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What a bummer . You seem to have gotten a cold pretty early on your new keto diet...

When we are sick, we feel terrible, and everything tends to become more difficult, including sticking to a diet. So you're probably wondering if you need to stick to your diet when you're not feeling too well.

Dont worry, there are a lot of things to think about before making a decision!

You shouldn't be as sick on a keto diet as you would be on any other diet, to begin with. This is due to the fact that our insulin levels are considerably lower, our gut microorganisms are happier, and our bodies are in a low-inflammatory condition overall. So, you're off to a good start .

Of course, that doesn't mean you have to take less care of yourself... But, if you are going through the unfortunate experience of being sick during keto, the good news is that there are ways to get back on your feet and stay in ketosis.

Note that you don't have to follow all of these suggestions; instead, try the ones that seem to be the most effective for your body or the ones that appeal to you the most.

First and foremost, hydration is critical. Mineral water, bone/chicken/beef broth, sugar-free carbonated beverages, and, of course, bone/chicken/beef broth will keep you hydrated and ease the pain.

There are sugar-free electrolyte drinks available, but these should be used with caution or mixed with a sugar-free carbonated beverage to keep the sugar amount low. Sugar will spike your insulin levels and may possibly make you feel worse, so you should do your best to stay away from it .

It's also possible that when you're sick, you're not hungry or don't feel like eating "healthy" things, but it's critical that when you do, you choose keto-friendly foods. This is because, as previously said, you want to eat foods that nourish and maintain your body while also assisting it in fighting off illness. Of course, eating alone will not help your body totally recover, but it is an important factor to consider.

What you should eat while you're sick on keto should follow a few fundamental principles:

  • Provides nourishment and support
  • Helps comfort and relieve symptoms
  • Hydrates
  • Replenishes electrolytes
  • Keto-friendly

What can you eat while sick?


Without avocado, what keto food list would be complete? Avocados are a good source of fiber and are high in vitamins and minerals, particularly potassium.

Avocados are high in monounsaturated fats, which are similar to those found in olive oil. It is high in oleic acid, which reduces inflammation and boosts immunological function.

Fatty fish

Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids and high in protein. Omega 3 fatty acids have been found to have anti-inflammatory properties.

Vitamins and minerals can also be found in these types of fish, particularly vitamin D. Vitamin D helps fight inflammation and increase immunological function.


Eggs are another wonderful keto item that's simple to cook and eat, which is very important when you're not feeling well. Vitamin D and zinc, both of which are often present in over-the-counter drugs, are also abundant in eggs.

Chicken soup

Since the beginning of time, or at least since our time on this planet, chicken soup has been a popular cold treatment, and for good reason. Chicken soup is a nutritious dish that is high in vitamins, minerals, and protein.

In addition, chicken soup is an excellent source of water and electrolytes. When you're on a ketogenic diet, staying hydrated is critical, and it's even more important when you're unwell.

Because of the hot steam and the amino acid cysteine, chicken soup can also work as a natural decongestant. Anti-inflammatory, antioxidant, and antiviral properties have been demonstrated for N-acetylcysteine.

Using a low-carb noodle replacement, like shirataki noodles, you can quickly transform this into chicken noodle soup, similar to pho.

Bone broth 朽

Bone broth is another alternative that is similar to chicken soup or chicken broth. Bone broth is high in vitamins and minerals, and it may have other healing effects, though this is largely anecdotal.

Bone broth can be made from store-bought bones, although there are fantastic ready-to-eat options if you're less inclined.

Take away message...

People frequently confuse the keto-flu, or reintroducing carbohydrates after a long period of fasting, with catching a cold or illness. You should try to stay hydrated and replace any lost electrolytes to help offset or avoid the keto flu.

If you're sick, make sure to eat the meals indicated above, as well as get plenty of rest and drink lots of water.

Although no food may make you sick, eating the correct foods to support your body can help you feel better and increase your immune system .