Keto Flu: Strategies To Combat The Symptoms

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic 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.

The good news is that there are ways to reduce these flu-like symptoms and help your body get through the transition period more easily. Here are some tips to stop keto flu:

- Drink plenty of water - A keto diet can cause rapid shedding of water stores, increasing the risk of dehydration.

- Replace electrolytes - When following a ketogenic diet, levels of insulin decrease, causing the kidneys to release excess sodium from the body. Getting adequate amounts of these important nutrients can help power you through the adaptation period.

- Get enough sleep - Fatigue and irritability are common complaints when adapting to a ketogenic diet. Lack of sleep causes levels of the stress hormone cortisol to rise, which can negatively impact mood and make keto-flu symptoms worse.

- Make sure you're eating enough fat - Transitioning to a very low-carb diet can cause you to crave restricted foods. Eating enough fat will help reduce cravings and keep you feeling satisfied.

- Cut out carbs gradually - For some people, eliminating carbs all at once may be too drastic of a change. Try reducing your carb intake slowly over time to give your body a chance to adjust.

Gradually reduce carbs

Gradually reducing your carb intake is a great way to avoid keto flu and ensure your body adjusts to its new fuel source. Here are some tips to help you reduce your carb intake effectively:

Cut Out Processed Carbs First

Start by removing all processed carbs from your diet. This includes sugary drinks, sweets, cakes, biscuits, and other processed foods that contain high amounts of added sugar and refined carbohydrates. By cutting out these carbs first, you will be taking the first step towards improving your health and reducing your body's reliance on glucose for energy.

Eliminate Grains

After tackling processed carbs, the next step is to eliminate grains from your diet. This means saying goodbye to bread, pasta, rice, and other grain-based products. It might be a difficult transition, but it is an important one as it will further reduce your carb intake and encourage your body to start using fat for energy.

Phase Out Fruits and Starchy Vegetables

The final step in gradually reducing your carb intake is to phase out fruits and starchy vegetables. While fruits and vegetables are an important part of a healthy diet, some of them are high in natural sugars and carbohydrates. Focus on non-starchy vegetables like spinach, broccoli, cauliflower, and Brussels sprouts, which are not only low in carbs but also rich in essential nutrients and electrolytes.

Increase Your Intake of Healthy Fats and Proteins

As you reduce your carb intake, it is important to increase your consumption of healthy fats and proteins. This will help you stay full and satisfied while also providing your body with the fuel it needs to function optimally. Avocados, nuts, seeds, and fatty fish like salmon are great sources of healthy fats, while lean meats, eggs, and dairy products can boost your protein intake.

Stay Hydrated

When you reduce your carb intake, your body will start to flush out excess water, which can lead to dehydration. To counteract this, make sure you drink plenty of water throughout the day. Herbal teas, bone broth, and soups can also help you stay hydrated and provide additional nutrients.

Take It Slow

Finally, remember that gradually reducing your carb intake is a process. It might take a few days or even weeks to fully adjust to a low-carb diet, and that's okay! Listen to your body and make changes at a pace that feels comfortable for you.

Increase electrolytes

The keto flu is caused by an electrolyte imbalance. When you switch to a keto diet, you stop eating processed foods that are high in added salt. This decreases water retention, but it also means that electrolytes are flushed out of your body along with the excess water.

To avoid the keto flu, keep your electrolyte levels topped up. Here are some ways to do that:

• Increase the amount of salt you add to your food. Try to opt for healthy Himalayan Pink Salt.
• Consume more bone broth. You can use it as the base for a soup or drink it straight from a mug.
• Take magnesium supplements.
• Eat foods that are high in potassium, such as salmon, avocados, nuts, mushrooms, and leafy green vegetables.

• Sodium – 4000-7000 mg per day (that’s 2-3 teaspoons of salt per day)
• Magnesium – 300-600 mg per day
• Potassium – 3000-4700 mg per day

Other Ways to Increase Electrolytes

• Drink a keto electrolyte drink. You can make this at home using common pantry ingredients.
• Eat sodium-rich foods such as salted nuts, bacon, and pickles.
• Eat magnesium-rich foods such as seaweed, hemp seeds, flax seeds, pumpkin seeds, chia seeds, almonds, brazil nuts, avocados, and leafy greens.
• Eat potassium-rich foods such as avocados, bone broth, spinach, broccoli, mushrooms, leafy greens, zucchini, beef, and pork.

Drink more water

Drinking more water is one of the most important things you can do to prevent keto flu. This is because a keto diet can cause you to rapidly lose water, increasing the risk of dehydration. Dehydration can cause symptoms such as fatigue, muscle cramping, and dizziness.

When you start a keto diet, make sure to drink lots of water to prevent dehydration. Aim for 16 cups of water per day (a gallon) but listen to your body and don't overdo it.

Drinking more water can also help with rehydration and may help you feel more full, reducing hunger.

In addition to drinking water, you can also drink herbal teas, bone broth, and soups to stay hydrated.

Eat more fat

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. This is because the keto diet is very low in carbohydrates, high in fat and moderate in protein.

The keto flu is not an actual flu, but rather a collection of symptoms that are similar to the flu. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.

One of the ways to combat the keto flu is to eat more fat. Here are some reasons why eating more fat can help alleviate the symptoms of keto flu:

• Due to decades of misinformation about fat being unhealthy, fat phobia is common among people who are new to low-carb eating. However, if you sharply cut back on carbs without upping your fat intake, your body will think it is starving. You’ll feel tired, hungry and miserable.
• A well-balanced keto diet includes enough fat to ensure you’re not hungry after a meal, can go for several hours without eating, and have ample energy.
• Be sure to increase your intake of fat at the start of your keto journey until your body adapts to using fat and ketones for most of its energy needs. Once you’re fat-adapted, let your appetite guide you in cutting back on fat a bit and seeing how much you need to feel satisfied.
• In short: When in doubt, add butter or other fat to your food.
• A simple way to add more fat to your diet is with fat bombs.
• However, there is one caveat with eating more fat (and it is not heart disease). Most fats aren’t readily used as fuel, especially during the first few days of carbohydrate restriction. In fact, animal fats from meat and dairy have to go all the way through your lymphatic system to your heart, muscle cells, and fat cells before they reach the liver.
• Only once they get to the liver can they be used to produce ketones. By that time, the protein from your meal may be providing your body with the energy substrates it needs, making ketosis unnecessary.
• Supplementing with MCT oil can help you tremendously. MCT oil is made of medium-chain triglycerides, which are a type of saturated fat that goes straight to the liver after digestion (just like carbohydrates). In the liver, they can be converted into ketones and sent to the cells in your body that need them.
• Simply put, MCT oil can help you become keto-adapted more quickly and efficiently than any other type of fat. Supplementing with MCT oil also has the potential to help you alleviate the keto flu completely, especially if you combine it with the right type of exercise.

Exercise gently

Exercise is an important part of staying healthy and achieving your weight loss goals. It can also help you shift into ketosis faster by using up your glycogen stores. However, if you're experiencing keto flu, it's best to avoid strenuous exercise and opt for gentle workouts instead. Here are some tips to help you exercise gently while dealing with keto flu:

• Listen to your body: If you're feeling wiped out and nauseous, dial back the intensity of your workouts.
• Choose low-intensity exercises: Opt for low-intensity cardio workouts such as cycling, jogging, or leisurely swimming. You can also try strength training exercises with light weights and focus on endurance rather than speed.
• Improve focus and clarity: Low-intensity cardio workouts can help improve your focus and boost mental clarity, which may be affected by keto flu.
• Get into ketosis faster: Exercise helps deplete your body's glycogen stores, which is essential for moving into ketosis.
• Combine with fasting: Practising fasting and High-Intensity Interval Training (HIIT) simultaneously can help you get out of the keto flu faster by depleting glycogen stores more rapidly.
• Prioritize rest: While gentle exercise is beneficial, make sure to prioritize rest and avoid overexerting yourself. Take time to sleep and incorporate lighter forms of exercise such as yoga or stretching.

Frequently asked questions