remedies for the keto flu

Got the Keto Flu? Know the Symptoms and How to Avoid it

avoid keto flu symptoms – Collin sitting at her table

The keto flu is legit! 

Not everyone will experience it (some manage to avoid it), and for some, the symptoms can be worse than for others. The keto flu a.k.a. the “carb flu” is your body’s natural response to a sudden shift in fuel source caused by carbohydrate restriction. Think of it similar to a “withdrawal” type of response as the body switches from a sugar-burning state to a fat-burning state.

But don’t give up! The keto flu is short-lived and when you push through with a little help from us, you’ll enjoy the energizing, fat-burning rewards that await you!

Typically, the keto flu lasts for about a week and symptoms usually will kick in the first 1-3 days of restricting carbohydrates.

Common symptoms associated with the keto flu are:

  • Low energy
  • Confusion
  • Sugar cravings
  • Stomach pains
  • Dizziness
  • Irritability
  • Difficulty falling asleep
  • Poor focus and concentration
  • Nausea
  • Cramping
  • Brain fog
  • Tired
  • Muscle soreness

avoid keto flu symptoms – drink electrolytes

What can you do? Here’s a list of keto flu remedies to help get you through:

1. Drink more water — try adding a pinch of salt

2. Enjoy electrolyte enhanced drinks — drink the following:

  • 365 Electrolyte Enhanced Water, available at Whole Foods
  • Electrolyte Enhanced Water, available at Trader Joe’s
  • Smart Water
  • Propel or Powerade Zero (if these fit into your diet plan)
  • Zero calorie flavored waters can be used but often lack electrolytes. Just add 1/8-1/4 tsp Morton Lite Salt Mixture to 16-20 ounces.
  • Chicken or beef broth, both work great for sodium. Use 1 bouillon cube per 8-ounce water.

 

3. Eat more fat to kick cravings to the curb and to help your body become fat-adapted — fat bombs work great!

4. Do some low-intensity exercise — go for a walk or a relaxing bike ride

5. Relieve stress — deep breaths, meditation, yoga, reading

6. Make sleep a priority — go to bed a little earlier to get a good night’s rest

7. Consume electrolyte-rich foods — some examples are listed below


avoid keto flu symptoms — foods with electrolytes

Electrolyte-rich foods:

  • Potassium:  Avocados, nuts, salmon, mushrooms, green leafy vegetables
  • Magnesium:  Nuts, dark chocolate, artichokes, fish, spinach
  • Sodium:  Salt, broth, bacon, pickles, fermented vegetables
  • Calcium:  Almonds, sardines, cheeses, dark leafy greens
  • Phosphorus:  Nuts, seeds, dark chocolate, meats, fish, cheeses
  • Chloride: Olives, seaweed, salt, low carb veggies

avoid keto flu symptoms – Collin running in a bacon costume

Remember, if you get the keto-flu, it’s short-lived and can be avoided by following the tips above. Hang on and keto on!

Want to learn more about keto? Check out this article.


Tara Finnerty RDN, CSP, CD—is a ketogenic specialist and fat-fueled enthusiast. Tara is a registered dietitian in Utah and owner of Sugar House Nutrition LLC. Her aim is to provide nutrition support for people wanting to reap the many health benefits of the ketogenic (keto) diet. Her expertise in the keto diet was initially working with children who have uncontrolled epilepsy. Tara supports nutrition diversity and works toward helping people find an individualized approach to make healthy eating sustainable.

 

 

keto flu symptoms and how to avoid it pinterest image

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2 Comments

  • Jamie

    I’ve been doing keto for almost a month now, lost 6-7 pounds and the first week or so I felt great then came the leg cramps that have been awful and now I’m just feeling really emotional – like really happy for a few hours and then extremely depressed. I’m doing all the things it says – drinking broth, adding sodium, taking magnesium and potassium, tracking all my macros, never cheating (I’ve stayed in ketosis ever since I first got there per the urine strips) and yet I can’t shake these two really nasty symptoms. I was pretty healthy before I started this and expected to adapt quickly. I’m just surprised that it didn’t happen the first two weeks but now these last two have me rethinking everything. Most people seem to say it happens in the first week and then it’s over and done so I’m extremely confused. Am I alone here?

     
    • JO

      Jamie, how much magnesium and potassium are you taking? Some times you need to supplement with quite a bit. Read up on it at MariaMindBodyHealth.com. You might find very helpful info there.

       

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