Avoid Keto Flu: Stay Hydrated, Eat Electrolytes

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 nausea, fatigue, headaches, and constipation, and can last from a few days to a few weeks. To preclude the keto flu, it is recommended to:

- Drink plenty of water to stay hydrated

- Increase salt and fluid intake

- Eat more fat

- Transition to the diet slowly

- Get enough sleep

- Take supplements

Drink more water

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. It is intended to put your body in a state of ketosis, where it burns stored fat instead of glucose. However, the transition into ketosis can cause a range of flu-like symptoms, known as the keto flu.

Drinking more water is one of the most important things you can do to preclude the keto flu. Here's why:

How the Keto Diet Leads to Dehydration

When you start a keto diet, your body enters a state of ketosis, where it burns stored fat for energy instead of glucose. This process leads to a rapid shedding of water stores, which can increase the risk of dehydration.

Your body stores extra sugar in a molecule called glycogen, which is kept in your cells along with a lot of water. When you go into ketosis and your body starts burning fat, it also dumps the water that was stored with the glycogen. This can lead to dehydration if not properly managed.

How Drinking More Water Helps

Drinking plenty of water is crucial for preventing dehydration and reducing keto flu symptoms. Here are some reasons why drinking more water is essential when starting a keto diet:

• Replenish Lost Fluids: Make sure to drink ample water to compensate for the water loss during ketosis. This is especially important if you previously consumed sugary drinks, as you're cutting out a significant source of hydration.
• Combat Diarrhea: Keto flu is often associated with diarrhea, which can lead to additional fluid loss. Staying hydrated helps combat this issue.
• Reduce Fatigue and Muscle Cramps: Dehydration can contribute to feelings of fatigue and muscle cramps. Drinking more water can help alleviate these symptoms.
• Aid in Electrolyte Balance: The keto diet can impact your electrolyte balance, and dehydration exacerbates this issue. Drinking adequate water helps maintain proper electrolyte balance and supports your body's functions.

In addition to drinking more water, it's also beneficial to increase your overall fluid intake. Consuming no-calorie flavored water or other fluids can further aid in hydration and make you feel more full, reducing hunger cravings.

Get enough sleep

Sleep issues are a common symptom of the keto flu, which is a collection of symptoms experienced by some people when they start a ketogenic diet. The keto diet is very low in carbohydrates, high in fat, and moderate in protein. The diet puts your body in a state of ketosis, where it burns stored fat instead of glucose for energy.

The keto flu can cause a range of symptoms, including headaches, fatigue, nausea, dizziness, brain fog, and gastrointestinal discomfort. These symptoms can last from a few days to several weeks. When you're not feeling well, you may not sleep well either, which is why getting enough sleep is important to preclude the keto flu. Here are some tips to help you get enough sleep while on the keto diet:

• Reduce caffeine intake: Caffeine is a stimulant that can negatively impact your sleep. If you consume caffeinated beverages, limit them to the morning so that your sleep is not affected.
• Cut out ambient light: Create a dark environment in your bedroom to promote restful sleep. Shut off cell phones, computers, and televisions before going to bed.
• Take a bath: Adding Epsom salt or lavender essential oil to your bath can be a relaxing way to wind down and prepare for sleep.
• Maintain a consistent sleep schedule: Try to wake up at the same time every day and avoid oversleeping. This can help normalize your sleep patterns and improve sleep quality over time.
• Practice relaxation techniques: Incorporate activities that you find calming and enjoyable into your bedtime routine. This could include reading, listening to music, stretching, or taking a shower. Relaxation techniques can help lower your heart rate, reduce tension in your body, and calm your mind.
• Improve sleep hygiene: Ensure your bedroom is quiet, dark, and relaxing. Remove electronic devices and avoid large meals, caffeine, and alcohol close to bedtime.
• Stay hydrated: Dehydration can lead to sleep issues and is associated with shorter overall sleep times. It is important to stay adequately hydrated, especially if you are on the keto diet, as dehydration can be a side effect.
• Increase water intake: People on the keto diet need to drink more water. Calculate the minimum ounces of water to drink per day by dividing your current body weight by two. If you are very active, drink a little extra.
• Take an electrolyte supplement: The keto diet can lead to a loss of electrolytes, which are important for cellular functions. Consider adding an electrolyte supplement or drinking sports drinks to help improve your sleep quality.
• Consume healthy fats: Include enough healthy fats in your diet, as low calories can contribute to keto flu symptoms. Try snacking on half an avocado or loading up on egg yolks at dinner.
• Try light exercise: Light exercise, such as restorative yoga, can help relieve muscle pain and tension while boosting your mood and motivation.

Eat keto-friendly foods

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

• Eat Plenty of Fatty Foods: Include fatty meat, salmon, butter, olive oil, coconut oil, avocados, nuts, seeds, and fresh greens in your diet. These foods will provide your body with the necessary fat and protein, especially during the initial transition phase.
• Focus on Keto-Friendly Fats: Prioritize grass-fed butter or ghee, extra virgin olive oil, avocados and avocado oil, pecans, macadamia nuts, walnuts, and various seeds (flaxseed, sesame, chia) as your fat sources.
• Eat More Calories: During the transition phase, focus on eating enough calories rather than restricting your intake. Make sure you're getting plenty of high-fat foods to nourish your body.
• Allow an Adjustment Period: While calories are important, give yourself an adjustment period where you focus primarily on following your recommended keto macros without worrying too much about calorie consumption. This will help you stick to the diet and manage cravings.
• Eat Keto-Friendly Carbohydrates: If you're craving carbohydrates, opt for keto-approved sources like avocado, Brussels sprouts, mushrooms, zucchini, and pumpkin seeds. These foods will provide some carbohydrates while keeping you in ketosis.
• Increase Sodium Intake: Salt your food generously to help counteract water loss and replenish sodium levels. This can also help you feel more full and reduce cravings. However, consult your doctor before increasing your salt intake, especially if you have high blood pressure or congestive heart failure.
• Consume Electrolyte-Rich Foods: Eat foods rich in potassium, calcium, and magnesium, such as avocados, pumpkin seeds, cooked spinach, halibut, nuts, and dark chocolate. These electrolytes are crucial for maintaining proper body functions.
• Take Supplements: If needed, consider taking supplements like magnesium, potassium, and calcium to ensure adequate intake. Additionally, consider exogenous ketone supplements to help your body create and use ketones more efficiently.
• Drink Plenty of Water: Keto diuresis can lead to increased urine output, so it's important to stay hydrated by drinking plenty of water and calorie-free flavored water. This will help with rehydration and may also reduce hunger.

Drink electrolytes

Drinking electrolytes is an important way to reduce keto flu symptoms. When following a ketogenic diet, insulin levels decrease, which causes the kidneys to release excess sodium from the body. This can lead to dehydration and a loss of electrolytes, resulting in symptoms such as fatigue, muscle cramps, and body weakness.

To combat this, it is recommended to increase your intake of electrolytes such as sodium, potassium, and magnesium. This can be done by salting your food to taste or drinking sports drinks that are high in electrolytes. Additionally, including potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet can help maintain a healthy balance of electrolytes.

It is also important to note that if you are taking supplements to increase your electrolyte intake, you should never take more than the daily recommended amount.

Sodium

Increasing your sodium intake can help to counteract the water loss that occurs when starting a keto diet. Salting your food heavely is a good way to increase your sodium intake, and you don't have to worry about it increasing your blood pressure as your insulin levels will be stable and low when on a low-carb diet.

Potassium

Potassium is a key mineral that is involved in heartbeat regulation, muscle cramping, energy production, bladder control, and body temperature. If you are experiencing issues in any of these areas, consider adding more potassium-rich foods like avocado, Brussels sprouts, mushrooms, zucchini, and pumpkin seeds to your diet.

Magnesium

Magnesium is important for muscle cramps, sleep issues, and headaches. Avocados, pumpkin seeds, cooked spinach, halibut, cashews, salmon, macadamia nuts, and dark chocolate are all good sources of magnesium.

Eat more healthy fats

Eating more healthy fats is an important strategy to combat keto flu. The ketogenic diet is high in fat and protein and very low in carbohydrates, so it is important to eat enough fat to keep you feeling satisfied and reduce cravings.

Healthy fats are the primary fuel source on the ketogenic diet. Eating enough fat will help reduce cravings for restricted foods and keep you feeling full. Research shows that low-carb diets help reduce cravings for sweets and high-carb foods.

Make sure to include healthy fats in your diet, such as olive oil, which is a type of long-chain triglyceride. Long-chain triglycerides are easier to digest and can help prevent abdominal symptoms like cramps, diarrhea, and vomiting, which are commonly associated with the keto flu.

Other sources of healthy fats include avocado, which is also a good source of potassium and magnesium, and fatty fish like salmon, which is rich in omega-3 fatty acids.

It is also important to note that transitioning to a very low-carb diet can be challenging. If you are having a difficult time adapting, you may want to consider reducing your carbohydrate intake gradually, rather than all at once. This can help make the transition smoother and reduce keto flu symptoms.

Frequently asked questions