Keto Flu: Mineral Deficiency And How To Fix It

The keto flu is a collection of symptoms that some people experience when they 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. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The drastic reduction in carbohydrates can come as a shock to the body, causing withdrawal-like symptoms. The keto flu is not the same as the flu, but it can cause symptoms such as nausea, fatigue, headaches, and muscle soreness. One of the factors contributing to the keto flu is dehydration and the loss of minerals and electrolytes.

Sodium

Keto flu is a set of symptoms, including headaches, fatigue, weakness, irritability, muscle cramps, and insomnia, that can occur when transitioning to a ketogenic diet. While it is often referred to as the keto flu, it is not an actual flu or a contagious illness. Instead, it is a result of the body's response to a low-carb diet and the subsequent reduction in insulin levels.

One of the main causes of keto flu is a deficiency in sodium, an essential mineral that facilitates nerve impulses, regulates fluid balance, and influences hormones. When insulin levels drop on a ketogenic diet, the body starts to excrete more sodium in the urine, along with water. This loss of sodium and water can lead to dehydration and a range of unpleasant symptoms.

To combat keto flu caused by low sodium levels, it is important to increase your sodium intake. Here are some ways to do that:

• Salt your food generously. Aim for 4000-7000 mg of sodium per day, which is about 2-3 teaspoons of salt.
• Consume salty foods like pickles, olives, or bone broth.
• Drink electrolyte water or salty water. You can add a pinch of salt to your water or use a sugar-free electrolyte drink mix.
• Try drinking bouillon, which contains about 1 gram of sodium per cup.
• If you're very active, consider taking a sodium supplement to meet your increased needs.

It is important to listen to your body and adjust your sodium intake accordingly. While increasing sodium intake can help alleviate keto flu symptoms, overhydration and excessive sodium consumption can also have negative effects.

In addition to increasing sodium intake, there are other strategies to combat keto flu, such as increasing fat intake, especially medium-chain triglycerides (MCTs), eating non-starchy vegetables, and supplementing with other electrolytes like potassium and magnesium.

Potassium

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. This is because the body is entering a state of ketosis, burning fat for energy instead of glucose. This can cause a temporary imbalance in the body's energy sources, insulin, and minerals.

One of the minerals affected is potassium. The keto diet restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. This can lead to a deficiency, which may cause keto flu symptoms such as fatigue, muscle cramps, and weakness.

To combat this, it is recommended to include potassium-rich, keto-friendly foods in your diet. These include green leafy vegetables, such as spinach, and avocados. By ensuring you are maintaining a healthy balance of electrolytes, you can help power through the keto diet adaptation period and reduce any related symptoms.

In addition to dietary sources, some people may also benefit from taking an electrolyte supplement to boost their potassium intake. This can be in the form of a sports drink or electrolyte-enhanced water.

Magnesium

The ketogenic diet, a very low-carbohydrate, high-fat, and moderate-protein diet, can lead to a magnesium deficiency and, subsequently, the keto flu. This is because the keto diet restricts many magnesium-rich foods, such as fruits, beans, and starchy vegetables. Additionally, when the body enters ketosis, it can lead to increased urination, resulting in the loss of magnesium and other electrolytes.

Symptoms of the keto flu include fatigue, muscle cramps, headaches, nausea, and irritability, which overlap with the symptoms of magnesium deficiency. Consuming magnesium-rich foods or taking supplements can help alleviate these symptoms. However, it is important to consult a healthcare professional before taking any supplements, as excessive magnesium intake can have adverse effects.

To prevent or alleviate the keto flu, it is recommended to consume magnesium-rich foods such as:

• Hemp seeds
• Pumpkin seeds
• Spinach
• Halibut
• Cashews
• Almonds
• Dark chocolate
• Macadamia nuts
• Salmon
• Avocado

Calcium

When transitioning to a ketogenic diet, you may experience a sudden decrease in calcium levels. This is due to increased urination, as the body does not retain water when in ketosis. Additionally, calcium is lost through hair, skin, and nails.

The recommended daily intake of calcium is around 1,100–1,200 mg. However, the keto diet may restrict calcium-rich foods such as dairy, fruits, vegetables, and enriched grains. As a result, dietary calcium intake may be insufficient. Furthermore, high-fat diets can increase acid production, leading to lower urine pH. To maintain stable blood pH, the kidneys filter out this acid, and calcium from bones is used as a buffer, resulting in higher calcium loss in urine and lower bone density.

To prevent a calcium deficiency on a keto diet, include the following calcium-rich foods:

• Sardines and other canned fatty fish with bones
• Spinach and other dark leafy greens like kale
• Broccoli
• Chia seeds
• Almonds
• Sesame seeds
• Poppy seeds
• Cheese, especially Parmesan

In addition to dietary sources, calcium supplements can also help ensure adequate calcium intake. However, it is important to prioritise obtaining calcium from food sources before relying on supplements.

Phosphorus

The keto flu can be a challenging experience for those who undertake a ketogenic diet. Symptoms such as dizziness, sugar cravings, irritability, and poor focus or concentration may arise. Ensuring adequate phosphorus intake during this transition can help mitigate some of these symptoms. Phosphorus is involved in energy production and metabolism, and sufficient levels can help maintain energy levels and cognitive function. Including phosphorus-rich foods in the diet, such as meat, fish, eggs, and dairy products, can help prevent deficiencies and support overall health.

It is worth noting that the keto flu typically lasts for a short period, usually resolving within a few days to a few weeks. However, for some individuals, the symptoms may persist for a month or longer. During this transition, it is crucial to listen to your body and make adjustments as needed. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on managing the keto flu and ensuring adequate phosphorus intake.

In summary, phosphorus is an essential mineral that plays a vital role in energy production, bone health, and nerve function. When embarking on a ketogenic diet, the body undergoes a significant shift in its primary fuel source, which can lead to the keto flu. Ensuring sufficient phosphorus intake during this transition can help alleviate some of the associated symptoms and support overall health and well-being.

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