Strategies To Reduce Keto Flu Symptoms

The keto flu is a collection of flu-like symptoms that can occur when transitioning to a ketogenic diet. This is your body's natural response to carbohydrate restriction, as it adjusts to burning fat for energy instead of glucose. Symptoms include fatigue, brain fog, headaches, dizziness, and more.

To minimise keto flu, it is recommended to:

- Drink plenty of water to stay hydrated.

- Increase your intake of electrolytes like sodium, potassium, and magnesium, which can be flushed out of your system when reducing carb intake.

- Gradually eliminate carbs instead of all at once, giving your body time to adjust.

- Get plenty of rest.

- Consume bone broth, which provides water and electrolytes.

- Eat more fat, especially Medium-Chain Triglycerides (MCTs), which can speed up your body's adaptation to burning fat.

- Do low-intensity exercise, such as walking or yoga, to help increase fat burning.

Drink more water

Water is key to beating keto flu. When you restrict carbohydrates, your body must learn how to burn its backup energy sources, and in order to do so, changes happen from the cellular to the hormonal level. One of these changes is a water and sodium flush. Insulin levels drop, signalling your kidneys to release sodium from the body. This causes a loss of up to about 10 pounds of water weight as water shuttles sodium out of your body.

To avoid dehydration, it's important to drink plenty of fluids. Aim for 16 cups of water per day (a gallon) but listen to your body's signals and don't overdo it. Keep a bottle of water with you at all times to encourage drinking frequently.

It's also important to replenish electrolytes as you drink water, to avoid diluting their concentration in your body. Sodium, potassium, and magnesium are key. You can get these from supplements, or from food. Avocados, leafy greens, salmon, nuts, and mushrooms are all good sources of these electrolytes.

Drinking bone broth is another way to get more water and electrolytes into your body. Bone broth adds a serving of water to your diet and a dose of electrolytes – sodium and potassium.

Increase your electrolytes intake

The keto flu is caused by your body's response to a reduction in carbohydrates. As your body adjusts to this new metabolic state, it will experience a range of symptoms, including fatigue, brain fog, and muscle cramps. One of the primary causes of the keto flu is an electrolyte imbalance. Electrolytes are essential minerals that help regulate water levels in your body, nerve and muscle function, and pH levels.

• Sodium: Sodium is the most common electrolyte lost during the keto flu. Aim for 4000-7000 mg per day, which is approximately 2-3 teaspoons of salt. Add salt to your meals and water, or try bone broth, which is high in sodium.
• Magnesium: Magnesium is crucial for muscle function and can help with insomnia and cravings. Aim for 300-600 mg per day. Include magnesium-rich foods such as seaweed, seeds (hemp, flax, pumpkin, chia), nuts (almonds, Brazil nuts), avocados, and leafy greens. If needed, consider a magnesium supplement like magnesium citrate or magnesium bisglycinate.
• Potassium: Potassium is important for muscle function and heart health. Aim for 3000-4700 mg per day. Avocados, leafy greens (spinach), broccoli, mushrooms, zucchini, and pumpkin seeds are good sources. Be careful not to overdose on potassium supplements as it can have serious side effects.
• Calcium: Calcium is important for bone health, blood clotting, and muscle contractions. Include calcium-rich foods like broccoli, leafy greens, chia seeds, sardines, and salmon in your diet.

You can also take an electrolyte supplement to ensure you're getting adequate amounts of these minerals. Additionally, drinking plenty of water will help prevent dehydration, a common issue during the keto flu.

Eat more fat

The keto flu is a natural response to carbohydrate restriction. It is not an actual flu and is not contagious. However, it is called the keto flu because some of the symptoms are similar to the flu. These symptoms include fatigue, dizziness, headaches, muscle pain, and brain fog.

To minimize keto flu, it is important to eat more fat. Here are some tips to do so:

• Eat More Calories: Ensure you are eating enough calories by consuming plenty of high-fat foods. This will help you feel satisfied and aid in your body's transition to burning fat for fuel.
• Increase Fat Consumption: During the keto transition, increase your consumption of healthy fats such as fatty meat, salmon, butter, olive oil, coconut oil, avocados, nuts, and seeds. These provide your body with the necessary resources to burn fat efficiently.
• Supplement with MCT Oil: MCT oil, or medium-chain triglycerides, goes straight to the liver after digestion and can be quickly converted into ketones for energy. This can help speed up your body's adaptation to burning fat.
• 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 coconut oil, butter, or cream cheese and can be a convenient snack option.
• Cook with Healthy Oils: When preparing meals, use healthy oils like olive oil, avocado oil, or grass-fed butter to increase your fat intake.
• Eat Fatty Fish: Include fatty fish like salmon or mackerel in your diet. They are rich in omega-3 fatty acids and provide a good source of healthy fats.

By following these tips and increasing your fat intake, you can help minimize the effects of keto flu and support your body's transition to a ketogenic diet.

Get more sleep

Sleep is important no matter what you're eating, but if you're already fatigued and struggling with keto flu, it becomes even more so. Lack of sleep can increase cortisol levels (a stress hormone), which can amplify some of the same keto flu symptoms you're trying to avoid.

To help reduce your cortisol levels and improve your sense of well-being, it is helpful to implement a daily meditation practice. For 15 minutes every day, simply sit in silence and take long, slow, and deep breaths. If you have a thought or urge to do something, shift your focus back to your breath. That's meditation in its simplest form.

The goal of meditation is not to be thoughtless, but to bring your attention back to your breath whenever you have a thought. This is how you train your mind to be less reactive, so that life is less stressful.

If this description of meditation was not enough for you, then you can use one of the many meditation apps to help you develop the habit of meditation.

Another way to reduce stress levels is by getting enough sleep. Quality sleep is especially important for ketogenic dieters. Without it, cortisol levels will increase, making the keto flu worse and keto-adaptation more difficult.

Aim to get at least 7-9 hours of sleep every night, and if you are energetically drained in the middle of the day, then take a quick 30-minute nap or meditate. It is also important to avoid consuming any form of caffeine in the afternoon as it will make it more difficult to fall asleep at a reasonable time.

To help you get to sleep at night, turn off all lights (including your phone) at least 30 minutes before you go to bed. Use that 30 minutes to relax and meditate. This will help you shift your mind from work mode to sleep mode.

You can also try taking one of the magnesium supplements we suggested above to help you improve sleep quality. In fact, magnesium supplementation has been shown to increase sleep time, sleep efficiency, and melatonin levels in older adults with insomnia (i.e., those who struggle with falling asleep the most).

Take supplements

Taking supplements is a great way to minimise keto flu symptoms. Here are some of the most important supplements to consider:

Electrolytes

When you restrict carbohydrates, your body produces less insulin, which signals your kidneys to release sodium, along with water. This can lead to dehydration and a loss of electrolytes, resulting in symptoms like dizziness, nausea, and muscle cramping. To combat this, ensure you're taking in enough electrolytes, particularly sodium, potassium, and magnesium. You can increase your sodium intake by adding more salt to your food or drinking bone broth. For potassium, eat leafy greens, avocados, and salmon. Magnesium-rich foods include spinach, chicken, beef, and avocados. You can also take electrolyte supplements, especially if you're struggling to get enough from your diet.

Magnesium

Magnesium is an important mineral that can help with keto flu symptoms like muscle cramps, dizziness, and fatigue. It also aids in improving sleep quality and increasing insulin sensitivity. If you're not getting enough magnesium from your diet, consider taking a magnesium supplement. Recommended forms include magnesium glycinate, magnesium citrate, and magnesium bisglycinate, as they have higher bioavailability and no laxative effect.

Potassium

Potassium is another key electrolyte that is involved in regulating heartbeat, muscle cramping, energy production, and more. If you're experiencing issues in these areas, increase your potassium intake. Avocados, Brussels sprouts, mushrooms, zucchini, and pumpkin seeds are all keto-friendly sources of potassium.

Calcium

Calcium is vital not only for bone health but also for blood clotting, muscle contractions, and cardiovascular health. Broccoli, leafy greens, chia seeds, sardines, and salmon are all calcium-rich foods that can support your calcium needs while on a keto diet.

Exogenous Ketones

Exogenous ketones are supplemental ketone bodies that can help your body transition to using ketones for energy more efficiently. They can provide a quick boost of energy and mental clarity during the initial transition phase.

MCT Oil

Supplementing with MCT oil can help increase your ketone levels and make the switch from carbs to fat less uncomfortable. MCTs are easily converted into ketones and provide a quick source of energy for your body.

Remember to always consult with your healthcare provider before starting any new supplements, especially if you have any health concerns or are taking medications.

Frequently asked questions