The Only Bad Breath You’ll Ever Want – 5 Ways to Handle Keto Flu

How to Get Through the Initial Tough Part of the Keto Diet, to Reap the Rewards.

Effort Only Fully Releases Its Reward After a Person Refuses to Quit. Napoleon Hill

Wouldn’t it be nice to flick a magic wand for everything that we want in life? I’d be the first to sign up, but unfortunately, it doesn’t work that way. Worthwhile things are often the ones that require a bit of effort and pain to get.

A fit, healthy body is a common desire of many people. And many try shortcuts, such as weight loss surgery, to achieve their goal. Having worked at a surgical clinic myself, I can tell you this: Unless you change your lifestyle after surgery, you’ll get back the extra kilos. There is no way to permanently get rid of fat if you continue stuffing yourself with junk food that resulted in the excess fat in the first place.

That’s where the keto diet can help with lasting results. The keto way of eating puts the body into the metabolic state of ketosis, which burns fat for energy. So in a way, you can actually call the keto diet a “shortcut”! The only thing is that it may not feel that way in the beginning.

Because although ketosis brings amazing health benefits, such as weight loss, it can also have unpleasant side effects as the body is adjusting to its new state. It’s called “keto flu”. Common reactions are headaches, low energy, and sleep issues. These typically go away after a couple of weeks but are enough reason for many to quit during this period. And never reap its benefits!

Are you ready to take on a short-term challenge for a lifetime of health, wellbeing, and enjoying your ideal weight? Then follow my guide to weather the storm and succeed with your keto protocol!

How to Overcome Keto Flu:

1. Replenish Electrolytes

Ketosis will flush out electrolytes, such as sodium and potassium. Electrolytes are crucial for hydration, so make sure that you replenish yourself. A good way to do this in the morning is to drink a glass of water mixed with a teaspoon of Himalayan salt. A tasty refresher in the afternoon can be drinking a fresh coconut (as a bonus, eat the coconut flesh for healthy keto fats).

2. Preserve Your Energy

Even if you follow the first tip, you may not still feel supercharged in the initial state of ketosis. To not risk biting someone’s head off, consider how you can adapt your schedule to drain you as little as possible. Can you work from home? Skip social events and workouts? Ask people around you to be extra nice?

3. Counteract Bad Breath

You might think that bad breath is a small price to pay to fit into your skinny outfit, but perhaps you’re after more action than admirers drooling over you from a distance. Good breath mints can easily solve the issue. Just check the ingredients carefully and stay away from sugar and artificial sweeteners, such as the toxic aspartame. My favorite is DoTerra’s natural Breath Pearls.

You can often notice your bad breath by a metallic taste in your mouth. This taste is acetone, a form of ketone, which excretes in your breath. At least it tells you that you’ve achieved your goal of ketosis!

4. Connect to Your Why

When it gets tough, and you want to quit, you need to remember why you started the keto diet in the first place. Was it because you want to optimize your health, to be there for your children? Did you want to stop yo-yo dieting for peace of mind? Or did you simply want to get into that sexy dress? (Any reason is a good reason!)

Remind yourself every day of why you’re choosing to change your lifestyle. A couple of ways to do this: keep a list on your phone of the benefits that you will gain, or create a vision board for your new, healthy life.

5. Reward Yourself

Don’t forget: You’re doing something amazing for your life! That should be rewarded – NOW, not just once you’ve achieved your keto goal. Giving yourself small rewards along the way can make it easier to stick with your new eating protocol.

If you have a history of emotional eating, you may want to consider a non-food gift for yourself, such as a massage or a manicure. On the other hand, the whole point with keto is that you can enjoy delicious food without it making you feel overstuffed or gain weight! Find tasty and simple keto recipes here.


Are you reading this wondering what the fuss is about? Perhaps you’ve started keto, and you’re getting no effects – not even the weight loss that you were after. In that case, the chances are that you’re not in ketosis. You can test your ketone levels by using a ketone meter for your breath and blood.

Remember this blog post’s cartoon, and bring some mints with you to the dance floor. And get your skinny dress ready!

Keto flu is just one of the challenges to succeed on keto, though. What’s been the toughest part of your keto journey so far? Share it with me!

Alexia Bjarkan
Keto Coach

Alexia Bjarkan

Keto Coach at The Benefactory.

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