Keto And Dizziness: What's The Connection?

The ketogenic diet, or keto diet, is a popular but restrictive diet that strictly limits carbohydrates while increasing the amount of fat that a person eats. The aim is to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While this can be an effective way to lose weight and manage certain health conditions, it can also have some unpleasant side effects, including dizziness.

One of the most well-known side effects of the keto diet is the keto flu, a collection of symptoms that can include dizziness, as well as headaches, fatigue, nausea, and brain fog. This typically occurs when someone is first starting the diet and can be caused by a loss of fluids and electrolytes, as well as a drop in blood sugar levels. However, increasing salt and water intake, as well as slowly transitioning to the diet, can help to alleviate these symptoms.

Dehydration and electrolyte imbalance

When you start a keto diet, your body transitions from burning sugar to burning fat for energy. This metabolic change puts your body into a state of ketosis, which can cause a cluster of symptoms known as the "keto flu". Dehydration and electrolyte imbalance are common issues that occur during this transition period and can lead to dizziness.

Dehydration

As your body enters ketosis, it starts burning through your glycogen stores, which are the backup supply of carbs stored in your muscles and liver. These carbs are stored with large amounts of water, which are flushed out through urine as you burn through your glycogen stores. This can easily lead to dehydration, which presents as extreme thirst, dry mouth, dry skin, fatigue, and dizziness. To combat dehydration, it is important to increase your water intake and ensure you are drinking enough fluids throughout the day.

Electrolyte Imbalance

In addition to dehydration, the loss of electrolytes such as potassium and sodium can also occur during the transition to ketosis. These electrolytes are flushed out along with the water, and their loss can lead to dizziness as well as lower blood pressure. Electrolytes play a crucial role in regulating your body's fluid balance and nerve impulses, so their depletion can have significant effects. To address this, you can add more salt to your diet or consume salty broths or bouillons. Potassium-rich foods such as avocados and leafy greens can also help, as potassium plays an essential role in regulating blood pressure and sending nerve impulses to your muscles.

The keto flu is generally not a cause for serious medical concern, and its symptoms typically subside within a few days to a few weeks. However, it is important to stay adequately hydrated and ensure you are getting enough electrolytes during this transition period to minimise any discomfort.

Low blood sugar levels

Dizziness is one of the signs of low blood sugar, also known as hypoglycemia. Other symptoms include shakiness, nervousness, sweating, confusion, increased heart rate, and hunger. Low blood sugar can be dangerous, especially for people with diabetes.

When you start a keto diet, your blood sugar levels will reduce. This can cause dizziness, especially in the early stages of the diet. This is because the keto diet limits your daily carbohydrate intake, which lowers your blood sugar levels.

If you have diabetes, it is important to speak to your doctor before starting a keto diet, especially if you are taking any blood-sugar-lowering medications.

To avoid dizziness caused by low blood sugar levels, you can try easing into the keto diet slowly, rather than suddenly decreasing your carb intake. It is also important to make sure you are eating enough overall—even if weight loss is your goal, you should not be living on a very low-calorie diet.

Additionally, drinking plenty of water and staying hydrated can help reduce dizziness. Aim for a minimum of 2.5 liters of fluid per day during the first week of the keto diet.

Keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

Symptoms

The symptoms of keto flu can include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Diarrhea or constipation
• Trouble sleeping
• Poor focus and concentration
• Dizziness
• Muscle soreness
• Sugar cravings
• Stomach aches or pains
• Cramping

Causes

The exact causes of keto flu are not fully understood, but it is believed to be related to the body's adjustment to a new fuel source. The drastic reduction in carbohydrate intake can come as a shock to the system, leading to withdrawal-like symptoms. Additionally, the keto diet can result in dehydration and electrolyte imbalances, which can further contribute to the symptoms.

Duration

The keto flu usually lasts for a few days to a few weeks, but in some cases, it can persist for up to a month.

Relief

• Drink plenty of water to stay hydrated.
• Replace lost electrolytes by adding salts, potassium, and magnesium to your diet or drinking sports drinks.
• Get plenty of rest and improve electrolyte absorption by taking an Epsom salt bath.
• Avoid strenuous exercise and opt for light activities like walking or yoga.
• Make sure you are consuming enough healthy fats and gradually reduce your carbohydrate intake.

Insomnia

The keto diet lowers insulin levels in the body, which is one of the primary goals of this diet. Insulin is the hormone that tells your kidneys to hold onto water and sodium. However, when insulin levels drop, your body excretes more sodium and water in the urine, which can lead to dehydration and an electrolyte imbalance. This can cause a range of symptoms, including insomnia.

Additionally, the keto diet discourages the consumption of foods that deliver the electrolyte potassium, such as fruit and milk. Potassium plays a crucial role in helping the body regulate blood pressure and sending nerve impulses that tell muscles, including the heart, to contract. A sudden drop in potassium can trigger symptoms such as insomnia.

Furthermore, the keto diet can alter the gut's microbiome, which can also impact sleep. The diet is high in fat and low in carbs, which can lead to a change in the types and amounts of microbes and bacteria in the GI tract. Researchers are still understanding how these shifts affect overall health, including sleep.

To minimise insomnia and other symptoms of the keto flu, it is recommended to increase your intake of water, salt, and other electrolytes. Consuming bone broth or beef stock with a spoonful of salted butter can help replenish electrolytes. It is also important to ensure you are consuming enough calories and not creating too extreme of a calorie deficit, as this can lead to dizziness, exhaustion, and insomnia.

Most people experience the keto flu during the first one to two weeks of the diet, particularly days 3-5. The symptoms usually resolve within a few days to a few weeks as the body adapts to its new fuel system.

Constipation

The keto diet is a drastic change for many people. According to the 2015-2020 Dietary Guidelines for Americans, more than half of the population of the United States eats at least the recommended amount of total grains each day, and about 70% eat more than the recommended amount of added sugars each day. As a result, a sudden change to a low-carbohydrate diet may cause side effects for some people.

To help relieve constipation, it is recommended to drink plenty of water and include plenty of fibrous, keto-friendly vegetables such as Brussels sprouts, cauliflower, chard, avocados, and nuts. Berries, which are allowed in moderation on the keto diet, are also a great source of fiber. In addition, increasing salt and water intake can help to reduce constipation, as dehydration and electrolyte imbalances are common contributors to constipation on the keto diet.

While constipation is a common issue for people starting the keto diet, it is important to note that it is usually a temporary side effect. Most people find that their symptoms improve within a few days to a few weeks as their body adapts to the new diet.

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