What is Keto Flu?
“Keto flu” is a term used to describe the temporary flu-like symptoms some people experience when starting a ketogenic or low carbohydrate diet. Keto flue is characterised by fatigue, headaches, nausea, irritability and potentially low mood.. The body is in metabolic shock after being reliant of carbohydrates as a main source of energy for so many years. It takes a few days for the body to learn how to switch to burning fat as fuel instead. The following strategies will help limit these symptoms.
Increase salt and water intake. Insulin causes retention of salt and water by the kidneys. When carbohydrate intake is reduced, this results in a reduction in insulin levels, leading to an increase in renal water and salt loss. Most “keto flu” symptoms are secondary to salt/water loss. Aim for approximately 1.5 teaspoons of salt and drink at least 6-8 glasses of water per day. Food sources of salt include salty nuts, olives, and bone broth. Add salt to most meals where possible. Try to use a high-quality salt that contain mineral such as iodine, magnesium, and potassium. Examples include Celtic Sea salt and Murry River salt. Symptoms will usually improve within 10 minutes of ingesting salt.
Muscle cramps and weakness: this is usually related to loss of salt. A magnesium (200-400mg elemental) supplement can also help. Try to drink 1 cup of bone broth per day.
Constipation: This is rarely an issue due to the fibre content in vegetables and salads, the lubricating effects of dietary fat on stools, the increase in water intake and the reduction in grains and cereals (which can be quite constipating) . Ensure water intake is adequate. Increase your intake of full fat yoghurt, linseeds, and raspberries. Add in a magnesium (citrate) supplement to help.
Gout: Ketones and uric acid compete for renal excretion. As a result, there might be an initial flair of gout while switching to a low carbohydrate diet. As the body adjusts to fat metabolism, urate levels will reduce, and gout will improve. If there is a history of gout, consider starting Cherry Abstract to prevent flares.
Kidney stones: Ketogenic diets can acidify urine. Ensure adequate hydration to prevent stones.
Insomnia: This is a temporary effect and over time quality of sleep should improve on a low carbohydrate diet. Early insomnia related to adjusting to a low carbohydrate diet can be managed with bone broth and a magnesium (glycinate and taurate) supplement.
Purigo pigmentosa: “keto rash” that will disappear with time, unknown cause.
Cravings: These typically have a psychological basis but are sometimes related to nutritional deficiencies. It is important to address circadian rhythm, stress and nutritional deficiencies in the early stages of implementing change.
