The only guide you need to curing Keto Flu

If you need a cure for the Keto Flu , that terrible side effect that happens when you suddenly stop eating carbs, we have your back.

As a society, we’re pretty addicted to sugar and carbs, and to suddenly stop eating them is a bit like going from a packet of cigarettes a day to none. You get cranky, your mind is elsewhere and you feel a bit rubbish in general.

Symptoms of Keto Flu

  • Cramps
  • Headaches
  • Dizziness
  • Nausea
  • Irritability

Keto Fog and electrolytes

I still remember the first time I realized Keto Flu, (sometimes referred to as Keto fog) was a thing. And conveniently I wrote about it so the details are pretty good. I described it “as if I’d drank too many wines at lunch then had to go back to work and my brain just hasn’t been cooperating. But this had been happening since 8am and there was no wine. “

Brain fog can happen due to a lack of electrolytes, a deficiency of magnesium and potassium and sodium. Other symptoms of lack of electrolytes include headaches and cramping.

A common suggestion for a cure for Keto Flu is bone broth, but what if you’re vegetarian?

Magnesium Rich Foods

  • Green leafy vegetables (e.g. spinach and kale)
  • Fruit (avocado and raspberries)
  • Nuts and seeds
  • Legumes (black beans, chickpeas and kidney beans) Pretty high in carbs though.
  • Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
  • Seafood (salmon, mackerel, tuna)
  • Raw cacao
  • Dark Chocolate
  • Tofu
  • Chlorella powder

Potassium Rich Foods

  • Spinach
  • Broccoli
  • Avocado
  • Cauliflower
  • Mushrooms
  • Zucchini/squash
  • Salmon and sardines if you’re a fish eater.

Sodium Rich Foods

  • Salted nuts
  • add pink Himalayan sea salt

When your body excretes water after restricting carbs, sodium comes with it.

Dehydration and Keto Flu have the same symptoms.

It wouldn’t be a Fit Chick post if I didn’t manage to work the importance of water into it. Dehydration and Keto Flu have the same symptoms, and our bodies lose a lot of water when we start a low carb diet. You know that magic couple of kilos that disappear when you suddenly cut carbs? That’s actually water weight. Carbohydrates (or carbs) cause the body to store extra water. When we eat carbs, the energy that we do not use right away is stored as glycogen molecules. Each gram of glycogen comes with 3 grams of stored water.

As we lose water weight, it is especially important to keep drinking enough water. Our bodies are made up of water, we need it to think and function properly. It helps with digestion and flushing out waste, it helps nutrients and oxygen get around or body.

Dehydration is a big factor when you start keto because the sudden drop of weight that happens when you cut out carbs is, in fact, water weight.  Carbs hang onto water. Some of the carbs you consume are stored in the form of glycogen. For every one gram of carbohydrate stored in the body (as glycogen) there is approximately 2-3 grams of water retained.

Pretty much what that means is that we need to replenish the water lost to makes sure we don’t get dehydrated and feel tired and hazy.

To read more about the importance of water and how to get more in, read here…

Click here for a Free Printable Vegetarian Keto Food List


Health and Nutrition coach, helping women find their Strength, Courage, Power and Roar through food and fitness

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