Keto Flu Remedies: Feel Better, Stay In Ketosis

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. Symptoms include headache, brain fog, fatigue, irritability, nausea, insomnia, and constipation. While the ketogenic diet is considered safe for most people, it's associated with some unpleasant side effects. The keto flu is not a rite of passage, and there are several remedies to alleviate its symptoms.

Consume more sodium

Consuming more sodium is one of the most effective ways to combat keto flu. Sodium deficiency is a common trigger for keto flu, and increasing sodium intake can help alleviate the associated symptoms.

When following a ketogenic diet, it is important to understand the role of insulin in regulating sodium levels. Insulin is a hormone that, among other functions, signals the kidneys to retain sodium. In low-carb diets, insulin levels are minimised, resulting in increased sodium excretion through urine. This loss of sodium, combined with a reduced intake of salty processed foods, can lead to a sodium deficiency.

The symptoms of sodium deficiency overlap significantly with the symptoms of keto flu, including headaches, muscle cramps, weakness, brain fog, insomnia, and irritability. By increasing sodium intake, individuals can effectively combat these symptoms. It is recommended to salt food more generously, consume sodium-rich foods like pickles and olives, and consider electrolyte supplements to ensure adequate sodium levels.

However, it is important to note that overconsumption of water can dilute blood sodium levels and exacerbate the symptoms of sodium deficiency. Therefore, it is advisable to drink electrolyte water to thirst rather than overhydrating.

Additionally, sodium plays a crucial role in facilitating nerve impulses, regulating fluid balance, and influencing various hormones. By addressing sodium deficiency, individuals can improve their overall well-being and enhance their keto diet experience.

In summary, consuming more sodium is a crucial step in alleviating keto flu symptoms. By understanding the relationship between insulin, sodium retention, and the ketogenic diet, individuals can effectively manage their sodium intake, mitigate keto flu symptoms, and optimise their health during their dietary transition.

Drink water and electrolytes

Drinking water and electrolytes is an important strategy to combat keto flu. The keto diet can cause a rapid shedding of water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body.

Drinking enough water is necessary for optimal health and can also help reduce keto flu symptoms like fatigue and muscle cramping. Staying hydrated is especially important when experiencing keto-flu-associated diarrhea, which can cause additional fluid loss.

When following a ketogenic diet, insulin levels decrease, and the kidneys release excess sodium from the body. The keto diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet.

Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are excellent ways to ensure you are maintaining a healthy balance of electrolytes. These foods are also high in magnesium, which may help reduce muscle cramps, sleep issues, and headaches.

Additionally, drinking electrolyte water to thirst can help combat both dehydration and overhydration, two potential causes of keto flu. Thirst is a brilliant guide to hydration needs. Receptors in your brain constantly monitor fluid balance, triggering thirst if you need more water. Adding electrolytes (especially sodium) to the mix helps prevent overhydration as well as sodium deficiency.

Eat more fibre, vitamins and minerals

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. Symptoms can include fatigue, headaches, muscle cramps, insomnia, and nausea. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

One way to alleviate the symptoms of keto flu is to eat more fibre, vitamins, and minerals. The ketogenic diet is very low in carbohydrates, and this drastic reduction can come as a shock to the body. Eating more fibre, vitamins, and minerals can help to ensure your body is getting the nutrients it needs during this transition period.

Non-starchy vegetables are a good source of vitamins, minerals, and fibre. Examples of non-starchy vegetables include kale, arugula, spinach, broccoli, lettuce, and asparagus. These vegetables provide valuable nutrients that may be harder to come by on a keto diet.

It's important to note that not everyone can tolerate a lot of fibre, especially those with existing gut issues. In these cases, a low-fibre diet may actually be therapeutic while the gut heals.

In addition to eating more fibre, vitamins, and minerals, there are other ways to alleviate keto flu symptoms. Staying hydrated, replacing electrolytes, getting enough sleep, and avoiding strenuous activities can all help to reduce symptoms.

It's also important to note that keto flu symptoms should only last for a few days to a few weeks. If your symptoms last longer or become more severe, it's important to consult a doctor.

Take certain medications

Taking certain medications can help alleviate keto flu symptoms. Doctors may prescribe histamine 2-receptor blockers or proton pump inhibitors to people who experience acid reflux. Doctors may also need to modify insulin and oral drug dosages for diabetic patients who are starting a keto diet.

If you are experiencing keto flu symptoms, it is important to consult a doctor to ensure that the keto diet is safe for you and to rule out other causes.

Avoid strenuous exercise

Exercise is important for staying healthy and keeping body weight in check. However, if you're experiencing keto flu symptoms, it's best to avoid strenuous exercise. Strenuous exercise is defined as intense physical activity that requires a significant amount of effort and energy expenditure. Examples include intense biking, running, weightlifting, and HIIT workouts.

When you're experiencing keto flu, your body is already going through a lot of changes and adjustments. The keto flu is a set of symptoms that occur when your body is adapting to a new diet consisting of very few carbohydrates. This transition period can be challenging, and adding strenuous exercise into the mix can make it even more difficult.

During the first week of following a ketogenic diet, it's common to experience fatigue, muscle cramps, and stomach discomfort. Engaging in strenuous exercise can exacerbate these symptoms and make you feel even worse. It's important to listen to your body and give it the rest it needs.

Instead of strenuous exercise, focus on lighter activities such as walking, yoga, or leisurely biking. These activities can help improve your symptoms without putting too much strain on your body.

It's also important to note that everyone's experience with keto flu is different. Some people may find that they can tolerate more physical activity during this time, while others may need to take it even easier. The key is to pay attention to your body and adjust your exercise routine accordingly.

In addition to avoiding strenuous exercise, there are a few other things you can do to help manage keto flu symptoms:

• Drink plenty of water to stay hydrated and replace lost fluids.
• Eat more fat to reduce cravings and keep you feeling satisfied.
• Get enough sleep to help regulate hormones and improve symptoms.
• Replace electrolytes to power through the adaptation period and reduce muscle cramps.

Remember, the keto flu is usually temporary, and by taking care of yourself, you can make the transition smoother and more manageable.

Frequently asked questions