Keto Flu: Symptoms And How To Know If You Have It

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. This occurs when the body enters ketosis and starts to adapt to a new diet consisting of very few carbohydrates. Symptoms of keto flu can include nausea, constipation, headaches, fatigue, and sugar cravings, and can last anywhere from a few days to several weeks. If you are experiencing these symptoms, there are ways to reduce their impact, such as staying hydrated, replacing lost electrolytes, and getting enough rest.

Keto flu symptoms

The keto flu is a group of symptoms that can occur within the first few days of starting a ketogenic diet. The symptoms are similar to those of the influenza virus and usually last a few days, but in some cases, they can last for several weeks.

The ketogenic diet involves consuming high amounts of fat, low to moderate amounts of protein, and very few carbohydrates. This diet forces the body to use ketones (by-products from the breakdown of fat) as energy instead of carbohydrates. This process is called nutritional ketosis. The transition into ketosis can be a shock to the body, which normally uses carbohydrates as its main source of fuel.

Symptoms of keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration
• Headaches
• Fatigue
• Brain fog

The severity of keto flu symptoms varies from person to person, and some people may never experience it. This is because some individuals are naturally "metabolically flexible," meaning they can shift metabolic states without experiencing negative health symptoms.

Causes of keto flu

The exact cause of keto flu is unknown, but there are several factors that are believed to contribute to the onset of symptoms. One of the main causes is believed to be carb withdrawal. When starting a ketogenic diet, the body enters a state of ketosis, where it burns stored fat instead of carbohydrates for fuel. This sudden switch from using carbs to fat as fuel can be confusing for the body and may result in flu-like symptoms.

Another factor that may contribute to keto flu is a change in the gut microbiome. The reduction in carbohydrate intake can disrupt the balance of bacteria in the gut, leading to digestive issues and other symptoms. Additionally, genetics is thought to play a role in the development of keto flu. Some people may be more genetically predisposed to experiencing these symptoms when adapting to a new diet.

Dehydration is also a common issue when starting a ketogenic diet. The body stores extra sugar in a molecule called glycogen, which binds to water in the body. When you enter ketosis and reduce your carb intake, your body releases this stored water, leading to dehydration. This can cause symptoms such as fatigue, muscle cramps, and constipation.

Furthermore, electrolyte imbalances may also occur as a result of decreased insulin levels and the loss of electrolytes through urination. This can lead to symptoms such as fatigue, muscle cramps, and body weakness.

Finally, the quality and composition of the diet may also be a factor. A sudden and significant reduction in carbohydrate intake can be a shock to the body, leading to withdrawal-like symptoms. Additionally, the exclusion of certain food groups may result in nutritional deficiencies, further contributing to the onset of keto flu.

How to manage keto flu

The keto flu is a group of flu-like symptoms that occur when your body enters ketosis. It is essentially your body's response to the withdrawal from carbs. Here are some ways to manage the keto flu:

Ease into the Keto Diet

When starting the keto diet, it is best to ease into it gradually. You can begin with a typical low-carb diet and give your body time, about a week, to adjust before going into the full keto diet. This helps your body transition smoothly and may reduce the severity of keto flu symptoms.

Stay Hydrated

Drinking plenty of water is crucial when managing keto flu. Aim to drink at least half your body weight in ounces of water daily. Set reminders or keep a full glass of water within reach to help you stay hydrated. Staying hydrated helps with headaches and boosts your energy levels, which are often affected during keto flu.

Increase Electrolyte Intake

The keto diet leads to increased excretion of electrolytes such as sodium, potassium, and magnesium due to lower insulin levels. This can result in symptoms like fatigue, lightheadedness, headaches, and cramps. Include electrolyte-rich foods in your diet, such as avocados, leafy greens, and bone broth. You can also add a pinch of unrefined salt to your water or consider taking electrolyte supplements.

Consume More Healthy Fats

Increasing your intake of healthy fats is essential when following the keto diet. Aim for about 80% of your daily calories from fat sources such as coconut oil, olive oil, grass-fed butter, and fatty cuts of meat. This will help you stay satiated and provide your body with the fuel it needs during ketosis.

Prioritize Sleep

Getting adequate sleep is crucial when managing keto flu. Aim for 7-9 hours of quality sleep each night. If needed, take short naps during the day to combat fatigue. Consider taking an Epsom salt bath before bed to relax your muscles and improve sleep quality.

Engage in Light Exercise

Although you may not feel like exercising when experiencing keto flu, light exercise such as yoga or walking can help relieve muscle pain and tension. It will also improve your mood and motivation. However, avoid high-intensity exercises until you feel more energized.

How long does keto flu last

The keto flu is a group of symptoms that occur when someone drastically reduces their carbohydrate intake and enters ketosis. Symptoms typically begin within the first two days of removing carbs from your diet, but they can start as late as seven days after beginning a ketogenic diet. For most people, the keto flu lasts a week or less, but in extreme cases, it can last up to a month. If your symptoms last longer than ten days, or are actively painful or debilitating, you should consult a doctor.

The keto flu can cause a variety of flu-like symptoms, including:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Headaches
• Fatigue
• Brain fog

The exact cause of the keto flu is unknown, but it is believed to be related to the body adjusting to a low-carb diet, sugar withdrawal, and changes to the gut microbiome. Genetics, dehydration, and making drastic dietary changes in a short period may also play a role in the onset of keto flu symptoms.

To help alleviate keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated and prevent dehydration, which can lead to headaches and low energy levels.
• Take electrolyte supplements or drink sports drinks to replace lost electrolytes, which can cause muscle cramps and nausea.
• Consume caffeine in moderation to avoid interfering with sleep.
• Get plenty of rest to help your body adjust to the new diet.
• Try light exercise, such as yoga, to relieve muscle pain and tension.
• Gradually reduce your carb intake over a few days or weeks instead of cutting them out all at once.

Who should avoid keto diets

The keto diet is a high-fat, very-low-carbohydrate diet that can result in rapid weight loss. However, it is not suitable for everyone.

The keto diet is not recommended for people who are pregnant or breastfeeding. It is also not suitable for people with certain medical conditions, such as liver or kidney disease, or people with eating disorders.

In addition, the keto diet can be challenging for people who are vegetarian or vegan, as it restricts many plant-based sources of carbohydrates and requires a high intake of fat and protein.

Furthermore, the keto diet can be difficult to follow due to its restrictive nature and the potential for unpleasant side effects, such as the "keto flu." This can include symptoms such as diminished exercise performance, headaches, fatigue, irritability, nausea, and difficulty sleeping.

Therefore, it is important to consult with a healthcare professional before starting the keto diet or any other significant dietary changes.

Frequently asked questions