Today is tough luck Tuesday for me cause I’m feeling lousy. I had the pleasure of seeing my adorable niece and nephew over the weekend who were visiting from out of state. Unfortunately for me, they were both sick... and now I am too 😢. Which brings me to my topic for today... how to be sick on keto. Sounds like a weird topic, I know, but it’ll make more sense as you read on.
When you’re sick, carbs are usually the first thing you reach for. Whether it is ginger ale, saltine crackers, or even your cough syrup... there’s a lot of sugar surrounding most people’s typical cold and flu experiences. With that in mind, there’s a few things you can do to try and ensure you stay in ketosis while not jeopardizing your health.
Firstly, avoid the easily avoidable! Most cough syrups come in a “diabetic” formulation that does not use sugar. Additional, cough drops/lozenges also come sugar free. Make sure you’re talking to your medical provider about good choices on these.
Next, make smart food choices. If you’re just not hungry, don’t force yourself to eat. Just focus on keeping yourself hydrated and supplementing your electrolytes. When you DO introduce foods, start slow. For those on a ketogenic diet, consider starting with some bone broth. Don’t add a bunch of spices and don’t go with low sodium. Just a plain bone broth. As you start to feel better, a bullet proof bone broth is a good next step. You can then introduce other foods that don’t feel to heavy in your stomach.
Lastly, your health is the most important thing. When you’re sick, the priority isn’t to maintain ketosis. You should still make smart food and medication choices, but ultimately you need to think about getting better first.
I hope this post is helpful and informative. Have you ever been truly sick while on keto? Was it difficult for you? Share your thoughts and questions below!