Electrolytes To The Rescue: Curing Keto Flu

The keto flu is a set of symptoms that some people experience when they start a ketogenic diet. This happens because the body is adapting to a new diet consisting of very few carbohydrates. Symptoms can include nausea, constipation, headaches, fatigue, and sugar cravings. The keto flu can be avoided by staying hydrated, replacing lost electrolytes, getting enough rest, and ensuring you are consuming enough fat and carbohydrates. Electrolyte imbalances can be rectified by increasing your sodium intake from salt, getting potassium from non-starchy vegetables, and increasing your magnesium intake from various nuts and seeds.

Drink more water

Drinking more water is one of the most important things you can do to prevent and treat keto flu. When you start a keto diet, it's crucial to increase your water intake to prevent dehydration. This is because the keto diet causes a rapid loss of water stores in the body.

Your body stores extra sugar in a molecule called glycogen, which is kept in your cells along with a lot of water. When you go into ketosis, your body gets rid of the water that was stored with the glycogen, which can lead to dehydration if you don't drink enough fluids.

Drinking plenty of water will help you stay hydrated and reduce keto flu symptoms such as fatigue and muscle cramping. It is especially important to replace fluids if you are experiencing diarrhea associated with keto flu, as this can lead to even more fluid loss.

Aim for 16 cups of water per day (a gallon), but listen to your body and don't overdo it. The goal is to quench your thirst and prevent dehydration.

In addition to drinking water, it is also important to replenish electrolytes, as the keto diet can cause a loss of electrolytes as well. Sodium, magnesium, and potassium are essential for maintaining proper hydration and supporting various bodily functions. You can increase your electrolyte intake by adding more salt to your food or drinking sports drinks that are high in electrolytes.

By staying properly hydrated and replenishing electrolytes, you can help your body adjust to ketosis more smoothly and reduce the unpleasant symptoms of keto flu.

Get more sleep

Sleep is important for everyone, but it's especially important if you're experiencing keto flu. Lack of sleep can increase cortisol levels, which can amplify some of the same keto flu symptoms you're trying to avoid.

If you're having a hard time falling or staying asleep, try these tips:

• Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. Avoid caffeinated beverages, especially in the afternoon and evening.
• Cut out ambient light: Turn off electronic devices like cell phones, computers, and televisions in your bedroom to create a dark, relaxing environment.
• Take a bath: Adding Epsom salt or lavender essential oil to your bath can help you unwind and prepare for sleep.
• Get up early: Waking up at the same time every day and avoiding oversleeping can help normalise your sleep patterns and improve sleep quality.

Additionally, getting enough sleep is crucial during the keto transition. Your metabolism is adjusting to switching fuel sources, so getting plenty of rest can help reduce stress and fatigue. If your body needs more sleep during this time, allow yourself that luxury. You can always return to your regular sleep schedule once you're in ketosis.

Eat more salt

When starting a ketogenic diet, some people experience a collection of symptoms known as the "keto flu." This is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle cramps, body weakness, and nausea, which can be caused by low levels of electrolytes.

One way to alleviate these symptoms is to eat more salt. When insulin levels decrease, the kidneys release excess sodium from the body. Eating more salt can help to maintain a healthy balance of electrolytes and reduce keto flu symptoms.

• Add more salt to your food: Simply adding more salt to your meals can help increase your sodium intake and maintain electrolyte balance.
• Drink bone broth: Bone broth is a good source of sodium and can be a tasty way to increase your salt intake.
• Salted nuts: Snacking on salted nuts can also help increase your sodium levels.
• Drink sports drinks: Sugar-free sports drinks are high in electrolytes and can help rehydrate and replenish lost electrolytes.
• Salted butter: Stirring a spoonful of salted butter into a glass of water or broth can also help increase your salt intake.

It is important to note that increasing salt intake should be done in moderation and with caution. While it can help alleviate keto flu symptoms, a low-salt diet is generally recommended for overall health. Consult with a healthcare professional before making any significant changes to your diet.

Drink sugar-free sports drinks

Drinking sugar-free sports drinks is an effective way to cure keto flu. This is because keto flu is often caused by dehydration and low electrolytes. When you start a keto diet, your body rapidly sheds water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When you eat fewer carbs, your body gets rid of glycogen and water.

Sugar-free sports drinks are an easy way to rehydrate and replenish lost electrolytes without any added carbs or calories. They can help you combat symptoms such as fatigue, muscle cramps, and body weakness.

It's important to note that while increasing your salt intake can be beneficial during keto flu, it should only be done temporarily and under medical supervision, especially if you have certain health conditions such as high blood pressure or congestive heart failure.

In addition to sugar-free sports drinks, you can also increase your electrolyte intake by consuming more sodium, potassium, and magnesium from whole foods or supplements.

Eat more potassium and magnesium-rich foods

The keto flu is a set of symptoms experienced by some people when they start a ketogenic diet. This is because the body is adapting to a new diet consisting of very few carbohydrates. Symptoms include fatigue, muscle cramps, nausea, and constipation.

To combat the keto flu, it is important to eat more potassium and magnesium-rich foods. Potassium helps contract muscles, relax blood vessels, and keep the heart and kidneys healthy. Magnesium is vital for managing nerve and muscle function, regulating blood pressure and blood sugar, and making protein and DNA.

• Leafy green vegetables like Swiss chard, spinach, kale, collard greens, turnip greens, and mustard greens.
• Avocados
• Salmon
• Beans and legumes
• Nuts like almonds, cashews, and Brazil nuts
• Seeds like flax, pumpkin, and chia seeds
• Bananas
• Yogurt
• Potatoes and sweet potatoes
• Beets
• Tomatoes
• Oranges
• Broccoli
• Mushrooms
• Zucchini
• Beef or pork

Frequently asked questions