Getting Through the Keto Flu

Kate Save · Originally published 2019-09-13

Our Be Rapid program is designed to induce mild nutritional ketosis. This is a state in which your body switches from using sugar as a primary energy source to using our stored body fat. This involves limiting the amount of sugar consumed in the diet (from eliminating refined sugar and decreasing carbohydrates). By doing so, your body begins to deplete sugar stores (glycogen). Your body then needs to source energy from elsewhere, thus targeting your stored body fat. This process produces ketones. Ketone levels in our bodies will only be slightly elevated (0.3-1.5mmol/l), in comparison to other more extreme ketogenic diets that reach higher levels of ketones and more extreme side effects.  

Everyone will experience slightly different symptoms while transitioning into mild nutritional ketosis. Some side effects include: mild fatigue, headaches, lightheadedness or dizziness, altered bowel movements, initial hunger and/or sugar cravings, (usually subsides around day two to four), increased thirst and change in breath/taste due to expelling ketones through exhalations or through urination (causing increased thirst). This is known as the ‘keto flu’. 

To get through the first 4 days while you may be experiencing these symptoms, we have created a list of things to help you get through: 

• Drink plenty of water: 2 to 3 litres per day  
• Get enough sleep: 7-8 hours 
• Partake in light movement, this can assist with hunger
• Spread your meals out throughout the day and eat regularly
• Make sure you eat everything on the plan
• Use your Allowed Extras Guide to support you through adding snacks into your day 
• Add a minimum of 3 serves of vegetables and salad each day 
• Snack on the non-starchy vegetables
• Make an extra meal from the allowed extras guide; for example, a tin of tuna mixed through green leafy salad with a tsp of olive oil 
• Keep a food and mood journal 
• Keep a food diary to keep yourself accountable 
• Keep busy and distracted if your hungry
• Chew sugar-free gum if you notice smelly breath!

If you are concerned about the symptoms you may be experiencing, feel free to book in for a complimentary dietitian consultation with one of the BFF dietitians.