Milly Gaines
The Ketogenic Diet is a low-carbohydrate method of eating. It can be challenging to stick to the keto diet when you're feeling under the weather, and you may not feel like eating keto-friendly foods. However, it is possible to stay keto when you're sick, and in some cases, sticking to your diet can help you recover faster. When you have a fever, fasting can be an effective way to help your body heal, especially with bacterial infections. Eating the right types of foods can aid in recovery from viral infections. To support your immune system while on keto, focus on consuming bone broth, eggs, meat, nuts, green vegetables, avocados, and healthy oils like olive oil. Stay hydrated with water and keto-safe electrolyte drinks, and make sure to get plenty of rest.
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What You'll Learn
Bone broth, eggs, meat, and vegetables
Bone broth is a staple of the keto diet. It is easy to make and contains many vitamins and nutrients, including calcium, vitamin A, and iron. Beef broth is a popular choice, but chicken broth is also a good option and serves as a base for soups and stews.
Eggs are another staple food in the keto diet. They are a good source of protein and can trigger hormones that increase feelings of fullness. It is important to eat the whole egg, as most of its nutrients are found in the yolk, including antioxidants that protect eye health.
Meat is a great choice on keto, as it is naturally carb-free and protein-rich. Some of the best keto-friendly meats include beef, pork, chicken, salmon, and bison. Deli meats such as sliced turkey, ham, and roast beef are also keto-friendly. When choosing meat, consider opting for regeneratively-raised or grass-fed options, as they have improved nutrient profiles and lead happier, less-stressed lives.
Vegetables that are keto-friendly include artichokes, eggplant, olives, avocados, and zucchini. Artichokes are delicious when steamed or mixed into a keto-friendly spinach artichoke dip. Eggplant can replace noodles in lasagna or be used as a pizza base. Olives are unique among vegetables due to their high-fat content and anti-inflammatory properties. Avocados are known to improve heart health risk factors, and zucchini can be used as a substitute for pasta or noodles.
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Fasting
However, it is important to note that more studies are needed to fully understand how fasting impacts the human immune system and its potential for treating illnesses like the cold and flu. While fasting, it is crucial to listen to your body and consult a healthcare professional if any concerns arise.
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Natural remedies
Bone Broth
Bone broth is a popular choice among keto dieters when they're sick. It is nutritious and can be made from chicken or beef bones. You can make it at home or buy it ready-made. Bone broth is also known for its potential gut-healing properties.
Soups
Soup is a go-to comfort food when you're sick, and you can easily make it keto-friendly. Try chicken soup without noodles, adding vegetables like zucchini, broccoli, carrots, turnips, cabbage, and green beans. You can also make egg drop soup with sesame oil and zoodles. Another option is ham chowder with cubed ham, frozen peas and carrots, and green onion.
Spices and Herbs
Spices like ginger, turmeric, and galangal are known for their anti-inflammatory and antimicrobial properties. Adding these spices to your meals can help fight off infections and reduce inflammation in the body.
Fasting
Some people choose to fast when they're sick, allowing their body to focus on healing without the added task of digestion. Fasting has been shown to be effective in promoting healing, especially from bacterial infections. However, it is important to listen to your body, and some people prefer to continue eating keto-friendly meals.
Hydration
Staying hydrated is crucial when you're sick. Drink plenty of water and fluids with electrolytes to support your body's increased fluid needs during illness. Avoid sugary sports drinks and opt for keto-safe electrolyte tablets or powders instead.
Rest
Getting enough rest is essential for recovery. Make sure to get a solid eight hours of sleep each night, and don't be afraid to take naps during the day. Resting helps your body direct its energy toward fighting off the illness.
Vitamins and Minerals
Focus on consuming foods rich in essential vitamins and minerals. Avocados, for instance, are a great source of potassium and healthy fats. Eating foods high in magnesium can also aid in your body's recovery process.
Remember, it is important to listen to your body and make adjustments as needed. Consult with a healthcare professional if you have any concerns or if your symptoms persist or worsen.
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Staying hydrated
To stay hydrated, it is recommended to drink plenty of water. Start your day with a glass of water, and aim for around eight glasses throughout the day. Keep a water bottle with you at all times and set reminders to drink water every hour. You can also infuse your water with fruits or herbs to add flavor. It is important to listen to your body and adjust your water intake based on factors such as your activity level and weight. The color of your urine can also indicate your hydration level; it should be light yellow or clear if you are well-hydrated.
In addition to water, you can stay hydrated by consuming other liquids such as low-sugar broths, juices, and sports drinks. Bone broth is a popular choice when sick and on keto, as it provides hydration and nutrients. You can make it from a whole chicken and add vegetables and spices for extra flavor and nutrients.
It is also important to replace lost electrolytes, especially when sick and on a keto diet. Electrolytes like sodium, potassium, magnesium, and calcium are crucial for hydration and can be lost through sweating. Incorporating electrolyte-rich foods and drinks, such as bone broth or keto-friendly herbal teas, can help prevent dehydration and maintain proper body function.
While staying hydrated is crucial, it is just one aspect of managing a cold while on keto. Ensuring adequate rest, managing symptoms, and consuming appropriate foods are also important for a comprehensive approach to feeling better while staying on track with your keto diet.
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Getting enough sleep
When you're feeling under the weather, getting enough sleep is one of the most effective ways to help your body recover. Sleep is always important, but it becomes even more crucial when you're sick. Here are some tips to ensure you're getting adequate rest while also adhering to a keto diet:
Maintain a Consistent Sleep Schedule
Waking up and going to bed at the same time each day can help normalize your sleep patterns and enhance your sleep quality. This is especially important when you're sick, as your body needs all the rest it can get to fight off the illness.
Create a Relaxing Sleep Environment
Make your bedroom a tranquil space conducive to sleep. Reduce ambient light by turning off electronic devices like cell phones, computers, and televisions. Keep your room dark, quiet, and at a comfortable temperature. You can also try using essential oils like eucalyptus or lavender to promote relaxation and soothe any cold symptoms.
Limit Caffeine Intake
Caffeine is a stimulant that can negatively impact your sleep. If you enjoy caffeinated beverages, try to limit them to the morning or early afternoon. Avoid caffeine close to bedtime, as it may disrupt your sleep. Opt for herbal teas or decaffeinated options instead.
Soothe Your Body
Take a warm bath with Epsom salt and a few drops of peppermint or lavender essential oil. This can help relax your muscles, soothe aches and pains, and prepare your body for sleep. An Epsom salt bath can also improve electrolyte absorption, which is important on a keto diet.
Natural Remedies
Some natural remedies can help ease cold symptoms and promote better sleep. Try mixing eucalyptus essential oil with coconut oil and rubbing it on your feet before bed. You can also add a few drops of oregano oil to a glass of warm water to soothe a sore throat.
Manage Your Diet
The keto diet can be maintained while sick, and certain food choices can aid in better sleep. Consume bone broth, which is nutritious and soothing. Opt for anti-inflammatory foods like curry and Thai soups, which are rich in spices with anti-inflammatory properties. Avoid inflammatory foods and limit sugar, as it can worsen cold symptoms.
Remember, getting enough sleep is a crucial part of recovering from any illness. Listen to your body and prioritize rest. Combining these sleep tips with keto-friendly food choices can help you manage your symptoms and get back on the road to recovery.
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Frequently asked questions
Bone broth, chicken soup, eggs, meat, nuts, green veggies, avocados, olive oil, butter, heavy cream, and blueberries are some keto-friendly foods to eat when you're sick.
Fasting can be an effective way to help your body heal when you have a fever, especially with bacterial infections. However, eating the right types of foods can aid in recovery from viral infections. Ultimately, you should listen to your body and do what works best for you.
It is important to stay hydrated and drink fluids with electrolytes. Avoid sugary sports drinks and opt for keto-safe electrolyte tablets instead. Drinking water regularly throughout the day is recommended.
Try having some tea with honey. Sugar-free lozenges can also help, but they may not taste very good and still contain carbs.
Chicken soup with vegetables and bone broth is a good option. You can also make a ham chowder with cubed ham, frozen peas, carrots, and green onion.
