Strategies To Mitigate Keto Flu Symptoms

The keto flu is a set of symptoms that can occur when someone starts a ketogenic diet. This happens when the body is forced to burn ketones for energy instead of glucose. Symptoms can include fatigue, muscle soreness, nausea, dizziness, sugar cravings, and more. To lessen the keto flu, it is recommended to stay hydrated, replace lost electrolytes, get enough rest, and ensure you are consuming enough fat and carbohydrates.

Drink more water

Drinking more water is one of the most important things you can do to lessen keto flu symptoms. Here are some tips to help you stay hydrated during this challenging transition:

Understand the Importance of Hydration

The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. This is because the body stores extra sugar in a molecule called glycogen, which binds to water. When you drastically reduce your carbohydrate intake, your glycogen levels drop, and your body excretes water. Therefore, it is crucial to drink plenty of water to prevent dehydration and its associated symptoms.

Set Reminders and Calculate Your Needs

To ensure you're drinking enough water, set reminders on your phone, or always keep a full glass of water within reach. You can calculate your minimum daily water intake by dividing your current body weight by two. This will give you the minimum number of ounces of water you should drink each day. If you're very active, aim to drink even more than this minimum amount.

Include Other Fluids

In addition to water, you can also drink other fluids such as no-calorie flavoured water and sugar-free sports drinks. These can help with rehydration and replenishing electrolytes. However, be cautious not to dilute the concentration of electrolytes in your body by drinking too much water without also replenishing electrolytes.

Address Both Hydration and Electrolytes

While staying hydrated is crucial, it's equally important to address electrolyte imbalances. When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and electrolytes, including sodium, potassium, and magnesium. Therefore, drink plenty of water and replenish electrolytes simultaneously to effectively combat keto flu symptoms.

Avoid Dehydration Triggers

Be mindful of factors that can contribute to dehydration, such as consuming too much caffeine or alcohol. These substances can act as diuretics, increasing urine output and leading to further fluid loss. Instead, focus on drinking plenty of water and electrolyte-rich fluids to support your body during the transition into ketosis.

Get more electrolytes

As mentioned, keto flu is caused by your body adjusting to the new metabolic state of ketosis and reduced carb intake. One of the primary causes of keto flu is an electrolyte imbalance. Electrolytes are electronically charged minerals that are necessary for critical body functions. They regulate the amount of water in your body, maintain pH levels, help move nutrients into cells, move waste out of cells, and ensure your nerves, muscles and brain work properly.

When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium. To maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium and magnesium. Without enough of these electrolytes, you will experience keto flu symptoms.

To avoid this, you can increase your electrolyte intake. Here are some ways to do that:

• Sodium: Add salt to your food. The recommended daily intake of sodium is 4000-7000 mg. You can also eat dill pickles, clams, cheese, or dry-roasted sunflower seeds, which are all high in sodium.
• Potassium: Eat non-starchy vegetables like beet greens, avocado, potatoes, mushrooms, and spinach. You can also get potassium from salmon, white beans, bananas, and milk.
• Magnesium: Eat spinach, pumpkin seeds, lima beans, tuna, brown rice, or almonds. You can also take a magnesium supplement, but be careful not to take more than the recommended daily amount.

You can also drink sports drinks or electrolyte-infused waters to replenish electrolytes, but be aware that these often contain a lot of sugar and dye. A better option might be to make your own electrolyte drink using ingredients like coconut water, citrus juices, salt, raw honey, and ginger.

Eat more fat

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This is because the body is adapting to a new diet that consists of very few carbohydrates. Symptoms can include fatigue, muscle cramps, and nausea.

• Eat Enough Calories: Eating enough calories is crucial when following a ketogenic diet. This is because low calories can lead to keto flu symptoms. Try to include more healthy fats in your diet, such as avocados, bacon, and egg yolks.
• Avoid Low-Carb and Low-Fat: Do not make your diet both low-carb and low-fat, as this will put your body into starvation mode. Make sure to include enough healthy fats in your meals to support your transition into ketosis.
• Calculate Your Fat Needs: Use an online calculator or keto-friendly app to determine how many grams of fat you need per day while on a keto diet. Typically, fat will account for 60% to 70% of your total calories.
• Choose Healthy Fats: Opt for healthy fats such as olive oil, avocado oil, nuts, and seeds. These will support your transition into ketosis and help reduce cravings and hunger.
• Increase Fat Gradually: If you are new to the keto diet, gradually increase your fat intake while reducing your carb intake. This will give your body time to adjust to using fat as its primary fuel source.

Remember to listen to your body and adjust your diet as needed. It is always a good idea to consult with a healthcare professional before making any significant dietary changes.

Gradually transition to keto

Transitioning to the keto diet can be challenging, but with the right strategies, you can make it a smooth process. Here are some tips to help you gradually transition to a keto diet and lessen the keto flu symptoms:

Simplify Your Transition with Clear Rules and a Keto-Friendly Food List:

Know what foods you should and shouldn't eat based on their carb content and your daily carb limits. Avoid high-carb foods like grains, sugar, fruit, and tubers. Instead, opt for keto-friendly foods such as meat, eggs, low-carb vegetables, high-fat dairy, nuts, seeds, avocado, and berries.

Calculate Your Net Carbs:

Learn how to calculate net carbs by subtracting the grams of dietary fiber from the total grams of carbohydrates listed on food labels. This will help you stay within your daily carb limits and ensure you're getting adequate nutrition.

Make Your Food Environment Keto-Friendly:

Remove high-carbohydrate foods from your kitchen and restock with low-carb alternatives. This includes keto-friendly snacks like kale chips, macadamia nuts, high-fat cheese, and pepperoni. Plan your meals ahead of time using keto recipes and meal plans.

Stick to Keto When You're On-The-Go:

When eating out, opt for keto-friendly options like eggs, omelets, breakfast meats, meat with low-carb vegetables or salad, and quality meat with a side of low-carb vegetables. For snacks on the go, try natural peanut butter with celery sticks, walnuts, almonds, macadamia nuts, or string cheese.

Be Mindful of How Much You're Eating:

While calorie intake is crucial in weight loss, it's essential to ensure you're getting adequate nutrition. Use a keto calculator to determine your daily calorie requirements and track your calories to ensure you're meeting your goals.

Prepare for the Keto Flu:

The keto flu refers to flu-like symptoms that can occur when you transition to a keto diet. These symptoms include fatigue, weakness, lightheadedness, brain fog, headaches, irritability, muscle cramps, and nausea. To lessen the keto flu, stay hydrated, increase your electrolyte intake, get plenty of rest, and engage in light exercise like yoga or walking.

Get plenty of rest

Sleep is an important part of staying healthy, and it becomes even more crucial when you're experiencing keto flu. Lack of sleep can increase cortisol levels, which can amplify keto flu symptoms like fatigue and irritability.

• Reduce caffeine intake: Caffeine is a stimulant that can negatively impact your sleep. Limit your caffeine intake to the morning so that it doesn't affect your sleep later in the day.
• Cut out ambient light: Create a dark environment in your bedroom by turning off electronic devices such as cell phones, computers, and televisions. This can help promote a restful sleep environment.
• Take a bath: Adding Epsom salt or lavender essential oil to your bath can be a relaxing way to wind down and prepare your body and mind for sleep.
• Get up early: Try to wake up at the same time every day and avoid oversleeping. Maintaining a consistent sleep schedule can help normalize your sleep patterns and improve your overall sleep quality over time.
• Remove distractions: Ensure your bedroom is free from distractions that can interfere with your sleep. This includes turning off electronic devices and reducing noise and light to create a calm and peaceful environment.
• Drink herbal tea: Opt for keto-friendly herbal teas with calming herbs like chamomile, which can help promote relaxation and improve your sleep quality.

By prioritising sleep and following these tips, you can give your body the rest it needs to recover and adapt during the transition to ketosis.

Frequently asked questions