Broth For Keto Flu: A Natural Remedy In Your Kitchen

The keto diet is a low-carb, high-fat diet that can cause keto flu, which is not an actual flu but a set of flu-like symptoms such as headaches, fatigue, and nausea. This is due to the body adjusting to a new metabolic state of ketosis and reduced carb intake. A way to combat this is to increase your electrolyte intake, and a tasty way to do so is by consuming kitchen broth.

Broth can help with keto flu as it is rich in electrolytes

The keto flu is a natural reaction your body can have when you switch from burning glucose (sugar) to burning fat for energy. It can cause symptoms such as fatigue, dizziness, nausea, and gastrointestinal issues. This usually occurs within the first week of starting a ketogenic diet and can last from a few days to a few weeks.

One way to help alleviate the symptoms of keto flu is to ensure you are getting enough electrolytes. When you restrict carbohydrates, your body's insulin levels drop, which signals your kidneys to get rid of sodium. As your body flushes out the sodium, it also loses water weight, which can lead to dehydration and a loss of electrolytes.

This is where broth comes in. Drinking broth is a great way to replenish electrolytes and stay hydrated, which can help reduce the symptoms of keto flu. Broth is particularly rich in sodium, an electrolyte that your body loses when reducing carbohydrate intake. In addition, broth contains other electrolytes such as calcium, potassium, and magnesium, which are important for maintaining electrolyte balance.

When choosing a broth, opt for bone broth as it fits well within the macronutrient requirements of a ketogenic diet. Chicken bone broth is an ideal option as it contains zero carbs and a good amount of fat, aligning with the goal of a ketogenic diet to reduce carb intake and increase fat consumption. Additionally, bone broth contains collagen and gelatin, which support gut health.

To incorporate broth into your diet, you can drink it as a soothing beverage, use it as a base for soups or smoothies, or even sauté your vegetables in it. By including broth in your ketogenic diet, you can help ease the symptoms of keto flu and support your body's electrolyte needs during this transition period.

The keto flu is caused by a lack of sodium

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include fatigue, muscle soreness, headaches, nausea, and poor focus and concentration. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the main causes of the keto flu is a lack of sodium, also known as sodium deficiency. Sodium is an essential mineral that facilitates nerve impulses, regulates fluid balance, and influences hormones. When starting a ketogenic diet, it is common to reduce the intake of processed foods, which tend to be high in sodium. Additionally, the ketogenic diet lowers insulin levels, and insulin plays a role in telling the kidneys to retain sodium. As a result, people on a ketogenic diet may excrete too much sodium through urine, leading to a sodium deficiency.

To compensate for the sodium deficiency, it is recommended to consume more sodium by salting food or using a salt substitute. Aim for a baseline of 4-6 grams of sodium per day and adjust as needed. This will help alleviate symptoms such as headaches, weakness, low energy, fatigue, muscle cramps, brain fog, insomnia, salt cravings, and irritability.

In addition to sodium deficiency, other causes of keto flu include dehydration, carb withdrawal, and reduced brain fuel. To address these issues, it is important to stay hydrated, ease off carbs slowly, and give your brain and body time to adapt to using fat as fuel instead of carbs.

The keto flu is not dangerous but can be unpleasant

The keto flu is your body's natural reaction to the switch from burning glucose to burning fat for energy. It is not caused by a virus or an infection, but by your body's response to carbohydrate restriction.

The keto flu is not dangerous, but it can be unpleasant. Flu-like symptoms can appear as soon as the first 24 hours or any time within the first week when your body craves sugar. These symptoms include fatigue, poor focus and concentration, dizziness, nausea, gastrointestinal issues, and more.

The keto flu usually lasts about a week, and symptoms typically begin within the first day or two of removing carbs from your diet. In extreme cases, the keto flu can last up to a month.

There are several ways to alleviate the symptoms of the keto flu:

• Drink plenty of water and stay hydrated.
• Take electrolytes to replenish your body's sodium, potassium, and magnesium levels.
• Eat more fat, especially MCT oil, to help your body become keto-adapted.
• Get plenty of sleep to reduce stress levels and improve your sense of well-being.
• Relieve stress with gentle exercise, yoga, and meditation.

Additionally, bone broth can be a helpful addition to your diet during the keto flu. It can ease symptoms by reintroducing a few extra carbs, and it contains vitamins, minerals, and electrolytes that can help prevent the keto flu. Bone broth also supports gut health and electrolyte balance, which is crucial when following a low-carb diet.

The keto flu is not contagious

The keto flu is not caused by a virus, but by the body's response to severe carbohydrate restriction. It is not recognised by medicine and a search for the term on PubMed, the library of indexed medical research journals, yields no results.

The keto flu is not dangerous, but it can be very unpleasant. Symptoms include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation. These symptoms are caused by the body transitioning from burning sugar to burning fat for energy. This transition can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

The keto flu usually lasts for a few days to several weeks, and in rare cases, up to a month. It is important to note that the keto flu is not contagious and cannot be spread from person to person.

There are several ways to alleviate the symptoms of the keto flu, including increasing salt and water intake, consuming more fat, and gradually reducing carbohydrate intake over time. Staying hydrated and replacing lost electrolytes are also important measures to reduce the severity of the keto flu.

The keto flu can be avoided by drinking plenty of water

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is not an actual flu, nor is it contagious or dangerous, but it can be very unpleasant. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

• When you restrict carbohydrates, you also remove the macronutrient that triggers the most insulin release. Insulin helps shuttle sugar into cells for fuel, but it also triggers the kidneys to hold onto sodium and water. When you reduce your carb intake, insulin levels drop, and sodium is released from the body, taking water along with it. This can lead to dehydration, which is a common symptom of the keto flu. Staying hydrated will help alleviate symptoms such as headaches and fatigue.
• The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carb intake, glycogen levels drop, and water is excreted. Drinking enough water can help prevent this.
• During the first week of a ketogenic diet, your body's main fuel source is stored glycogen from your liver and muscles. This can lead to water loss, so it's important to stay hydrated.
• Drinking water can help with keto flu symptoms such as fatigue and muscle cramping.
• The keto diet restricts many foods high in potassium, such as fruits, beans, and starchy vegetables. Potassium-rich foods like leafy greens and avocados are excellent sources of electrolytes, which can help power you through the diet's adaptation period.
• Drinking water can help prevent constipation, a common issue during the early stages of a keto diet.
• Drinking a glass of water with half a teaspoon of salt stirred into it can alleviate keto flu symptoms within 15 to 30 minutes. This is because the loss of salt and water is responsible for many keto flu issues.
• Drinking plenty of water is crucial during the first few weeks of a keto diet, as you may lose more water during this time. Aim for a minimum of 2.5 litres of fluid per day.

Frequently asked questions