Keto Flu Symptoms

I have fatigue, drowsiness, a light head and respiratory depression. I’m wondering now if the intense fatigue I had yesterday may also have been from this. They say that when in nutritional ketosis you have energy to burn. That has not been the case the last few days. I’m falling asleep during the day and just feel weird. On top of that, I did this to my glasses after I dropped them on the floor:


That was one hour ago, a bummer. Oh well, I really needed to upgrade the prescription anyway. Guess that’s my cue to get it done. So, back to the ketosis flu. I belong to two Dr. Wahls Facebook groups, one is the Dr. Wahls Protocol Group the other is Wahls Paleo Plus – Ketosis. I went to the latter for advice and I received the picture above and a lot of very knowledgeable direction I found very helpful. Points I learned are to make sure I keep my electrolytes up, because they take a hit. I asked what are electrolytes? Answer:

Magnesium, Potassium and Sodium are some and are three that take a hit if I am not eating adequately in ketosis. I looked over the sheet and figured this out:


  • Yes – Fatigue
  • No – Dizziness or Muscle Cramps
  • Need dark chocolate, nuts, artichoke, spinach and fish


  • Not eating enough fish
  • Buy 85% dark chocolate
  • I am taking Magnesium Glycinate Liquid daily for two weeks now


  • Yes – Heart Palpitations, Respiratory Depression
  • No – Hypertension, Cardiac Arrhythmia, Skin Problems, Constipation, Depression and Irritability, Muscle Cramps and Weakness
  • Need dark leafy greens, avocado, nuts, salmon, mushrooms

Problem: 2000 mg normal, 1000 more on a ketogenic diet

  • Not eating enough greens
  • Eat avocado daily
  • I eat a lot of nuts
  • Eat a lot more Salmon, barely eating any
  • More mushrooms

Sodium: 3000 – 5000 mg

  • Decreased insulin and decreased sodium levels may lead to kidney disease
  • Sources are bouillon, bacon, salt


  • I am not drinking enough water, always been bad at that. Up water from 3/4 glasses a day (this was up from 1 or 2 a day) to 8, mandatory
  • Increase salt, I love salt and have cut way down on it because in my mind that’s good, but not on this diet
  • I have been eating a lot of bacon
  • Need to be eating salty bone broth, which I said I would begin soon

I was going down hill fast today, at a meeting and on the train, I had a hard time keeping my eyes open, felt awful, my heart felt funny, scared me. I alerted the group, I had read a little about ketosis flu, but needed to make sure that these symptoms were that and what do I do. I went home and ate a second meal before 1 pm, I ate earlier at 9 am:

First meal:

Two breakfast sausage and a smoothie that had one cup berries, one cup spinach, 1/4 cup almonds, 1/4 cup coconut milk, vanilla and water.

Second meal:

Two small wild caught cod fillets fried in two tablespoons coconut oil, a salad that had two cups spinach, 1/2 cup red cabbage, half a medium carrot, 1/4 cup onion, half an avocado and sun flower seeds in olive oil and balsamic vinegar. I poured salt on everything. I use Pink Himalayan salt.

Here’s the funny thing: I had these meals before I asked the group for advice and saw the poster on keto flu symptoms. My body knew what it needed. After the second meal, I felt normal again and energetic. The body really is an incredible mechanism that we don’t give enough credit too. I am learning to let it do its job and feed it what it needs. This is a radical crash course in that, however I am told and have read, that the keto flu will only last a couple weeks as long as I follow the advice above and these next suggestions will help as well:

Eat a lot of fat: mandatory is either 51/2 tbsp’s of coconut oil or 1 whole can of full fat coconut milk or the combination of the two. In addition to these fats are ghee, olive oil or animal fat like bacon grease or duck fat. I’m not eating enough fat, tough because in my mind its still bad, I am frightened eating fish swimming in a pool of coconut oil. Not because I don’t like eating it, love it, just deeply conditioned not to do that.

This article was eye opening for me:

More protein, I cut down on protein too much when I started Ketosis, need to up it and have at least half of that be fish.

Bullet Proof Coffee in place of breakfast in the morning

Basically its Organic “special” coffee with Brain Octane Oil (MCT) and grass fed butter or grass fed Ghee.

You can read about it here:

Most who do this in the group swear by it. Dr. Wahls drinks this daily too. Another expense yes, but it will help me stay healthy. Dr. Wahls keeps herself in ketosis 10 months in a year. She has been doing this since 2008. I spoke with one woman who is in ketosis three years now. They’ve benefited greatly. I’ve been excited to start this because I’ve been listening to many who are fairing well in ketosis. But, I took my time working up to this, because I wanted to make sure that I was well prepared and I feel that I am and I feel because of that readiness, these flu symptoms will end soon.

I am in this for the long haul and I am committed to it no matter what the cost. So far, the way has been afforded me despite the fact that I am on a fixed disability income and live alone. See, this is where my Higher Power comes in. You don’t have to believe that, but for me, it helps me make difficult changes like the Protocol. And that works for me.

Bonne Sante



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