The Keto Flu- Follow these 3 Steps to Avoid



Avoid keto flu by gradually transitioning away from your normal diet to a keto diet.  Cutting carbs drastically overnight will make things difficult for your body.  Your body needs time to adapt from burning mainly carbohydrates to breaking down fats.

Slowly remove all the processed carbs from your diet, then eliminate the grains and finally phase out the fruit and starchy vegetables. This will give your body the time it needs to adjust.  This process can easily be done in 3 days, but if you feel like you need more time take a week.  There’s no right or wrong way to transition.


The keto flu is caused by an electrolyte imbalance.

Switching to a keto diet means we stop eating processed foods which are high in sodium (table salt).  This decreases water retention and the electrolytes are released with excess water, unfortunately.

How to keep your Electrolyte Levels Up to Avoid the Keto Flu

  • Increase the amount of salt you add to your food.
  • Try and opt for healthy Himalayan Pink Salt if you can.
  • Consume more bone broth.  Either use it as the base for a soup or drink it straight out of a mug.
  • Take magnesium supplements.
  • Eat foods which are high in potassium.  Ex) salmon, avocados, nuts, mushrooms and leafy green veggies.


If you’re not careful, you’ll get dehydrated and experience symptoms like fatigue, nausea and headaches.  A good way to check for dehydration is to look at your urine: it should be clear and if not, you need to drink more water.

You don’t have to let keto flu get the better of you!  By taking a few simple steps, you can minimize any discomfort you experience (and avoid being stuck in bed for a day or a week).  The keto diet can be a great tool to boost your wellbeing, so don’t let the idea of keto flu scare you away from trying it.

Published by Dr. Jase

Thanks for visiting. More about me...I wanted to be a doctor as long as I can remember. My passion is and always will be to help people solve their health problems and inspire them to be better versions of themselves. I completed my undergrad at Michigan State University where I studied Physiology. It was there I shadowed in a local hospital, talked to scientists, counselors, medical doctors and chiropractors. After much consideration I attended Life University in Atlanta, GA. Prior to attending Life U I had never been to a chiropractor. All I knew is they help peoples' spines. Shortly after attending I received my first adjustments. Previously, it was ingrained in my head that pain was normal and to ignore it. As part of the process at Life U you are assigned a student intern that is learning to adjust people. Little did I know their learning experience on my spine would be my miracle. At 26, I've had constant shoulder pain since my days on the high school football team. I was 100 percent convinced I'd have to live with it forever. After being under care for a few weeks things started to change and shortly thereafter my pain was gone. Besides the knowledge in joint pain and spinal adjustments I became well-versed in other aspects of holistic care like diet, exercise, and other chronic disease processes that can be reversed via lifestyle. I love to teach and like to be creative so starting a blog, youtube channel and instagram profile check all my boxes for what makes me happy as a person. Other accolades: I became the go to chiropractor in the Atlanta area for athletes and families. The Atlanta Blaze MLL (professional lacrosse) team brought me on to be their team chiropractor. 2015 Nationally Qualifed NPC Men's Physique Competitor I also did some modeling and even acted in a few commercials for fun.

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