Keto Flu Remedies: Feel Better, Stay On Track

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. While the symptoms are usually mild and short-term, lasting between a few days and weeks, they can be distressing and include nausea, fatigue, headaches, and muscle cramps. The good news is that there are several remedies to alleviate the symptoms of keto flu and help your body get through the transition period more easily.

Drink more water

Drinking more water is one of the most important things you can do to shake the keto flu. This is because the keto diet is very low in carbohydrates, and when you reduce your carb intake, your body gets rid of the water that was stored with glycogen. This can lead to dehydration, which can cause symptoms such as fatigue, muscle cramps, and constipation.

To prevent dehydration, it is recommended to drink a minimum of 2.5 liters of fluid every day during the first week of the keto diet. This can include coffee and tea, but it is important to keep caffeine intake modest as high amounts may increase water loss.

In addition to drinking more water, it is also important to replace lost electrolytes, which can help with another common issue on the keto diet: constipation.

Rehydration and Satiety

Drinking more fluids in general, including water and no-calorie flavoured water, can help with rehydration. Additionally, increasing fluid intake might also help you feel more full, leaving you more satiated and less hungry.

Get more sleep

Sleep is essential for maintaining optimal health and well-being. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults get at least seven hours of sleep each night. Sleeping less than this has been linked to an increased risk of developing chronic conditions such as obesity, diabetes, and heart disease.

When starting a ketogenic diet, it is common to experience a range of flu-like symptoms, known as the "keto flu." These symptoms, which can include fatigue, muscle soreness, and insomnia, are caused by the body's adaptation to a new diet consisting of very few carbohydrates.

• Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep and wake up.
• Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and cool. Remove all artificial lights, cover windows with blinds or curtains, and keep your phone on silent mode with the screen facing down.
• Avoid blue light before bed: Blue light from electronic devices can interfere with your sleep. Avoid using smartphones, computers, and TVs at least one hour before bedtime. If you need to use these devices, consider using blue light blocking glasses or night mode settings.
• Reduce caffeine intake: Caffeine is a stimulant that can negatively impact sleep. Limit caffeinated beverages and avoid consuming them close to bedtime.
• Practice relaxation techniques: Wind down before bed with a relaxing routine such as reading a book, listening to soft music, or taking a warm bath.
• Get enough exercise, but not too close to bedtime: Regular exercise can help improve sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep. Aim to finish any intense workouts at least four hours before bedtime.
• Address electrolyte imbalances: Electrolyte imbalances, especially low magnesium levels, can contribute to sleep issues. Include magnesium-rich foods in your diet, such as almonds, spinach, and dark chocolate, or consider taking a magnesium supplement.
• Gradually reduce carbohydrates: Instead of abruptly cutting out all carbs, try reducing your intake gradually over a few days or weeks. This can help your body adjust to the new diet and may improve your sleep.
• Consume carbs later in the day: Eating carbohydrates later in the day can promote better sleep. Carbohydrates increase the levels of tryptophan in the brain, which is then converted into serotonin and melatonin, helping to regulate your sleep-wake cycle.

Eat keto-friendly foods

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

• Eat More Healthy Fats: It is important to increase your consumption of healthy fats when transitioning to a ketogenic diet. This includes eating fatty meat, salmon, butter, olive oil, avocados, nuts, and seeds. These foods will help you feel satiated and provide your body with the energy it needs.
• Don't Under-Eat: While transitioning to keto, make sure you're getting enough calories from high-fat foods. This will help reduce symptoms such as low energy and trouble concentrating.
• Focus on Keto-Approved Foods: When you're hungry or craving carbohydrates, opt for keto-approved foods. Examples include meat, fish, eggs, healthy oils, nuts, seeds, and non-starchy vegetables.
• Allow for an Adjustment Period: It's okay to focus mainly on following your recommended keto macros without being too strict about calorie consumption during the initial transition. This will help you adjust to the diet more easily.
• Consider Calorie Control: While keto-approved foods are important, it's also crucial to consider calorie control if you're aiming for weight loss. Remember that eating more calories than you burn will likely still lead to weight gain, even on a keto diet.
• Be Mindful of Sodium Intake: The keto flu can cause dehydration and electrolyte imbalances. Increasing your sodium intake by adding salt to your food or drinking bone broth can help alleviate these issues. However, be cautious and consult your doctor before increasing your salt intake, especially if you have high blood pressure or congestive heart failure.

Drink electrolytes

Drinking electrolytes is an important step in alleviating the symptoms of keto flu. This is because a ketogenic diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. In addition, the keto diet can cause a decrease in insulin levels, which can lead to the body releasing excess sodium.

To combat this, it is important to replace dietary electrolytes, including sodium, potassium, and magnesium. This can be done by salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados. Bone broth is also a good option, as it is high in electrolytes.

For an extra boost, consider drinking sugar-free sports drinks, which can help with rehydration and replenishing lost electrolytes. Magnesium supplements can also be helpful, but be sure not to exceed the recommended daily intake.

Take it easy with physical activity

While the ketogenic diet is considered safe for most people, it is associated with some unpleasant side effects, commonly known as the "keto flu". The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

• Avoid strenuous exercise: While exercise is important for maintaining a healthy body weight, it is recommended to avoid strenuous exercise when experiencing keto flu symptoms. Fatigue, muscle cramps, and stomach discomfort are common in the first week of following a ketogenic diet, so it is advisable to give your body some rest. Instead of intense activities, opt for light exercises such as walking, yoga, or leisurely biking, which may help improve symptoms.
• Listen to your body: Well-known ketogenic researcher Dr. Steve Phinney has conducted studies showing that physical performance decreases during the first week of very-low-carb eating. Respect your body's needs and don't push yourself too hard. Take it easy for the first few weeks, and then slowly increase your exercise intensity as your body adjusts.
• Focus on light and gentle activities: During the keto flu, it is important to be kind to your body and opt for gentle activities that won't put too much strain on your system. Walking, yoga, or leisurely biking are great choices. These activities can help you feel better by reducing stress and improving blood flow without taxing your body too much.
• Prioritise rest and recovery: When dealing with keto flu symptoms, it is crucial to prioritise rest and allow your body to recover. Get enough sleep and avoid overexerting yourself. Listen to your body and adjust your exercise routine accordingly. Remember, this is a temporary adjustment to support your body during the transition period.
• Gradually increase your activity level: As your body adapts to the ketogenic diet and the keto flu symptoms subside, you can gradually increase your activity level. Start with light activities and slowly build up your endurance and intensity over time. This gradual progression will help your body adjust without overwhelming it.

Remember, the keto flu is usually temporary, and by taking it easy with physical activity, you can help your body adjust to this new way of eating. Always listen to your body and adjust your activities as needed.

Frequently asked questions