Keto Blues: Strategies To Feel Good Again

The keto diet is a popular, effective way to lose weight and improve health. However, it is associated with some unpleasant side effects, which some refer to as the keto flu. Symptoms of the keto flu include nausea, fatigue, headaches, and constipation, among others, and they can last from a few days to several weeks. If you're feeling bad on keto, there are several ways to alleviate these symptoms, including staying hydrated, replacing electrolytes, getting enough rest, and ensuring adequate consumption of fat and carbohydrates.

Drink more water

Drinking more water is one of the most important things to focus on when you're feeling unwell on a keto diet. Here's why:

Replaces Lost Water

When you restrict carbohydrates, your body excretes them, which means you retain less water. For every 1 gram of carbohydrates stored, your body holds on to an average of 3-4 grams of water. So, when you eliminate carbs, water is flushed out as well. This can lead to dehydration, which can cause headaches, fatigue, dry mouth, and flu-like symptoms.

Curbs Cravings and Regulates Appetite

Often, when you experience hunger pangs or sugar cravings on keto, it is likely due to dehydration. Instead of reaching for a sugary snack, make it a habit to drink a glass of water. This will help you stay on track with your diet and regulate your appetite.

Less Stress on Your Kidneys

The ketogenic diet can lead to the production of ketones, which are acidic and need to be flushed out to prevent accumulation in the body. Drinking more water supports the kidneys by helping to filter out these ketones and any other unnecessary toxins.

Water Helps Fat Metabolize Faster

The process of beta oxidation, where fats are broken down, requires water molecules. Burning fat costs more water compared to burning carbohydrates, so drinking more water will help your body break down fats more effectively.

The general recommendation for water intake is 91 to 125 fluid ounces per day for adults. However, as a ketogenic dieter, you will need to drink even more water due to the fluid excretion that occurs with low-carb eating. Aim to drink until your urine is light yellow. This is a good indicator that you are properly hydrated.

Tips for Staying Hydrated

• Drink a glass of water as soon as you wake up. Your body is most dehydrated after a full night's rest.
• Keep a water bottle with you at all times. This will remind you to drink water throughout the day and make it easily accessible.
• Flavor your water if you don't like the taste of plain water. You can add natural citrus juice or use zero-calorie flavoring. Just make sure to avoid adding sugar or calories.

Increase salt intake

When starting a keto diet, it is important to understand the importance of increasing salt consumption. As your body transitions from burning sugar to burning fat, it reduces the amount of sodium stored in the body, thus requiring more salt in your diet. Since keto excludes most convenient processed foods that are high in sodium, the amount of sodium consumed is naturally decreased. As a result, sodium levels often drop, which can cause unpleasant side effects.

Preventing "Keto Flu"

The "Keto Flu" is one of the less desirable effects of the ketogenic diet, usually happening within the first three to five days of starting the diet. Symptoms include feeling lethargic, irritable, unmotivated, and more. This is mostly caused by dehydration and electrolyte imbalance. Low sodium levels in the body can contribute to these symptoms, so increasing salt intake can help prevent or alleviate the keto flu.

Avoiding Tummy Troubles

An electrolyte imbalance can lead to digestive issues, as sodium is necessary for the proper functioning of the muscles in the digestive tract. Low sodium levels can cause tummy troubles such as constipation and nausea. Increasing salt intake, either through diet or supplements like Epsom salt baths, can help alleviate these issues.

Reducing the Risk of Muscle Cramps

Muscle cramps, especially at night, usually indicate mild dehydration or low electrolyte levels. This is a common issue when starting a ketogenic diet. Increasing salt intake, along with staying hydrated and ensuring adequate potassium intake, can help reduce the risk of muscle cramps.

Overall Benefits of Sodium

Sodium is an essential mineral that helps regulate water retention and balance water in and around cells. Without enough sodium, you may experience complications such as restlessness, brain fog, fatigue, muscle cramps, and digestive issues. Sodium intake is crucial when following a ketogenic diet since keto tends to lower sodium levels in the body.

By increasing your salt intake and staying hydrated, you can alleviate many of the unpleasant side effects associated with starting a ketogenic diet. However, if you have underlying medical conditions or are taking certain medications, it is important to consult your doctor before significantly increasing your salt intake.

Eat more fat

If you're feeling bad on keto, it might be time to eat more fat. Here's why:

The keto diet is a very low-carbohydrate, high-fat diet. When you drastically cut back on carbs, you need to increase your fat intake to ensure your body is getting enough energy. If you don't eat enough fat, your body will think it's starving, leaving you feeling tired, hungry, and miserable.

A well-balanced keto diet includes enough fat to ensure you feel satisfied after meals, can go several hours without feeling hungry, and have ample energy. When starting out on the keto diet, be sure to increase your fat intake until your body adapts to using fat and ketones as its main energy sources.

Not sure how to add more fat to your keto diet? Here are some tips:

• Add butter or other healthy fats like avocado or extra virgin olive oil to your meals.
• Choose fatty cuts of meat, such as chicken thighs or ribeye steak.
• Cook your foods in fat, such as bacon grease or coconut oil.
• Include high-fat dairy products like cheese, cream, and full-fat yogurt.
• Snack on high-fat nuts and seeds, such as macadamia nuts or sunflower seeds.
• Use fat bombs or bulletproof coffee to increase your fat intake.

Remember, it's important to listen to your body and adjust your fat intake as needed. If you're still feeling bad after increasing your fat intake, be sure to consult with a healthcare professional to ensure the keto diet is right for you.

Transition slowly

Transitioning slowly to a keto diet can help alleviate some of the unpleasant symptoms that come with the body's adjustment to this new way of eating. Here are some tips for a gradual transition:

• Gradually reduce carbohydrates: Instead of eliminating carbohydrates all at once, try cutting back on them slowly over time. This can make the transition smoother and help decrease keto-flu symptoms.
• Increase healthy fats: It is important to increase your intake of healthy fats, such as avocado and extra virgin olive oil, when starting a keto diet. This will ensure you're not hungry after meals and will provide your body with the energy it needs.
• Maintain adequate protein intake: Make sure you're consuming enough protein to support your body's needs. This will also help you feel satisfied and maintain muscle mass during the transition.
• Stay hydrated: Drink plenty of water and other fluids to combat dehydration, which is a common issue when reducing carbohydrate intake. Aim for a minimum of 2.5 litres of fluid per day during the first week of keto.
• Replenish electrolytes: Electrolyte imbalances can occur due to reduced insulin levels and the loss of electrolytes through urination. Include potassium-rich, keto-friendly foods like leafy greens and avocados, and consider adding salt to your meals.
• Take it easy: Avoid strenuous exercise during the initial transition phase. Light activities like walking or yoga may be beneficial, but give your body time to rest and adapt to the new fuel system.
• Listen to your body: If you're feeling hungry, eat! Don't restrict your food intake too much, especially in the first week of keto. Eat until you're satisfied and have keto-friendly snacks on hand to ward off hunger between meals.

Avoid strenuous activity

When starting a keto diet, it is common to experience a set of symptoms known as the "keto flu." This is caused by the body adapting to a new diet that consists of very few carbohydrates. The keto flu can cause fatigue, muscle cramps, and stomach discomfort, especially during the first week of the diet.

To alleviate these symptoms, it is recommended to avoid strenuous exercise and give your body some rest. Instead of intense activities like biking, running, weight lifting, and strenuous workouts, opt for lighter activities such as walking, yoga, or leisurely biking, which may help improve your symptoms.

• Light activities: Engage in light physical activities such as walking, gentle yoga, or leisurely biking. These activities can help improve your symptoms without putting excessive strain on your body.
• Rest and recovery: Listen to your body and allow yourself to rest and recover. Reducing your activity level for a short period will help your body adjust to the new diet and reduce the intensity of keto flu symptoms.
• Gradual progression: If you usually engage in intense workouts, gradually progress back into them once you start feeling better. Start with lighter versions of your usual workouts or reduce the intensity and duration temporarily.
• Mind-body practices: Explore mind-body practices such as stretching, meditation, or tai chi. These practices can help you stay active while avoiding strenuous activity.
• Modify your routine: Modify your exercise routine to accommodate your energy levels. For example, you could reduce the frequency, duration, or intensity of your workouts until you feel more energized.
• Prioritize self-care: Prioritize self-care and listen to your body's needs. Get enough sleep, stay hydrated, and practice stress management techniques such as deep breathing or relaxation techniques.

Remember, the keto flu is usually temporary, and the symptoms should subside within a few days to a few weeks as your body adapts to the new diet. If you continue to experience severe or prolonged symptoms, it is recommended to consult a healthcare professional for personalized advice.

Frequently asked questions