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The adaptation phase to the ketogenic diet, the rain before the good weather

Updated: Jul 21, 2023


someone with brain fog due to keto flu

The Ketogenic Flu or in other words the Keto Flu is an inevitable stage, and it can be quite difficult to live.

When you start following the ketogenic diet, your body goes through some major changes from burning sugar to burning fat (which happens when you are in ketosis). This transition can cause all kinds of symptoms (headaches, nausea, fatigue, etc.), which usually disappear after a few days at most.

The good news is that there are some things you can do to ease the transition and hopefully minimize symptoms! Here are some tips:

1. Start slow. If you ate a lot of carbs for years before you started eating keto, your body may need time to adjust to its new fuel source.


2. Hydration: Drink water! The more water you drink, the better off you will be. It's important to stay hydrated while on the ketogenic diet because it helps maintain electrolyte balance (which can help prevent headaches). At the start of the ketogenic diet, try to drink water throughout the day instead of drinking large amounts all at once. This will help you avoid the nausea that can occur when you drink too much liquid too quickly.


3. Salt: Add salt to your meals! Salt helps increase blood volume, which helps alleviate some of the headaches associated with low-carb diets. I recommend adding a pinch of salt to every meal or snack you eat while on the ketogenic diet.


4. Eat more fat! There's no need to worry about eating too much fat when you start a ketogenic diet—you need to eat as much of it as possible to help your body adjust to using fat as your primary fuel source. If you're hungry or feeling sluggish during this time, try adding a little more fat (and not just any kind of fat – I recommend coconut oil or butter) to your meals and snacks. Your body will thank you later!


5. Get enough electrolytes (sodium, potassium, and magnesium) by eating foods like avocados or taking electrolyte supplements.


6. Do light exercises or stretches to relieve muscle cramps or discomfort in your joints. But you risk being tired so we do not force too much on the sport during the Keto flu phase.


happy women jumping on the air

Don't be put off by these symptoms! They are an integral part of the process. And once they subside (in one to two weeks), you'll feel great again.

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