Keto And Colds: Is There A Connection?

The keto diet is a low-carb, high-fat method of eating that can lead to weight loss. One of the side effects of the keto diet is feeling cold. This can be caused by a variety of factors, including losing body fat, which provides insulation and keeps you warm, not eating enough calories, and reduced thyroid output. Additionally, the process of adapting to using fat for fuel instead of glucose can cause sweating, which can also lead to feeling cold. This side effect is known as the keto flu and is generally temporary, lasting only a few weeks.

Ketogenic diets cause a drop in body temperature

The ketogenic diet is a low-carbohydrate method of eating that can lead to a drop in body temperature and feelings of coldness. This is due to several factors, including:

Loss of Body Fat

Body fat provides insulation and helps keep the body warm. When you lose weight on a ketogenic diet, you reduce this insulation, leading to increased sensitivity to cold temperatures. This loss of insulation is one of the most obvious reasons why people may feel colder when following a ketogenic diet.

Metabolic Adaptation

As the body loses weight, it lowers its metabolic rate to conserve energy. This reduction in metabolism can result in a decrease in body temperature. Additionally, when calorie intake is very low (800 calories per day), thyroid (T3) levels can drop, contributing to a lower body temperature.

Diet-Induced Hypothyroidism

The ketogenic diet restricts carbohydrate intake to less than 50 grams per day. This low-carbohydrate intake can lead to diet-induced hypothyroidism, which is associated with lower body temperatures. T3 levels are influenced by both carbohydrate intake and calorie levels, and the significant reduction in carbohydrates on a ketogenic diet can result in decreased T3 levels.

Fasting or Intermittent Fasting

Many people who follow a ketogenic diet also incorporate fasting or intermittent fasting. During fasting periods, the body is not digesting any food, which can lead to a feeling of coldness. Additionally, blood flow may be diverted to other body parts, especially vital organs, as a survival mechanism during prolonged periods without food.

Low Blood Sugar Levels

The ketogenic diet is a high-fat, low-carbohydrate approach, which can result in lower blood sugar levels. This drop in blood sugar is a normal and expected response to the diet and is not a cause for concern unless you have diabetes. However, it can contribute to feelings of coldness.

While the ketogenic diet can cause a drop in body temperature and feelings of coldness, these effects are typically temporary and can be mitigated by ensuring adequate calorie and carbohydrate intake, as well as staying hydrated and supplementing with electrolytes.

Ketosis may cause cold sweats

The keto diet is a low-carb, high-fat eating regimen that forces the body to enter a metabolic state known as ketosis. In ketosis, the body burns fat for energy instead of glucose, which is the primary source of fuel for the human body. While this dietary approach has been touted for its weight loss benefits, it can also lead to some unwanted side effects, such as feeling cold.

One of the most common symptoms of entering ketosis is a cold sweat. This occurs because your body is adjusting to using fat for fuel instead of glucose, and it needs to release heat. Sweating is a natural way for the body to cool down, and it can leave you feeling chilly. In addition to sweating, ketones are also expelled through urine and breath, and you may experience excessive thirst. These are all signs that your body is transitioning to ketosis.

The keto diet restricts carbohydrates, which are the body's preferred source of energy. When there is a sudden deficiency of carbs, the body experiences symptoms such as headaches, fatigue, sweating, and feeling cold. This is because your body is still adapting to the new metabolic state of ketosis. It's important to note that this feeling of coldness is temporary and usually lasts only for a few weeks.

In addition to the metabolic changes, there are other reasons why you may feel cold on the keto diet. One reason is that you are losing body fat, which serves as insulation. When you lose weight, you also lose some of this insulating layer, making you more sensitive to cold temperatures. Another reason could be reduced thyroid levels, as the keto diet can lead to diet-induced hypothyroidism, which can result in a lower body temperature.

If you're feeling cold on the keto diet, there are a few things you can do. First, make sure you're eating enough calories and getting adequate nutrition. You can also try increasing your carb intake slightly, as this may help alleviate the cold sensation. Additionally, staying hydrated and supplementing with electrolytes can help, as the keto diet can lead to water loss and electrolyte imbalances. Finally, be patient – the cold feeling is usually temporary and will subside once your body has fully adjusted to using fat for energy.

Insulation loss due to fat loss can make you feel cold

One of the most well-known reasons for feeling cold on a ketogenic diet is the loss of insulation due to fat loss. Body fat serves as insulation, much like the insulation in a house or a puffy jacket in winter. When you lose weight, you also lose some of this insulating fat, leading to increased sensitivity to cold temperatures. This is a common side effect of the keto diet, as the primary goal is to burn fat and lose weight.

When an individual starts the keto diet, they restrict their carbohydrate intake, which is the body's main source of energy. This forces the body to adapt and switch to using fat for fuel, resulting in a state called ketosis. As the body burns through excess fat, insulation is reduced, making it harder to stay warm. This is a positive sign that the keto diet is working and the individual is losing weight.

In addition to insulation loss, there are other factors that can contribute to feeling cold on the keto diet. For example, a drop in thyroid levels, reduced calorie intake, and lower blood sugar levels can all influence body temperature regulation. However, the most significant factor is the loss of insulation due to fat loss, which can make individuals more sensitive to cold temperatures.

It is important to note that feeling cold on the keto diet is usually temporary and not a cause for concern. However, if the coldness interferes with daily activities, individuals can try raising their calorie intake slightly or including a few more carbohydrates in their diet to alleviate the symptoms. Additionally, ensuring adequate electrolyte intake and staying hydrated can help mitigate some of the side effects of the keto diet, including feelings of cold.

Thyroid function may be impacted by keto

The ketogenic diet is a low-carb, high-fat diet that triggers the body's natural metabolic process known as "ketosis". Ketosis occurs when the body is deprived of its natural fuel source, glucose, and is forced to use stored fat as fuel instead. While this can lead to weight loss, it can also impact thyroid function, particularly for those with hypothyroidism.

The impact of keto on thyroid function

Reduced carbohydrate intake can lead to a decrease in thyroid hormone levels, specifically triiodothyronine (T3). T3 is the primary active thyroid hormone responsible for most metabolic effects in the body. When T3 levels drop, it can cause you to feel cold, experience brain fog, and suffer from high levels of fatigue, also known as the "keto flu". This is because T3 levels are related to both the carbohydrate content of a diet and calorie levels. A severe restriction of carbohydrates, as recommended in the keto diet, can result in diet-induced hypothyroidism.

Additionally, prolonged ketosis can force the body to accumulate acid, which can spur inflammation. This may be concerning for people with thyroid diseases, especially those with Graves' or Hashimoto's disease, as these conditions are caused by autoimmune processes that often result in chronic inflammation.

The impact of keto on adrenal function

Adrenal fatigue is a potential concern for those with hypothyroidism who are considering the keto diet. Chronic stress can provoke hypothyroidism by overworking the adrenal glands, leading to a decrease in thyroid function. The keto diet may further strain the adrenals as reduced carb intake leads to decreased thyroid hormone levels and increased cortisol levels, which can cause insulin resistance and weaken the immune system.

Nutrients for thyroid function

To support thyroid function, it is important to include the following nutrients in your diet:

• Iodine: One of the two building blocks for thyroid hormones. Without enough iodine, the thyroid cannot produce its hormones.
• Selenium: The enzyme that converts T4 to T3 is selenium-dependent, so without enough selenium, thyroid hormones remain in their inactive state.
• Zinc: Plays a role in the enzyme needed to convert T4 to T3 and is necessary for the hypothalamus to accurately gauge thyroid hormone levels.
• Iron: Contributes to two key steps in thyroid hormone production and is required to convert T4 to T3.

Keto flu is a common side effect of the diet

The keto diet is a low-carb, high-fat eating plan designed to force the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While this can be an effective way to lose weight, it can also come with some unpleasant side effects, like the keto flu.

The keto flu is a common side effect of the keto diet, experienced by many people when they first start. Symptoms include headaches, fatigue, sweating, chills, nausea, and feeling cold. It's called the keto flu because these symptoms are similar to those of the common influenza flu, except it's not caused by a virus. The keto flu is a sign that your body is entering ketosis and adapting to using fat for fuel instead of glucose.

There are several reasons why you might feel cold when following a keto diet:

• Insulation Loss: Body fat provides insulation, so when you lose weight, you may feel colder as you have less fat to keep you warm.
• Metabolic Adaptation: As you lose weight, your body lowers its metabolic rate to conserve energy, which can lead to a drop in body temperature.
• Reduced Thyroid Output: The keto diet can affect thyroid function, leading to a drop in T3 levels, which can cause chills and a lower body temperature.
• Fasting: Many people who follow the keto diet also fast or intermittently fast, which can lead to feeling cold as the body is not generating heat from digesting food.
• Low Blood Sugar: The keto diet can cause a drop in blood sugar levels, which can make you feel cold.
• Sweating: Ketosis can cause excessive sweating, which can lead to a feeling of coldness as your body releases heat.

The keto flu typically lasts for one to three weeks, but there are ways to prevent and shorten it. Staying hydrated and ensuring adequate electrolyte intake, especially sodium and potassium, can help alleviate symptoms. Gradually transitioning to a keto diet and maximizing your daily carb allowance by choosing healthy whole food sources can also make a difference.

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