Keto And Runny Nose: Is There A Link?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity for its weight loss and health improvement benefits. While it is considered safe for most people, some individuals may experience an array of side effects collectively referred to as the keto flu. This is the body's response to the sudden transition to low-carb consumption, and symptoms can range from mild to severe. One of the less common symptoms of the keto flu is a runny nose, which can occur a few days to weeks after starting the diet and usually lasts for a couple of weeks. While not a direct cause-and-effect relationship, the keto diet's restriction of carbohydrates can trigger this symptom in some people.

Keto flu symptoms

The keto diet is a low-carb, high-fat (and sometimes high-protein) diet that is known to cause "keto flu" symptoms in some people. This is due to the body's withdrawal from carbohydrates, as it transitions from burning carbohydrates to burning fat for energy.

Symptoms ofsection keto flu usually appear within the first few days of starting the diet and can last from a few days to several weeks. While these symptoms are usually mild, they can range from moderate to severe in some cases.

• Fatigue and weakness
• Headaches
• Nausea
• Dizziness or lightheadedness
• Brain fog or difficulty concentrating
• Stomach aches or pains
• Sugar cravings
• Muscle soreness, cramps, or stiffness
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration

It's important to note that not everyone will experience all of these symptoms, and some people may not experiencesection keto flu at all. Additionally, the duration of these symptoms can vary depending on the individual.

If you're considering starting the keto diet, it's recommended to consult with a healthcare professional first and gradually transition to the diet to help reduce the intensity of keto flu symptoms. Staying hydrated and ensuring adequate electrolyte intake can also help alleviate some of these symptoms.

Keto flu remedies

A runny nose is an unfortunate side effect some people experience when starting a ketogenic diet. This is due to the body adjusting to burning fat instead of carbohydrates for fuel. This transition can also cause other symptoms, such as fatigue, headaches, nausea, and muscle cramps. This collection of symptoms is known as the "keto flu".

• Stay hydrated: Drink plenty of water to prevent dehydration, which can occur when the body dumps water stored with glycogen during ketosis.
• Increase electrolyte intake: Consume electrolytes like sodium, potassium, and magnesium, as these may be lost when the body releases water. This can help reduce symptoms such as fatigue, muscle cramps, and body weakness. Try drinking a cup of full-salt broth or sports drinks that are high in electrolytes.
• Gradually reduce carb intake: Instead of immediately and severely limiting carbohydrates, try reducing your carb intake gradually over a few days or weeks. This can help your body adjust to the new diet naturally and avoid the negative symptoms of keto flu.
• Get enough rest: Avoid heavy exercise during the first week of keto flu. Instead, focus on getting enough sleep and light exercise, such as yoga or stretching.
• Eat more fat: Include healthy fats in your diet, such as avocado, to help curb cravings and encourage ketosis.
• Foundation vegetables: Include keto-friendly vegetables like beets, cauliflower, broccoli, and leafy greens, which are full of fiber and valuable minerals. These can help with issues like constipation or cramping.
• Adjust your sleep schedule: If you're having trouble sleeping, make extra room in your schedule for naps or go to bed earlier.

The science behind keto flu

The keto flu is a collection of symptoms experienced by some people when they start 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.

Ketosis and Ketones

When you decrease your carbohydrate intake, your body has to start burning ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. This switch to burning fat for energy is called ketosis.

Carb Withdrawal

The drastic reduction in carbohydrates can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

Insulin and Electrolytes

When insulin levels decrease, the kidneys release excess sodium from the body. The keto diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. This can lead to an electrolyte imbalance, which is another cause of keto flu symptoms.

Dehydration

A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet, and water is excreted from the body.

Keto flu vs. coronavirus

Starting a ketogenic diet can be challenging, and not just because you're giving up carbs. Many people experience temporary flu-like symptoms, known as the "keto flu," during the first few weeks of eating low-carb. But how do you know if it's the keto flu or something more serious, like the coronavirus (COVID-19)?

Keto Flu Symptoms:

The keto flu occurs because your body is adjusting to burning fat for fuel instead of carbohydrates. Common symptoms include:

• Fatigue and weakness
• Dizziness or lightheadedness
• Brain fog or difficulty concentrating
• Headaches
• Muscle soreness, cramps, or stiffness
• Nausea
• Gastrointestinal discomfort and/or diarrhea
• Rapid weight loss (usually water weight)

These symptoms typically peak within the first week of starting the keto diet and usually go away within a couple of weeks.

Coronavirus Symptoms:

COVID-19 is a highly contagious flu virus that can cause a range of symptoms, including:

• Fever
• Cough (usually dry with little to no mucus production)
• Shortness of breath
• Difficulty breathing
• Gastrointestinal discomfort and/or diarrhea
• Pain or tightness in the chest
• Confusion or inability to get up

Coronavirus symptoms typically appear 2-14 days after exposure and can be mild or severe.

How to Tell the Difference:

While there are some overlapping symptoms between the keto flu and coronavirus, they also present some key differences. If you have a fever, cough, or shortness of breath, it's more likely that you have the coronavirus or another flu virus, as these are not typical symptoms of the keto flu. On the other hand, if you're experiencing strong carb cravings, dehydration, or rapid weight loss, it's more likely that you have the keto flu.

If you have a runny nose and are coughing up mucus, it's probably just the common cold. However, if you have shared symptoms between the keto flu and coronavirus, such as gastrointestinal discomfort and diarrhea, it may be challenging to distinguish between the two. In this case, it's best to consult your doctor or get tested for coronavirus.

Treating Keto Flu:

If you're experiencing the keto flu, there's no need to worry. It's a normal part of the transition to a keto diet, and it will usually go away on its own within a few days. To help alleviate the symptoms, stay hydrated, increase your intake of salt and electrolytes, and eat plenty of fat. Getting enough rest and gradually reducing your carb intake can also help.

Preventing Coronavirus:

Whether you're experiencing the keto flu or not, it's essential to follow basic preventive measures to protect yourself and others from coronavirus. Wash your hands regularly, practice social distancing, and stay at home as much as possible. These simple actions can help curb the spread of the virus and bring us closer to the end of the pandemic.

Other keto side effects

The keto diet is a low-carb, high-fat, and moderate-protein diet that can lead to weight loss and improved health. While it is considered safe for most people, some individuals may experience some unpleasant and uncomfortable side effects, collectively referred to as the "keto flu." This is caused by the body's transition from burning carbohydrates to burning fat for energy.

• Fatigue and Weakness: Many people experience fatigue and a lack of energy during the initial stages of the keto diet. This is due to the body adjusting to using fat instead of carbohydrates as its primary fuel source.
• Dizziness and Lightheadedness: The reduction in carbohydrate intake can lead to feelings of dizziness or lightheadedness, especially when standing up or changing positions quickly. This is often related to dehydration and electrolyte imbalances.
• Brain Fog and Difficulty Concentrating: Some individuals may experience brain fog or find it challenging to focus and concentrate. This is sometimes referred to as "keto fog" and can be a result of the body adapting to the new diet.
• Headaches: Headaches are a common side effect of the keto diet and can range from mild to severe. They are often associated with the body's withdrawal from carbohydrates and the subsequent reduction in insulin levels.
• Nausea and Vomiting: Nausea is a common symptom of the keto flu, and in some cases, it may lead to vomiting. It is important to stay hydrated and consult a doctor if vomiting occurs.
• Stomach Pain and Intestinal Discomfort: Some people experience stomach pain, abdominal cramps, or gastrointestinal discomfort. This is usually temporary and resolves as the body adjusts to the new diet.
• Muscle Soreness and Cramps: Muscle soreness and cramps are frequent side effects of the keto diet. Ensuring adequate hydration and electrolyte intake can help alleviate these symptoms.
• Cravings: Strong cravings for carbohydrates and sugar are common during the initial stages of the keto diet. This is due to the body's adaptation to reduced carbohydrate intake.
• Sleep Issues: Some individuals may experience sleep disturbances, such as difficulty falling asleep or staying asleep. This can be related to changes in energy levels, caffeine intake, or stress hormones.
• Dehydration and Electrolyte Imbalance: The keto diet can lead to rapid water loss, increasing the risk of dehydration. Additionally, the reduction in insulin levels can cause the kidneys to release excess sodium, leading to electrolyte imbalances. Staying hydrated and replacing electrolytes are crucial to counteract these effects.

Frequently asked questions