Keto Headaches: What Causes Them And How To Prevent?

The keto diet is a popular eating pattern that replaces most of your carbs with fat. While this diet is effective for weight loss, many people experience uncomfortable side effects when first starting, including headaches.

The keto headache is one of the most commonly reported symptoms when starting a keto diet. It is likely caused by dehydration or electrolyte imbalances from eating a diet low in carbs. Low-carb diets decrease the level of insulin in the blood, which can cause an increase in urination and an imbalance of electrolytes.

To avoid getting a keto headache, dieters should ensure they are well-hydrated and eat a diet rich in sodium, potassium, and magnesium.

Dehydration

Furthermore, your body produces less insulin on keto because you consume fewer carbs. A drop in insulin levels can affect electrolytes, such as potassium and sodium, which play key roles in hydration. For example, your kidneys release excess sodium when insulin levels fall, promoting dehydration.

To avoid dehydration, it is recommended to drink plenty of water and other liquids. It is also suggested to eat more low-carb, water-rich foods such as cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes, which can also help with hydration.

Additionally, paying attention to electrolyte intake is crucial. You can salt your food or try an electrolyte supplement to prevent dehydration and keto flu symptoms. Bone broth or bouillon are also common recommendations to help with hydration and electrolyte balance.

If you experience symptoms of dehydration, such as extreme thirst or dark-coloured urine, it is advised to see a doctor.

Low blood sugar

During this transition, your body and brain may experience stress due to the lack of readily available glucose. This can result in mental fatigue, brain fog, and headaches. The good news is that these symptoms are temporary and typically last from one day to one week. However, if your headaches persist beyond a few days or weeks, it is recommended to consult a healthcare professional.

• Drink plenty of water: Aim for at least 68 ounces (2 liters) of water per day. Proper hydration is crucial in managing blood sugar levels and preventing dehydration, which can contribute to headaches.
• Eat more low-carb, water-rich foods: Cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes can help with hydration.
• Avoid intense exercise: Intense workouts during the initial days of keto can increase stress on your body and the likelihood of headaches.
• Salt your food: Adding a pinch of salt to your meals can help prevent electrolyte imbalances, which are common when reducing carb intake.
• Eat more electrolyte-rich foods: Avocados, spinach, mushrooms, almonds, kale, pumpkin seeds, and oysters are good sources of potassium, magnesium, and other electrolytes.
• Try electrolyte supplements: Taking an electrolyte supplement can help minimize the risk of dehydration and keto flu symptoms, including headaches.

Electrolyte imbalance

When you start a keto diet, your body makes less insulin as it is no longer processing glucose from carbs. Insulin is a hormone that helps the body absorb glucose from the blood. With less insulin in your system, your kidneys excrete more sodium, one of the electrolytes that regulate hydration. This sodium excretion can throw off the balance of other essential electrolytes, such as potassium and magnesium.

Symptoms of Electrolyte Imbalance

• Irregular heartbeat
• Twitching
• Seizures
• Keto Headache

Preventing Electrolyte Imbalance

• Drink plenty of water
• Eat more low-carb, water-rich foods like cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes
• Eat more electrolyte-rich foods like avocados, spinach, mushrooms, tomatoes, almonds, kale, pumpkin seeds, and oysters
• Lightly salt your food
• Try an electrolyte supplement

Dealing with Electrolyte Imbalance

If you are experiencing symptoms of electrolyte imbalance, it is recommended that you consult a doctor.

Carb withdrawal

Low Blood Sugar

When you start the keto diet, your body continues to crave glucose even though it is no longer readily available. This can cause a drop in blood sugar levels, leading to hypoglycemia. This transition may stress your brain and nervous system, resulting in mental fatigue, brain fog, and headaches.

Dehydration

Dehydration is a common side effect of the keto diet due to increased urination during the transition to ketosis. Additionally, your body depletes its stored form of carbs, called glycogen, which is bound to water molecules. As glycogen is used up, your body releases water. Therefore, it is crucial to drink plenty of fluids and ensure proper hydration to alleviate and prevent dehydration-related headaches.

Electrolyte Imbalance

Reduced insulin levels associated with lower carb intake can affect electrolytes such as potassium and sodium, which play a crucial role in hydration and several bodily functions. Electrolyte imbalances can contribute to headaches and other keto flu symptoms. To maintain proper electrolyte balance, ensure adequate intake of sodium, magnesium, and potassium through diet or supplements.

Detox from Sugar

Transitioning from a high-carb, sugary diet to keto is like detoxing. Sugar impacts your brain through a reward system similar to addictive substances, so withdrawal can lead to symptoms like headaches.

Toxins from Stored Fat

When your body starts using fat for fuel, it taps into fat stores that also contain toxins. As the body breaks down fat, these toxins are released into the bloodstream, potentially causing headaches, dizziness, and fatigue.

Tips for Prevention and Relief:

• Drink plenty of water throughout the day. Aim for at least 68 ounces (2 liters) daily.
• Consume low-carb, water-rich foods like cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes, which also provide electrolytes.
• Eat more electrolyte-rich foods:
• Avocados, spinach, mushrooms, and tomatoes are high in potassium.
• Almonds, kale, pumpkin seeds, and oysters are good sources of magnesium.
• Lightly salt your food or add a pinch of Himalayan salt to your water to maintain sodium levels and balance electrolytes.
• Try electrolyte supplements or drinks like bone broth to minimize dehydration and keto flu symptoms.
• Avoid intense exercise during the initial days of keto to reduce stress on your body and lower the risk of headaches.

Remember, these symptoms are typically temporary and will subside as your body adjusts to using ketones for fuel. If your headaches persist or become severe, consult a healthcare professional to rule out any underlying medical conditions.

Toxins from stored fat

When the body is in ketosis, it uses fat for fuel instead of glycogen. This means that it starts to break down fat stores, which also store toxins. As the body breaks down its fat, these toxins are released into the bloodstream, which can cause headaches, dizziness, and fatigue.

The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. However, it also carries several risks. One of the most common side effects of the keto diet is headaches, especially during the initial transition period.

To avoid toxins from stored fat while on the keto diet, it is important to focus on the quality of food, not just macros. This means eating clean keto as much as possible to avoid adding more toxins to your diet. Eating cleaner foods that contain no GMOs, hormones, and other toxins, such as pesticides, can help reduce the toxin load on your body.

In addition, staying properly hydrated and keeping a close eye on your electrolyte levels are crucial when following the keto diet. Dehydration and electrolyte imbalances are common issues that can worsen symptoms like headaches. Aim to drink at least 68 ounces (2 liters) of water each day and consider adding a pinch of Himalayan salt to your water to replace lost sodium.

By staying hydrated, eating nutrient-dense foods, and avoiding additional toxins, you can help reduce the impact of toxins released from stored fat while on the keto diet.

Frequently asked questions