Keto flu

[Doormatnomore]

I managed low carb no prob, I was in ketosis. We had a family day out on Saturday and I felt really under the weather (and took everyone down with me). Came home and had toast, still felt awful and was all carbs all day Sunday. Only at that bought I worked out it was keto flu and obviously I “cured” it with loads of carbs.

how do you managed it? I was tired, leg cramps, dehydrated but water was making me feel sick, grumpy and oddly had a sore jaw. I thought maybe electrolyte drinks for the cramps and dehydration? am I missing something obvious? Or if I go totally carb free will it pass quicker?

I was losing weight and want to carry on because the keto-diet actually worked.

Hi @Doormatnomore

I currently follow a ketogenic lifestyle and what you have described sounds like "keto flu" best remedy for this is electrolytes as your body is expelling this in the early stages by depleting glycogen stores. This is where rapid weight loss is observed when starting the keto diet. I can also suggest adding in some healthy fats like avacado or olive oil. MCT oil is also good you can add it to your coffee as this helps the body get used to burning fat.
Have a look at bulletproof coffee. This is really good when starting keto.

Keep strong and at it. It will surely pass.

Thanks for replying. I’ll get to Boots tomorrow for electrolytes and I think we have avocado oil. I haven’t heard of Bulletproof coffee, I was staying away from caffeine because of the headaches and dehydration but I’ll try anything.

Bulletproof coffee is just another way to get healthy fats in but there's no need to have it if it doesn't suit you.

You could just take MCT oil orally.

You may want to consider decreasing carbs and sugars more gradually rather than all at once. This might help with the transition and make it easier to stick with.

It is important that not only do you consume enough fats, that you eat enough protein as this is what will help you to feel full and satisfied.

That’s what’s so frustrating, I’m managing high protein, low calorie and not feeling hungry, but feeling crap is kicking my butt.

It does pass if you stick at it. If you turn to carbs you will end up back out of ketosis and back to square 1. Once you het past the keto flu you will feel much more sprightly Nd energised. I sleep better, my memory is sharper and I feel so much better.

It's not actually low calories that you need to focus on unless you meant low carb.

It's really important that you add in healthy fats as that is what your body will need to get used to burning.

I know I messed it up going carb heavy and will be starting at the beginning again - that’s what Mondays are for. But it was nice to feel warm again. Would slower work to avoid keto flu? It’s not the end of the world especially if it’s passes.

I wasn’t initially trying the keto diet. I was cutting calories and bread pasta etc was the first to go. And then it fell into place from there.

I’m heading the same way because I had to stop Keto due to a holiday we had that meant it wouldn’t be possible for me to stay on it.
My Keto flu tends to last for three days and is as you described. I drink a lot of chicken ramen stock from the supermarket, can’t remember the brand. Comes in little cartons, contains sodium and also helps to rehydrate. Lots of water and green veg. I do take some ibuprofen to help with the awful headaches I get or any limb aches. Knowing IT WILL PASS helps too!
I gradually cut down my carbs to get back to where I was and then stick to under 15g per day from then. Good luck OP!

A glass of water with dissolved stock cube will rid of it.