What is Keto Flu? And How To Beat It!

Although the keto diet may have a wide range of benefits associated with it, there are certain side effects of this diet, which, unfortunately, not many people are aware of.

One of the most common side effects of a keto diet, especially if you switch straight from a traditional balanced diet to a keto diet, is keto flu.

People that suffer from keto flu exhibit similar symptoms as they would the normal flu – ​​an upset stomach, fatigue, soreness, nausea, and so on.

However, there are ways to manage and beat keto flu.

So, if you’re about to switch to a keto diet, or you already have a keto diet and think you’re suffering from keto flu, this article is going to help you overcome the symptoms you may be facing and support you to a better state of health.

What Is A Keto Diet?

Before we dive in and tell you exactly what keto flu is and how you can manage it, it’s important that you fully understand what the keto diet is.

The keto (ketogenic) diet is a low carbohydrate, high-fat diet that aims to put your body into a state of ketosis.

Ketosis is a metabolic state that your body enters when you dramatically reduce your carbohydrate intake in which it burns fat instead of carbohydrates for energy, therefore helping you to lose weight and experience a number of other health benefits.

The rules of what you can and can’t eat on a keto diet make it one of the strictest diets out there.

A typical keto diet would consist of meat, fish, eggs, oils, creams, and other fats, as well as low carbohydrates vegetables.

Certain vegetables that are high in carbohydrates aren’t allowed to be consumed on a keto diet, as well as grains, cereals, sugar, and processed foods.

Since the keto diet is so restrictive and lowers carbohydrate consumption so much, many people experience what is called keto flu…

What Is Keto Flu?

Although keto flu isn’t actually a type of influenza, a large proportion of people experience similar flu-like symptoms when switching to a keto diet, hence the creation of the term “keto flu”.

Although keto flu may occur at any moment, keto flu typically occurs within the first few days and weeks of changing to a keto diet due to the fact that you suddenly reduce your consumption of carbohydrates when switching to a keto diet.

Your body goes into shock at such a sudden and drastic change in your diet and you experience flu-like symptoms.

Symptoms of Keto Flu

If you are experiencing any of the symptoms below after switching to a keto diet, you’re most likely experiencing keto flu.

Although these symptoms do indicate keto flu, if you are experiencing any of these symptoms for a prolonged period of time without an explanation, you should seek the advice of a medical professional as something more serious could be occurring.

6 Ways To Beat Keto Flu

Although keto flu is your body’s reaction to the keto diet, there are some things that you can do to ensure you beat keto flu and come out the other side feeling as strong, healthy, and well as possible.

Gradually Go Keto

One of the best ways to attempt to avoid experiencing keto flu is by gradually switching to a keto diet.

Unless you really want to, there’s no reason for you to switch from having a carb-heavy diet to an extremely low-carb diet overnight.

Although you may still experience keto flu after making the switch, if you gradually incorporate keto foods into your diet and lower your carb consumption over time, you may well find that keto flu either doesn’t affect you, or you experience less intense keto flu symptoms.

Drink More Water

When you switch to a keto diet and your body is trying to reach a state of ketosis, you will most likely be heading to the toilet more – ketosis is said to increase urine output.

Therefore, this may be one of the reasons why you’re experiencing dizziness, headaches, stomach upset, and decreased levels of concentration.

So, the obvious way to combat this lack of hydration is by getting and staying hydrated! Both when you switch to a keto diet and during your time on a keto diet you should aim to drink more fluids in general, especially water.

Consume Electrolyte Drinks

Just as urinating more means you’re losing more fluid, it also means you’re losing more electrolytes.

So, make sure you’re constantly replacing your electrolytes if you’re experiencing keto flu.

Additionally, even when you’re not experiencing keto flu, a keto diet may not provide you with high levels of all the essential electrolytes you need, specifically, potassium, magnesium, and sodium.

So, as long as you’re on a keto diet, try to keep consuming electrolyte supplements and drinks whilst you’re keto. Adding a little salt to your meals is also a good way to ensure you’re consuming enough sodium.

Prioritize Sleep

As we know, when you first switch to a keto diet, your body is reacting to a lot of changes. Therefore, you need to sleep more.

Prioritizing sleep (both good quality and quantity) will not only support your body when switching to a keto diet, but it will help to reduce certain symptoms of keto flu such as fatigue, lower concentration levels, and irritability.

If you struggle to sleep you can try these tips to fall asleep quickly or even look at these sleep based supplements.

Avoid Strenuous Exercise

Just as you would if you were experiencing real flu, you need to rest if you’re experiencing symptoms of keto flu.

Although exercise is important and can be done alongside a keto diet, since keto flu can make you more tired, promote muscle soreness, and give you cramps, exercising when you’re experiencing these symptoms isn’t encouraged.

If you still feel up to exercising when you’re experiencing keto flu and you really want to, you should stick to walking and light stretching or yoga.

Until you feel 100% better, don’t do strenuous activities like heading to the gym, biking, or running.

Eat Enough Keto-Friendly Foods

Unfortunately, when a lot of people switch to a keto diet they tend to eat less food. Just because you’re on a keto diet doesn’t mean you should be eating less – you still need to consume your daily calorie goal!

Eating less when you’re experiencing keto flu symptoms will not only exacerbate the symptoms, but it will lower your energy levels and prevent your body from recovering in the quickest time frame possible.

So, don’t fall into the trap of feeling restricted by the keto diet and therefore eating less. Instead, eat big meals, make sure you’re meeting your calorie goals, always have keto-friendly snacks close by, and don’t restrict yourself.

Related: Best Greens Powder for Keto

Eat More Fat

As your body moves into a state of ketosis, your body changes by taking its fuel from fat instead of carbs.

One of the main reasons why people experience keto flu symptoms is because they lower their carb intake but don’t increase their fat intake.

Therefore, if you’re switching to a keto diet, it’s absolutely imperative that you increase your fat consumption to support your body’s energy levels.

Eating more fat will also help reduce your cravings, make you feel more satiated, and can actually reduce the severity of keto flu symptoms that you’re experiencing.

Are You Ready To Beat Keto Flu?

Whilst keto diets might not be for everyone, if you’re ready to change your diet and embark on a keto diet, you have to be prepared that you may experience the symptoms of keto flu.

However, by gradually going keto, keeping yourself hydrated, consuming electrolytes, prioritizing sleep, avoiding strenuous exercise, eating more fat, and ensuring that you’re still eating a sufficient amount of food, you can lower the severity of keto flu symptoms and potentially even avoid them completely.

As with any big dietary change, you should consult a medical professional if you are concerned about the potential impact it will have on both your body and mind.

Even more importantly, if you are pregnant, breastfeeding, have any kind of medical condition, or take medication, you should always consult with a doctor before changing your diet.

With that being said, if you’re ready to undergo the keto diet, good luck and hopefully you can make the change without experiencing keto flu!