Keto Flu: Chills A Common Symptom?

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

One source says that chills are a symptom of keto flu, while another source says that you shouldn't get chills.

Keto flu is harmless and not contagious

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is not contagious and harmless. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. This switch to burning fat for energy is called ketosis.

The keto flu is not actually the flu and is not contagious, but it gets its name because some of the symptoms are similar to the flu. Symptoms of keto flu include fatigue, restlessness, brain fog, impaired coordination, muscle soreness, stomach pain, bloating, constipation, and diarrhea. These symptoms can be distressing and may last from a few days to several weeks.

However, the keto flu is generally not dangerous. It is simply your body's natural response to carbohydrate restriction. There are several things you can do to ease the symptoms of keto flu, such as drinking plenty of water, replenishing electrolytes, getting enough rest, and gradually easing into the ketogenic diet.

It is caused by your body adjusting to burning fat for fuel instead of glucose

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is the body's response to the removal of carbohydrates, which it usually burns for energy, and its subsequent adjustment to burning fat for fuel instead.

When you start a ketogenic diet, you drastically reduce your carbohydrate intake. This forces your body to burn ketones (byproducts of fat breakdown) for energy instead of glucose. Typically, fat is reserved as a secondary fuel source to use when glucose is not available. This switch to burning fat for energy is called ketosis.

Ketosis can be reached by fasting or starvation, but it can also be induced by adopting a very low-carb diet, like the ketogenic diet. In a ketogenic diet, carbohydrates are typically reduced to 20 to 50 grams per day. This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

The keto flu is a term used to describe flu-like symptoms associated with beginning a very low-carb ketogenic diet. Symptoms can include nausea, fatigue, headaches, dizziness, sugar cravings, muscle soreness, irritability, and more. These symptoms are caused by the body adjusting to burning fat for fuel instead of glucose.

The good news is that the keto flu is usually temporary. For some people, symptoms resolve after only a few days. However, for others, the transition to a high-fat, low-carb diet may be more challenging, and symptoms may last up to a month.

If you are experiencing the keto flu, there are several strategies you can use to reduce symptoms:

• Stay hydrated: Drink plenty of water to prevent dehydration, which is common on a keto diet due to the rapid loss of water stores.
• Replace electrolytes: Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet, and salt your food to taste. These steps will help maintain a healthy balance of electrolytes.
• Get enough rest: Lack of sleep can cause levels of the stress hormone cortisol to rise, which can negatively impact your mood and make keto-flu symptoms worse. Try to get 7-9 hours of sleep per night.
• Avoid strenuous exercise: Fatigue, muscle cramps, and stomach discomfort are common in the first week of a ketogenic diet, so it's best to avoid intense workouts. Light activities like walking or yoga may help improve symptoms.
• Eat enough fat: Fat is the primary fuel source on a ketogenic diet, so make sure you're consuming enough. This will help reduce cravings and keep you feeling satisfied.

Symptoms include brain fog, fatigue, muscle pain, and more

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is the body's response to entering ketosis and can often mimic the symptoms of the flu, hence the name. Symptoms include brain fog, fatigue, muscle pain, and more.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The idea is that by reducing carbohydrates (the body's main energy source), you can force your body to burn fat for fuel. This is known as ketosis. However, the sudden switch from using carbs and glucose as fuel to using fat can be confusing for the body, leading to keto flu.

Symptoms of keto flu usually appear within the first few days of starting the diet and can range from mild to severe. While some people may transition to a ketogenic diet without any side effects, others may experience a range of symptoms, including:

• Fatigue or tiredness
• Restlessness or irritability
• Brain fog, poor concentration, or confusion
• Impaired coordination
• Muscle soreness, cramps, spasms, or weakness
• Stomach pain, bloating, constipation, or diarrhea
• Nausea
• Dizziness
• Headaches
• Sugar cravings
• Trouble falling or staying asleep
• Poor focus and concentration

The keto flu is usually temporary and typically lasts a few days to several weeks. However, in some cases, it can last up to a month.

To reduce keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated
• Replace lost electrolytes (sodium, potassium, magnesium)
• Get enough rest and avoid strenuous exercise
• Gradually transition to the ketogenic diet by slowly cutting back on carbs
• Make sure you are consuming enough healthy fats and calories

It can last from a few days to several weeks

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is not actually the flu and is not contagious, but it is called the keto flu because some of the symptoms are similar to the flu. The keto flu is harmless and will go away on its own within a few days to a few weeks. However, in extreme cases, it can last up to a month.

The keto flu is caused by your body adjusting to a new metabolic state of ketosis and reduced carb intake. When you restrict carbohydrates, your body must learn to burn its backup energy source, and this causes changes from the cellular to the hormonal level. Specifically, there is a water and sodium flush, a decrease in T3 thyroid hormone levels, and an increase in cortisol levels.

There are several things you can do to manage the keto flu and reduce its symptoms:

• Drink plenty of water. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration.
• Replace electrolytes. The keto diet can lead to a loss of electrolytes, so it is important to replenish them.
• Get enough rest. Lack of sleep can increase cortisol levels, which can make keto-flu symptoms worse.
• Avoid strenuous exercise. Fatigue, muscle cramps, and stomach discomfort are common in the first week of the keto diet, so it is best to avoid intense physical activity.
• Eat enough fat. Transitioning to a very low-carb diet can cause cravings, but consuming enough fat will help reduce them.

By following these tips, you can help ease the symptoms of the keto flu and make the transition to a ketogenic diet more manageable.

Staying hydrated and getting enough electrolytes can help alleviate symptoms

Staying hydrated and getting enough electrolytes is key to alleviating keto flu symptoms. When you eat fewer carbohydrates, your body produces less insulin, which causes your kidneys to flush out excess water and sodium. This can lead to dehydration, which can make you feel dizzy and fatigued.

To stay hydrated, aim for 16 cups of water per day (a gallon) but listen to your body and don't overdo it. You can also try drinking bone broth, which provides a serving of water and a dose of electrolytes.

To get enough electrolytes, focus on getting enough potassium, magnesium, and sodium. Potassium-rich foods include fish, meat, leafy greens, winter squash, avocados, and nuts. Magnesium-rich foods include spinach, chicken, beef, fish, seaweed, seeds, nuts, and avocados. For sodium, simply add more salt to your food.

If you're struggling to get enough electrolytes from your diet, you can also try taking supplements. However, it's always best to consult your doctor before starting any new supplements.

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