Recognize the Symptoms of the “KETO FLU” (AKA Dehydration!)

Is the keto flu a real thing? Or are you just having sugar withdrawal? New Keto dieters often experience an “adjustment” period. Dieters might complain about one or more of the following real keto flu symptoms:

      • TIRED
      • Dizziness or shakiness
      • headache
      • Leg cramps or other muscles cramps, especially at night
      • Constipation or a feeling of uncomfortable bloating
      • Heart palpitations or racing heart
      • Nausea or vomiting

Avoid the “Keto Flu”

Are these symptoms some kind of hazing for keto? Actually not.  This isn’t college! There is a difference between “detoxing” from eating excessive carbs (sugar withdrawal) and suffering from symptoms of electrolyte imbalance. It’s normal to feel sad (or even angry!) about missing those beloved carbs that comforted you for so long. You might even get a low carb headache! It’s NOT normal, however, to feel metabolic health problems like those listed above. There is help!

Keto Flu Symptoms

By maintaining balanced electrolytes, you will prevent and relieve yourself of “keto flu” symptoms. How is this done? First, you must increase your water intake to ensure proper hydration. Next, increase the amounts of daily electrolytes in your diet.


Electrolyte Supplements Ideas to Combat “Keto Flu” Symptoms:

      • Bone broth (exactly what it sounds like – the broth from boiling bones)
      • Drink pickle juice – really!
      • Consuming commercially purchased sugar-free drinks that include electrolytes (example, SMART Water®, Propel®, Powerade®, Gatorade Zero®, Vitamin Water®)
      • Adding NUUN® sugar-free tablets to your water (full disclosure, I currently volunteer as an Ambassador for the brand NUUN® without any commission or compensation)
      • Adding Mio® flavored electrolyte drops into your water
      • Eat foods rich in potassium (nuts, salmon, avocados, leafy green veggies, and mushrooms)
      • Eat foods rich in calcium (dairy foods like yogurt or cheese, leafy green vegetables, broccoli, fish, almond or coconut milk, canned salmon, shrimp, and peanuts)
      • Supplementation of electrolytes via tablets (under the advisement of your doctor)

The bottom line is that you don’t have to suffer from low carb flu symptoms. “Keto Flu” can be avoided and prevented. Take preventative actions to ensure your body is cared for. Don’t let this be your excuse to quit.

Ketosis Guide DIRTY LAZY KETO Get Started Losing Weight by Stephanie Laska

Ketosis and the keto flu doesn’t need to be so mysterious. I’ll share all of my weight loss secrets with you! I’ll start by explaining the keto diet basics. After that, I’ll teach you what and how to eat. You won’t be alone on this ketosis journey. I’ll be at your side every step of the way.

Before you do anything, sign up for my free keto-support newsletter. It’s full of helpful ketosis tips and tricks, low carb recipes, links to instructional videos, and loads of weight loss inspiration. BONUS: Look for the free starter keto grocery list inside your welcome email. There is no charge to receive my newsletters. Unsubscribe at any time.

18,000+ Positive Reviews on Amazon!

Ketosis Recipes for a Ketogenic Diet. DIRTY LAZY KETO by Stephanie Laska. Author of Extra Easy Keto

Start Keto Books by Stephanie Laska

Extra Easy Keto: 7 Days to Ketogenic Weight Loss on a Low Carb Diet by Stephanie Laska (St. Martin’s, 2023)

DIRTY, LAZY, KETO (Revised and Expanded) Get Started Losing Weight While Breaking the Rules by Stephanie Laska (St. Martin’s 2020)

Keto Restaurant Guides

Keto Diet Restaurant Guide: Eat Healthy & Stay in Ketosis, Dining Out on a Low Carb Diet by William Laska and Stephanie Laska (2022)

DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less by William Laska and Stephanie Laska (2018)

Ketosis meals with DIRTY LAZY KETO by Stephanie Laska

If you’d like to buy the complete set, click here to view them as a list on Amazon.

Keto Cookbooks

The DIRTY, LAZY, KETO 5-Ingredient Cookbook: 100 Easy-Peasy Recipes Low in Carbs, Big on Flavor by Stephanie & William Laska (Simon & Schuster, 2021)

The DIRTY, LAZY, KETO No Time to Cook Cookbook: 100 Easy Recipes Ready in Under 30 Minutes by Stephanie & William Laska (Simon & Schuster, 2020)

The DIRTY, LAZY, KETO Dirt Cheap Cookbook: 100 Easy Recipes to Save Money & Time by Stephanie & William Laska (Simon & Schuster, 2020)

The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! by Stephanie & William Laska (Simon & Schuster, 2020)

The DIRTY, LAZY, KETO books are available at your local library or wherever you like to shop for books.

At no cost to you, as an Amazon Associate, I earn from qualifying purchases.

Ketosis Recipes and the DIRTY LAZY KETO by Stephanie Laska

Related Keto Flu Posts:

Keto Alcohol can Cause Keto Flu Symptoms

The Keto Flu is Not a Requirement of Ketosis: Ketosis Signs & Symptoms

Start Ketosis DIRTY LAZY KETO Stephanie Laska






Need more support? Stephanie also leads a small group, premium keto support group on Facebook – for women only. 





At no cost to you, as an Amazon Associate I earn from qualifying purchases.