduce nausea and other keto flu symptoms.

In addition to sugar-free sports drinks, there are also other ways to increase your electrolyte intake. You can add more salt to your food, drink bone broth or bouillon, or eat more non-starchy vegetables, which are a good source of potassium. However, if you are considering increasing your salt intake, be sure to consult your doctor first, especially if you have high blood pressure or congestive heart failure.

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