Demystifying the Keto Flu: What it is & How to Conquer it?

Last updated on January 24, 2025

Have you heard about the dreaded Keto Flu?

It’s a common concern among those new to the Keto diet. A decrease in potassium, magnesium, and sodium is common with low-carb diets like Keto, which can make you feel a little strange.

There are ways to make this transition smoother and more comfortable.

Talking about keto flu can be scary. Carbohydrate consumption is challenging.

Stay strong!

To tackle the Keto flu, it’s crucial to include foods rich in vitamins and minerals in your daily diet and consider taking supplements as well. I experienced a slight headache and fatigue toward the end of the first day of my Keto journey.

It was a bit irritating, I must admit. After research, I learned that I was experiencing the Keto flu, which is normal.

Low potassium and magnesium levels may cause your body to perform less efficiently. Given our fast-paced and stressful lives, it’s essential to ensure a steady supply of minerals and vitamins to cope with the pressure.

Fortunately, the Keto flu usually clears itself in five days. Don’t worry, though—it’s just a temporary phase.

I strongly encourage you to stick it out and stay motivated. Remember, you’re on the right track, and this is a sign that your body is adjusting to the new way of eating.

First Symptoms of Keto Flu:

Mild headaches
Nausea
Stomachache
Brain fog
Fatigue
Lethargy

The flu gets its name from the fact that it makes you feel sick. Thankfully, mine lasted only two days, and on the third day, I woke up like a charged person. I was less hungry and ready to take on the world. It’s been six months today, and I don’t regret my decision.

Deciding to go on Keto, is the best decision that you took for yourself.

What can you ask for more? You get to eat good food, feel great, and lose weight too! Trust me, you will be happy that you decided to switch to Keto!

Also Read: Recommended Keto-Friendly Protein Supplements

You need to understand that your body has been burning glucose for energy from the day you were born. Now you are forcing it to make a new set of enzymes burn fat for fuel. The transition will take a little time.

The first and simplest thing that you can do to help yourself is to keep yourself well-hydrated. Drink more and more water. Most people will vouch for drinking water with normal salt, pink salt, and lemon juice.

You will need to go to the bathroom often, as your body will start getting rid of the excess insulin chemicals and fluids retained in the body. The good news is that you will see massive weight loss.

You feel like crap in the absence of them. Eat butter, bacon, and eggs to switch to fat faster. Trust me, it’s useful.

What is Lite Salt?

Tata Salt Lite Low Sodium Salt, 1 kg

A lite salt is an alternative to your regular salt. Sodium is enriched with potassium.

It is well known that too much salt causes the body to retain water.

Making the move to Tata Lite Salt, which is readily accessible in all Indian grocery stores, was my first action.

I mix about two teaspoons of light salt, 1 teaspoon of pink salt, and the juice of 1 lemon in a liter of plain water. At all times you will find this bottle with me.

Keto flu warning

These include headaches, dizziness, fatigue, nausea, and constipation—due in part to dehydration and electrolyte imbalances that happen as your body adjusts to ketosis, which affects potassium excretion through the urine.

Supplements we essentially need in Keto

Potassium

Most diets are deficient in potassium, be it Keto or any other low-carb diet. The EDR, or the estimated daily need for potassium, is 2000 mg for a healthy adult.

You can achieve this by eating potassium-rich foods or by taking a supplement. It is best to utilize potassium supplements. The AI or adequate intake of potassium is 4700 mg a day.

Check the label on the food to know its exact potassium content.

The sad part is that most potassium-rich foods are not very Keto friendly.

Avocado: 1000 mg
Nuts: 100 to 300 mg per 30 g
Green Leafy Vegetables: 160 mg raw, 840 mg for cooked
Coconut Water: 600 mg
Mushrooms: 12%
White beans, kidney beans, and lima beans: A cup of white beans provides 1004 mg of potassium.
Yogurt: again, it can offer 255 mg of potassium per 100 g.
Salmon and halibut are rich sources of potassium, offering 15% of EDR in just 3 ounces (0.11 kg).

Magnesium

To avoid being taken off guard, you should constantly monitor your magnesium intake. The RDA, or the DV, of magnesium for a healthy adult is 400 mg per day. The common signs of magnesium deficiency are dizziness, fatigue, and cramps.

Almonds 75 mg
80 mg cacao powder
24% Dark Chocolate
75 mg Fish
Cooked spinach 75 mg
15% Avocados
half a cup of pumpkin seeds

Warning: If you are suffering from any kind of kidney disease or are on diuretics, please consult your doctor before taking a magnesium supplement.

Sodium

Every healthy adult should eat 3000 mg to 5000 mg of sodium. Regulating your sodium intake is very simple. You can add a few cups of broth or stock to your diet.

Which supplements should you take?

Depending on your budget, age, and needs, you should decide on your supplements.

I have these two:

Multivitamin

Centrum Women’s Multivitamin Supplement, 120 Count

Fish Oil

Nature’s Bounty Fish Oil 1000 mg – 300 mg of Omega-3 – 60 Softgels

Taking vitamins, consult with your doctor.

Women Multivitamin
Multivitamin Mens
Magnesium Supplements
Vitamin B 
Vitamin D 
Potassium Supplement

Glossary

On Facebook, there are many groups of like-minded Ketoites. In their conversations, you will see certain terms, which might not make sense to you instantly. Don’t worry, I used to be just as clueless.

• AS: Artificial sweeteners, like Equal, Sugarfree, or Stevia.
• BPC: Bulletproof Coffee
• Fat Bomb: small concoctions that contain high-fat content, can be of coconut oil, peanut butter, or cream cheese.
• HWC: Heavy whipping cream
• SF: Sugar-Free. Foods that are free of sugar and contain artificial sweeteners.
• WOE: Way of Eating. A reference to your diet.