Sunday, June 24, 2018


Keto flu is a real thing for people coming from a very carby/sugary diet to keto. When your body is transitioning from sugar burning to fat burning, it is going through some changes on how to get its energy. You are going through carb withdrawals and will get symptoms such as headaches and muscle cramps. 

When a body transitions to keto there is often a noticeable increase in dehydration. That's because the body releases more water and electrolytes due to the reduction of carbs and salts. You'll notice more peeing, which means you need to increase your water intake. More peeing means you are washing out electrolytes.

Replacing these electrolytes is important to mitigating keto flu symptoms. The three most important to replace are: sodium, magnesium, and potassium.

Sodium should be replaced by taking in Himalayan pink salts. Himalayan salts are not just sodium, but include many other minerals as well. Pink Himalayan salt contains over 84 minerals and trace elements, including calcium, magnesium, potassium, copper and iron. You can definitely add it to food, but I find that in order to get enough, it's easier for me to down it like pills. I grab a pinch full of the rocky crystals and swallow it down both first thing in the morning, then again before bed. 

Many people complain of muscle cramps when they transition to keto. This is often due to a depletion in magnesium. While it is possible to take magnesium pills, it also happens to be an element that can be absorbed through the skin.  It's often more efficient and easier for people to absorb through skin than through their stomachs. You can buy magnesium oil sprays such as shown above. 

My favorite way is through epsom salt soaks. You can take an epsom salt bath, or you can soak your feet. Who doesn't enjoy a foot soak after being on their feet all day?

Potassium is pretty easy to get enough of if you eat the recommended keto foods of avocados, salmon, and spinach. You shouldn't take potassium supplements too often because you can actually overdose on potassium. Hyperkalemia is when you have too much potassium in your blood and that can lead to heart issue such as irregular heartbeats. I will take a potassium supplement every few days if I have not been eating potassium rich foods. But if you follow the avocado a day keto rule, you should be fine. 

I also like to drink electrolyte water so I can get both water and electrolytes in at the same time. I recommend Ultima powders. They have different flavors and even single serving packs to add to a bottle of water.  

You may find a need to add additional nutrients depending on your needs. I found out that adding a Vitamin B Complex supplement really helped me out as far as energy.

If you drink a lot of water and take your electrolytes regularly, you'll find your keto journey easier. 

This blog features information regarding the lazy keto lifestyle for those that do not have to strictly follow keto due to health reasons. I personally practice keto without counting macros, occasional cheats, and without obsessive concern about certain ingredients. (Example: strict keto says no soy sauce) My reasons are for the health benefits I've experienced besides weight: energy (no more naps), better sleep (no CPAP!), and loss of years of tendonitis (keto=anti inflammatory).

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