If you are new to keto, you may have heard people talk about the dreaded “keto flu”. Sounds awful, right? And it is! Fortunately, it’s also super easy to prevent or reverse it…so read on - here is what keto flu is, how you can spot it, and how you can treat it 😊
Also known as the carb flu, the keto flu is commonly experienced by people who are transitioning to a Ketogenic diet. It happens when someone who has become accustomed to relying primarily on carbohydrates as fuel removes them from their diet. Whilst this is a necessary step towards adjusting from being a sugar-burner to a fat-burner, the sudden change can trigger some unpleasant symptoms, much like withdrawing from an addictive substance. Keto flu symptoms can include drowsiness, nausea, dizziness, achy muscles, mental fogginess and an irritable mood. The good news though, is that most of these experiences relate to dehydration and electrolyte depletion, and so are easily prevented or managed.
Just like when you have the normal flu, upping your intake of electrolytes such as sodium, potassium and magnesium can help balance things out and help relieve achy muscles, headaches, tiredness or headaches. Most sports drinks that people use for restoring electrolytes contain high levels of sugar and are therefore not keto-friendly, so make one at home instead using water and sea salt – or even better use something like Morton Lo-Salt which will provide both sodium and potassium. I normally use ¼ teaspoon per tall glass of water.
Another way to fend off keto flu is to ensure you are consuming sufficient healthy fats. Professionally formulated Keto shakes are a great way to make sure you are getting all the micro-nutrients you need to avoid keto flu. Obviously we have some great ones available right here at ketologie.com 😊
Another keto flu recovery magic trick is bone broth. Bone broth combines staying hydrated and providing necessary electrolytes like sodium and potassium with the further added benefit of nourishing, anti-inflammatory collagen to support healthy joints, skin and hair. I have a cup of Ketologie bone broth almost every day alongside my go-to lunch, scrambled eggs with feta. If you want to make the broth even more satisfying, you can blend a TBSP of real butter or coconut oil – coffee frothers work great for this. You can also use a bullet style blender like a Ninja but be careful when you take the lid off after blending hot liquids – they will splatter! A kitchen cloth/towel draped over is another pro tip to avoid trouble!
Even those who are aware of the need for increased electrolytes and hydration when the body is becoming keto-adapted can be hit by keto-adaptation symptoms. If you’re feeling tired, hungry, hangry, or having sugar/carb cravings – think “salts”!