How To Avoid The Keto Flu

Although the ketogenic diet has been shown to help people lose weight, increase mental clarity, and experience higher energy levels, it does not come without its unique set of hurdles. One such hurdle is the keto flu.

If you have yet to experience it yourself thank your lucky stars! I can only hope you don’t because this is an annoying combination of a number of unpleasant symptoms, that can be a big hamper to continuing this diet. But, the truth is that nearly half of the people starting the ketogenic diet would experience these flu like symptoms at the start. This statistic is further corroborated by a recent poll I collected in a popular keto Facebook group. Out the 282 individuals who responded, 126 said they did get the keto flu. But, the keto diet does not need to bring with these unpleasant symptom. What if I told you there is a way to beat the keto flu or better yet avoid it altogether?

But first, what exactly is the keto flu, and why does it happen? Keep reading, as we will answer that question, and explore the tips and strategies for avoiding the keto flu and making a smooth transition to the keto diet.

What is the Keto flu?

The “keto flu” is a term used to describe a group of symptoms that some people experience when transitioning to a ketogenic diet. Keto flu symptoms can include fatigue, headaches, nausea, dizziness, and irritability. If you ever come down with the regular flu, you know that you can use only one word to describe how you felt, and that word is “miserable.” The same is true for the keto flu as it has just about the same collection of symptoms as the regular flu.

Of course, there are some apparent differences between the keto flu and the regular. The keto flu is not a virus, nor is it contagious. It is just your body responding to the significant change you have made in your eating habits. So what’s going on behind the scenes?

What Causes Keto Flu? 

The keto flu is caused by several factors, including the body’s natural process of adapting to a new way of eating. The keto flu symptoms is typically caused by electrolyte imbalances, and drastic reduction of carb intake when you cut out the sugary and starchy foods.

One of the leading causes of keto flu is electrolyte imbalances. When. you eat a high-carbohydrate diet, your body stores glycogen– a form of glucose, in your liver and muscles. When you switch to a low-carbohydrate diet, your body uses up its glycogen stores, and this can lead to a depletion of electrolytes, such as sodium, potassium, and magnesium. This electrolyte imbalance is what causes the flu like symptoms listed earlier.

Another cause of the keto flu is the withdrawal symptoms that some people experience when they cut out sugary and carbohydrate-rich foods. This piece is not related to electrolyte imbalance but instead to psychological and physical response to reducing foods high in sugar, as sugar can be very addictive.

So, How Do We Avoid Keto Flu Symptoms?

The good news is that the keto flu is usually temporary and goes away after a few days or weeks as your body adjusts to its new way of functioning. To help reduce the severity of the keto flu, these are a few things you can do:

1. Consume More Sodium

If you’re following the ketogenic diet, you have probably reduced your sodium intake drastically without realizing it. When you think of salty foods, what comes to your mind? I think of foods like french fries, potato chips, and pretzels. Now, compare the salt content of those foods with the ones you now consume on keto; chances are, there is a drastic difference! Meats and vegetables don’t usually contain high levels of sodium, so you’ll have to find a way to incorporate the sodium your body needs into your diet. Add an extra pinch of salt to your steak, and you’ll feel better! Remember, your body needs sodium and doing so help relive keto flu symptoms.

2. Incorporate Potassium And Magnesium Into Your Diet

When starting a ketogenic diet, it is common for people to experience a loss of electrolytes, particularly potassium and magnesium, due to the rapid reduction in carbohydrate intake and increased excretion of electrolytes through urine. This process can lead to electrolyte imbalances, which can cause symptoms such as muscle cramps, weakness, fatigue, dizziness, and headache (aka the dreaded keto flu).

Potassium is an important electrolyte that helps regulate the balance of fluids in the body, as well as the function of muscles and the heart. Adequate potassium intake is necessary for the proper function of the body’s cells, tissues, and organs. Magnesium is also essential in numerous bodily functions, bone health, and energy production.

While bananas might be the food that immediately comes to mind when thinking of whole foods with loads of potassium, it is not the only food loaded with this particular electrolyte. In the first weeks, when you start the keto diet, ensure that you consume potassium-rich foods, such as avocados, nuts, seeds, leafy green vegetables, and coconut water. 

If you are still experiencing severe electrolyte imbalances or have difficulty getting enough potassium through your diet, you may need to take a potassium and magnesium supplement till your body regulates.

3. Stay Hydrated However You Can

Dehydration can exacerbate the keto flu symptoms, so it’s crucial to ensure you get enough fluids. I know many people can’t stand the taste of water, so if that is you, consider finding a way to stay hydrated that works for you. 

Try drinking a Powerade Zero, herbal tea, sparkling water, and other sugar-free drinks. While they may not necessarily be ideal, consuming them is better than nothing.

4. Eat Enough Food

Even though you probably won’t feel like eating much of anything, your body is transitioning from burning glucose to burning fat and needs all the extra energy it can get. Of course, ensure you still eat according to a ketogenic diet and within your macros. 

If you’re looking for easy keto recipes on your first day, try making the following for breakfast: Avocados & Eggs and Keto Cheddar Biscuits. When lunchtime comes around, you can whip up these Cheesy Mashed Cauliflower Shepherd’s Pie that takes 30 minutes to make. To close off the day, you whip up and enjoy one of these Low Carb Lasagna Bowls 

5. Get Moving

Not everyone wants to exercise while doing keto, and that is okay! But if you’re trying to overcome the keto flu, a little exercise might be just what you need. Burning energy through training should naturally speed up the miserable transition from burning glucose to burning fat. It can help boost energy levels and reduce fatigue, a common symptom of the keto flu and help improve mood and reduce irritability, which is also common symptoms of the keto flu. 

As a welcome benefit, exercise can help to improve sleep quality, which is a good thing. Poor sleep can exacerbate the keto flu symptoms, so it’s important to ensure you’re getting enough rest. Aim for 7-9 hours of sleep per night.

And Just Like That, You’re As Good As New!

The keto flu is miserable, but you don’t have to suffer through it! Follow these tips, and you will be back to normal in tip-top shape in no time! Or, better yet, avoid the keto flu altogether by following these tips from the get-go! 

Remember that the keto flu is temporary and symptoms will improve as the body gradually adjusts to the diet. However, if you are experiencing severe or persistent symptoms, you should contact a healthcare professional for further evaluation and guidance.