Keto Flu

Although I never experienced keto flu, more people than not get it.  Keto flu is temporary, but awful enough that it causes some to give up the keto lifestyle. 

Here is a brief run-down of keto flu:

Symptoms

Can include: headache, brain fog, dizziness, nausea, carb cravings, irritability, muscle cramps, constipation, diarrhea, general weakness, lack of focus, difficulty sleeping. 

Keto flu typically lasts 3-5 days, but can last up to 10.

Side effects of keto flu

1. Constipation – help relieve constipation by eating more green leafy vegetables or supplement with psyllium husk.
2. Keto breath – the acetone gives your breath a fruity smell. The intensity is reduced as you become fat adapted.
3. Ketoacidosis – a very high concentration of ketone bodies (particularly in people with type 1 diabetes).

Tips and strategies to reduce the keto flu

• Optimize water intake (divide your weight in half and drink at least that many ounces each day)
• Avoid high intensity workouts – aim for 5000 steps per day and do yoga and light stretching (note that this is half of the recommended 10,000 daily steps)
• Sleep, nap, rest, and take it easy
• Eat enough healthy fats
• Replace electrolytes (sodium, potassium, magnesium)
• Pink Himalayan salt or rock salt (add a pinch to your water)
• Make homemade broth (beef or chicken)
• Drink pickle juice
• Eat green leafy vegetables, and avocados
• Eat nuts