Keto Flu: Strategies For Fighting Flu Symptoms

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, among others. While the ketogenic diet is considered safe for most people, it is associated with some unpleasant side effects. However, there are ways to reduce the symptoms of keto flu and help your body get through the transition period more easily.

Drink more water

The keto diet can cause a range of flu-like symptoms, often referred to as the "keto flu", as a result of the body's reaction to a drastic reduction in carbohydrates. One of the most important ways to combat these symptoms is to drink more water.

The keto diet can lead to a rapid loss of water stores, which increases the risk of dehydration. This is because the body stores extra sugar in a molecule called glycogen, which binds to water. When the body enters ketosis, it releases the water that was stored with the glycogen. Therefore, it is crucial to drink plenty of water to prevent dehydration and minimise symptoms such as fatigue.

Drinking more water can also help with rehydration and may contribute to a feeling of fullness, reducing hunger. It is recommended to drink at least half of your body weight in ounces of water every day, and to increase this amount if you are very active. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day.

In addition to water, it is beneficial to consume no-calorie flavoured water or other fluids to ensure adequate hydration. It is also important to be mindful of electrolyte depletion, as the keto diet restricts many electrolyte-rich foods. Increasing your intake of salts, potassium, and magnesium can help to replace lost electrolytes and improve symptoms such as muscle cramps and nausea.

Eat more salt

The keto flu is a group of symptoms that occur within the first few days of starting a ketogenic diet. It is caused by your body's response to entering ketosis, which can often mimic flu-like symptoms. This is because your body is withdrawing from using carbohydrates for energy and is now burning fatty acids for energy.

One way to combat the keto flu is to eat more salt. This is because the transition into ketosis is thought to encourage diuresis—increased urine output—which can lead to a loss of sodium. Eating more salt can help to replace this lost sodium and improve keto flu symptoms.

• Add salt to your food: You can simply add more salt to your meals. Aim for around 2-3 teaspoons of salt per day. However, it is important to be cautious when increasing your salt intake, as a low-salt diet is usually healthier. Consult with your doctor before increasing your salt intake, especially if you have certain health conditions such as high blood pressure or congestive heart failure.
• Drink sports drinks: Sports drinks are often high in electrolytes, including sodium, and can help your body adjust to ketosis.
• Consume bone broth: Bone broth is a good source of sodium and can help you increase your salt intake.
• Eat salted nuts: Mixed nuts or macadamia nut packs can provide some additional salt to your diet.
• Pickles and pickle juice: Pickles and pickle juice are high in sodium, but be sure to choose options without added sugar.

By increasing your salt intake and staying hydrated, you can help improve keto flu symptoms and make the transition into ketosis smoother.

Get more rest

Getting more rest is an important part of managing keto flu symptoms. The keto flu can cause fatigue and irritability, and a lack of sleep can increase levels of the stress hormone cortisol, which can negatively impact your mood and make keto-flu symptoms worse.

If you are having trouble falling or staying asleep, there are several things you can try. Firstly, reduce your caffeine intake, especially later in the day, as caffeine is a stimulant that can negatively impact your sleep. Secondly, cut out ambient light by turning off electronic devices in your bedroom to create a dark environment and promote restful sleep. Taking a bath with Epsom salt or lavender essential oil is another way to relax and prepare your body for sleep. Finally, getting up early and waking up at the same time every day can help to normalise your sleep patterns and improve your sleep quality over time.

Take supplements

Taking supplements is one of the ways to manage keto flu symptoms. The keto diet can lead to nutrient deficiencies, so taking supplements can help compensate for lost nutrients.

Electrolytes

The keto diet can result in dehydration and electrolyte imbalances. Therefore, it is important to ensure adequate hydration and electrolyte intake. Electrolyte supplements or sports drinks can help prevent cramps and nausea associated with keto flu.

Magnesium

Magnesium-rich foods, such as whole grains, bananas, and beans, are often limited on the keto diet. Magnesium plays a crucial role in various bodily functions, including immune health, blood sugar regulation, and heart health. Taking a magnesium supplement can help prevent deficiencies and their associated symptoms, such as nausea, vomiting, and fatigue.

Calcium

Limiting dairy products on the keto diet can lead to reduced calcium intake. Calcium is essential for muscle and blood vessel contraction, hormone release, bone strength, and nervous system support. A calcium supplement can be beneficial if you find it challenging to consume enough leafy greens or fish, which are good sources of calcium.

Iron

Iron is another critical nutrient that may be lacking in the keto diet. Iron deficiency can lead to anemia, weakness, and a weakened immune system. While meat and keto-approved foods contain adequate amounts of iron, a supplement may be necessary if your iron intake is insufficient.

Vitamin D

Vitamin D is essential for calcium absorption, bone health, and supporting the nervous, muscular, and immune systems. As many people avoid direct sun exposure, it can be challenging to obtain sufficient vitamin D. A vitamin D supplement can help ensure adequate intake, especially if you are not consuming enough fatty fish or eggs, which are good sources of this nutrient.

It is important to consult a healthcare provider before starting any supplement regimen to ensure safety and determine the appropriate dosages for your individual needs.

Eat more fibre

Fibre is an essential part of our diet, and increasing your fibre intake can be a great way to combat the keto flu. Fibre helps with digestion and can also assist in weight loss, which is a common goal for those on the keto diet.

When starting the keto diet, it is important to remember that you are making a significant change to your body's usual way of operating. The keto diet restricts carbohydrates, which are the body's main source of energy, and instead focuses on burning fat for fuel. This drastic reduction in carbohydrates can be a shock to the system, and your body may need time to adjust.

One way to ease this transition is by ensuring you are consuming enough fibre. Fibre helps to regulate digestion and can be particularly beneficial if you are experiencing constipation, which is a common symptom of the keto flu. Aim for high-fibre foods such as leafy green vegetables, avocados, and nuts. These foods are also rich in other nutrients, such as potassium and magnesium, which can help to combat other symptoms of the keto flu, like muscle cramps and headaches.

In addition to eating more fibre, staying hydrated is crucial. The keto diet can cause a rapid loss of water, increasing the risk of dehydration. Drink plenty of water and consider adding electrolytes to your routine, as the keto diet can also affect the balance of electrolytes in your body.

While increasing your fibre intake, it is also important to ensure you are still adhering to the principles of the keto diet. The keto diet is typically 70-80% fat, 10-20% protein, and only 5-10% carbohydrates. This means that, while you are increasing your fibre intake, you should still be mindful of the types of foods you are consuming and their macronutrient composition.

Remember, the keto flu is usually temporary, and by taking steps like increasing your fibre intake, staying hydrated, and ensuring adequate electrolyte consumption, you can help ease the symptoms and make the transition smoother.

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