Keto Flu and working out the diet plan

It’s been a busy week for me.  I found myself floundering: Something I do not like at all.  I have gone back to basics many times over this week; reading, re-watching videos, trying to learn again what I thought I had learnt about Keto.  Is it the fact that I’m getting old, or is this diet really, quite complicated?! 

As my body continues to adapt to the changes, it seems like there is a new curve ball thrown my way very regularly!


I heard about it, I ignored it…I had an awful weekend of feeling achy across my back, with vile headaches that wouldn’t shift no matter what pain killer I tried.  I felt washed out, I looked washed out.  Gone was the healthy glow that I had mentioned before.  I felt a wreck and I was ready to cave in!

I did manage to pee on a urine stick – I was in ketosis.  It gave me the motivation to carry on and it explained the Keto flu symptoms. My body was trying to tell me it needed things!

After seeking advice from my Keto diet buddy he concluded that no doubt – my electrolyte balance was off kilter.  He reminded me to drink warm water with a teaspoon of sea salt (or Pink Himalayan salt).   I hadn’t bought my Magnesium and Potassium supplement (even though I had spoken about it as a necessity) and I was grateful I could order on Amazon prime to receive it the following day!

I said I thought I needed more carbs and was reaching for a banana. It wasn’t that at all and he helpfully suggested to eat an avocado as a snack, which seemed to give me some energy.


These are the four minerals that we need to keep the body functioning properly:


We all must have enough of these in our body for processes to function correctly. Usually our body balances these and regulates and stores water. On Ketosis, our kidneys go from storing water to releasing lots of it, therefore these 4 important minerals, known as electrolytes are being excreted too. So, I will need to replenish daily for quite a while.

The most likely mineral to be deficient in is Potassium, Dr.Berg reminded me in this video:


Potassium is going to be the hardest to replenish. A single tablet isn’t going to cut it. This is where the green leafy vegetables and salad portions are so important. Minimum five cups, but up to 10 cups. I down played the importance of the greens – they are not just to look good on the plate, or make it seem healthy – they are to keep my body working properly during ketosis.


Dr Berg has also recommended Wheatgrass juice powder for the early days – it will help boost my potassium naturally.

Wheatgrass is a source of potassium, dietary fibre, vitamin A, vitamin C, vitamin E, vitamin K, Thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, iron, zinc, copper, manganese, and selenium. 

Wheatgrass is also a source of protein (less than one gram per 28 grams) and it is gluten free. It’s only the grain that contains gluten.


Alternatively I can take some Kale and blitz with berries and water to make a great smoothie full of potassium and other healthy vitamins.

Taking my supplements will help a little, but the amount of potassium our cells need whilst on Keto means I will really have to focus effort on minimum five cups of salad a day for sure.

I find the weekends are not the best times in my house for food.  The household food budget has been blown by Thursday, and the plentiful salads, avocados, delectable meats and fish have long vanished.  Not being able to make the right food choices wasn’t helping me through last weekend.  There has to be a ready stock of the green leafy vegetables, nuts and especially I find, those lovely avocados! 

I was picking at cheese, there was no salad left, I had eaten bacon and eggs, but no leafy greens and no avocado.  It was more like Atkins than healthy Keto at that point!

It also turned out that I had consumed far too much coconut oil and coconut water and I suffered the consequences of such, by experiencing a very upset stomach over Sunday and Monday.  I really did feel as if everything was against me!


Since the weekend, I have woken a couple of times at five in the morning with cramp in my leg! I got up and immediately drank a teaspoon of sea salt in water and it went away. I am now waking and drinking warm water, with squeeze of fresh lemon juice and a teaspoon of sea salt.  This will need to be a daily dose for me for some time until my body adjusts. The lemon juice is good for helping my liver and gall bladder to produce bile – something I have always had a problem with. Once I start eating I am taking my mineral supplement – currently two per day. I am going to start having the Kale leaf smoothie too, once I break my fast at 12 o’clock midday.

I am reading up about the gall bladder and it’s importance to my gut health. I have discovered lots of natural foods that can help my sluggish system and will dedicate a post to that entirely.

Just to say – whilst these symptoms must seem alarming and quite a waste of time to put your body through it all…I must say, for the first time in a very long time, my stomach feels ‘calm’. Being gluten free suits my system. Resting from potatoes and the nightshade family has helped me tremendously in that respect. The intermittent fasting is giving my whole system a rest from food – and my body seems to like that.

Doing this diet is making me really appreciate food as something that my body needs, rather than something to gorge on.

I had to buy a new belt today – my old belt was hanging off me! I am now a ‘medium’ sized for the first time in over ten years. Happy days.


Thanks to the Courtesy of :

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