If you’re thinking about starting the ketogenic diet, you’ve probably heard of the “keto flu.”
But what is the keto flu? Is it actually like having the flu? And how can you get rid of it? Here’s everything you need to know about the keto flu and how to overcome it.
My Experience With Keto flu symptoms.
I experienced keto flu symptoms in the first few weeks of the keto diet. And It was truly awful.
It was about 5 years ago, and a lot was not known about how our body adapts to the keto diet, and why so many people experience flu-like symptoms in the first few weeks of them trying the diet.
the low carb flu is the number one reason (I assume) people starting a ketogenic diet don’t stick with it.
And I don’t blame them, I was sick, weak, feverish, and I even threw up once!
But I was part of a great community that kept encouraging me to just keep going: “nothing was wrong with your body, it’s just carbohydrate and sugar withdrawal that you are feeling from giving those things up cold turkey. It’s your body is changing from a carb burner, to a fat burner. Trust the process”
Their advice at the time was
1, stick with it, it will be gone somewhere between 2 days and 2 weeks (mine lasted 13 days).
and 2, It’s a sign that you are not getting enough fat intake. So eat more fat bombs (This is the one I used).
And you know what, it worked. every time I was about to faint, I ate a fat bomb which was full of healthy fats. . . and electrolytes, and it settled down my headache and I felt better. . .for a little bit at least.
No one knew back then that the headaches were because of the electrolyte imbalances that are created when you burn fat.
Now that I am 5 years into my keto journey, more is known about our bodies’ responses to a low carb diet, and research suggests that it is because we lack enough electrolytes in our daily food.
How electrolytes were explained to me.
Carbohydrates are actually a great retainer of salt, potassium, calcium, and magnesium (electrolytes). And once you flush all those extra carbs out of your system, and are now running off of fat intake, you cannot hold onto electrolytes for more than a day.
This isn’t necessarily a terrible thing. Just eat electrolytes daily, and you won’t experience those flu like symptoms.
What Supplements To Take To Reduce Keto Flu Side effects
I take mine as part of my vitamin and supplements regiment every day:
- Calcium
- Magnesium
- Cream of Tartar (1/4 tsp in water, it tastes a little like lemon water)
- Pink Salt on my keto food like eggs
Others buy a tasty electrolyte drink powder like this:
Now To Answer A Few Questions
What Is the Keto Flu?
The keto flu is a term people have been using to describe a combination of symptoms similar to the flu, that they experience when they first start the ketogenic diet. This occurs when you enter ketosis and you experience carb withdrawal.
It can be remedied by replenishing your electrolytes.
Symptoms can include physical and mental ones that are similar to what you experience when you have the flu, like headache, stomach issues, weakness, and all around feeling of sickness.
The keto flu does not last long, however, and can be remedied by drinking plenty of fluids and eating foods high in electrolytes.
How to Get Rid of the Keto Flu
There are a few things you can do to get rid of the keto flu quickly.
- First, make sure that you are drinking plenty of fluids. This will help replenish your electrolytes and keep your body hydrated.
- Second, eat low carb foods that are high in electrolytes such as bone broth, coconut water, avocados, and spinach.
- Third, take a supplement that contains electrolytes such as magnesium or potassium.
- Fourth, make sure that you are getting enough sleep. Getting adequate rest will help your body recover from the transition into ketosis.
- Fifth, exercise regularly. Your exercise performance will help boost your energy levels and speed up your recovery from the keto flu.
Would Slowly Going Into The Keto Diet Save Me From The Keto Flu?
So the interesting thing about the keto diet, is that the effects are very individualized.
I used to live a high carb diet, and then went to a moderate low carb diet, and I had incredible weight loss in the beginning. But I still ate inflammatory foods, and soon enough that took a toll on my body.
If you’d like to slowly transfer to a keto diet to bypass the symptoms of the keto flu, it might work. . . But you’ll still need to make sure you are eating a nutritional ketosis-friendly way, and getting your electrolytes in.
The keto flu is a common side effect of starting a ketogenic diet. However, it is not actually like having the flu and only lasts for a few days. The best way to get rid of the keto flu is to drink plenty of fluids and eat foods high in electrolytes. You can also take supplements containing electrolytes or exercise regularly to speed up your recovery from the keto flu.
Is The Keto Flu Contagious?
The keto flu is not a real medical condition, but rather a term people have used for experiencing a combination of symptoms. These keto flu symptoms typically occur when someone first starts the keto diet and their body adjusts in the first few weeks.
The keto flu refers to feeling fatigue, muscle cramps, headaches, difficulty sleeping, and cravings for carb-rich foods. While these keto flu symptoms can be frustrating, they are typically short-lived as the body transitions to burning fat for fuel. However, there are some things you can do to help ease the keto flu symptoms such as staying hydrated, getting plenty of electrolytes, and taking a probiotic supplement.
When you enter ketosis during the ketogenic diet, your body is adapting to using fat for fuel instead of glucose. This process can cause some side effects, including headaches, fatigue, and irritability.
These symptoms are usually the most pronounced during the first week or two of the diet, but they should improve as your body adapts.
To help minimize these side effects, make sure to increase your water intake and add electrolytes to your diet. For most people, these simple steps will help to minimize the discomfort associated with ketosis and allow them to stick to their diet long-term.
Is no sugar to blame for headaches?
Reducing your carb intake can be tough in the beginning. Your body is used to running on sugar, so when you cut back on your carbohydrate intake, it goes through withdrawals.
You may experience low energy, brain fog, and irritability as your body adjusts. This is normal and usually goes away after a few days. Once your body enters a state of ketosis, it will start burning fat for energy instead of sugar. This can lead to more stable energy levels and improved mental clarity. And since you’re not relying on sugar for energy anymore, you may find it easier to stick to your low-carb diet in the long run.
How long does it keto imbalance last?
electrolyte imbalance is often the cause of the keto flu, which is a common side effect experienced by people who are adapting to a ketogenic diet. This electrolyte imbalance can lead to a number of symptoms, including headaches, fatigue, nausea, and muscle cramps.
The keto flu usually lasts for a few weeks as the average person has sugar withdrawals and has a slower transition to the new diet, but it is important to replenish your electrolytes during this time to help reduce the symptoms.
After a few weeks, your electrolyte levels will rebalance and the keto flu symptoms will subside. However, if you experience any severe or prolonged symptoms, it is important to consult with a healthcare professional.
What if it’s really the flu?
The symptoms of the flu can be very severe. The most common symptoms include fever, chills, sweats, headaches, muscle aches, and fatigue. These symptoms can last for several days, and they can make it very difficult to perform your normal activities.
If you experience any of these symptoms, and they don’t go away with electrolytes, it is important to see a doctor as soon as possible. The flu is a serious illness, and it can be fatal in some cases. Early diagnosis and treatment are essential for preventing serious complications.
What else can I take to ease into keto?
The keto flu is a very real phenomenon that can happen to anyone who transitions to a ketogenic diet. It is characterized by symptoms such as fatigue, brain fog, and irritability, and can last for a week or more.
The good news is that the keto flu is relatively harmless and will eventually go away on its own.
However, there are some things you can do to speed up the process. The most important thing is to make sure you are replenishing your electrolytes, as this is often the cause of the keto flu.
You can do this by drinking plenty of fluids, including bone broth and coconut water, and by adding salt to your food.
You can also take supplements such as magnesium and potassium to help reduce symptoms. With a little care and patience, the keto flu will soon be a distant memory.
So to sum up for beginner ketosis:
- The keto flu is not a real medical condition, but rather a term people have used for experiencing a combination of symptoms.
- It occurs when you enter ketosis during the ketogenic diet, if you are low on electrolytes.
- This will often create some physical and mental symptoms that are similar to what you experience when you have the flu.
- Keto flu symptoms does not last long and can be remedied simply by replenishing your electrolytes.
- If you have ever had the flu, you know what the symptoms are like. Keto flu symptoms are not usually as severe as when you have the actual flu, more like the first symptoms you experience when you get ill.
- The fastest way to get rid of the keto flu is to replenish your electrolytes, as this is most often the cause.
If you liked this article, check out Electrolytes On The Keto Diet – Everything You Need To Know
