![]() Although drinking plenty of water is important, coffee and tea will contribute toward your fluid intake as well. This doesn’t mean you must drink at least 2.5 liters of plain water in addition to your other beverages. A good rule of thumb is to drink a minimum of 2.5 liters of fluid every day during your first week of keto. The larger you are, the more water you’ll probably lose in the early stages of keto, and the more you’ll need to replace. ![]() In addition, make sure you’re drinking enough water. ![]() Or, if you’re using low-sodium bone broth or stock, add a pinch or two of salt. Or for a tasty alternative, drink consommé, bouillon, bone broth, chicken stock or beef stock - and stir in a spoonful of salted butter, if you like. Feel free to do this twice a day or more, if needed. This simple action may alleviate your keto flu symptoms within 15 to 30 minutes. 9ĭuring the first few weeks of your keto lifestyle, whenever you develop a headache, lethargy, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt stirred into it. Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and often eliminate them altogether. Top tip: increase your salt and water intake But rather than suffering needlessly during this time, why not address the cause and start feeling better right now? The first step is by far the most important, and it’s often all that’s needed.ġ. Symptoms of the keto flu usually disappear by themselves within a few days to weeks, as the body adapts. However, the keto flu doesn’t have to be unbearable for anyone if the proper steps are taken to remedy it. At the other extreme, there are those who develop symptoms that strongly impact their ability to function for several days. Some people may feel fine or slightly tired for a day or two after starting keto. It’s well known that response to the keto transition is very individual. However, losing a lot of water and sodium is responsible for many of the unpleasant symptoms of keto flu. This change is responsible for some of the rapid – and usually very welcome! – weight loss that happens in the early stages of a keto diet. 7 Because of this, you’ll likely find yourself urinating a lot more often in the first week or so of keto eating. When your insulin levels drop, your body responds by excreting more sodium in the urine, along with water. However, it takes your brain and other organs some time to adapt to using this new fuel. 6 When your body is mainly using ketones and fat for energy, you’re in a state of ketosis. When insulin levels are very low, your liver begins converting fat into ketones, which most of your cells can use in place of glucose. Switching from a high-carb diet to a very-low-carb diet lowers insulin levels in your body, one of the primary goals of a ketogenic diet. The keto flu occurs as your body transitions from burning sugar to burning fat for most of its energy needs.
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