Keto Flu: A Universal Experience?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. The symptoms of keto flu are caused by the body adapting to a new diet consisting of very few carbohydrates. Not everyone experiences the keto flu, but for those who do, the symptoms can range from mild to severe and can last from a few days to several weeks.

Not everyone gets keto flu

The keto flu is a collection of symptoms that some people may experience when starting 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.

However, it's important to note that not everyone who tries a keto diet will experience keto flu symptoms. It really depends on the individual. The symptoms people experience are tied to how their bodies adjust to a new fuel source.

Metabolism and genetics

Dietary changes

The keto flu is caused by a drastic reduction in carbohydrate intake, which can come as a shock to the body. However, if you gradually reduce your carb intake instead of cutting it out completely, you may be less likely to experience keto flu symptoms.

Hydration and electrolyte balance

Dehydration and electrolyte imbalances can contribute to keto flu symptoms. Staying hydrated and ensuring adequate electrolyte intake can help reduce these symptoms.

Sleep and rest

Fatigue and irritability are common symptoms of keto flu. Getting enough sleep and rest can help combat these symptoms and improve your overall well-being during the transition period.

Calorie and fat intake

It's important to ensure adequate calorie and fat intake when starting a keto diet. Restricting calories too much or following a low-fat keto diet can make the transition more difficult and increase the risk of keto flu symptoms.

Individual differences

Everyone's body is unique, and people may respond differently to the keto diet. Some people may be more susceptible to keto flu due to individual differences in metabolism, genetics, or other factors.

Keto flu is caused by a drastic reduction in carbs

The keto flu is a collection of symptoms that some people experience when they drastically reduce their carbohydrate intake and enter ketosis. This can feel similar to the flu and is caused by the body adapting to a new diet.

Ketosis is a metabolic state in which the body burns ketones (by-products of fat breakdown) for energy instead of glucose. Normally, the body reserves fat as a secondary fuel source, using it only when glucose is not available. However, when carb intake is limited to 20-50 grams per day, as in the case of the ketogenic diet, the body is forced into ketosis. This drastic reduction in carbs can come as a shock to the system, leading to withdrawal-like symptoms.

The keto flu is characterised by symptoms such as nausea, constipation, headaches, fatigue, sugar cravings, stomach pain, muscle soreness, irritability, and trouble sleeping. These symptoms typically start within the first few days of cutting carbs and can last from a few days to several weeks.

The exact cause of the keto flu is unknown, but it is believed to be related to the body's adjustment to a low-carb diet, sugar withdrawal, and changes in the gut microbiome. Genetics, dehydration, and rapidly changing the quality of one's diet may also play a role in the onset of keto flu symptoms.

To manage keto flu symptoms, it is recommended to:

• Stay hydrated by drinking plenty of water.
• Replace lost electrolytes with salts, potassium, and magnesium.
• Get adequate rest and improve sleep hygiene.
• Avoid strenuous exercise and opt for light activities like walking or yoga.
• Ensure sufficient fat intake, as fat is the primary fuel source on a ketogenic diet.
• Gradually reduce carb intake instead of stopping suddenly.

Symptoms include fatigue, nausea, dizziness, sugar cravings, etc

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. Symptoms include fatigue, nausea, dizziness, sugar cravings, and more. The exact cause of the keto flu is unknown, but experts believe it is related to the body adjusting to a low-carb diet, sugar withdrawal, and changes to the gut microbiome.

The keto flu can cause a range of uncomfortable symptoms, similar to those of the influenza virus. These symptoms can vary from person to person and can include:

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

The keto flu is not contagious and typically lasts for about a week, but in some cases, it can persist for several weeks or even up to a month. The symptoms will usually get better within 10 days, but if they last longer, it is recommended to consult a doctor.

While not everyone will experience the keto flu when starting a ketogenic diet, it is important to be aware of the potential symptoms and take steps to minimize their impact. Staying hydrated, replacing electrolytes, getting enough rest, and gradually reducing carb intake are some ways to ease the transition and reduce the severity of symptoms.

Staying hydrated helps

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This happens because the body is adapting to a new diet that is very low in carbohydrates. The symptoms can include fatigue, muscle cramping, and headaches, among others.

Staying hydrated is one of the ways to reduce the symptoms of keto flu. Here's how:

Drink Plenty of Water

Drinking enough water is essential for optimal health and can help reduce keto flu symptoms. When you start a ketogenic diet, your body can rapidly shed water stores, increasing the risk of dehydration. This is because carbohydrates bind to water in the body, so when you reduce your carb intake, your body excretes water. Staying hydrated can help with symptoms like fatigue and muscle cramping, especially if you are experiencing keto-flu-associated diarrhea, which can cause additional fluid loss.

Determine How Much Water to Drink

Most people don’t know how much water to drink every day. A simple way to determine this is to take your current body weight and divide it by two. This will give you the minimum number of ounces of water to drink every day. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day. If you are very active, drink a little extra to compensate for the fluid loss through sweating.

Set Reminders

To help yourself stay hydrated, set a reminder on your phone to drink water at regular intervals. Always try to keep a full glass of water within reach. If you feel thirsty, that's a sign that you're already getting dehydrated, so drink up before thirst strikes.

Drink Most of Your Water During the Day

Drinking too much water before bed can disrupt your sleep as you may need to wake up in the middle of the night to use the bathroom. Therefore, it's best to drink most of your water during the day and reduce your intake as you get closer to bedtime.

Lightly Flavoured Water

If you find plain water boring, you can add some flavour to it. Try adding a slice of lemon or cucumber to your water for a hint of flavour. You can also drink herbal tea, which counts towards your fluid intake. Just be mindful of the caffeine content if you're drinking regular tea, as too much caffeine can interfere with your sleep.

Avoid Dehydrating Drinks

Caffeinated and alcoholic drinks can be dehydrating, so it's best to avoid or limit them, especially if you're prone to dehydration or are experiencing keto flu symptoms. Instead, focus on drinking water and other hydrating beverages like coconut water or electrolyte-enhanced water.

Replenish electrolytes

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. It is not the same as the traditional flu, but it can be distressing and may last for a few days or up to several weeks. The symptoms include fatigue, muscle soreness, and stomach or intestinal pain.

The keto flu is caused by an electrolyte imbalance. Electrolytes are minerals that aid in cellular and organ function and are essential for survival. They maintain hydration and acidity levels in the body and help maintain muscle and nerve function. When you start a keto diet, your body begins to process electrolytes differently, and you may excrete them at a higher rate, leading to an imbalance.

To combat the keto flu, it is important to replenish your electrolytes. Here are some ways to do that:

• Sodium: Sodium is one of the most important electrolytes. It helps regulate blood volume and blood pressure, control nerve impulses, and control water retention. You can increase your sodium intake by adding more table salt to your food or consuming salty snacks.
• Potassium: Potassium is another key electrolyte that helps control blood pressure, maintain body fluid, and decrease the risk of hypertension. You can increase your potassium intake by consuming potassium-rich foods such as avocados, leafy greens, and potassium supplements.
• Magnesium: Magnesium is the fourth most abundant mineral in the body and plays a crucial role in DNA and RNA synthesis, muscular contraction, and controlling blood pressure. Magnesium deficiency can lead to leg cramps, neuromuscular disorders, and cardiac disorders. You can increase your magnesium intake by consuming magnesium-rich foods such as leafy greens, nuts, and seeds, or by taking magnesium supplements.

It is important to note that you should try to get your electrolytes from food sources whenever possible, and only use supplements as a last resort. Additionally, make sure to drink plenty of water to stay hydrated, as the keto diet can cause a rapid loss of water stores.

Frequently asked questions