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Keto & Headaches (How To Overcome The "Keto-Flu")

Drew Manning

Co-Founder of Complete Wellness
Founder of Fit2Fat2Fit


If you’re anything like most people, then you’ve probably experienced headaches at some point while following a Keto diet. 

No worries. There's a simple fix to this! In this article, I'll break down the Keto-Flu and how to best overcome it!


It goes a little something like this… 

You get excited to try out this new diet you’ve heard so many amazing things about. You stock up on your Keto-approved foods and kick the carbs to the curb. You feel fine the first day, but when day 2, 3, 4, and so on roll around, you start to feel kind of sick. Your energy is low, your cravings are through the roof, and you have headaches that make your head feel like it's going to explode.

“... but I’m eating Keto, so what’s the problem?”

What you’re feeling is called the “Keto-Flu,” but don’t worry because I have good news for you.

There are ways to overcome the “Keto-Flu” as well as prevent it from happening altogether.


But First, What Is The Keto-flu”?

Before Keto, your body was used to running off of a fuel source called glucose. Glucose is what sugars and carbs are broken down into. 

When you switch over to the Ketogenic diet, your body becomes deprived of glucose and must turn to a different fuel source called ketones instead.



The problem? At first, your body isn’t adapted to running off these ketones. It just spent its entire life running off of glucose, and all of a sudden you’re telling it to learn how to use ketones.

Your body needs time to adapt. Just like how you can’t run a marathon your first day of training because your body hasn’t been trained to do so, you can't begin Keto without your body needing "training" time.

This “Keto-flu” is simply your body feeling starved and deprived of the energy source it thinks it needs. And on top of that, when we cut out carbs, our bodies also lose a lot of electrolytes found in many of these foods. We need electrolytes to function properly and when our bodies lack these electrolytes we begin to feel very sick.

“Keto-flu” Symptoms



The most common flu-like symptoms associated with starting Keto are as follows:
  • Headaches
  • Brain fog
  • Lack of energy
  • Cramping in the legs
  • Dizziness
  • Lightheadedness

“… Okay great, Drew! So why would I want to do something that makes me feel sick like that?”

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The good news is that these symptoms usually only occur within the first week of starting Keto, and if you stick with the diet, they will subside quickly.


But earlier I promised you a few hacks to help you get rid of about 99% of these symptoms, so here they are.

    1. Supplement With BHB’s

    The first thing I recommend taking is a product called BHB's, or exogenous ketones. Taking BHB's puts your body in a simulated version of ketosis. Literally, you drink the drink (it tastes amazing) and within about 20 to 30 minutes your blood ketone levels go up just like it would happen in your body if you had been fasting for a few days or if you’ve been keto for a long time.

    But most importantly, BHB’s also contain electrolytes, sodium, potassium, and magnesium which help to rebalance your electrolyte levels, ridding you of those terrible headaches.


    2. Increase Your Salt Intake

    The second thing I recommend is supplementing with salt. Yes, salt. By taking about a fourth to a half teaspoon of salt, you should get rid of any of those headaches symptoms with a few seconds.

    Himalayan pink salt is my favorite. I simply pour a bit onto the palm of my hand, lick it, and then follow it with some water.


    fat loss

    Carbs hold onto things like salt, electrolytes, and other vitamins and minerals that are important and since Keto is low-carb, then it is very important to purposefully increase your salt intake.

    When we decrease our carb intake, our bodies will naturally flush out those important nutrients listed above. (That’s why you will also feel like you’re going to the bathroom more often when you first start Keto).

      Goodbye Headaches

      Simply supplement with BHB’s and add a little more salt to your foods!

      Getting rid of your Keto-headaches is that easy.

      Remember, there is a RIGHT way and a WRONG way to do Keto and by reading blogs like these, you are learning the RIGHT way to do Keto. So, don’t beat yourself up for not being perfect. If you had it all figured out then you wouldn’t be here in the first place!


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