Starting the keto diet can feel like a revolution for your body—but for many, the first few days come with some unwelcome guests: headaches, fatigue, irritability, muscle cramps, and intense sugar cravings. These symptoms are collectively known as the "keto flu." Don't worry—it's not a real flu, and with the right remedies, you can reduce or even avoid it entirely.
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In this guide, we’ll break down exactly what the keto flu is, why it happens, and most importantly, how to fight back with proven, natural solutions. With the right approach, you’ll pass this short phase quickly and stay committed to your fat-burning journey.
What Is the Keto Flu?
The keto flu refers to a group of temporary symptoms some people experience as their bodies adapt to a very low-carb, high-fat diet. As your metabolism shifts from using glucose to using ketones for energy, you may feel tired, foggy, or even nauseous. The good news? It’s a sign your body is entering ketosis.
Why Keto Flu Happens
The sudden drop in carbohydrates triggers major shifts in your body’s chemistry. Glycogen stores are depleted, and as water follows glycogen, your body loses fluids and electrolytes. This loss, combined with withdrawal from sugar and processed carbs, leads to the keto flu symptoms.
Most Common Keto Flu Symptoms
- Headache
- Fatigue and low energy
- Brain fog
- Muscle cramps
- Difficulty sleeping
- Constipation
- Intense cravings
If you’re experiencing these symptoms, don’t panic. It usually lasts 3–5 days and can be managed or even prevented with the right strategies.
Top Remedies to Beat Keto Flu Naturally
Replenish Electrolytes
This is the most effective remedy. As your body flushes out water, it loses sodium, magnesium, and potassium. Without replenishment, symptoms worsen. Use pink Himalayan salt, magnesium-rich foods (like spinach and pumpkin seeds), and potassium sources like avocados or electrolyte powders.
Stay Hydrated
Drink plenty of water. Aim for at least 2.5–3 liters daily. Dehydration intensifies keto flu symptoms. Add a pinch of salt or drink homemade bone broth to retain hydration and restore minerals.
Eat Enough Fat
If you cut carbs but don’t increase fats, you’ll feel drained. Make sure your meals include high-quality fats like coconut oil, olive oil, grass-fed butter, or avocado to fuel your body effectively.
Gradually Lower Carbs
Instead of cutting carbs drastically overnight, reduce them over several days to give your body more time to adapt. This gentle approach can reduce the intensity of keto flu.
Get Adequate Sleep
Your body is undergoing a massive shift—rest is essential. Aim for 7–8 hours of uninterrupted sleep. A dark, cool room and no screens before bed can help improve sleep quality.
Don’t Overtrain
Ease up on intense workouts during the transition. Walking, yoga, or light stretching can help your body adjust without additional stress.
Manage Cravings Mindfully
Craving sugar? Try keto-friendly snacks to stay satisfied without spiking blood sugar. These low-carb snacks are great for avoiding temptation while keeping you full and focused.
How Long Does Keto Flu Last?
Most people experience symptoms for 2–5 days. Some may feel off for a week. Staying consistent with electrolytes, hydration, and fats usually speeds up recovery. Once you pass this phase, energy levels often soar as your body runs efficiently on ketones.
Foods That Help Fight Keto Flu
- Bone broth (electrolytes + collagen)
- Leafy greens (magnesium, potassium)
- Avocados (healthy fats + potassium)
- Chia seeds (fiber + hydration support)
- Eggs (protein + healthy fats)
Supplements to Consider
If symptoms persist, you can use keto-safe supplements such as:
- Electrolyte capsules
- Magnesium citrate or glycinate
- MCT oil (quick fat energy)
- L-glutamine (reduces cravings)
Who Is More Likely to Get Keto Flu?
If you’re transitioning from a high-carb lifestyle or consume lots of sugar, you may be more prone to keto flu. People with insulin resistance or blood sugar imbalances also tend to feel symptoms more intensely at first. You can read our guide for diabetics on keto to learn more.
When to Seek Help
If symptoms persist beyond 7 days or worsen (especially signs of severe dehydration), consult a healthcare provider. Keto flu is temporary, but it shouldn’t disrupt your life completely. Also, see our full keto beginner guide for comprehensive planning.
Support for Special Conditions
If you’re managing PCOS, keto can offer unique benefits—but the transition still brings keto flu. Read our full post on Keto for PCOS to optimize your strategy safely and effectively.
Final Thoughts
Keto flu may seem like a major hurdle—but with the right remedies, it’s just a short step on your transformation journey. Stay hydrated, prioritize electrolytes, get enough sleep, and don’t push your body too hard in the first week. Once you’re adapted, the benefits—fat loss, energy, and mental clarity—will make the effort worth it.
FAQ About Keto Flu Remedies
Is keto flu dangerous?
No. Keto flu is not dangerous but can be uncomfortable. It’s a natural response as your body adjusts to a new energy source—ketones.
Can I avoid keto flu completely?
Yes. Gradual carb reduction, proper hydration, and increasing electrolytes before starting can prevent keto flu in many people.
How much salt should I take for keto flu?
Start with 1–2 teaspoons of sea salt spread throughout the day. Or sip homemade electrolyte drinks with added magnesium and potassium.
What if I still crave carbs?
Use fat-rich keto snacks and L-glutamine to curb cravings. Stay busy and eat enough calories—hunger often disguises itself as craving.
Should I stop keto if I get the flu?
No. Keto flu is temporary. Stopping and restarting may make it worse. Instead, manage symptoms and give your body time to adapt.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Please consult your doctor before making dietary changes.
For more clinical insight on keto flu symptoms and remedies, visit this in-depth Healthline article.