The so-called keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. When keto flu happens, you might experience fatigue, coughing, sniffles, headache, nausea, and irritability.
Don’t worry: keto flu is not a real virus. Your body is simply getting used to the diet that's no longer high in carbs and processed foods and that's low in sugar. It readjusts to use fat as fuel for energy. However, people who experience keto flu symptoms often get worried and go back to eating carbs.
If you feel the symptoms, wait a few days, and this will pass. If you hate the idea of experiencing keto flu, try adding more sodium and electrolytes to your diet. Also, stay hydrated, get enough sleep (about 7-9 hours), and eat more fat.
Here are some foods that contain electrolytes:
- Potassium: Avocados, nuts, dark leafy greens (such as spinach and kale), salmon, plain yogurt, and mushrooms.
- Magnesium: nuts, artichokes, spinach, fish
- Calcium: cheese, leafy greens, broccoli, seafood, almonds
- Phosphorus: meat, cheese, nuts, seeds
- Chloride: most vegetables, olives, salt, seaweed.