What is Keto flu and how to deal with it

A good read before embarking on your keto journey

Weathering the Storm: Conquering the Keto Flu and Thriving on Keto

So you've embarked on your keto adventure, ready to reap the benefits of burning fat for fuel. But wait, what's this headache, fatigue, and overall feeling of blah? You might be experiencing the dreaded keto flu. Fear not, brave keto voyager! This post will equip you with the knowledge and strategies to navigate the keto flu and emerge feeling fantastic.

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What is the Keto Flu?

The keto flu is a collection of symptoms commonly experienced by people in the initial stages of a ketogenic diet. It's essentially your body's way of adapting to the significant shift from burning glucose (sugar) to burning fat for energy. Here are some common symptoms:

  • Headaches and Fatigue: As your body adjusts to using ketones for fuel, your brain might experience a temporary energy shortage, leading to headaches and fatigue.
  • Brain Fog and Difficulty Concentrating: The initial transition can affect cognitive function, leaving you feeling foggy and struggling to focus.
  • Muscle Cramps and Nausea: Electrolyte imbalances, particularly a lack of sodium, potassium, and magnesium, can contribute to muscle cramps and nausea.
  • Irritability and Mood Swings: The hormonal changes and overall discomfort associated with the keto flu can lead to irritability and mood swings.

The Good News: It's Temporary!

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The keto flu typically lasts for a few days to a week, and the severity can vary from person to person. Don't let it discourage you! By implementing these strategies, you can minimize the discomfort and sail through this initial phase:

Hydrate, Hydrate, Hydrate!

  • Water is your best friend during keto. Aim for at least 3 liters (around 100 ounces) of water per day. This helps flush out toxins and prevents dehydration, which can worsen symptoms.

Electrolyte Power:

  • Replenish electrolytes lost during the transition. Consider adding a pinch of salt to your water, incorporating electrolyte-rich broths, or taking an electrolyte supplement after consulting with your doctor.

Healthy Fats are Your Fuel:

  • Ensure you're consuming enough healthy fats. Aim for 70% of your daily calories from healthy fats like avocados, nuts, seeds, fatty fish, and olive oil. This provides sustained energy and keeps you feeling satiated.

Don't Skimp on Sleep:

  • Getting enough quality sleep (7-8 hours per night) is crucial during any dietary change. Adequate sleep allows your body to recover and adjust to the metabolic shift.

Mindful Movement:

  • While intense exercise might not be ideal during the keto flu, gentle movement like walking or yoga can help improve mood and energy levels.

Power Up with Bone Broth:

  • Bone broth is a fantastic source of electrolytes and minerals. Sipping on warm bone broth can be soothing and provide a much-needed nutrient boost.

Be Patient and Kind to Yourself:

  • Remember, the keto flu is temporary. Stay positive, listen to your body, and adjust your approach as needed.

Bonus Tip: Consider Keto-Friendly Electrolyte Drinks

  • Many sugar-free, keto-friendly electrolyte drinks are available. These can be a convenient way to ensure you're getting the electrolytes your body needs during the initial keto transition.

In Conclusion:

The keto flu is a temporary hurdle, not a roadblock. By staying hydrated, replenishing electrolytes, prioritizing healthy fats, and incorporating these strategies, you can overcome the keto flu and get back on track to achieving your health goals. Remember, a smooth sea never made a skilled sailor. Embrace the challenge, and you'll soon be cruising confidently on your keto journey!

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