Keto Flu: Strategies To Minimize Symptoms And Feel Better

The keto flu is a collection of symptoms experienced by some people when they first 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 temporary, they can be distressing and include fatigue, muscle soreness, and nausea. The good news is that there are ways to curb keto flu and make the transition to a ketogenic diet more comfortable. Here are some strategies to alleviate the symptoms:

1. Increase Fluid Intake: Staying hydrated is crucial, as a keto diet can lead to rapid water loss, increasing the risk of dehydration. Aim for around 2.5 liters of fluid daily during the initial week of keto.

2. Replenish Electrolytes: Electrolyte imbalances are a common cause of keto flu. Increase your sodium intake by adding salt to your meals and drinking bone broth. Consume potassium-rich foods like avocados and leafy greens, and consider taking magnesium supplements.

3. Gradual Carb Reduction: Instead of abruptly eliminating carbs, try a gradual approach. Start by cutting out refined sugars, then starches, and finally, reduce fruit and starchy vegetable intake. This gives your body time to adjust.

4. Consume More Fat: Eating more fat can help your body transition to using fat and ketones for energy. Include healthy fats like avocado, nuts, and olive oil in your diet.

5. Prioritize Sleep: Keto flu can leave you feeling exhausted. Make sure to get sufficient sleep, maintain a consistent sleep schedule, and create a relaxing bedtime routine to promote restful sleep.

6. Meditation: Meditation can help reduce stress levels and improve your overall sense of well-being. Try meditating for 15 minutes daily, focusing on your breath and gently bringing your attention back whenever your mind wanders.

7. Light Exercise: Engage in light, low-intensity exercise like walking or yoga. This can help improve your body's ability to switch between fuel sources and may alleviate keto flu symptoms.

8. Avoid High-Intensity Exercise: Initially, avoid strenuous workouts as they can be more stressful for your body while it adjusts to the new diet. Give yourself time to adapt before resuming high-intensity exercises.

Drink more water

Drinking more water is one of the most important things you can do to prevent and reduce keto flu symptoms. Here are some reasons why, along with tips to ensure you're staying properly hydrated:

Prevent Dehydration

A keto diet can cause a rapid loss of water weight, increasing the risk of dehydration. This is because carbohydrates bind to water in the body, so when you reduce your carb intake, your body excretes water. Drinking plenty of water will help replenish these losses and prevent dehydration, which can worsen keto flu symptoms.

Relieve Symptoms

Staying hydrated can help alleviate specific keto flu symptoms such as fatigue, muscle cramping, and nausea. Since keto flu is often accompanied by diarrhea, which can lead to additional fluid loss, it's especially important to replace fluids to prevent dehydration and ease these symptoms.

Calculate Your Water Intake

It's recommended that women drink 91 ounces of water per day, while men should aim for 125 ounces. Keep a reusable water bottle with you at all times and aim to finish it by the end of the day. Try to drink most of your water during the day to avoid frequent bathroom trips at night.

Combine with Electrolytes

While drinking more water is essential, it's also crucial to replenish electrolytes, as they are lost along with water when you reduce carb intake. Electrolytes include sodium, potassium, and magnesium, which can be obtained through dietary sources or supplements. Combining water intake with electrolyte replacement will help your body retain fluids more effectively.

Other Tips

• Listen to your body and drink when you feel thirsty, but also try to anticipate thirst by drinking regularly throughout the day.
• While water should be your primary source of hydration, you can also increase your fluid intake with no-calorie flavoured water or herbal teas.
• If you're experiencing keto flu, avoid strenuous exercise, as it can worsen symptoms and lead to further fluid loss. Opt for light activities like walking or yoga instead.
• In addition to water intake, make sure to get enough sleep, as fatigue is a common symptom of keto flu. Prioritize rest, create a relaxing bedtime routine, and aim for consistent sleep and wake times.

By following these tips and staying properly hydrated, you can effectively curb keto flu and make your transition to a ketogenic diet more comfortable.

Increase your salt and water intake

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. The symptoms can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the most effective ways to curb keto flu is to increase your salt and water intake. This is because a ketogenic diet causes a lot of water loss in the beginning, which can lead to dehydration. Additionally, when insulin levels decrease on a ketogenic diet, the kidneys release excess sodium from the body, causing an electrolyte imbalance.

To combat this, aim to drink at least 2.5 litres of fluid every day during your first week of keto. You can also drink a glass of water with half a teaspoon of salt stirred into it to quickly alleviate keto flu symptoms. Bone broth, bouillon, and salted butter are also good options to help replenish electrolytes.

Increasing your salt and water intake can help reduce keto flu symptoms significantly and often eliminate them altogether.

Eat more fat

Eating more fat is one of the most important things you can do to curb keto flu. Fat is the primary fuel source on a ketogenic diet, so eating more of it will help reduce cravings and keep you feeling satisfied.

• Increase your consumption of healthy fats: Avocados, olive oil, avocado oil, nuts, and seeds are all excellent sources of healthy fats that can help curb keto flu.
• Add fat to your coffee or tea: Try adding a tablespoon of coconut oil to your morning beverage.
• Snack on high-fat foods: Half an avocado, some bacon, or a handful of nuts can be a great way to increase your fat intake.
• Load up on egg yolks: Egg yolks are a great source of healthy fats and can help you meet your fat intake goals.
• Use fat bombs: Fat bombs are a great way to add more fat to your diet. Check out recipes or buy pre-made ones online.
• Supplement with MCT oil: MCT oil is made from medium-chain triglycerides, which are easily converted into ketones in the liver. This can help you become keto-adapted more quickly and efficiently.

Remember, it's important to eat enough fat to reduce cravings and keep your body fueled during the transition to a ketogenic diet. Don't be afraid to experiment and find what works best for you.

Get more sleep

Sleep is important, and a lack of it can have a detrimental effect on your health and keto diet goals.

The keto diet can interrupt your sleep at night. It's a common symptom of changing your diet from high-carb to very low-carb. Other flu-like symptoms that happen along with insomnia include body aches, hunger, and increased thirst.

Keto insomnia is a temporary problem in which a new keto dieter has difficulty falling or staying asleep. People who experience this usually do so within the first few days of reducing carbohydrates.

This is also the same period in which you experience other side effects of going keto, which makes the whole keto transition extremely challenging. Because sleep deprivation makes you tired during the day, it may cause you to crave sugar and high-carb foods, which is detrimental to your health and keto diet goals.

• Get plenty of rest: Keto flu can leave you feeling drained and exhausted. Take things easy while you recover—it shouldn’t last longer than a week. Try to keep your social schedule light during this time, stick to only gentle exercise, and make sure you get to bed early each night.
• Stick to a sleep schedule: Decide on a sleep schedule and stick to it. Choose a specific bedtime and wake-up time, and make sure you meet the recommended sleep hours—7 to 9 hours of sleep each night.
• Avoid blue light before bed: Blue light from electronic devices can negatively affect your sleep. Try to turn off all electronic devices at least 2 hours before going to bed. If you can't avoid using devices, use blue light-blocking glasses or enable night mode on your devices.
• Take melatonin supplements: Melatonin can help you sleep during the transition to a keto diet. Take melatonin around 1 hour before going to bed, but only during the insomnia period. Once your body gets used to your sleeping schedule, you won't need any supplements.
• Get into ketosis faster: The faster you enter ketosis, the faster you'll start burning fat and feeling better. Cut down on carbs, add light exercises, and consider taking exogenous ketone supplements to speed up the process.
• Supplement with electrolytes: When you cut out carbs, your kidneys shift from retaining water and sodium to excreting them, which also removes many electrolytes. These electrolytes are important for your body's biological processes, muscles, and sleep. Dealing with electrolyte imbalance is straightforward: just add some quality electrolytes to your diet.

Drink electrolytes

Drinking electrolytes is one of the best ways to curb keto flu. The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. This is because the ketogenic diet is very low in carbohydrates, and the body needs time to adjust to this new way of eating.

Electrolyte imbalance is the primary cause of keto flu. Electrolytes are minerals that conduct electricity when dissolved in water, and they are necessary for critical body functions such as regulating muscle contractions, controlling nervous system function, balancing blood pressure, and rebuilding damaged tissue. When you restrict carbohydrates, your body produces less insulin, which causes your kidneys to flush out excess water and sodium. In order to maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium, and magnesium.

• Increase your salt intake: Add more salt to your food or drink bone broth, which is high in sodium.
• Consume more magnesium-rich foods: Include dark chocolate, avocado, low-carb nuts, fish, and leafy greens in your diet.
• Eat more potassium-rich foods: Avocados, fish, beef, eggplant, and leafy greens are good sources of potassium.
• Take supplements: If you can't get enough electrolytes from your diet, consider taking a supplement. Look for one that contains a balance of sodium, potassium, magnesium, and calcium.

It's important to note that you should always consult with your doctor before taking any supplements, especially if you have impaired kidney function. Additionally, make sure to drink plenty of water along with increasing your electrolyte intake to stay hydrated.

Frequently asked questions