On having keto diet you may get keto flu. So, one may ask that How to Avoid Keto Flu. Ketogenic diets are getting famous day by day because of its weight loss abilities and other advantages.

Keto diet is all about limiting the amount of carbs and increasing the amounts of fats as well as carbohydrates in the diet. This type of diet can make the body to use the fats for energy. Body also starts to use the fats stored in the body hence providing you with weight loss ability.

This diet is safe for many people but it may have undesired effects on people like keto flu.  Keto flu is also called as carb flu and this term is because of the symptoms experienced by starting keto diet.

In this article you will find out how to avoid keto flu, what is keto flu, and symptoms of keto flu.

What is Keto Flu

How to Avoid Keto Flu

Keto flu is variety of symptoms that a person can experience when he/she is on keto diet.  These symptoms resemble the flu and such condition is due to the fact that body is adjusting to the new diet.

By reducing the carbohydrates from the body, it starts to burn the ketones for energy rather than glucose. Ketones are there because of breaking of fat and such things are energy source when you are following keto diet.

Normally, fats are stored in the body in case when carbohydrates are not available so carbohydrates are used for energy. The key for burning fat for energy is called ketosis and it occurs during special circumstances that include starving or fasting.

In ketogenic diets the fats are reduced to 50 grams per day [1].


As mentioned above you will have flu like symptoms such as

  • Vomiting
  • Constipation
  • Nausea
  • Diarrhea
  • Headache
  • Weakness
  • Dizziness
  • Stomach Pain
  • Sugar Craving

These symptoms are reported by the people that just started the keto diet. These Symptoms can last for a week or for more than a week. Many people leave the diet because of the flu. However, it is possible to prevent such symptoms.

How to Avoid Keto Flu

There are many ways that can help you with this question How to avoid keto flu?

  • Staying Hydrated
  • Avoiding Hard Exercise in the start
  • Having Dietary Electrolytes
  • Have Proper Sleep
  • Eat Enough Fat

Stay Hydrated

A keto diet can take away your water so you need to be hydrated.  There is a mechanism behind lower of water because of lower intake of carbs. So, you need to have good amount of water because body might be losing it.

Avoiding Hard Exercise

Exercise is very important on keto diet but when you are starting keto diet then you can restrict the hard exercise.  You can avoid activities such as

  • Biking
  • Running
  • Weight lifting and other hard exercise

You can have light activities such as yoga, walking, and so on.


When insulin level is lower kidney starts to release extra sodium from body. On keto diet such high potassium food are restricted, having good amount of nutrients can help to adopt new diet.

Having Proper sleep

Good sleep is beneficial is so many ways so try to have good amount of sleep.

Have Enough Fats

Start gradually and do not leave your body to starve. You can have good amount of fat of you can reduce the carbs gradually.


Keto flu can occur when you start the diet. So, you need to know how to avoid keto flu. Keto flu is named because of its flu like symptoms and you can avoid is by following the few things written in this article.