Keto Flu: Strategies For A Quick Recovery

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is a very low-carbohydrate, high-fat, and moderate-protein diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet. To recover from keto flu, it is recommended to drink plenty of water, get enough sleep, eat keto-friendly foods, and replace lost electrolytes. Staying hydrated can help with symptoms like fatigue, headaches, and muscle cramping. Getting enough sleep can also help reduce cravings throughout the day. Eating keto-approved foods can help satisfy hunger and cravings. Replenishing electrolytes such as sodium, potassium, and magnesium can help with electrolyte imbalances that may occur during the keto diet.

Drink more water

Drinking more water is one of the most important things you can do to recover from keto flu. This is because the keto diet can cause a rapid shedding of water stores, which can lead to dehydration. When you enter ketosis, your body dumps the water that was stored with glycogen, a stored form of carbohydrates. As a result, it is crucial to drink plenty of water to prevent dehydration and reduce symptoms like fatigue, muscle cramping, and nausea.

It is recommended to keep a reusable water bottle with you at all times so that you can drink water throughout the day. Aim to drink most of your water during the day to avoid frequent trips to the bathroom at night. Additionally, drinking more fluids in general, including no-calorie flavoured water, can aid in rehydration and help you feel more full, reducing hunger.

It is worth noting that individual water needs may vary. A simple way to estimate your daily water intake is to divide your current body weight by two. This will give you the minimum number of ounces of water you should drink each day. If you are very active, consider drinking slightly more than this amount to compensate for fluid loss through sweating.

By staying properly hydrated, you can effectively combat dehydration, one of the main causes of keto flu, and alleviate associated symptoms.

Get more sleep

Sleep plays a crucial role in recovering from keto flu. The transition to a ketogenic diet can lead to a temporary decrease in energy levels, hormonal fluctuations, and insomnia, exacerbating fatigue. Prioritizing sleep during this period is essential to combat these symptoms. Aim for at least seven hours of sleep each night, and if needed, take power naps during the day.

To improve sleep quality, create a relaxing bedtime routine and optimize your sleep environment. Remove distractions, such as electronic devices, and minimize ambient light by turning off cell phones, computers, and televisions in the bedroom. You can also try taking a warm bath with Epsom salt or lavender essential oil to promote relaxation before bedtime. Additionally, maintaining a consistent wake-up time, even on weekends, can help regulate your sleep patterns and enhance sleep quality over time.

Getting adequate sleep is beneficial for several reasons. Firstly, it helps reduce stress and fatigue, which are common symptoms during the keto transition. Secondly, it can positively impact your weight loss goals by reducing cravings throughout the day. Research suggests that getting enough sleep, regardless of whether you're in ketosis, can lead to fewer cravings.

Remember, the keto flu is typically temporary and will subside as your body adapts to burning fat for fuel. However, if you experience prolonged or severe symptoms, it's advisable to consult a healthcare professional.

Eat keto-friendly foods

Eating keto-friendly foods is an important part of managing keto flu. It is recommended to eat an abundance of fatty foods, such as fatty meat, salmon, butter, olive oil, coconut oil, avocados, nuts, and seeds. These foods will help to ensure your body has enough resources to burn for energy during the transition to ketosis.

It is also important to eat enough calories and not restrict your calorie intake too much, especially during the initial transition phase. This is because your body needs plenty of fuel while it is adapting to using fat instead of carbohydrates for energy.

In addition to fat, it is important to consume adequate protein. Good sources of protein that are also high in fat include fatty meat, salmon, eggs, and dairy products like cheese and butter.

It is also beneficial to eat plenty of non-starchy vegetables, as these are rich in essential electrolytes like potassium, magnesium, and sodium, which can help to prevent electrolyte imbalances that may contribute to keto flu symptoms. Good vegetable options include spinach and other leafy greens, broccoli, cauliflower, Brussels sprouts, avocado, zucchini, and mushrooms.

Finally, it is worth noting that some people may find it helpful to gradually reduce their carbohydrate intake over a few days or weeks, rather than eliminating them all at once. This can make the transition to ketosis smoother and reduce the severity of keto flu symptoms.

Drink electrolytes

Drinking electrolytes is an important way to combat the keto flu. This is because a keto diet can cause an electrolyte imbalance, which can lead to a range of unpleasant symptoms.

When you start a keto diet, your body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. This metabolic switch is what causes the keto flu. As your body adjusts to burning fat, it can experience a range of symptoms, including fatigue, muscle cramps, and headaches. These symptoms are often due to dehydration and electrolyte imbalances.

Electrolytes such as sodium, potassium, and magnesium are essential for maintaining proper fluid balance and nerve function in the body. When you lose water through increased urine output during the keto diet, you also lose electrolytes. This can lead to imbalances that contribute to the keto flu symptoms.

To combat this, you can increase your electrolyte intake by:

• Drinking sports drinks that are high in electrolytes. These can help your body adjust to ketosis more smoothly and rehydrate you at the same time.
• Salting your food more than usual. Sodium is an important electrolyte, and adding more salt to your food can help your body retain fluids and improve symptoms.
• Eating non-starchy vegetables, which are a good source of potassium.
• Consuming various nuts and seeds, which are high in magnesium.
• Taking an electrolyte supplement if you need instant relief.

It is important to note that increasing your salt intake can be dangerous for people with certain health conditions, such as high blood pressure or congestive heart failure. If you are considering increasing your salt intake, be sure to consult with your doctor first.

Take supplements

Taking supplements is a great way to combat the keto flu and ensure your body is getting the nutrients it needs. Here are some key supplements to consider:

Electrolytes

The keto diet can lead to a loss of electrolytes, which are essential for maintaining proper fluid balance and nerve function. To combat this, increase your intake of sodium, potassium, and magnesium. You can add more salt to your food, eat potassium-rich foods like avocados and leafy greens, and snack on nuts and seeds, which are high in magnesium. Alternatively, you can take an electrolyte supplement to quickly replenish your levels.

MCT Oil

Supplementing with MCT oil can help increase your ketone levels, making the transition from burning carbs to burning fat more comfortable. MCT oil is easily added to meals or taken as a supplement.

Exogenous Ketones

Exogenous ketones are energy molecules that mirror the ketone bodies your body naturally produces. Taking an exogenous ketone supplement can help provide a boost of energy and mental clarity during the transition to ketosis.

Micronutrient Greens Supplement

The keto diet can be restrictive, and it's easy to develop nutrient deficiencies. Taking a micronutrient greens supplement can help fill in any nutritional gaps and ensure your body is getting a full range of vitamins and minerals.

Magnesium

Magnesium is an essential mineral that can help reduce muscle cramps, sleep issues, and headaches, all of which are common symptoms of keto flu. If you're not getting enough magnesium from food sources like avocados, pumpkin seeds, and leafy greens, consider taking a magnesium supplement.

Remember to always consult with your healthcare provider before starting any new supplement, especially if you have any health concerns or are taking medications. Additionally, it's important to stay within the recommended daily intake for each supplement to avoid any negative side effects.

Frequently asked questions