The Keto Flu Relief Guide

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“Why do I feel out of it?”

You may have heard about the wonders of the ketogenic diet. People have experienced weight loss and altered their eating habits for the better, even cooking for the first time ever.

But the keto diet has challenges. Some are mental, others are physical.

There’s one challenge that awaits all keto practitioners: the dreaded keto flu.

How keto flu affects the body differs per individual, but it’s the greatest threat to your progress on the keto diet. Your temptation to abandon the keto diet rises when it strikes. It’s disruptive to your daily activities. And annoying.

The good news is that once you’re finished with keto flu, the symptoms usually never return.

What are ways to combat symptoms of keto flu? Is it possible to experience relief faster? What is the timeline of keto flu effects? Read the FAQ below to browse common problems that keto practitioners face with keto flu.

Common FAQs About Keto Flu

When you reduce your body’s typical source of energy (stored glycogen created from carbohydrates), a range of symptoms develop. If you’re experiencing nausea, low energy, mood swings, and other anomalous symptoms—it might be a normal reaction to you starting keto.

Our blog post, Relief for Common Keto Flu Symptoms, describes the side effects of keto flu and suggests keto-friendly ways to combat them.

Relief for Common Keto Flu Symptoms

Keto flu normally starts by the third day of the diet and can last for two weeks. Nausea and low energy levels are the first symptoms; flu-like symptoms and other manifestations may begin in the middle of keto flu by the 5th day. For more details about what happens when, you can read about the Timeline of Keto Flu Symptoms.

Timeline of Keto Flu Symptoms: Day 3 to Day 12+

Joint pains and keto flu may appear to have a correlation, but “correlation is not causation.” Keto flu isn’t the culprit behind joint pains. Malnourishment caused by the elimination of fruits, grains, and most vegetables in the diet results in the body failing to receive proper vitamins and minerals. Plus, an increase of saturated fats can lead to increased inflammation of the joints. Our blog post, Joint Pain Relief During Keto Flu, gives tips for how to handle joint aches.

Joint Pain Relief During Keto Flu and Starting the Keto Diet

  • Electrolyte drinks, bone broth, water, and other everyday beverages can help provide keto flu relief. Our blog post, Best Drinks for Keto Flu Relief, provides a full list of recommendations.
  • Supplements can also help battle the symptoms of keto flu. Read our blog post, Best Supplements for Keto Flu Relief, to learn which products are best to take.

Exogenous ketones can help deal with some of the common symptoms of keto flu. People have reported increased concentration and energy levels, which are two frequent problems associated with keto flu. Our blog post, About Exogenous Ketones, explains more about these supplements.

Exogenous Ketones: Are They Worth It?


It’s easy to focus on maximizing fat and protein intake while decreasing carbohydrate consumption, but some problems happening during keto flu is a result of micronutrient deficiency. Or otherwise, the lack of important vitamins and minerals that help the body function properly. These elements include:

  • Magnesium
  • Heme Iron
  • Sodium
  • Potassium
  • Vitamin K

To learn more about them, including how much to consume daily, you can read our blog post about important vitamins and minerals for the keto diet.