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Keto in times of Corona

Right now we are living in very special and challenging times due to the Corona virus situation. Depending on the part of the world you live in you may be one of the many people working in healthcare or any of the other key professions, having to look after sick relatives or experiencing illness yourself,  work from home,  have less to sometimes no social interaction and perhaps your country is in total lockdown.

You are most likely to experience higher stress levels than you normally would and you may feel tempted to drop the ketogenic lifestyle because of it. I strongly urge you not to do so: a healthy diet consisting of unprocessed food and low in carbohydrates gives your immune system just what it needs.

So keep up your keto lifestyle!


Be careful not to get any symptoms of the keto flu right now: salt, potassium and magnesium should always be kept at the same level. Therefore, follow the guidelines below.

The recommended daily amounts mentioned below are only averages, however, your needs may vary from day to day and also depend on your bio-chemical individuality and nutrition. It is therefore better to (learn to) listen to your body and not rely exclusively on numbers.

1 magnesium deficiency: a.o. headache, leg cramps, little energy
take a good ‘clean’ brand of magnesium in pill form, use magnesium oil spray on the skin or take a footbath with Epsom salt.
recommended daily amount of magnesium: 300-500 mg

2 potassium deficiency: e.g. palpitations, weak feeling, little energy
for potassium you can use LoSalt (available at all supermarkets), half a teaspoon 1 or 2 times a day is sufficient in case you get symptoms.
recommended daily amount: 3000-4000 mg

3 salt deficiency: e.g. feeling weak, little energy, light headed feeling, dizzy when getting up quickly
make sure your meals are salted with Himalaya salt

recommended daily amount: 3000-5000 mg

Other supplements you can consider taking are vitamin C, vitamin D3 and Echinacea.

What else can you do?

  • Keep a safe distance from others when you are in public; whether in the supermarket, at work or even outside: remember to keep 1.5 to 2 metres between yourself and other people. Above all, stick to the rule that you cough and sneeze in your elbow or in a paper tissue, which you of course throw away immediately afterwards. Do not forget to wash your hands afterwards as well!
  • Keep drinking plenty of water;
  • Keep moving: try to walk outside at least every day as long as this is allowed, but also consider doing exercises at home;
  • Make sure you provide a good variety in your meals, try not to eat the same thing every day; click here for the food list;
  • Do you smoke? Then now is the time to stop!
  • Make sure you get a good night’s sleep and especially a sleep routine: go to bed at the same time every night and get up at the same time. Do not give in to the idea that you can sleep late or go to bed extra late;
  • Make sure you stay in touch with your loved ones; a phone call, a video conversation or messaging each other provides the necessary distraction for everyone;
  • Make sure you wash your hands regularly with soap;
  • Are you taking medications, for example for diabetes? Be extra careful with your diet: stick to 3 healthy meals a day and do not eat snacks in between;
  • Make a virtue out of necessity: you can obviously spend your days watching Netflix besides working but chances are it will just make you feel pretty sluggish; so stay active in other ways: pick up house chores or home improvements you have been delaying, read a novel, tend to your garden, learn a new language, try out new recipes or start a creative hobby. Variation in your daily activities makes a forced stay at home feel  al lot less unpleasant;
  • Always follow your country’s guidelines in case you start having symptoms of the virus.

Do you need support to keep up your keto lifestyle? I am here to help: a full coaching package may not be necessary but you can always book a consultation with me. Click here for more information.

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