How to Overcome Keto Flu: Effective Remedies and Tips

By Lena Hartley, Ketori-La Writer

Starting a keto diet can be an exciting journey toward fat loss and improved health. However, if you’ve just made the switch to a low-carb lifestyle, you may experience a less-than-pleasant side effect known as “keto flu.” The keto flu is a common set of symptoms that occur as your body adapts to burning fat for fuel instead of carbohydrates. But don’t worry — the keto flu is temporary, and there are several remedies to help ease its discomfort. In this article, we’ll explain what keto flu is, why it happens, and provide effective tips for overcoming it.

What is Keto Flu?

Keto flu refers to a group of symptoms that mimic the flu, often experienced by those transitioning into ketosis, the metabolic state where the body burns fat instead of carbohydrates. Symptoms typically appear within the first few days of starting the keto diet and may last for up to a week.

Headaches
Fatigue or low energy
Irritability or mood swings
Nausea
Muscle cramps
Dizziness or brain fog
Difficulty sleeping

These symptoms occur because your body is adjusting to its new energy source (fats), and your electrolyte levels may become unbalanced as a result of lower insulin and rapid water loss.

Why Does Keto Flu Happen?

The primary cause of keto flu is the body’s shift from using glucose (sugar) as its main source of energy to burning fats. When you significantly reduce your carbohydrate intake, your body enters a state of ketosis, but this metabolic switch doesn’t happen overnight. As your body makes this transition, several things occur:

Glycogen Depletion: With fewer carbs, your glycogen stores — the stored form of glucose in your muscles and liver — become depleted. Glycogen holds water, so as it’s used up, your body expels excess water, leading to dehydration.
Electrolyte Imbalance: Along with water, important electrolytes such as sodium, potassium, and magnesium are flushed out. The loss of these minerals contributes to many of the symptoms of keto flu, like headaches, muscle cramps, and fatigue.
Metabolic Shift: Switching from burning carbs to burning fats takes time, and during this adjustment period, your body may struggle to keep up with your energy needs, leading to feelings of lethargy and brain fog.

Effective Remedies to Overcome Keto Flu

The good news is that keto flu is temporary, and there are several ways to alleviate its symptoms and speed up your transition into ketosis. Here are some of the most effective remedies:

Stay HydratedOne of the biggest contributors to keto flu symptoms is dehydration. As your body sheds water and electrolytes, it’s important to drink plenty of fluids to stay hydrated. Tip: Aim for 8-10 glasses of water per day, and consider adding a pinch of salt to your water to replenish lost sodium.
Replenish ElectrolytesElectrolytes like sodium, potassium, and magnesium play a vital role in nerve function and hydration. To reduce symptoms like headaches and muscle cramps, focus on replenishing these key minerals. Tip: Add more salt to your food, enjoy potassium-rich foods like avocados and leafy greens, and consider taking a magnesium supplement to avoid cramps and fatigue.
Increase Healthy FatsSince fat is your body’s new fuel source on keto, it’s important to make sure you’re consuming enough healthy fats to keep your energy levels stable. Your body is learning to rely on fat for fuel, so give it plenty to work with. Tip: Incorporate fats like olive oil, coconut oil, avocados, and grass-fed butter into your meals to maintain consistent energy.
Get Enough SleepThe transition to keto can take a toll on your sleep patterns, especially during the first few days. Poor sleep can exacerbate symptoms like fatigue and irritability. Tip: Prioritize 7-8 hours of quality sleep per night, and create a relaxing bedtime routine to help you wind down.
Eat More Keto-Friendly VegetablesLow-carb, non-starchy vegetables provide important micronutrients and fiber that can help ease symptoms like constipation and sluggish digestion, which are sometimes experienced during keto flu. Tip: Load up on leafy greens, broccoli, cauliflower, and zucchini to support digestive health and keep your meals nutrient-rich.
Consider Light ExerciseWhile strenuous workouts might be too much when you’re feeling low on energy, light exercise can help boost your mood and encourage your body to burn fat more efficiently. Tip: Opt for activities like walking, yoga, or stretching to stay active without overtaxing your body.

How Long Does Keto Flu Last?

The duration of keto flu varies from person to person, but it typically lasts anywhere from a few days to a week. For some, symptoms can last as little as 24 hours, while others may experience lingering effects for up to two weeks. However, most people report feeling much better once their body has fully adapted to ketosis.

Preventing Keto Flu in the Future

While the keto flu is an unpleasant but temporary phase, it can be prevented or minimized in the future by following these strategies:

Gradually Reduce Carbs: Instead of drastically cutting out carbohydrates all at once, try reducing them more gradually. This allows your body to adjust over time and may lessen the severity of keto flu symptoms.
Increase Salt Intake: Because you’re losing sodium more quickly on keto, it’s important to make sure you’re salting your food and getting enough sodium throughout the day.
Use Electrolyte Supplements: To prevent dehydration and maintain electrolyte balance, consider using an electrolyte supplement, especially during the early stages of the keto diet.

Conclusion

The keto flu can be challenging, but with the right approach, you can minimize its symptoms and get back to feeling your best in no time. By staying hydrated, replenishing electrolytes, increasing healthy fats, and allowing your body to adapt at its own pace, you’ll be able to overcome keto flu and enjoy the benefits of a low-carb lifestyle. Remember, the discomfort is temporary, and the rewards of the keto diet — improved energy, mental clarity, and fat loss — are well worth the effort.

How to Overcome Keto Flu