Keto Diet: Can It Cause An Elevated Heart Rate?

The keto diet is a low-carb, high-fat, and moderate protein diet that is popular for its weight loss benefits. However, it is associated with several side effects, one of which is an increased heart rate or heart palpitations. This side effect typically occurs during the initial weeks of the diet and can be attributed to dehydration, low salt intake, and the body's adjustment to burning fat instead of carbohydrates. Staying hydrated and increasing salt and fluid intake can help alleviate this issue. While this symptom usually subsides within a few weeks, consulting a doctor is recommended if it persists or causes concern.

Dehydration and lack of salt

The keto diet involves cutting carbs and eating fat, which puts the body into a state of ketosis, where it burns fat instead of sugar for fuel. This process leads to a loss of water and electrolytes, resulting in dehydration if not properly managed. Carbohydrates normally help the body retain water and sodium, so when these are eliminated from the diet, the body can become dehydrated more easily.

The keto diet can also lead to a lack of salt, or sodium, in the body. Sodium is an essential nutrient, especially when the body is in ketosis. It plays a crucial role in nerve cell communication and muscle tissue function, and it helps the body stay hydrated by regulating the amount of water in the body. When starting the keto diet, people often reduce their intake of processed foods, which are a major source of sodium in the standard American diet. As a result, sodium levels can drop, contributing to dehydration and an increased heart rate.

To combat dehydration and lack of salt on the keto diet, it is important to increase your water intake and ensure you are consuming enough electrolytes, including sodium. Here are some tips to help you stay hydrated and maintain adequate salt levels:

• Start your day with a glass of water, and aim to drink around eight glasses of water throughout the day. You may need more or less depending on factors such as your location, activity level, and weight.
• Keep a full glass of water nearby to remind yourself to drink regularly.
• Use a tracking cup or download an app to monitor your daily water intake.
• Include other hydrating liquids such as low-sugar broths, juices, and sports drinks.
• Eat whole foods like leafy vegetables, avocados, cucumbers, and celery, which have a high water content.
• Consume foods rich in electrolytes, such as leafy greens, avocados, nuts, and seeds.
• Add 1-2 teaspoons of salt to your daily meal preparations.
• Include pickled foods like olives, pickles, and sauerkraut in your diet.
• Choose standard sauces and seasonings instead of low-sodium options.
• Drink a glass of water with some salt and lemon or lime juice added to boost hydration and electrolyte intake.
• Consider taking supplements like magnesium and potassium to replenish lost electrolytes.

By following these tips and staying mindful of your fluid and salt intake, you can help prevent dehydration and maintain adequate salt levels while on the keto diet, which may help reduce symptoms like an increased heart rate.

Low blood sugar

A ketogenic diet can cause low blood sugar, or hypoglycemia, in both people with and without diabetes. Hypoglycemia is when your blood sugar drops below 3.9 mmol/L (70 mg/dL). This can be dangerous, and symptoms include dizziness, fatigue, hunger, difficulty concentrating, lightheadedness, sweating, nightmares, bad dreams, and restless sleep.

Ketogenic diets are low-carb, moderate protein, and high-fat diets. They work by limiting the intake of carbohydrates to below 5%, which stimulates the body to go into a metabolic state called ketosis. In ketosis, the body uses fat as its primary energy source instead of carbohydrates. This can lead to rapid weight loss when followed correctly.

However, because of the restricted carbohydrate intake, ketogenic diets can cause low blood sugar. This is especially true if you are also taking diabetes medications or insulin. If you are on a ketogenic diet and taking medication to manage your blood sugar, speak to a doctor before starting the diet as they may need to adjust your dosage.

To avoid low blood sugar on a ketogenic diet, it is important to stay hydrated and increase your salt intake.

Keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is called the keto flu because the symptoms are similar to those of the flu. The symptoms of keto flu include:

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

The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. Carbohydrates are the body's default source of energy, so when they are drastically reduced, the body is depleted of stored glucose and has to turn to burning fatty acids for energy. This is known as the metabolic process of ketosis.

The keto flu can last from a few days to several weeks, and in extreme cases, up to a month. However, it is important to note that not everyone will experience the keto flu, as some people are naturally "metabolically flexible".

To manage the symptoms of keto flu, it is recommended to:

• Drink plenty of water
• Increase electrolyte intake
• Get plenty of rest
• Avoid strenuous exercise
• Eat enough fat and carbohydrates
• Cut out carbs slowly over time

Underlying medical conditions

While an elevated heart rate is a common side effect of the keto diet, it can also be caused by underlying medical conditions. If you are experiencing a racing heart, it is important to consult a doctor to rule out other heart conditions.

Diabetes

If you have diabetes, a low-carb diet can reduce your need for medication to lower blood sugar. If you are prescribed a dosage based on a diet moderate to high in carbohydrates and switch to a very low-carb or ketogenic diet, this can result in your blood sugar dropping too low. Low blood sugar can lead to a rapid or abnormal heart rate. It is best to consult with your doctor before undertaking a low-carb or ketogenic diet if you are on any medication.

High Blood Pressure

A low-carb or ketogenic diet has the potential to improve blood pressure. If you are taking medication to reduce high blood pressure, consult a doctor before undergoing a drastic change to your diet. A dose prescribed based on your previous diet may prove to be too strong.

Cardiovascular Risk Factors

If you have cardiovascular risk factors, including diabetes, high cholesterol, and high blood pressure, heart palpitations can result from an underlying medical condition.

Increased caffeine intake

The US Food and Drug Administration states that 400mg of caffeine per day is generally safe for most people. This equates to about four cups of brewed coffee, 10 cans of soda, or two energy shot drinks. However, it is important to note that caffeine tolerance varies from person to person, and some people may experience negative side effects from consuming lower doses.

Consuming 500mg or more of caffeine can lead to caffeine intoxication, which may cause elevated blood pressure and increased gastric acid. While caffeine intoxication is not long-lasting, and the symptoms wear off as the caffeine leaves the body, it is still something to be aware of and cautious about. If you are concerned about the impact of caffeine on your blood pressure or mental health, it is recommended to limit your intake to 200mg per day (around two cups of brewed coffee).

Additionally, if you are planning to lower your caffeine intake, it is advised to do so gradually over several days to a week. This will help you avoid potential withdrawal symptoms such as headaches or brain fog.

• Switch one cup of regular coffee to decaf per day.
• Try caffeine-free herbal teas.
• Swap soft drinks or energy drinks for sparkling water.

Frequently asked questions