{"id":58729,"date":"2020-10-09T09:12:54","date_gmt":"2020-10-09T16:12:54","guid":{"rendered":"https:\/\/www.bulletproof.com\/?p=58729"},"modified":"2025-10-16T13:41:23","modified_gmt":"2025-10-16T20:41:23","slug":"keto-flu","status":"publish","type":"post","link":"https:\/\/www.bulletproof.com\/diet-articles\/keto\/keto-flu\/","title":{"rendered":"What Is the Keto Flu? What to Do When Keto Makes You Crash"},"content":{"rendered":"<div class=\"tldr\"><\/p>\n<ul>\n<li>You started the <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/keto-diet\/\">keto diet<\/a> because you wanted energy, focus and fat burning\u2014but instead, you\u2019re dealing with the keto flu. What gives?<\/li>\n<li>The keto flu is your body\u2019s natural reaction when it switches to burning fat for fuel.<\/li>\n<li>Stay hydrated, get enough sleep and add more quality fats (like\u00a0<a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/collections\/mct-oil\">MCT oil<\/a>). Read on for more tips to push through the keto flu.<\/li>\n<\/ul>\n<p><\/div>\n<p>You\u2019re starting the ketogenic diet, and you\u2019re psyched to reap all those\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/keto\/keto-diet-beginners-guide\/\">keto health benefits<\/a>\u00a0you\u2019ve heard about: increased fat burning, lasting energy and supreme focus. But instead, you start to feel irritable at the breakfast table, your energy levels are dipping and you&#8217;re having trouble sleeping at night. Bad news: You\u2019ve got the keto flu.<\/p>\n<p>Switching over to fat-burning metabolism is a big change for your body. Initially, it might leave you feeling pretty lousy. Read on for a better understanding of the keto flu and how to avoid it.<\/p>\n<p>[toc]<\/p>\n<h2>What is\u00a0keto flu?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-37997\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/12\/keto-diet-beginners_Insomnia-264x180.jpg\" alt=\"Insomnia is a side effect of the keto diet\" width=\"264\" height=\"180\" \/><\/p>\n<p>The keto flu is your body\u2019s natural reaction to the switch from burning glucose to burning fat for energy.<\/p>\n<p>These flu-like symptoms appear as soon as the first 24 hours, or any time within the first week when your body starts jonesing for sugar. If you\u2019re dealing with the following keto flu symptoms for longer than two weeks, talk to your doctor.<\/p>\n<h4>Keto flu symptoms<sup><a href=\"#ref-1\">[1]<\/a><\/sup><\/h4>\n<ul>\n<li>Brain fog<\/li>\n<li>Poor focus<\/li>\n<li>Headaches<\/li>\n<li>Insomnia<\/li>\n<li>Irritability<\/li>\n<li>Muscle cramps<\/li>\n<li>Muscle soreness<\/li>\n<li>Sugar cravings<\/li>\n<\/ul>\n<p>When you restrict carbohydrates, your body eventually runs out of carbs to turn into energy. As you start to burn your backup energy source (fat), your body sets off the alarm bells. You\u2019ll notice side effects like those listed above or even just an overall sense of feeling unwell.<\/p>\n<h2>Why keto flu happens<\/h2>\n<p>Here\u2019s the low-down on what\u2019s going on in your body to cause the common symptoms of the keto flu:<\/p>\n<h3>A sodium purge<\/h3>\n<p>When your body gets into a state of ketosis, insulin levels can drop, signaling your kidneys to get rid of sodium.<sup><a href=\"#ref-2\">[2]<\/a><\/sup> As your body flushes the sodium out, it takes about 10 pounds of water weight with it. This usually happens in the first five days on the keto diet.<\/p>\n<p>Purging all that sodium can leave you dizzy and nauseous with muscle cramping, headaches and gastrointestinal issues like constipation. To feel better, drink lots of fluids and add plenty of electrolytes\u2014that\u2019ll help alleviate some of these symptoms.<\/p>\n<h3>Thyroid hormone imbalance<\/h3>\n<p>The carbohydrates you eat have an effect on regular thyroid function. So when you stop eating carbs, your levels of a thyroid hormone called T3 can fall.<sup><a href=\"#ref-3\">[3]<\/a><\/sup>\u00a0The combination of T3 and another thyroid hormone, T4, regulate your body\u2019s temperature, metabolism and heart rate. These reduced hormone levels may leave you with brain fog, chills and fatigue.<\/p>\n<h3>A bump in cortisol, the stress hormone<\/h3>\n<p>The T3 hormonal change is linked to another shift in hormones\u2014specifically, your cortisol levels will start to rise.<sup><a href=\"#ref-4\">[4]<\/a><\/sup><\/p>\n<p>You\u2019ll know when this happens because you\u2019ll notice your friends and coworkers won\u2019t want to be around you. Just kidding. But you might feel more irritable and have trouble sleeping. You\u2019ll balance out as your body adjusts to using ketones as a new fuel source.<\/p>\n<h2>How to beat keto flu<\/h2>\n<p>Now that you know why you&#8217;re not feeling your best, time to start alleviating the symptoms with these easy keto flu remedies:<\/p>\n<h3>1. Hydrate all day<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-25120\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/10\/How-to-Hydrate-Properly-at-the-Cellular-Level_Water-quality-matters-264x180.jpg\" alt=\"Person pouring water into glass\" width=\"264\" height=\"180\" \/><\/p>\n<p>You should drink plenty of water, but\u00a0this is especially true on keto. <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/how-to-stay-hydrated\/\">To stay hydrated<\/a>, always keep a glass of water within reach. Wondering how to get enough water?<\/p>\n<p>Use this handy hydration calculator: Divide your current body weight by two, and that\u2019s how many ounces of water you need to drink per day. For instance, if you weigh 140 pounds, aim to guzzle 70 ounces of water per day.<\/p>\n<h3>2. Take electrolytes<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-24998\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/09\/Himalayan-pink-salt_Himalayan-pink-salt-264x180.jpg\" alt=\"Spoonful of pink salt\" width=\"264\" height=\"180\" \/><\/p>\n<p>Replenishing your electrolytes is a great way to start feeling better fast. Get the key players: potassium, <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/ingredients\/magnesium\/\">magnesium<\/a> and sodium. If you aren\u2019t getting enough of them from your diet, which can be difficult to do on low-carbohydrate diets, try these tips:<\/p>\n<ul>\n<li>Enjoy a warm cup of bone broth as a snack or soothing evening drink. Try this easy\u00a0<a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/eating-healthy\/bone-broth-recipe\/\">bone broth recipe<\/a>.<\/li>\n<li><a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/forbose-60-count\">Bulletproof Forbose<\/a>\u00a0gives you a dose of rejuvenating magnesium and d-ribose to help support energy production.<\/li>\n<li>Keto-friendly foods like dark leafy greens, avocados, nuts and seeds are rich (and delicious) sources of magnesium and potassium.<\/li>\n<li>Natural salts like\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/superfoods\/himalayan-salt-benefits\/\">Himalayan pink salt<\/a>\u00a0and sea salt are also easy ways to get a boost of minerals and electrolytes. Salt your food!<\/li>\n<\/ul>\n<p><strong>Related:\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/dietary-supplements\/best-keto-supplements\/\">Best Keto Supplements: The Ones You Want (and the Ones You Can Skip)<\/a><\/strong><\/p>\n<h3>3. Eat more fat, especially MCT oil<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-900092584 size-full aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/07\/bulletproof-coffee-recipe-frothing.jpg\" alt=\"Woman frothing Bulletproof coffee next to to coffee, Brain Octane C8 MCT Oil, &amp; Grass-Fed Ghee\" width=\"1504\" height=\"802\" \/><\/p>\n<p>To help minimize keto flu symptoms, eat more quality fats as you start the keto diet. On your <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/keto\/keto-food-list\/\">keto food list<\/a>, you&#8217;ll want to eat quality fats like coconut oil, avocado oil, butter and <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/grassfedghee\">Bulletproof Grass-Fed Ghee<\/a>.<\/p>\n<p>But you\u2019ll also want to make sure you add a key fat to your meal plan: MCT oil.<\/p>\n<p><a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/collections\/brain-octane-oil\">Bulletproof Brain Octane C8 MCT oil<\/a>\u00a0is the most ketogenic MCT oil. That means it quickly converts into ketone energy, which your body can use for fuel. Brain Octane C8 MCT Oil gives you four times more ketone energy than coconut oil. It\u2019s an essential part of getting fat-burning, brain-powering energy on the keto diet.<\/p>\n<p>Wondering\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/dietary-supplements\/how-to-use-mct-oil\/\">how to use MCT oil<\/a>? Bulletproof MCT Oils are flavorless, so they\u2019re really easy to add to your diet. Try Brain Octane C8 MCT Oil in\u00a0<a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/bulletproof-diet-recipes\/bulletproof-coffee-recipe\/\">Bulletproof Coffee<\/a>, mixed into salad dressings or drizzled over meals.<\/p>\n<p><strong>Related:\u00a0<a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/keto-recipes\/mct-oil-recipes-2b2g3c3g3w4b6b-160419\/\">33 MCT Oil Recipes That Can Fit Any Diet<\/a><\/strong><\/p>\n<h3>4. Get plenty of sleep<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-32894\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2019\/04\/sleep_age_subhead5-264x180.jpg\" alt=\"Man sleeping in white bed\" width=\"264\" height=\"180\" \/><\/p>\n<p>Fight the keto flu with a good night\u2019s sleep. Sleep keeps your cortisol levels in check, which will likely reduce your flu symptoms. Prioritize quality sleep in your schedule as you start the keto diet (and after, too!).<\/p>\n<p>Aim for seven to eight hours a night. If you\u2019re having trouble getting enough shut-eye, try these\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/sleep\/sleep-hacks\/how-to-sleep-better\/\">tips to sleep better.<\/a><\/p>\n<h3>5. De-stress with gentle exercise, yoga and meditation<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-15306\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/02\/Ultra-Effective-Workout-Routines-That-Take-10-Minutes-or-Less_header_yoga-at-home-264x180.jpg\" alt=\"Person in downward facing dog\" width=\"264\" height=\"180\" \/><\/p>\n<p>As you start the ketogenic diet, go light at the gym and don\u2019t go pushing to beat your PR. The goal here is to reduce cortisol levels, so anything that reduces or relieves stress will help you along the way.<\/p>\n<p>We\u2019re fans of <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/yoga-for-stress-relief\/\">gentle yoga<\/a>, walks and meditation to stay centered during times of stress. Bottom line, don\u2019t go hard with exercise until your body has adjusted to the keto diet.<\/p>\n<p>If all else fails, up your carb intake a bit. There\u2019s no \u201cright\u201d way to do a low-carb diet, and you don\u2019t have to severely limit your carb intake if it\u2019s not working for your body.<\/p>\n<p>Go slow, make micro-adjustments and soon you\u2019ll be able to find the mix of macros that maximizes the ketogenic diet for your body.<\/p>\n<p><strong>Read next:\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet-articles\/carb-cycling\/\">Why Carb Cycling Helps You Deal With the Pitfalls of the Keto Diet<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re starting the ketogenic diet, and you\u2019re psyched to reap all those\u00a0keto health benefits\u00a0you\u2019ve heard about: increased fat burning, lasting energy and supreme focus. But instead, you start to feel irritable at the breakfast table, your energy levels are dipping and you&#8217;re having trouble sleeping at night. Bad news: You\u2019ve got the keto flu. Switching [&hellip;]<\/p>\n","protected":false},"author":125,"featured_media":900104207,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[31569],"tags":[12333,32720],"class_list":["post-58729","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","tag-keto","tag-keto-flu","reviewer-theresa-greenwell"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Keto Flu: What it is, Symptoms and How to Avoid It<\/title>\n<meta name=\"description\" content=\"You wanted more energy and fat burning on keto, but instead, you\u2019re dealing with the keto flu. Learn keto flu remedies to help get through it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bulletproof.com\/diet-articles\/keto\/keto-flu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is the Keto Flu? What to Do When Keto Makes You Crash\" \/>\n<meta property=\"og:description\" content=\"You wanted more energy and fat burning on keto, but instead, you\u2019re dealing with the keto flu. Learn keto flu remedies to help get through it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bulletproof.com\/diet-articles\/keto\/keto-flu\/\" \/>\n<meta property=\"og:site_name\" content=\"Bulletproof\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/bulletproof\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-09T16:12:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-16T20:41:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2020\/10\/bulletproof-keto-flu-blog.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1504\" \/>\n\t<meta property=\"og:image:height\" content=\"802\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Molly Apel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bpnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@bpnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Molly Apel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Keto Flu: What it is, Symptoms and How to Avoid It","description":"You wanted more energy and fat burning on keto, but instead, you\u2019re dealing with the keto flu. Learn keto flu remedies to help get through it.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.bulletproof.com\/diet-articles\/keto\/keto-flu\/","og_locale":"en_US","og_type":"article","og_title":"What Is the Keto Flu? What to Do When Keto Makes You Crash","og_description":"You wanted more energy and fat burning on keto, but instead, you\u2019re dealing with the keto flu. 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