How to Beat Keto Flu (Without Suffering)
Most people don’t quit keto because it’s hard. They quit because they feel like garbage and don’t know why.
That’s keto flu headaches, fatigue, brain fog, irritability. It’s like your body’s saying, “Hey, where’d the sugar go?”
But good news:
Keto flu isn’t dangerous. And more importantly it’s beatable.
We’ve gone through it ourselves (more than once), and this is how we made it through without quitting.
What Is Keto Flu and Why Does It Happen?
When you drastically reduce your carbs, your body starts shedding water and sodium fast. You lose glycogen stores (the carbs your body holds), and along with them goes a lot of electrolytes.
This can lead to:
Headaches
Dizziness
Low energy
Muscle cramps
Mood swings
Brain fog
Carb cravings that feel like withdrawal
The good news?
These symptoms usually last 3–5 days, and for some people, they don’t show up at all. But if they do? Here’s how to handle them.
How We Beat Keto Flu (and You Can Too)
1. Add More Salt—Seriously
This is the biggest mistake most people make. You’re not eating processed carbs anymore, which means no hidden sodium. Your body needs salt now more than ever.
Add sea salt to your water or meals
Sip on broth (we love bone broth we used here →)
Consider electrolyte packets (LMNT, Ultima, etc.)
Salt = hydration + energy. Don’t fear it.
2. Hydrate Like It’s Your Job
Carbs hold water. When they leave, so does your water weight.
Aim for at least 80–100 oz/day, more if you’re sweating or working out
Add lemon, ACV, or electrolytes to your water to increase absorption
3. Don’t Cut Calories Too Hard
Trying to start keto and drop into a major calorie deficit is a recipe for burnout.
Eat enough. Give your body fuel while it adjusts.
Fatigue from under-eating feels a lot like keto flu. Don’t confuse the two.
4. Stick to Familiar Foods
Week 1 isn’t the time to get experimental.
Keep it simple:
Ground beef
Chicken thighs
Eggs
Butter
Avocados
Low-carb veggies you like
This helps reduce digestive stress and gives your body something it can recognize while adapting.
5. Rest and Take It Easy
This isn’t the week to start a new HIIT routine or fast for 48 hours.
Let your body shift. Walk, stretch, sleep.
Recovery is progress.
What Helped Us Most:
Here are a few tools that made all the difference for us:
“Top 5 Keto Mistakes Beginners Make” post → (this ties in perfectly here)
Final Thought:
Keto flu is a phase not a failure.
Push through the discomfort, stay consistent, and within a few days you’ll start feeling better, leaner, and sharper than ever.
Most people quit keto in Week 1 often they try to do to much and don’t understand whats happening.
But you’re not most people.
Want to see the tools that helped us through our first few weeks?
Check out our What We Use page here →
Affiliate Disclaimer: This post contains affiliate links. As an Amazon Associate, we may earn a small commission if you purchase through our links—at no extra cost to you. We only recommend products we personally use and believe in.
