Congratulations! You have the Keto Flu.
It’s Not Actually a Virus
First off, relax. You didn’t catch a bug. The "Keto Flu" is just the nickname for the transition period where your body is whining because it doesn't have its usual sugar fix. It’s basically a metabolic tantrum.
When you stop eating carbs, your insulin levels drop. This is good! But when insulin drops, your kidneys decide it’s time to dump a bunch of water and—more importantly—electrolytes (sodium, potassium, and magnesium).
You aren't sick; you’re just dehydrated and "salty" in the literal sense.
How to Fix It (The Salt Shaker is Your Friend)
Most people try to power through it by drinking a gallon of plain water. Pro tip: Don't do that. If you drink a ton of water without replacing your salts, you’re just diluting the few electrolytes you have left.
To dodge the flu or end it quickly:
- Salt your food. Don't be shy. If you feel a headache coming on, a pinch of salt in a glass of water can be a miracle worker.
- Drink Bone Broth. It’s basically Keto Gatorade but without the neon blue dye.
- Check your Magnesium. If your legs are cramping at night, your body is screaming for magnesium.
Listen, I’m the guy who tells you to put salt in your water, not a medical professional. If you feel truly terrible—we’re talking chest pains, dizziness that won't stop, or anything that feels "wrong" rather than just "ugh"—stop what you’re doing and call your doctor. Especially for diabetics, managing electrolytes and hydration is high-stakes business. Consult your physician before you start mainlining salt or supplements.
Do Your Own Homework
Want to understand the "Natriuresis of Fasting" (the fancy term for why your kidneys dump salt)? Dive in:
- Bostock, J., et al. (2020). "Consumer Reports of ‘Keto Flu’ Associated With the Ketogenic Diet." Frontiers in Nutrition.
- Kolb, H., et al. (2021). "Ketogenic Diet and Management of Type 2 Diabetes: A Review." Nutrients.
- Phinney, S. D. (2004). "Ketogenic diets and physical performance." Nutrition & Metabolism. (Great info on electrolyte balance for active people).