How can I avoid the keto flu?

The so-called keto flu is a group of symptoms that may occur two to seven days after starting a low-carb diet. Symptoms can include fatigue, coughing, sniffles, headaches, nausea, and irritability.

Don’t worry—keto flu isn’t a real virus. It simply means your body is adjusting to a diet that’s low in carbs, processed foods, and sugar, and learning to use fat as fuel instead. People often get concerned and return to eating carbs when they experience these symptoms, but it’s temporary.

If you feel these symptoms, give it a few days—it will pass. To ease the discomfort, try adding more sodium and electrolytes to your diet. Also, stay hydrated, get enough sleep (about 7-9 hours), and eat more fat.

Here are some foods that are rich in electrolytes:

• Potassium: Avocados, nuts, dark leafy greens (such as spinach and kale), salmon, plain yogurt, mushrooms.
• Magnesium: Nuts, artichokes, spinach, fish.
• Calcium: Cheese, leafy greens, broccoli, seafood, almonds.
• Phosphorus: Meat, cheese, nuts, seeds.
• Chloride: Most vegetables, olives, salt, seaweed.