Strategies To Combat Keto Flu Symptoms

The keto flu is 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. Symptoms can include headaches, fatigue, muscle soreness, and cravings, and can last from a few days to several weeks. However, there are ways to reduce these symptoms and help your body get through this transition period more easily. Staying hydrated by drinking lots of water and consuming electrolyte-rich foods or drinks can help combat dehydration, a common issue when starting a keto diet. Getting enough sleep and avoiding strenuous activities can also aid in reducing keto flu symptoms. Additionally, ensuring you are consuming enough fat and slowly reducing your carb intake over time can make the transition smoother.

Drink water

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. The symptoms can include headaches, nausea, fatigue, and constipation, and they can last from a few days to a few weeks. One way to help alleviate these symptoms is to drink plenty of water.

Prevent Dehydration

The ketogenic diet is very low in carbohydrates, which are typically stored in the body along with water. When you drastically reduce your carb intake, your body releases this stored water, which can lead to dehydration. Drinking plenty of water helps prevent dehydration and can help alleviate symptoms like fatigue and nausea.

Rehydrate with Electrolytes

When your body releases stored water, it also tends to release electrolytes, which can lead to electrolyte imbalances. Electrolytes include sodium, potassium, and magnesium, which are important for maintaining proper body function. Drinking water helps with rehydration, and you can also replace electrolytes by adding salt to your food or drinking sports drinks.

Reduce Hunger

Increasing your fluid intake may also help you feel more full and reduce hunger cravings. This can be especially helpful during the keto diet when you're adjusting to new food restrictions and may be unsure of what to eat.

Calculate Your Water Intake

It's important to drink enough water throughout the day, but you don't want to overdo it and end up disrupting your sleep with frequent bathroom trips. Aim for a minimum of 2.5 liters of fluid per day during the first week of the keto diet, including water, tea, and other beverages.

In summary, staying properly hydrated by drinking enough water is an important part of managing keto flu symptoms. It can help prevent dehydration, replenish lost electrolytes, and reduce hunger cravings. By following these recommendations, you can give your body the support it needs during the transition to a ketogenic diet.

Eat more salt

Eating more salt is one of the best ways to combat keto flu. When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium. In order to maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium, and magnesium. Without enough of these electrolytes in your body, you will experience keto flu symptoms such as fatigue, muscle cramps, and body weakness.

You can increase your sodium intake by adding more salt to your food. This will help your body to retain fluids and contribute to you feeling more full, reducing cravings for non-keto foods. However, it is important to be cautious when increasing your salt intake as it can be dangerous for people with certain health conditions. For example, a low-salt diet is important for those with high blood pressure or congestive heart failure. Therefore, if you choose to increase your salt intake, ensure that it is temporary and consult your doctor first.

Get more sleep

Sleep plays a vital role in off-putting keto flu. When starting a keto diet, it is common to experience a temporary decrease in energy levels as your body goes through major metabolic changes. These changes may also lead to hormonal fluctuations and insomnia, exacerbating fatigue. Therefore, prioritising sleep during this period is crucial. Here are some tips to improve your sleep:

• Remove distractions before bedtime: Create a peaceful environment by turning off electronic devices such as cell phones, computers, and televisions. Reducing exposure to screens and blue light before sleep can improve sleep quality.
• Emphasise sleep quantity and quality: Ensure you get an adequate amount of restful sleep each night. Aim for at least seven hours of uninterrupted sleep in a dark and quiet room.
• Maintain a consistent sleep schedule: Try to wake up at the same time every day, including weekends. This helps to regulate your body's internal clock, improving sleep quality over time.
• Address sleep issues: If you struggle with falling or staying asleep, consider implementing relaxation techniques such as meditation or taking a warm bath with Epsom salt or lavender essential oil. These activities can help you unwind and prepare for sleep.
• Power naps: If you're unable to get a full night's rest, take advantage of power naps during the day. A short nap of 20-30 minutes can help recharge your body and improve alertness.
• Avoid caffeine close to bedtime: Caffeine is a stimulant that can disrupt your sleep. Refrain from consuming caffeinated beverages late in the day. Instead, limit your caffeine intake to the morning or early afternoon.

By prioritising sleep and following these suggestions, you can help combat fatigue associated with the keto flu and give your body the rest it needs to adjust to the new diet.

Eat keto-friendly foods

Eating keto-friendly foods is an important part of managing keto flu. Here are some tips to help you eat the right foods and manage your symptoms:

Eat Plenty of Healthy Fats

It is crucial to consume plenty of healthy fats when following a ketogenic diet. This is because the diet itself is high in healthy fats, and your body needs them as a primary fuel source. Eating enough fat will help you feel satiated and reduce cravings and hunger, which are common side effects of keto flu.

Some good sources of keto-friendly fats include grass-fed butter or ghee, extra virgin olive oil, avocados, pecans, macadamia nuts, walnuts, flax seeds, sesame seeds, and chia seeds.

Eat More Keto-Friendly Foods in General

When you first start the ketogenic diet, you may experience intense cravings for carbohydrates. To help manage these cravings, try eating more keto-approved foods. Over time, as your body adjusts, you will find that these cravings subside, and you can then focus more on incorporating your calorie goals.

Focus on Micronutrient-Dense Foods

It is important to ensure your ketogenic diet is nutrient-dense and covers all your vitamin and mineral needs. Bone broth is especially popular with people transitioning into keto. Other keto-friendly micronutrient-dense foods include colourful vegetables, salmon, leafy greens, chia seeds, and sardines.

Avoid Unhealthy Foods

While eating keto-friendly foods, it is also crucial to avoid unhealthy foods that can raise your blood sugar and insulin levels and kick you out of ketosis. These include foods with hidden carbs, such as sugary treats, bread, pasta, and bagels.

Consider Calories, But Not Strictly

While calories do matter, it is recommended that you focus primarily on following your recommended keto macros during the initial adjustment period. This means eating keto-friendly foods without being too strict about calorie consumption. Once your body has adjusted, you can begin incorporating your calorie goals more strictly.

Take it easy with exercise

Starting a ketogenic diet can be challenging, and it's completely normal to experience keto flu, a collection of symptoms that occur when your body adapts to a new diet consisting of very few carbohydrates. While the diet is considered safe for most people, it's associated with some unpleasant side effects.

If you're experiencing keto flu, it's important to listen to your body and make adjustments to your exercise routine. Here are some tips to take it easy with exercise while dealing with keto flu:

Avoid Heavy or Strenuous Exercise

Keto flu can cause fatigue, muscle cramps, and stomach discomfort, especially during the first week of the ketogenic diet. It is recommended to avoid heavy or strenuous exercises such as intense biking, running, weightlifting, or strenuous workouts. Give your body the rest it needs and focus on lighter forms of exercise instead.

Engage in Light Activities

Instead of intense workouts, opt for light activities such as walking, yoga, or leisurely biking. These activities can help improve your symptoms while still keeping you active. Yoga, in particular, can be beneficial for both your physical and mental well-being during this transition period.

Focus on Low-Intensity Cardio

Low-intensity cardio workouts can be a great way to ease into exercise while on the keto diet. Consider cycling, jogging (focusing on endurance rather than speed), or swimming at a leisurely pace. This type of exercise will help improve your focus and boost your clarity without putting too much strain on your body.

Try Strength Training with Light Weights

If you want to include strength training in your routine, it's best to start with light weights and perform fewer repetitions. This way, you can still work on building strength without exhausting yourself. As you feel more energised and your body adjusts, you can gradually increase the weight and intensity of your strength training.

Practice Fasting and High-Intensity Interval Training (HIIT)

While it may seem counterintuitive, combining fasting with HIIT can actually help you get out of keto flu faster. HIIT workouts deplete glycogen stores rapidly, speeding up the transition to ketosis. However, this approach may not be for everyone, and some people may prefer a slower transition.

Remember, it's important to listen to your body and adjust your exercise routine accordingly. If you're feeling wiped out and nauseous, reduce the intensity or take a break. The key is to find a balance that works for you and allows your body to adjust to the new diet.

Frequently asked questions