Ketogenic diet flu, symptoms and its remedies

ketogenic diet flu

So you want to start or have successful started a ketogenic diet and you are excited about shedding lots of fat really soon but then strange things starts happening.

Your body starts to feel sicker and you probably thought of asking and came across the name “Keto flu” confused?

I’m going to clear the confusion you have about the keto flu, the symptoms and how to remedy them, right here and right now.

So let’s know what a ketogenic diet flu is

What is ketogenic diet flu?

This occurs when you’ve started a ketogenic diet and you have successfully turned your diet into higher healthy fats, moderate protein and low carb and your body starts feeling sick because it’s trying to adapt to its new form of diet and source of energy.

So when does the keto flu start happening

The keto flu normally starts 2, 3 or 4 days after starting a strict ketogenic diet

This is how it works,

Your body, ever since you were born has been running on carbs as its primary source of energy right?

So tell me, what happens when the carbs your body has been long adapted to starts to drastically reduce in your diet, strange thing right? Your body is required to burn through the carbs first in form of glucose before it transitions into its new source of energy which is fats in form of ketones.

The juicy part of keto diet is when your body starts burning fat for energy, that’s when weight loss starts happening but before you go into that state fully, your body will have signs that can come in form of allergies, you might see these signs as sickness but it’s just your body trying to adapt to its new form of diet.

The signs or symptoms are what we called the keto flu.

Symptoms of the ketogenic diet flu

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The ketogenic diet flu is collectively termed the changes your body starts giving that makes you feel sick when it’s entering into ketosis.

Those feelings can be daunting and can make you want to give up, but please don’t just yet.

So what are the symptoms of ketogenic diet flu? They can come in form of these listed below

  • Brain fog
  • Nausea
  • Constipation
  • Diarrhea
  • Headache
  • Muscle cramps
  • Stomach pain
  • Vomiting
  • Difficulty in sleeping
  • Dizziness
  • Sugar cravings

These are mostly the symptoms that is noticed by keto diet beginners, this does not all happen to one person, it strictly depends your body types and what your body is adapted to.

I will show you exactly what you have to do if any of these signs comes your way.

8 steps to get rid of the ketogenic diet flu

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Make sure you drink enough water

Dehydration can occur during keto diet but how? The glycogen your body stores comes form carbs and this glycogen is a form of reserved source of energy that is stored with water, when you cut on your carbs, glycogen is reduced so the water availability decreases therefore dehydration occurs (for every gram of glycogen lost, two grams of water is excreted with it).

Make sure you drink enough water during keto diet; it helps to relieve fatigue, muscle cramps and constipation.

You can do this by knowing your body weight; if you weigh 120 pounds then drink 90-100 ounces of water a day.

Start slowly (take it easy with your body)

Your body needs time to get adapted to this new form of diet, if you can’t give it that time then you should get ready for a really severe keto flu.

To give it time and help it welcome the keto diet slowly you have to take it easy, start with gently decreasing the amount of carbs you take each day followed by a gradual increase in the healthy fat intake.

Start slowly so that you will have less severe keto diet flu.

Drink bone broth to relieve keto flu symptoms

When you have started your ketogenic diet and you are passing through the keto flu, to relieve it; bone broth is the best option to get this done.

Try to incorporate bone broth drink into your morning diet every day because it helps you fight off keto flu and it contains even the electrolytes your body must have lost that mostly comes from the carbs you have cut out of your diet

One cup of the chicken bone broth every breakfast should do.

Increase your daily carb intake a bit

One of the best approaches you can take to relive the keto flu is by increasing the amount of carb you have drastically reduced, but in minute quantity; this might sound counter intuitive but you need to take it easy on your body.

Help your body adapt slowly and the symptoms will be very less severe. A cup of Bone broth every morning can and keeping track of your macros can help you do this.

Take the necessary keto diet supplements

While you have cut out a lot of carbs from your body, you have also cut out some foods that provides some essential supplement from your body, make sure you provide your body with these necessary supplements or you will suffer electrolyte imbalance which could cause muscle cramps.

Get yourself equipped with these supplements

  • Magnesium- 400 mg per day
  • Calcium – 1000 mg per day
  • Potassium – 3000 mg per day
  • Sodium – 3000-5000 mg per day

Make sure you check the labels of these supplements to know the amount of the supplement you are taking per day.

Drink bone broth every morning to get your body a good amount of potassium and sodium.

Some foods that are rich in potassium include green leafy veggies, nuts, avocados, salmon, mushrooms.

Some foods that are rich in magnesium include cooked spinach, almonds, salmon.

A good source of sodium is the normal table salt.


Increase your healthy fat intake

While your body is no more relying on carbs for its source of energy, you have to increase your healthy fat intake to replenish the calories it usually burns from carbs.

You can make use of the MCT oil powder to increase your ketones levels for fuel.

Take exogenous ketones

These are the ketone salts that your body can easily ingest, they help your body to become more adapted to ketosis by supplying your body with more ketones;

This can help reduce the keto flu and help your body enter into ketosis more quickly.

Make sure you get enough sleep

To reduce the impact of the ketogenic diet, getting enough sleep is the best thing you can do give to your body.

When you don’t get enough sleep, your stress hormone (cortisol) will get secreted and when this happens, your body feels stressed out and finds it very difficult to adapt to its new diet.

  • Sleep at east 7-9 hours a day
  • Remove anything that could distract your sleep especially light, phones, or laptops.
  • Make sure your body is rich in magnesium because it helps your body get a greatly improved sleep.

Do these 8 things whenever you feel sick on a keto diet and you will kick keto flu out of the way so your body will successfully start burning fat.

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