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Whether you are getting ready to start the keto diet or still doing the research before you give it a go, one thing is certain, you’ll have heard the term keto flu. I’m going to show you how to avoid keto flu in 5 simple ways. 

I know these remedies work because I too did my research before jumping into the keto diet and avoided the keto flu like magic my first 90 days on keto. Unfortunately, I slacked off when trying to get back into ketosis last year and was slammed hard. These tried and tested remedies helped.

Before we dive into the remedies to try it’s important to know and understand just what the keto flu is. Rest assured, it’s not as nasty or horrible as you may think it is. 

how to avoid keto flu

If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.

What is keto flu?

So imagine your body is a car. For years, you have been feeding this vehicle the same kind of oil and gas, doing the same maintenance on it. One day you decide you want to try something totally new in your car. 

What’s going to happen to your car? 

At first, it’ll probably sputter and spew. It’s not exactly sure how to handle this new regime you are subjecting it to. It’s going to take a try or two before it settles down. 

This is how your body reacts to new things. Like food and changes in your eating habits (times, amounts, frequencies, fasting, etc). Any time you make any kind of change to your body, and the things you put in it, your body will certainly give you signs that it’s not quite used to this and it’s freaking out a bit.

Welcome to the keto flu. But what is keto flu exactly?

If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.

According to health.harvard.edu:

Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms of this condition, which is not recognized by medicine. 

As you can see, the keto flu symptoms won’t have you in bed for days and weeks on end. You will still be able to function, probably just not at 100%. 

When does the keto flu hit?

Naturally, everyone is different so it may hit some way sooner and harder than others, or hardly at all. So when does the keto flu hit, on average?

Between 2-7 days, after you begin your keto diet journey, the keto flu should hit with mild symptoms at first getting stronger as the day goes by. Headache, foggy brain, dizziness are pretty common and will be felt the most. 

How long does keto flu last?

Again, this will be different for everyone and oddly enough, genetics plays a big role in this. For some, keto flu lasts 24 hours, for others, it can last up to one month! This article from inverse.com shows the timeline for most people. 

Today, however, we’re going to show you how to avoid keto flu so you don’t have to go through all these icky symptoms and ease into the keto diet effortlessly. 

Not sure what the keto diet is? Check out my beginner’s guide to the keto diet here. Want to try a guided keto journey for 28 days? Check this out!

How to Avoid Keto Flu – 5 Remedies to try

Some of the keto flu symptoms are caused by magnesium, potassium, and sodium deficiencies. I explain here the symptoms and what mineral you might be lacking. One of the first remedies to try to avoid keto flu deals with these deficiencies. 

1 Take supplements 

Magnesium, sodium, and potassium deficiencies will cause dizziness, weakness, headache and so many more unwelcomed keto flu symptoms. By taking supplements for these minerals, you are giving your body back what it is lacking, making the transition into keto easier and avoiding the keto flu to a certain degree. 

Dr. Berg explains this all very well in this YouTube video. You can find Dr. Berg’s supplements here.

2 Ease into ketosis

If you are just getting ready to start the keto diet, try easing yourself into it. I would recommend giving yourself a good week or two prior to starting and altering your diet slightly. Less carbs, less sugar, less of all the bad food we aren’t supposed to eat on keto. 

This way your body will start getting used to the change you are making because it’s somewhat gentler. Read about carb withdrawal symptoms here and how to manage them.

3 Eat more fat

Start eating more of the fats allowed on the keto diet. Remember this diet is low carb not low fat. You still need to eat to feel full and satisfied and you can do that by eating more healthy fats. 

Don’t be afraid to put an extra tablespoon of coconut oil in the pan when frying up some fish (or any other food you are cooking!) or indulge in a decadent fat bomb for dessert.

4 Drink lots of water

You’ve heard it a million times, hydrate hydrate hydrate!!! There’s a reason why people tell you to drink lots of water. Plain and simple, water is good for you. It’s even more important now than ever to stay hydrated. 

Drinking enough water throughout the day will ward off dizziness (try adding ginger slices to your water to keep nausea at bay too) and headaches. It is also great for brain fog.

5 Rest

Last but not least, of course, listen to your body and rest. You’re going to go through all kinds of different feelings and emotions during the beginning of your keto journey. 

Take time to rest. Close your eyes when you feel tired, even if only for a few minutes. 

Doing any of these 5 things will surely help to avoid keto flu or at the very least, make it more bearable to deal with. As a bonus, you might want to try adding some exogenous ketones to your regimen until you are producing your own ketones and feeling better.

Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like autism, epilepsy, diabetes and high blood pressure plus over 45 recipes, checklists and grocery lists to get you started. Want the grocery list, quick start guide and 7-day meal plan for free? Get it below.