Ah, the dreaded keto flu! So many of you message me about your fear of starting keto because you’ve heard rumors of “the keto flu”. My first answer to that is do not let others experiences stop you from doing what you want to do… with anything in life! Here I’ll explain a little about who gets the keto flu, why we get it, and how to prevent it or get over it.
So, who gets the keto flu?
Anyone can get the keto flu at anytime during their keto journey. It’s not exclusive to keto newbies. I know because I’ve gotten it at least 3 times the past year. The first time I did experience it, however, was the 4th day of my first time trying The Atkins Diet in 2016.
What is the keto flu?
It may sound surprising, but the keto flu is not a flu or any type of disease, AT ALL! And it’s NOT withdrawal symptoms from carbs, although you can experience other types of symptoms from sugar withdrawls. The keto flu is simply an electrolyte imbalance in the body.
Why do we get the keto flu?
When you dramatically reduce the amount of carbs your intaking, your body immediately begins flushing out water. You’re going to be urinating more frequently and you can even lose up to 10lbs your first week! Most likely that weight is water and not fat, I’m sorry to say.
When your body flushes out all of that water it takes electrolytes (salts) with it. Fatigue, drowsiness, constipation, muscle cramps, lightheadedness are all symptoms of an electrolyte imbalance in the body aka “the keto flu”. Examples of some electrolytes are sodium, magnesium, and potassium.
What can you do to avoid it or overcome it?
Replenish those electrolytes you’ve lost! From day one of your keto journey, you should start by simply sprinkling just a little more salt on all your food. I like pink himalayan salt because its raw/unprocessed, packed with minerals, and contains no harsh chemicals.
Don’t be afraid of salt on keto but don’t over do it either. Trust your tongue to let you know when you’ve added enough.
You can also add electrolyte supplements to your daily regimen.
Potassium: I add No Salt (to my daily apple cider vinegar drink (recipe in my IG highlights). Nu Salt looks like salt but has a different taste.
Magnesium: I really love Natural Vitality’s Natural Calm Drink, it’s a powder that you dilute in water or can also add to the ACV drink. Raspberry Lemon flavor is my favorite.
Electrolyte Combos:
Ultima is a good source of 6 different types of electrolytes, its sugar free, vegan, gluten free, non gmo, paleo friendly, has 0 calories and tastes delicious.
Mio Fit is another affordable option and contains sodium and potassium. I love the “Artic Grape” flavor.
There are also of course, natural occurrences of electrolytes in the food we eat. Avocados, for example, contain more potassium than a banana. Cacao/dark chocolate and spinach contain magnesium. Pickles are packed with sodium. I have a delicious recipe for Sour Cream Pickle Dip that you can find here. Bone broth is another wonderful source of sodium. I have a great recipe for slow cooker bone broth here or you can also purchase quality bone broth in stores or online.
How quickly can it be relieved?
Within 12-24 hours of adding any of these supplements/foods to your daily regimen you should feel relief from the symptoms of the keto flu. So don’t be afraid, BE PREPARED!
Here’s a chart that you may find helpful!
If you have any questions or any more suggestions for overcoming the keto flu that you’d like to share, please feel free to comment below or clicking on the “contact” button
Kind Keto Mama 