Keto flu is destroying me, help!
Started keto 4 days ago and I feel AWFUL. Headache, nausea, brain fog, zero energy. Is this normal? How long does it last? I'm about to quit.
DON'T QUIT! This is completely normal and it's almost certainly electrolyte deficiency, not a sign that keto is bad for you. Immediately do this:
- Add 5000mg sodium to your daily intake (salt your food aggressively, drink broth)
- Supplement 1000-3500mg potassium (lite salt/No Salt)
- Take 400mg magnesium glycinate
Most people feel dramatically better within 24-48 hours of fixing electrolytes.
Ketoade recipe: 1/4 tsp salt + 1/4 tsp lite salt + squeeze of lemon + water. Drink 2-3 of these per day. This will fix you. I promise.
I went through this on my first attempt and quit at day 3. Second attempt I loaded up on electrolytes from day 1 and had zero issues. The difference was night and day.
Also make sure you're drinking TONS of water. When you cut carbs your body dumps water rapidly. You need to replenish both the water and the electrolytes that go with it.
What's happening physiologically: lower insulin from carb restriction causes your kidneys to excrete more sodium and water. This is normal and temporary, but you need to replace what you're losing.
Update: made ketoade and drank 3 glasses yesterday. Woke up today feeling 80% better. The headache is gone!!! Thank you all so much. This forum saved my diet.
Bone broth is nature's keto flu cure. Tons of sodium and minerals plus it's soothing. I sip it throughout the day during the first week.
Glad you're feeling better! We really need to sticky an electrolyte guide for the keto subforum. This question comes up every single week.