Madeleine Hull
Being sick is never fun, but it can be even more challenging when you're following a specific diet like keto. The keto diet is a low-carbohydrate method of eating that has been known to help with various health issues. So, what should you eat when you're feeling under the weather and want to stick to your keto diet? Well, it's important to listen to your body and give it the nourishment it needs to recover. Bone broth, garlic, cinnamon, and soups are popular choices among keto dieters when they're sick. It's also crucial to stay hydrated, so aim for at least one cup of fluids every hour, and more if you have a fever.
| Characteristics | Values |
|---|---|
| Fluids | Water, diluted Powerade Zero, broth |
| Foods | Bone broth, chicken soup, cabbage soup, beef broth, scrambled eggs, keto bread, keto bars, keto cereals, bananas, avocados, whole foods, blueberries, yogurt, cucumber slices, garlic, cinnamon, lemon |
| Other | Rest, medication, avoiding sugar |
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Bone broth
When you're feeling under the weather, it's important to nourish your body with nutrient-dense foods that can help support your immune system and speed up your recovery. Bone broth is an excellent choice, especially if you're following a keto diet, as it offers a multitude of benefits:
Nutrient-Dense and Easily Digestible
Additionally, the collagen and gelatin released during the simmering process contribute to the broth's gut-healing properties. The broth is relatively light and easy to digest, making it ideal for nourishing your body when you're sick without causing additional stress on your digestive system.
Keto-Friendly and Anti-Inflammatory
Furthermore, bone broth is inherently low in inflammatory properties, helping to reduce gut stress and support healthy digestion. This anti-inflammatory nature can also help alleviate symptoms associated with illness, such as inflammation-induced aches and pains.
Electrolyte-Rich
Versatile and Comforting
When you're sick, a warm cup of bone broth can be especially soothing for a sore throat and can help loosen mucus. It provides a comforting and nourishing option when you may not have much of an appetite.
In conclusion, bone broth is an excellent choice when you're feeling unwell and following a keto diet. Its nutrient density, gut-healing properties, keto-friendly profile, and electrolyte content make it a powerful ally in supporting your health and speeding up your recovery.
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Spicy foods
Spicy Broths and Soups
Broths and soups are excellent choices when you're sick, as they are hydrating and can be easily made low-carb. Try a spicy bone broth with hot sauce and vinegar, or a hot and sour soup. You can also make a simple egg drop soup by heating up a broth, beating a few eggs, and slowly pouring them into the simmering broth. Add vegetables and spices like cayenne pepper for an extra kick. Another option is chicken soup made with a whole chicken, garlic, onions, and low-carb vegetables like zucchini, broccoli, and turnips.
Spicy Curries
Curries are another good option, as the spices have anti-inflammatory effects and can help with viral and bacterial infections. You can make a low-carb curry at home or order takeout and skip the naan and rice.
Spicy Miso Soup
Add some spice to your miso soup by using red pepper flake-infused oil. You can use extra virgin olive oil, coconut oil, or avocado oil as a base.
Other Spicy Options
- Hot tea with ginger, lemon, or cinnamon can help soothe a sore throat.
- Spicy buffalo chicken wings or dip.
- Meat-tomato stew with tons of garlic.
- Crispy cucumber slices with a sprinkle of salt.
Remember, it's okay to listen to your body and adjust your diet as needed. If you're craving carbs or fruits, you can always take a break from keto for a day or two while you recover and then get back on track.
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Potassium-rich foods
While on the keto diet, it is important to keep your potassium levels in check, as it is a mineral that is essential for normal cell function. It helps your body's functions, including your kidneys, heart, muscles, and nerves.
Fruits
Fruits are a great source of potassium. Bananas, apricots, oranges, cantaloupes, honeydew, grapefruit, and prunes are all high in potassium. Dried fruits, such as raisins and dates, also fall into this category.
Vegetables
When it comes to vegetables, potatoes, spinach, zucchini, broccoli, carrots, turnips, and Swedes are good options. Beans, peas, lentils, and soybeans are also excellent sources of potassium and can be counted as either vegetables or protein foods.
Seafood
According to the FDA and EPA, certain types of seafood are considered "best choices" for potassium content. These include flatfish (flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Dairy
Some dairy products, such as milk and yogurt, are also good sources of potassium. Consider opting for low-fat or fat-free options.
Remember, it is always a good idea to consult with your doctor or a registered dietitian to ensure that your dietary choices align with your individual needs and health goals, especially if you are at risk of a potassium deficiency or have any underlying health conditions.
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Calorie-dense meals
Calorie-dense foods are an important part of the keto diet, especially if you're aiming to gain weight. Here are some calorie-dense meal ideas to consider when you're feeling under the weather:
Bone Broth
Bone broth is a nourishing option when you're sick. It's easy to make and can provide you with essential nutrients to support your recovery. Making bone broth from a whole chicken, as suggested by Shannon Ashley in her Medium article, will give you a high-quality broth that's rich in flavour and nutrients.
Chicken Soup
Chicken soup is another comforting option. You can make it by using a whole chicken to create a flavourful broth and then adding shredded chicken meat. Include plenty of garlic, onions, and non-starchy vegetables like carrots, turnips, and zucchini. Season it with salt and pepper to taste. Chicken soup will provide you with nourishment and hydration while also being gentle on your stomach.
Ribeye Steak
Ribeye steak is the fattiest cut of beef, making it a calorie-dense option. It's also an excellent source of protein, which can aid in your recovery. Try topping your steak with grass-fed butter or olive oil, garlic, and fresh herbs to increase the calorie content even further.
Cheese
Cheese is high in fat and protein, making it ideal for the keto diet. Grate parmesan over salads, make a keto cheese dip for vegetables, or create a hearty keto cheeseburger casserole. Cheese adds flavour and texture to your meals while boosting their calorie content.
Avocados
Avocados are high-fat fruits that are packed with fibre, antioxidants, and heart-healthy monounsaturated fats. They also provide a wide range of vitamins and minerals. Try making keto guacamole and pairing it with low-carb veggies or adding it to a burger. Avocados are a nutritious and calorie-dense addition to your meals.
Remember, it's important to choose fats from nutrient-dense, whole foods and avoid excessive consumption of ultra-processed meats, oils, and fried foods. Additionally, if you're dealing with a sore throat, consider incorporating garlic and cinnamon, as suggested by a Redditor, as they can be effective in soothing throat discomfort.
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Electrolyte drinks
When you're feeling under the weather, it's important to listen to your body and give it the nourishment it needs to recover. Staying hydrated is crucial, and on a keto diet, there are some excellent options for electrolyte drinks that can help you stay hydrated and replenish essential minerals.
Firstly, let's talk about bone broth or bouillon. Bone broth is a popular choice when sick, and it's also a great way to get your electrolytes. Bone broth is high in sodium, with about 1 gram of sodium per cup, and it's also a good source of other minerals and nutrients. If you're feeling up to it, you can make your own bone broth from a whole chicken, or you can buy ready-made bone broth or bouillon cubes from most grocery stores. Drinking bone broth will not only help with hydration but also provide your body with essential nutrients to support the recovery process.
In addition to bone broth, you can also try drinking salted water. Simply add a teaspoon of salt to a liter of water and drink it throughout the day. This is a simple way to increase your sodium intake, which is especially important on a keto diet as your sodium needs may be higher due to increased losses via the kidneys. Just be mindful of any medical conditions you may have, as sodium intake should be adjusted for certain health issues like hypertension or kidney disease.
If you're looking for a more convenient option, electrolyte powders can be easily mixed into water. Look for keto-friendly options like Ultima Replenisher or LMNT, which are sweetened with stevia instead of artificial sweeteners. These powders can help replenish electrolytes and combat symptoms of the "keto flu," such as fatigue, headaches, and muscle cramps.
For a refreshing option, sparkling water is a great choice. Try brands like Perrier, Aura Bora, or Hint, which are naturally flavored and carb-free. You can also add lemon or lime juice to your sparkling water for some extra flavor and a boost of electrolytes. Lemon and lime juices are low in carbs and can be added to plain water or tea as well.
Lastly, tea is a comforting and keto-friendly option when you're sick. Herbal teas, in particular, are infused with dried flowers, fruits, leaves, or herbs and are typically low in carbs. Just be mindful of any added sweeteners, and opt for keto-friendly choices like stevia. Tea can help keep you hydrated and provide some comfort when you're feeling unwell.
Remember, it is possible to stay keto while sick, and these electrolyte drink options will help support your recovery while keeping you hydrated and nourished.
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Frequently asked questions
It is possible to stay keto when sick. You can try bone broth, or chicken soup with lots of garlic and onions. You can also eat potassium-rich foods such as bananas and avocados, as well as foods high in magnesium.
It is important to stay hydrated, so drink plenty of fluids with electrolytes. You can also try tea with ingredients such as slippery elm or horehound.
If you are experiencing nausea, vomiting or diarrhea, you can try casseroles, soups, or ketogenic formulas such as KetoVie. You can also try reduced-calorie meals such as broth.
Try a hot drink or soup to help loosen mucus. Garlic and cinnamon are also effective in relieving a sore throat.
