Eat to Evolve - Blog Post
December 22, 2021
challenge,keto

Getting Sick While on Keto: How to Care for Yourself

Anyone just starting out on Keto will inevitably experience the Keto Flu: that period of general malaise that comes with the transition into ketosis. Thankfully, it only lasts a few days and generally goes away without much trouble. But what happens if you get the real flu? How do you take care of yourself and your immune system while you’re biohacking with Keto?

Cold and flu season can be a rough time for Keto dieters. Catching a cold or coming down with the flu can make you feel even more miserable than the Keto flu—and you might not even be able to turn to your favorite comfort foods to feel better. 

Here are a few tips for overcoming illness while on Keto and what you can do to speed your recovery.

  • Stay hydrated and make sure you’re drinking fluids with electrolytes! Your body will work overtime to fight off sickness, which means it’ll require plenty of water. Make sure you’re drinking water regularly throughout the day. Avoid sugary sports drinks and instead, opt for Keto-safe electrolyte tablets. 
  • Get plenty of sleep and don’t be afraid to nap. Rest is the best medicine when fighting off cold or flu, and you’ll need plenty of it if you’re biohacking. Make sure you’re getting a solid eight hours each night, and try to sneak in an hour nap if possible. If you’re sick enough to stay home from work, prepare to get comfy on the couch. 
  • Make sure you’re eating plenty of potassium-rich foods and those with other essential vitamins. Bananas are a great food while you’re sick. Keto dieters will also come to love the many benefits of avocados—another food that’s great for nourishing a sick body. Foods high in magnesium will also help your body feel better as it recovers. 
  • Eat whole foods and avoid falling into “dirty keto” while you’re sick. It might feel easier to open a box of prepackaged Keto-friendly food or grab whatever’s available, but you need to nourish a sick body with healthy food. This is a great time to rely on Eat to Evolve meals: ready to go whole foods that are Keto-friendly. 
  • If you’re dieting at a calorie deficit, scale your caloric intake back up while you’re sick. Your body needs the energy to get well again. You can always cut your calories back down once you’re back up and feeling better. In the meantime, give your body all the help it can get. 

The best way to care for yourself this cold and flu season? Be proactive! Carry hand sanitizer with you, wash your hands regularly, avoid touching your face and, if possible, try to get your flu vaccine. 

A bad cold or the flu is enough to make anyone miserable—whether they’re on Keto or not. For those who are following the Keto diet, make sure you’re taking extra special care of your body and your immune system. Remember, falling out of ketosis is only going to make you feel a whole lot worse! Avoid the Keto flu while you deal with the regular version.

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