How To Get Through The Keto Flu

The keto diet promises a boost in energy and mental alertness–but seasoned keto dieters will also warn you about the infamous “keto flu.” What is it, exactly?

The keto flu usually comprises several flu-like symptoms after one has started the keto diet. It includes one or more symptoms such as fatigue, irritability, upset stomach, and even difficulty getting to sleep.

Why does this happen?

Remember that when you eat low-carb, your insulin levels are going to lower. Your body is newly adapting to using fat as its energy source instead of glucose (which it would normally get from carbs). When insulin levels go down, your body’s natural response is to flush out sodium and let go of water. This is why you’ll notice that quick weight drop at the beginning of keto–half of it is water weight + sodium. But along with losing water and sodium, you can also have a parallel loss of magnesium, which for the first week of keto will make you have the “keto flu.”

How long does the keto flu last?

The good news is that this is temporary, and depending on the individual, can last a couple of days or up to two weeks. Some people have reported just feeling a little tired but otherwise completely functional, while others really do experience the full-on effects of keto flu.

Can I lessen the effects of keto flu or avoid it altogether?

Since the issue is heavy sodium and water loss, the most helpful remedies would be to drink lots of water and consume foods like broth, avocado, spinach and kale. Drinking water with electrolytes can also help. Be cautious if you’re working out or are heavily active. Ease into your lower-carb regimen! And don’t forget to increase your fat intake as you’re lowering the carb intake.

Want to grab a 4-week keto meal plan and grocery list to help get you through your journey? Grab a copy of THE HUNGRY GIRL’S GUIDE TO KETO today!