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How to Overcome the Keto Flu
Health | May 11, 2018
If you’re interested in getting into Keto and follow a well put together, comprehensive meal plan, then I have just that for you – my 8 Week Keto Meal Plan for supercharged fat loss.
Transitioning into a ketogenic diet can be rough. Not just because you’re changing your metabolism, but also because of an infamous phenomenon known as the keto flu.
If you’ve just started eating a high fat, low carb diet and are trying to go keto, don’t be surprised if any of the following symptoms might actually have to do with this ‘flu’:
- Low Energy
- Muscle Soreness
- Lethargy
- Dizziness
- Chills
- Brain Fog
- Headaches
- Irritability
- Lack of Focus or Concentration
- Confusion
- Insomnia or Sleep Disturbances
- Nausea
- Stomach Cramps
- Digestive Issues
- Sugar Cravings
These issues will vary from person to person. You may not experience any of these things, or maybe just a few. The intensity varies as well; one person might feel as though they’ve caught a real flu whereas another will just feel a little “off”.
The keto flu normally lasts about a week, but it’s not unusual for it last longer for some people. Obviously if any of these symptoms go on for too long and they’re really intense, please check with a doctor.
Moving on, the keto flu can be overcome with the following steps. Not only do they help you to get over the hump, they’ll help you to maintain ketosis as well:
Stay Hydrated
Your fatigue might be the result of dehydration. Keep in mind, your body is flushing out the excess water as it transitions into keto, so if you’ve been peeing a lot more than normal, you’re going to have to make sure you stay hydrated. So be sure to drink up!
Get Your Minerals
Not only can the extra urination dehydrate you, it can also rob you of essential minerals. That’s because all of the water your body was hanging onto from a higher carb diet is being flushed away, taking some electrolytes along for the ride. To avoid this, be sure to replenish them through salt, potassium, and magnesium.
With salt, the answer is clear- add some to your food! Salt provides flavor along with minerals, so don’t be afraid of it! You can also try adding salt to your water or eating salted nuts and seeds, seaweed, pickles, and sipping on flavorful bone broths.
Another suggestion is eating low-carb potassium-rich foods. Unfortunately bananas don’t make the cut, but the following foods are perfect for getting in your potassium:
Avocado, Leafy Green Vegetables, Salmon, Nuts, and Mushrooms.
Finally, you may want to consider supplementing with magnesium. There are many powders on the market, but try to find one that doesn’t add any sugar or sweeteners. Just add a bit to your water and sip throughout the day. And don’t think this replaces magnesium-rich foods like cacao (raw chocolate powder), spinach, nuts and seeds, artichokes, and fish.
Rest
Sometimes this simple advice gets overlooked. But think about it- you’re going through a major shift with your body, and there are many internal changes going on. If you’re over-working yourself or staying stressed then you’re only making this process more difficult than it should be. That’s why you should never forget the basics. Get enough sleep, and learn to relax. Maybe go a little easier with your workouts and give your body the time it needs for this change to happen. Meditation helps, too. Whatever you decide to do, honor and respect your body during this process.
Add More Fat
Be aware that your body is going through a purging process as it transitions to keto. You’re depriving it of sugar, which in itself can be addicting. Think of it like an alcoholic coming clean. Those cravings are likely to rear their ugly heads towards you. Do not give in to these temptations, though. Instead, counter it with its opposite- fat, which is what you’re going to be getting your main source of energy from. Avocado, nuts and seeds, hard-boiled eggs, coconut oil, and olives are just some of the foods that you might want to increase to help conquer those cravings. (But another thing you might want to consider is making sure you’re getting enough magnesium. Go back to my advice on minerals to make sure your cravings aren’t the result of a deficiency!)
Fiber Up
Are you feeling a bit “backed up” during your keto flu? Oftentimes, people complain about constipation when going keto. If your transition contains little to no fiber, this might be the culprit behind this common digestive complaint. Start with your diet and make sure you’re eating plenty of vegetables, like spinach, kale, broccoli, and cauliflower. Even a small handful of berries, which are tolerable on a low-carb, high fat diet, can provide some extra fiber (with the top one being raspberries). Other foods that provide plenty of fiber include asparagus, okra, chia seeds, and flax seeds. Some people claim that adding in MCT oil helps to loosen their bowels, making it viable option (you can substitute MCT for coconut oil if you don’t have it). The final step would be to add in a supplement, like Psyllium husk or BeneFiber (just be sure to read the labels carefully when buying a supplement, and don’t forget to drink plenty of water with them).
With any new diet, there’s going to be some challenges. If you’ve eaten a conventional diet of processed fast foods, then going keto is going to be especially difficult since you’re ideally loading up on whole foods. But even if you already ate a healthy diet, don’t be surprised if you’re struggling with the initial transition. The keto flu is not something to be afraid of. In fact, if it’s any consolation, know that you’re in good company, since there are tons of forums, articles, videos, and podcasts dedicated solely to the keto flu! And there is a light at the end of the tunnel; don’t give up! Give your body the time it needs to adjust, and you will come out on top.
I hope all of these tips help you on your journey to keto. For those of you who have gone keto, what did you do during that dreaded flu?
Private Member |
st leonards on sea, east sussex, uk
I had the Keto flu, and it lasted for almost 3 weeks. Rough is a small word for what I felt, but I knew it is only temporary, so I managed to get through…tired, dizzy, lethargic, nauseous, digestive problems, headaches …you name it. I usually supplement my nutrition with Omega 3, multivitamins, B complex, antioxidants and guarana, and this was the time when I took double or triple doses of all just to survive the nasty feeling. And then it was GONE 🙂 🙂 oh what a wonderful feeling of being myself again! So now, after 6 weeks on Keto diet, I lost some belly fat and nothing makes me happier!! Hang on guys, the flu will pass and the results will show! Good luck!
Private Member |
lake tahoe, nv, usa
Wow, your body was going through major detox. It can be rough on some people. Thanks for sharing!
Private Member |
vancouver, british columbia, canada
Yeah I went through this a few years ago, it felt like I was drunk, I had migraines, I wanted to sleep all the time (obviously I could not work out), I was very cold, I even developed Reynauds (white numb fingers in the winter time) and chest pain. The keto flu lifted one day and I felt so alert, at peace, I had no cravings or drowsiness, but to this day I still have Reynauds. I believe the chest pain is from lack of electrolytes because if I eat lots of cruciferous vegetables (and salt) it’s not an issue, I just get frustrated because they can get so expensive out of season so I’m reluctant to buy them often enough…
Private Member |
hailey, id
My diet is not strictly keto, but whenever I make a diet adjustment, my first go-to is lemons. Lemon-water (1 of them) was my go-to today when I woke up exhausted from bookkeeping overload past two weeks. I have zero craving for sugars anymore, but lemons bring me to life, nearly immediately.
Also – I soak in Epson salt and pink salt 5-7x a week, for the magnesium. I love it first thing in the am and then do a short workout (8-15 mins). Around 5-8 pm I do whatever other physical activity I can get into my day – ZGYM at least 5x a week.
The bone broth is also a staple for me if I’m feeling any kind of energy loss.
Private Member |
mza, argentina
Whwn does the keto flu appear?? Right at the beggining or during the transition?
Private Member |
At the beginning
Private Member |
Thank you for this article, Z! I got some what keto flu, I couldn’t really tell what was going on with me. I just felt a bit nauseas from having fat and protein and so little carbs, and I’d feel confused and have a weird taste in my mouth, and crave sugar. I haven’t stuck to full-fledged keto, I’ve been easing into it. It takes discipline for sure. Its easier for me to just eat a little bit and do more fasting. I’ll get it right in enough tries though 🙂 Appreciate the information, very helpful!
Private Member |
Has anyone experienced loss of sleep? Total loss of sleep / insomnia? What did you do about it?
During keto flu after three nights of total one hour of sleep I had quit for the sake of my family and work.
Private Member |
vancouver, british columbia, canada
Yeah I noticed I didn’t need to sleep as much, I would get up wide awake at 5am. It made me more alert but also more irritable.
Private Member |
carpinteria, ca, usa
While I understand the drive to live(?) on the Ketogenic diet, I think it is unhealthy and a bit cray-cray. It is rough on your pancreas and basically a wacky way to live. Not good on your cardiovascular system either. Kiss your heart health goodbye.
Private Member |
vancouver, british columbia, canada
I think it’s really interesting some people get constipated on Keto because before I started a Keto diet, I struggled with constipation for a couple of years doing a “low-fat” diet to lose weight. I was leaner but… I had a protruding hard stomach (I looked pregnant!) and I noticed I could only poop pellets. I tried the traditional advice of more fiber, more water, exercise etc but it wasn’t until I switched to Keto that I was FINALLY having a bowel movement on a regular basis every morning! Fat helps lubricate things and stimulate bile (your body’s natural laxative)! That’s why every morning I have a hot fatty drink like bulletproof coffee. Too much though, and I get the runs! My cystic acne on my cheeks also cleared up, which I’m convinced is closely related to my blood sugar/insulin levels.
Private Member |
norway
Any tips on transitioning to a more plant-based diet ? My digestive system loves a low-carb/earned car diet (not completely ketogenic) – but I have been trying to go more vegetarian/vegan. I am having SO much digestive problems. My stomach hates quinoa, and especially anything with added soy-protein. I can have some legumes, but not too much. Most of my vegetarian friends claim that it is so easy because of all the replacement products in the stores now, but they all contain soy-protein 🙁
Private Member |
lake tahoe, nv, usa
I think you would benefit from a more personalized meal plan. Ever thought of hiring a health coach or nutritionist to help you fix the digestive issues and customize your diet?
Private Member |
nanaimo, british columbia, canada
I have been on your Keto meal plan for a week now and wow, the Keto flu hit me like a ton of bricks day 4/5. When I first started it I thought “This is awesome, I feel great, my energy is the same…I’m not feeling any affects!” Well boy, did that change! I’ve spent the last 3 days feeling super tired, sore throat, lethargic, irritable (sorry kids!), foggy and I had a major headache last night and I was wondering if this is really a good idea! I did a lot of reading on this site and others and realized that it was the keto flu. I know I’ve been experiencing a electrolyte deficiency so I’ve been trying to up consumption of those. I’ve also been trying to get a lot of rest…still getting the workouts in but I’ve been in bed at 8:30 the last few nights! A lot of what’s been helping is positive self-talk…lots of pep talks to get me psyched for the awesome affects I will feel when I get past this transition part. I’m happy to say that today I woke up feeling much better! All the symptoms haven’t totally disappeared but they are lessening. I think what I also need to get used to is the different way my body feels. It’s hard to explain but I can feel that it’s burning fuel differently now. It’s almost like a high, a euphoric feeling. It’s definitely not unwelcome but definitely something to get used to. Today has given me hope for the future of my Keto journey! And your article and the comments here have really helped! Thank for Zuzka and fellow Warriorz for all the sharing and caring!
Private Member |
ellijay, ga, united states
Thank you for sharing your experience! It’s a little intimidating knowing the Keto flu is ahead (and a little scary, knowing it’s different for everyone), but encouraging hearing people like you who are getting through it! Today was my first day (though I decreased my carbs last week…and didn’t have any since noon, then)…I had a small bit of nausea/fatigue, but nothing horrible. I won’t drop my guard knowing more could possibly rear its head, hard! 😮
Private Member |
nanaimo, british columbia, canada
Good for you! And I’m glad my experience might help you. When or if it gets tough, keep that positive inner dialogue going! You got this!!
Private Member |
ellijay, ga, united states
I find it really does help knowing we’re all in it, together! 😊Knowing others have gone through/are going through the same or similar things and are coming out on the other end helps with the positivity! I THINK I might have just hit the flu today. But I can’t tell if it’s the after-effects of digestive upset (heh, won’t get into details, there! Ick!), or if it’s the flu coming on, or both (of course, the upset could have come from this, too). But WOW, major nausea/dizziness this morning. I’m having to cut my portion size with meals and just make myself eat. As tasty as the food normally is, it’s just one of those days where even looking at food makes me feel ill. Ouch! 😨
Private Member |
Does your team send out notifications of any kind to let us know you posted a new article on your Web site?? I love your words of wisdom & don’t want to miss out! 😉
Thank you!