Sugar is addictive. So when we cut our carbs from our diet, our bodies go through a withdrawal phase. This is called Keto Flu and it is very common for people entering Ketosis. Not everyone will feel it, but those who do will feel like they’re coming down with the flu. It could last anywhere from three days to two weeks.
One thing to remember is that the Keto Flu is different from the regular Flu. You should not get a fever and cold if it’s just Keto Flu. If you have a fever and it’s been over 24 hours, please get yourself checked. Keto Flu isn’t a viral infection, it’s just electrolyte imbalance.
Common Keto Flu Symptoms
- Headaches and dizziness
- Nausea
- Sugar cravings
- Muscle cramps
- Irritability
- Light-headedness
- Fatigue
Mind Your Electrolytes
Keto Flu is just our body’s response to the depletion of glucose in our system. As it slowly switches to energy sources, our bodies will let go of water weight and with it sodium and other electrolytes.
Electrolytes are minerals in your body that have an electric charge. They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help balance the amount of water in your body, balance your body’s acid/base (pH) level, move nutrients into your cells, move wastes out of your cells and make sure that your nerves, muscles, the heart, and the brain work the way they should.
Medline Plus (2018)
To cure Keto Flu, we need to correct the electrolyte imbalance. You need 3,000 to 5,000 mg of sodium every day, 4,500 mg of potassium every day and 500 mg of magnesium every day. You can get these from supplements or from nutrient-dense food. If you’re taking multivitamins, check if it already has Magnesium and Potassium so that you don’t overdose. Remember to take e
Tried-and-Tested Keto Flu Remedies:
- Drink more water and add a pinch of salt. This is the cheapest way to remedy Keto Flu. It’s better to use Himalayan Sea Salt as it has more minerals, so you’re not only replenishing sodium but other minerals as well. But if you can’t find Himalayan Sea Salt, regular salt will do.
- Drink Sugar-free Electrolyte Drinks (in the Philippines acceptable brands are: Le Minerale and G-Active)
- Take Magnesium supplements or eat food rich in Magnesium. Leafy greens like spinach are rich in Magnesium and Potassium. If you decide to take supplements, take a day before doing full Keto so that you won’t experience muscle cramps. Magnesium citrate is easier to absorb than Magnesium Oxide.
- Eat Potassium-rich food like mushrooms, nuts,
and avocado. Be careful with Potassium supplements because if you take too much, it can stress your kidney. - Make sure you are getting enough fats. Help your body transition by providing it with the alternative energy it needs, which is healthy fat.
- Do not overexert yourself physically. If this is your first time trying Keto, don’t stress your body too much.
- Maintain a moderate caloric deficit. Do not try to rush your weight loss by crash dieting. Once you’re fat-adapted, you’ll be losing weight in no time.
It helps to be prepared but if you’re already experiencing Keto Flu, don’t panic. The Keto Flu is temporary and it will soon pass. As always, Keep Calm and Keto On.
Citations:
“Best and Most Effective Form of Magnesium Supplements.” Keto Vale, 21 Sept. 2018, www.ketovale.com/best-form-of-magnesium/.
Britt, Eleise. “Magnesium Citrate and Oxide: Benefits, Dosage and Side Effects.” DIET vs DISEASE, 14 Aug. 2018, www.dietvsdisease.org/magnesium-citrate-oxide-benefits-dosage/.
Eenfeldt, Andreas, and Franziska Spritzler. “The Keto Flu, Other Keto Side Effects & How to Cure Them.” Diet Doctor, Diet Doctor, 27 Dec. 2018, www.dietdoctor.com/low-carb/keto/flu-side-effects.
Spritzler, Franziska. “Do You Need Electrolyte Supplementation on a Keto Diet?” Diet Doctor, Diet Doctor, 6 Nov. 2020, www.dietdoctor.com/low-carb/keto/supplements.
Gustin, Anthony. “Keto Micronutrients: How to Avoid Vitamin and Mineral Deficiencies On a Ketogenic Diet.” Perfect Keto Exogenous Ketones. N.p., 14 Dec. 2018. Web. 20 Dec. 2018.
“Fluid and Electrolyte Balance.” MedlinePlus, U.S. National Library of Medicine, 23 Oct. 2018, medlineplus.gov/fluidandelectrolytebalance.html.
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