As great as the Ketogenic diet is for health and weight loss, it does have some challenges.
One of those challenges is combating Keto Flu – simply put, the withdrawal symptoms from sugar and carbohydrates.
What exactly is the Keto flu?
Keto flu is not influenza, or flu as we know it.
It’s called that because the symptoms can be similar to classic flu symptoms.
It’s actually a set of symptoms you might experience when switching over from burning glucose for fuel to burning ketones.
Although it’s called the Keto flu, it’s not limited to the Keto diet itself.
It can also happen if you switch over to a Carnivore diet, or when you practice Intermittent or Extended Fasting.
Even just going Low Carb can be enough to kick off a case of Keto flu.
Because all of those move your body from burning glucose to burning ketones, and that switch is what can bring on the symptoms.
What it really comes down to is combating withdrawal symptoms from sugar and carbohydrates, in other words, combating keto flu.
Symptoms of Keto flu can include:
- Nausea
- Body aches and pains
- Cramps
- Headaches
- Brain fog
- Diarrhea
- Fatigue
- Skin breakouts
Not everyone experiences Keto flu.
If you are coming from a diet high in carbohydrates and sugars, you are more likely to experience it.
Keto flu usually starts on day two or three of your diet change, and lasts anywhere from three or four days to a week.
In some cases it can last longer.
Now let’s look at some tips and tricks for combating Keto flu.
Prevention
What’s the saying, “An ounce of prevention is worth a pound of cure?”
It’s true.
Preventing Keto flu in the first place is much better than trying to feel better once you are in the thick of it.
My biggest tip is to take things slowly, especially if you are coming from a diet high in sugar.
Sugar is like a drug and coming off it is not a piece of cake (pun not intended, but fitting).
Instead of jumping right into full blown Keto, try taking baby steps. Go low carb first.
Cut out junk food like sweets, cakes, or soft drinks. But keep your veggies and/or fruits.
Then work on eliminating the fruit and the higher carbohydrate vegetables.
This way your body is going to be adjusting a little at a time.
If you’re starting a fast, I highly recommend taking the above steps first and then becoming Keto adapted, before you start your fast.
Stay hydrated
This is super important!
Ketosis can be very dehydrating, and if you’re not drinking enough water you’re going to feel really bad.
Plus, you have a lot of toxins being released during this time, and you need that water to help flush them out.
Aim for around 64 ounces of water a day/1.9 Litres, and after that drink to thirst.
Eat lots of healthy fats
Getting plenty of healthy fats will help you make the switch into ketosis faster.
It also helps to minimize the blood sugar drops that can happen when you come off sugar.
Good sources of healthy fats include:
- Butter
- Heavy cream
- Eggs
- Fish
- Avocado
- Full fat yogurt
- Beef
If you’re fasting, be sure to consume those healthy fats during your eating window.
If you’re doing an Extended Fast, you can have a little fat every day to help combat Keto flu symptoms.
A tablespoon of fat a few times a day won’t break a fast.
Take your electrolytes
While electrolytes are always important, it’s even more important when you’re combating the withdrawal symptoms from sugar and carbohydrates.
Because you’re losing lots of water when you switch over to fat burning, you’re losing lots of electrolytes, too.
And getting low on electrolytes is going to make you feel even worse.
You’ll need sodium, magnesium, and potassium.
We have electrolyte supplements available for Keto and for Fasting. Be sure to check out the benefits of these products.
Try Exogenous Ketones
Supplementing with exogenous ketones can make your transition a little smoother by reducing Keto flu symptoms.
We have an article which will explain all about exogenous ketones here.
Take it easy
Now is not the time to be engaging in strenuous exercise.
Rest as much as you can.
Take naps if needed.
After you’re through the transition phase you can get back to your normal activity level.
Please note:
If your symptoms persist or worsen, you should always check in with your doctor. Especially if you have diabetes or any other medical conditions.
Persevere
Keto flu won’t last forever. Once your body has made that switch, you’ll start to feel better.
In the meantime, we hope our tips of combating withdrawal symptoms from sugar and carbohydrates will help ease your symptoms.
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group – one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
