Keto Flu: Why Some Never Adjust

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates. While some people may transition to a ketogenic diet without any side effects, others may experience symptoms such as stomach pain, nausea, dizziness, sugar cravings, muscle soreness, irritability, diarrhoea or constipation, trouble sleeping, poor focus and brain fog. The keto flu is temporary and usually lasts only a few days or up to a month. However, depending on individual factors such as genetics, some people may never experience the keto flu at all.

Staying hydrated

To stay hydrated, it is recommended to drink plenty of water throughout the day. This will help to reduce symptoms like headaches, fatigue, and nausea. It is also important to drink most of your water during the day so you don't wake up in the middle of the night for a trip to the bathroom.

In addition to water, you can also drink no-calorie flavoured water or sugar-free sports drinks, which can help with rehydration and replenish lost electrolytes.

It is also recommended to drink a little extra water if you are very active, as you will need to replace the fluids lost through sweating.

• Set a reminder on your phone to drink water, or always keep a full glass of water within reach.
• Determine the minimum amount of water you should drink per day based on your body weight. You can do this by taking your current body weight and dividing it by two.
• If you're very active, make sure to drink more water than the minimum recommended amount.

Replenishing electrolytes

Electrolytes are minerals that carry an electric charge. In the human body, these include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. The most common electrolyte imbalance is hyponatremia or low sodium levels, which can cause muscle cramps.

• Eat Whole Foods That Are High in Electrolytes: Natural foods like meat, fish, eggs, dairy, nuts, and vegetables are abundant in electrolytes. Popular sources include coconut water, avocados, beef, chicken, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.
• Obtain Electrolytes With Keto-Friendly Supplements: Electrolyte drinks are a convenient way to replenish electrolytes and support your workout performance and recovery. Choose sugar-free and keto-friendly options.
• Increase Your Salt Intake: When following a ketogenic diet, it is important to add salt to your food. Salting your food can help replenish sodium lost due to increased urination. However, be cautious and consult your doctor before increasing your salt intake, especially if you have certain health conditions like high blood pressure.
• Eat Potassium-Rich Foods: The keto diet restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet.
• Increase Your Magnesium Intake: Magnesium is important for muscle function and can help reduce muscle cramps, sleep issues, and headaches. Include magnesium-rich foods like dark chocolate, almonds, spinach, and avocados in your diet. If needed, consider taking a magnesium supplement.
• Drink Plenty of Water: Staying hydrated is crucial when experiencing keto flu symptoms. Increased urination and diarrhea associated with the keto diet can lead to dehydration. Drink enough water throughout the day and consider drinking electrolyte-infused water.

Getting enough sleep

Sleep is an essential pillar of health, and it becomes even more important when your body is going through a transition like the keto diet.

When you start the keto diet, your body has to adapt to using fat as its primary energy source instead of carbohydrates. This transition period is called the keto-adaptation phase and typically lasts a couple of weeks. During this time, your body will go through various changes, including shifts in how it handles electrolytes, water, and food. These changes can interfere with your sleep, leading to insomnia and other sleep disturbances.

• Maintain a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and makes it easier to fall asleep and wake up.
• Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and maintained at a comfortable temperature. Remove artificial lights and cover your windows with proper blinds or curtains. Keep your phone on silent mode and face down to avoid distractions.
• Limit screen time before bed: Blue light emitted by electronic devices suppresses melatonin, a hormone that regulates sleep. Avoid using smartphones, computers, and other screens at least an hour before bedtime. If you must use these devices, consider using blue light blocking apps or glasses to reduce the negative impact on your sleep.
• Take magnesium supplements: Magnesium is an important electrolyte that can help promote muscle relaxation and improve sleep quality. Take half of your daily dose before bed to help you wind down and improve sleep.
• Avoid caffeine close to bedtime: Caffeine stays in your system for several hours, so limit your intake to the morning or early afternoon. Avoid coffee, caffeinated tea, and chocolate close to bedtime to promote better sleep.
• Prioritize relaxation in the evenings: Avoid stressful activities, intense workouts, and work close to bedtime. Instead, engage in relaxing activities such as meditation, light reading, or listening to soothing music. This will help calm your mind and prepare your body for sleep.
• Eat dinner early: Avoid eating a large meal too close to bedtime. Finish your dinner at least 2-3 hours before you plan to sleep to give your body time to digest. If you need a snack before bed, opt for something light, like a few cherry tomatoes or almonds.
• Consider collagen or gelatin supplements: Collagen contains glycine, which has calming properties and can improve sleep quality. Taking collagen or gelatin supplements an hour before bed can promote relaxation and improve your overall sleep.

Eating keto-friendly foods

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. This is because reducing your carb intake forces your body to burn ketones for energy instead of glucose. 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. One way is by eating keto-friendly foods. Here are some tips and food groups to consider:

• Meat and Poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
• Fatty Fish and Shellfish: Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been linked to improved brain health and a decreased risk of disease. They are also carb-free and a good source of protein.
• Eggs: Whole eggs are ideal for keto as they contain less than 1 gram of carbs and about 6 grams of protein. They can trigger hormones that increase feelings of fullness and protect eye health.
• Dairy: Most cheeses are very low in carbs and high in fat, making them great for keto. Plain Greek yogurt and cottage cheese are also good options as they are high in protein and can help decrease appetite and promote feelings of fullness.
• Nuts and Seeds: These are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake. Examples include almonds, walnuts, pecans, and Brazil nuts.
• Non-Starchy Vegetables: These are generally more keto-friendly since they contain fewer carbs per serving than starchy veggies. Examples include leafy greens like spinach and kale, summer squash, peppers, avocados, and olives.
• Healthy Fats: It's important to consume enough healthy fats on a keto diet. Avocados, olives, coconut oil, olive oil, and butter are good choices.
• Dark Chocolate and Cocoa Powder: Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly when eaten in moderation. Cocoa is also a good option as it's rich in antioxidants.
• Unsweetened Coffee and Tea: These are carb-free and can provide an energy boost. Just be mindful of your caffeine intake, especially if it affects your sleep.
• Berries: Although most fruits are too high in carbs for keto, berries are an exception. Strawberries, blackberries, raspberries, and blueberries are low in carbs and high in fiber.

Transitioning to keto gradually

Transitioning to the keto diet can be challenging, but there are ways to make the process smoother and reduce the risk of keto flu. Here are some tips for transitioning to keto gradually:

Start with a Low-Carb Diet

Before fully diving into the keto diet, consider starting with a typical low-carb diet to give your body time to adjust. This can help ease the transition and make it less shocking for your body. Try this approach for a week before moving on to the full keto diet.

Stay Hydrated

Drinking plenty of water is crucial when transitioning to keto. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Aim to drink at least half your body weight in ounces of water per day, and even more if you're very active. Staying hydrated can help reduce symptoms like headaches and fatigue.

Increase Electrolyte Intake

The keto diet can lead to a loss of minerals, so it's important to increase your intake of electrolytes like sodium, potassium, and magnesium. Include salty foods and potassium-rich, keto-friendly foods like leafy greens and avocados in your diet. You can also consider taking electrolyte supplements or drinking sugar-free sports drinks.

Get Plenty of Rest

Prioritize sleep during the transition to keto. The metabolic changes can cause a temporary decrease in energy levels and even hormonal fluctuations, making fatigue worse. Aim for sufficient and quality sleep to help combat the zapped energy levels associated with the keto transition.

Practice Portion Control

While it's important to eat enough fat and keto-friendly foods, portion control is still crucial for weight loss. Be mindful of your calorie intake and track your macros to ensure you're not consuming more calories than you burn. This will help you stay on track with your weight loss goals.

Gradually Add Carbs Back In

If you're struggling with the keto flu, consider a more gradual approach to carb restriction. Instead of drastically cutting carbs all at once, slowly reduce your carb intake over several weeks. This gives your body more time to adapt to using fat for fuel and may help alleviate some of the keto flu symptoms.

Remember, transitioning to keto is a process, and it may take time for your body to adjust. Listen to your body and make gradual changes to find what works best for you.

Frequently asked questions