Working Out On Keto: Will It Make You Throw Up?

The ketogenic diet is a popular, low-carbohydrate method of eating that has been linked to several health benefits, including weight loss and improved blood sugar control. However, it is also known to cause some unpleasant side effects, including the dreaded keto flu. Symptoms of the keto flu include nausea, fatigue, muscle soreness, and cravings, and they can range from mild to severe. While some people may transition to a ketogenic diet without any side effects, others may experience these flu-like symptoms, and in rare cases, even throw up.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can be distressing and include:

• Nausea
• Constipation
• Diarrhea
• Headaches
• Fatigue
• Sugar cravings
• Stomach or intestinal pain
• Muscle soreness
• Irritability
• Trouble falling or staying asleep
• Poor focus and concentration
• Dizziness

The keto flu is not an actual flu, and you will not develop a fever. The symptoms can range from mild to severe and usually last for a few days to several weeks, but in extreme cases, they can last up to a month.

To reduce the symptoms, it is recommended to:

• Drink plenty of water to stay hydrated
• Replace lost electrolytes
• Get enough rest
• Avoid strenuous activities
• Eat enough fat
• Cut out carbs slowly over time

Electrolyte deficiency

Electrolytes are minerals that conduct electrical charges in your body, allowing nerve cells to communicate and enabling you to think, move, and maintain a healthy heartbeat. They also regulate water distribution inside and outside your cells, maintaining fluid balance and healthy hydration.

When you start a ketogenic diet, you may experience a range of symptoms collectively known as the "keto flu." This is caused by your body adapting to a drastic reduction in carbohydrate intake, which can be a shock to the system. One of the main causes of the keto flu is electrolyte deficiency, specifically of sodium, potassium, and magnesium.

Sodium

• Difficulty concentrating
• Fatigue
• Weakness
• Dizziness
• Brain fog
• Muscle cramps
• Insomnia
• Heart palpitations
• Increased awareness of heartbeat

Potassium

• Muscle cramps
• Fatigue
• Weakness
• Dizziness
• Brain fog
• Headache
• Insomnia
• Heart palpitations
• Increased awareness of heartbeat

Magnesium

• Muscle twitching or cramping, especially at night or after exercise
• Leg cramps
• Personality changes, including depression, anxiety, agitation, confusion, and delirium

If you experience any of these symptoms, you can try increasing your intake of electrolytes through diet or supplementation. Sodium can be increased by salting your food or consuming bone broth. For potassium, eat more avocados, leafy greens, mushrooms, fish, or nuts. Magnesium can be obtained from dark chocolate, avocado, nuts, fish, and leafy greens. However, if you are very active, you may need to consider supplementation to ensure adequate intake.

Dehydration

The keto diet involves a drastic reduction in carbohydrates, which are what help the body retain water and stay hydrated. When you reduce your carb intake, your body expels water and electrolytes, including sodium, magnesium, potassium, and calcium. This can lead to dehydration, especially during the initial transition period when your body is undergoing significant changes in how it handles water and electrolytes.

It is important to maintain proper hydration levels while on the keto diet, as dehydration can cause various unpleasant symptoms, including:

• Muscle cramps
• Headaches
• Fatigue
• Constipation
• Increased thirst and hunger
• Dizziness and lightheadedness
• Dry mouth and throat
• Rapid heartbeat
• Nausea
• Irritability
• Lethargy

To avoid dehydration on the keto diet, it is recommended to:

• Drink plenty of water throughout the day. Aim for at least 2-3 liters per day, or half your body weight in ounces.
• Start your day with a glass of water and try to always have water nearby.
• Monitor your urine color, which should be pale yellow or clear. Dark urine may indicate dehydration.
• Incorporate other hydrating liquids such as low-sugar broths, juices, and sports drinks.
• Eat whole foods with a high water content, such as leafy vegetables, avocados, cucumbers, and berries.
• Include electrolyte-rich foods in your diet, such as leafy greens, avocados, nuts, and seeds.
• Avoid dehydrating substances such as alcohol and caffeine.
• Limit processed foods, which are typically high in sodium and low in potassium, leading to electrolyte imbalances.

Carbohydrate withdrawal

• Diarrhea
• Fatigue
• Muscle soreness and cramps
• Headaches
• Nausea
• Constipation
• Dizziness
• Cravings

The keto flu can make you feel unwell, but there are ways to reduce its symptoms and help your body adjust to the new diet:

• Drink plenty of water to stay hydrated and prevent dehydration, which is a common side effect of the keto diet.
• Avoid strenuous exercise, especially during the first week of the diet, as fatigue and muscle cramps are common.
• Replace electrolytes, especially sodium and potassium, which are typically lost on a keto diet.
• Get enough sleep to reduce fatigue and irritability.
• Gradually reduce your carbohydrate intake instead of cutting it out all at once.
• Focus on eating enough healthy fats and fiber to help you feel full and satisfied.

The symptoms of carbohydrate withdrawal typically last a few days to several weeks as your body adjusts to using ketones from fat instead of glucose from carbohydrates as its main fuel source.

High-intensity exercises

During the initial transition to a keto diet, it is recommended to focus on lower-intensity workouts as the body adjusts to burning fat for fuel. High-intensity workouts during this period could worsen symptoms of the "keto flu", such as muscle cramping, exhaustion, and lack of energy.

Once the body has adapted to ketosis, it is possible to incorporate high-intensity exercises, but it may require some strategic adjustments. One approach is to consume additional carbohydrates before a high-intensity workout, known as the targeted ketogenic diet (TKD). This involves consuming 25-50 grams of net carbs from simple carbohydrates 30-60 minutes before the workout. This provides the body with the necessary glycogen to fuel high-intensity activities without kicking you out of ketosis.

Another strategy for managing high-intensity exercises on a keto diet is to adjust the timing and duration of the intervals. Keeping the work intervals under 10 seconds or extending them to 3 minutes can make high-intensity interval training (HIIT) more manageable.

Additionally, strength training and weight lifting can be beneficial for keto dieters as these activities can be performed at a moderate intensity while still providing excellent fitness benefits.

It is important to listen to your body and make adjustments as needed. If you consistently feel exhausted or experience decreased performance during high-intensity exercises, consider adding more carbohydrates or adjusting your workout routine to prioritize low- to moderate-intensity activities.

Frequently asked questions