Coping With Keto Flu

COPING WITH KETO FLU

People transitioning to a very low carbohydrate diet sometimes experience mild, temporary side effects while their bodies adjust to this major change in their diet. The shift of using glucose as fuel to conversion of ketones as primary fuel source can have different effects. Some transition with ease while others go through the “Keto Flu”.

The Keto Flu can include dizziness, headaches, heart palpitations, nausea and a general feeling of YUCK for anywhere from a couple days to a couple weeks! Luckily, there are some tried and true hacks to work around keto flu and get you feeling great and back to rocking out like your fat burning bad self! Increasing fat, drinking ample water, moving, sleeping, and getting enough salt are the main focuses to prevent keto flu!

CHECK YOUR WATER CONSUMPTION

As you lose weight in keto, you lose a lot of water as urine, this lowers the blood volume which in turn lowers your blood pressure. With a low blood pressure, blood may not reach the brain fast enough. As a result, you may feel dizzy when you sit down or stand up quickly. In keto you may also notice feeling increased thirst of like you just can’t quench thirst! Ensure you are getting 1/2 your body weight in fluid ounces of water per day and consider water infusions like these ideas to aid in getting the water you ARE drinking into your intercellular space for deeper hydration!

We recommend ½ of your body weight in fluid oz of water to ensure ample hydration and optimal metabolism. To aid with electrolyte stability, focus on using infusions for at least ½ of your water needs. These can improve taste of your water while also providing additional nutrients and antioxidants, which will also increase your body’s ability to absorb water.

I weigh _______pounds, I need (# of pounds divided by 2) _______ fl oz water per day!

Example: 150 pound person needs 75 fl oz water daily, ideally about 40 fl oz as infused water.

ADD SALT!

Adding more salt to the diet is the first place to start to prevent side effects! Upwards of 1.5 Tbsp daily can be required for those eating a 100% clean diet and sweating. Add salt to every meal and snack and use liberally in your cooking. When low carbohydrate and working with whole foods that aren’t processed and preserved with sodium, it is easy to go into hyponatremia or low sodium status in the body.

According to the Mayo Clinic, Hyponatremia signs and symptoms may include:
Nausea and vomiting
Headache
Confusion
Loss of energy and fatigue
Restlessness and irritability
Muscle weakness, spasms or cramps
Seizures
Coma

Himalayan pink salt and Celtic sea salt are best choices due to their mineral profiles–in addition to sodium which is the only mineral in table salt, they contain calcium, magnesium, potassium, copper and iron along with 60+ other trace elements! Table salt is heavily processed and minerals other than sodium are eliminated, while iodine and potentially hazardous anti-caking agents are added. Bleaching agents are often used in the process as well using aluminum derivatives and other toxic elements!

Maldon Sea Salt flakes are a personal favorite as a finishing salt. Also consider Gomasio, a seasoning blend made with seaweed, sesame seeds and sea salt to add mineral richness and flavor to eggs, salads and stir fry!

MAKE TURMERIC LEMONADE

This lemonade contains a potent dose of fresh turmeric and ginger for antioxidant and anti-inflammatory punch, lemon juice to upregulate liver detox as well as sea salt to balance electrolytes. If desired, you can substitute 1/2 the water for raw coconut water for added electrolyte balance. Leave out the honey to make this keto friendly!

DRINK BONE BROTH

In addition to being incredibly healing for the gut, bone broth is a great source of minerals and electrolytes. If dealing with electrolyte imbalance in keto, consider sipping on 6-8 oz bone broth between meals and add an extra pinch of sea salt! Here is a recipe or consider Bonafide Provisions as a store-bought option!

FOCUS ON MAGNESIUM

Magnesium rich foods include leafy greens, raw cacao and nuts and seeds. Add these foods to your daily intake to ensure optimal magnesium as this important mineral aids in over 300 enzyme actions that contribute to almost every function of your body. As inadequate magnesium intake can drive cortisol imbalance, body fat gain, and anxiety, I strongly recommend Relax and Regulate 1 scoop as a baseline formula. This formula has magnesium bis-glycinate the most bioavailable form and is your best friend in keto if seeing electrolyte imbalance, headaches, muscle cramps, sleep disturbance or constipation!

USE BOOST AND BURN TO INCREASE KETONE PRODUCTION

This unique combination of D-ribose, L-carnitine is a powerful fat burn and energy boost support. L-carnitine is needed for energy, to shuttle fat to the mitochondria,
heart health, and to enhance athletic performance. Boost and Burn can get you over the hump from glucose-burning to ketone-producing to reduce keto flu symptoms, plus can combat low energy and increase fat burn!

GO FOR 1/2 AN AVOCADO A DAY FOR POTASSIUM

Avocados are a great source of potassium to aid in rebalancing electrolytes. Grab half and avocado, sprinkle some sea salt and lime juice and eat with a fork! Other potassium rich foods include BACON, mushrooms and spinach! Please note: Potassium has a significant role in relaxing cardiovascular function and can be dangerous in excess. I do not recommend nutritional supplementation for potassium outside of an electrolyte blend. Focus on food sources and do not exceed recommended intake. And…did you see bacon is included??

Need more tips on optimizing your keto diet? Check out our Virtual Food-As-Medicine Ketosis Program for group support, accountability and TONS of functional medicine support!

Coping With Keto Flu