Keto Flu: Runny Nose And Other Symptoms Explained

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This happens because the body is adapting to a new diet consisting of very few carbohydrates. The symptoms of keto flu include fatigue, nausea, dizziness, decreased energy, feeling faint, and heartbeat alterations. A runny nose is also a frequent symptom of keto flu, usually lasting a couple of weeks.

Keto flu: Causes and symptoms

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

Causes

The keto flu is caused by the body's transition to burning fat for energy instead of carbohydrates. This switch is called ketosis and occurs when the body doesn't have enough glucose from carbs to burn for energy.

Symptoms

The symptoms of keto flu can range from mild to severe and vary from person to person. Some common symptoms include:

• Fatigue
• Nausea
• Dizziness
• Decreased energy
• Feeling faint
• Headaches
• Difficulty concentrating
• Gastrointestinal discomfort
• Diarrhea
• Muscle soreness
• Sugar cravings
• Insomnia

Duration

The symptoms of keto flu typically appear within the first few days of starting a ketogenic diet and usually last for a couple of days to a few weeks. In some cases, the keto flu can last up to a month.

It's important to note that keto flu is not contagious and is different from the influenza virus. If you experience severe symptoms or prolonged diarrhea, vomiting, or fever, it's best to consult a doctor to rule out other causes.

How to treat keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This occurs as the body adapts to a new diet consisting of very few carbohydrates. The symptoms of keto flu can include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Headaches
• Fatigue
• Low motivation to exercise
• Heartburn
• Gradually transition to the keto diet: Rather than immediately and severely limiting your carbohydrate intake, try reducing your carb intake over a few days or weeks. This will help your body adjust to the new diet naturally and avoid the negative symptoms of carb flu.
• Drink lots of water: The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Drinking plenty of water will help prevent this and reduce symptoms such as fatigue.
• Get enough electrolytes: When your body dumps water, it also loses electrolytes, which can cause symptoms such as fatigue, muscle cramps, and body weakness. Add more salt to your food, drink sports drinks high in electrolytes, or take electrolyte supplements.
• Eat enough calories and healthy fats: The keto diet can reduce appetite, making it difficult to consume enough calories. Ensure you're getting enough healthy fats in your diet, such as avocado, bacon, and egg yolks. This may increase your energy levels and reduce nausea.
• Rest and adjust your workout routine: Avoid heavy exercise during the first week of the keto diet. Instead, focus on rest and lighter forms of exercise such as yoga or stretching.
• Take a warm bath: If you're having trouble sleeping, try taking a warm bath with Epsom salt or lavender essential oil. This can help soothe and relax your muscles and improve sleep.
• Eat plenty of vegetables: Include a variety of non-starchy vegetables in your diet, such as spinach, leafy greens, broccoli, and cauliflower. These foods are rich in essential electrolytes and can help minimize digestive issues associated with the keto flu.
• Moderate caffeine intake: Caffeine can negatively impact sleep, so cut back on caffeine if you're experiencing trouble sleeping.

Keto flu vs. coronavirus

Starting a ketogenic diet can lead to a set of flu-like symptoms known as the keto flu. This is caused by your body adapting to a new diet consisting of very few carbohydrates. The keto flu is harmless and usually goes away once your body enters ketosis. However, the symptoms of the keto flu can be similar to those of the coronavirus (COVID-19). So, how do you tell the difference between the two?

The keto flu and coronavirus share some symptoms, but they also present unique characteristics. Here's how to differentiate them:

• Fever, Cough, or Shortness of Breath: These symptoms are indicative of coronavirus or another flu virus. Keto flu does not include any of these symptoms.
• Strong Carb Cravings, Dehydration, or Rapid Weight Loss: These are more likely to be signs of keto flu.
• Runny Nose and Coughing up Mucus: If you have these symptoms, you are more likely to be suffering from the common cold.

Overlapping Symptoms:

There are a few symptoms that overlap between keto flu and coronavirus, including gastrointestinal discomfort and/or diarrhea. If you are experiencing these shared symptoms, it is recommended to consult your doctor or get tested for coronavirus at a hospital or medical facility.

Managing Keto Flu and Coronavirus:

Whether you are experiencing keto flu or coronavirus, there are some general guidelines to follow:

• Keto Flu: Drink plenty of water, increase your salt and electrolyte intake, and eat more fat. Get plenty of rest, and try light exercises like yoga to relieve muscle pain.
• Coronavirus: Self-isolation is essential to prevent the spread of the virus. Practice social distancing, stay at home, and maintain a distance of at least six feet from others when outside. Wash your hands regularly and eat a healthy diet to support your immune system.

Keto flu supplements

The keto diet is a popular, high-fat, low-carbohydrate weight-loss plan. While transitioning to this diet, people often experience a range of side effects, known as the "keto flu". These symptoms include problems with concentration, stomach cramps, aches, headaches, nausea, and constipation, likely due to the sudden change in diet.

To combat these side effects, there are several supplements available that can help ease the transition into ketosis.

Electrolytes

The keto diet can lead to a loss of vital electrolytes, including magnesium, potassium, chloride, phosphorus, and sodium. Taking an electrolyte supplement can help rebalance these mineral levels and reduce symptoms such as fatigue, muscle cramps, and body weakness.

Magnesium

Magnesium is a mineral and electrolyte that is essential for many bodily processes, including food metabolism, nerve signal transmission, fluid balance, and bone and muscle health. The keto diet is low in magnesium-rich foods, such as whole grains, fruits, beans, and dairy products. Taking a magnesium supplement can help reduce muscle cramps, sleep difficulties, and irritability, which are commonly experienced during the transition to a ketogenic diet.

Medium-Chain Triglycerides (MCTs)

MCTs are a type of fatty acid found in coconut oil. They are metabolized by the liver and used as a fuel source. MCTs can help increase ketone levels and promote weight loss. MCT oil supplements provide a concentrated dose of MCTs and can be easily added to shakes, smoothies, or taken by the spoonful.

Omega-3 Fatty Acids

Omega-3 fatty acid supplements, such as fish or krill oil, are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have been found to reduce inflammation, lower the risk of heart disease, and prevent mental decline. Omega-3 supplements can help maintain a healthy balance of omega-3 and omega-6 fatty acids, which is important for those on a high-fat ketogenic diet.

Digestive Enzymes

The keto diet's high-fat content can be tough on the digestive system, leading to symptoms like nausea, diarrhea, and bloating. Digestive enzyme supplements, particularly those containing lipase (an enzyme that breaks down fat) and proteases (enzymes that break down protein), can help optimize digestion and reduce these unpleasant side effects.

Exogenous Ketones

Exogenous ketone supplements are used to increase blood ketone levels and are commonly taken by those on a ketogenic diet. They have been linked to benefits such as boosting athletic performance, speeding up muscle recovery, and decreasing appetite. However, more research is needed to establish their effectiveness and potential risks.

Greens Powders

The keto diet can make it challenging to consume enough plant foods, which are important sources of vitamins, minerals, and plant compounds. Greens powders, which contain powdered forms of healthy plants like spinach, spirulina, and kale, can be easily added to drinks, shakes, and smoothies. They provide a convenient way to increase your intake of nutrients while on a ketogenic diet.

It is important to consult with a healthcare provider before starting any new supplement, especially when following a restrictive diet like keto, to ensure you are meeting your individual nutritional needs.

How to prevent keto flu

The keto flu is a collection of symptoms some people may experience when starting a ketogenic diet. It is caused by the body adjusting to burning fat instead of carbohydrates for fuel. Symptoms include fatigue, headaches, nausea, dizziness, muscle cramps, and a runny nose.

Stay hydrated

Drinking enough water is crucial for optimal health and can also help reduce keto flu symptoms. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping.

Replace electrolytes

When following a ketogenic diet, insulin levels decrease, causing the kidneys to release excess sodium from the body. The keto diet also restricts foods high in potassium, such as fruits, beans, and starchy vegetables. Consuming adequate amounts of these nutrients can help power through the diet's adaptation period. Salting food and including potassium-rich, keto-friendly foods like leafy greens and avocados are excellent ways to maintain a healthy balance of electrolytes.

Get enough sleep

Fatigue and irritability are common complaints when adapting to a ketogenic diet. Lack of sleep can cause levels of the stress hormone cortisol to rise, negatively impacting mood and making keto flu symptoms worse. To improve sleep, reduce caffeine intake, cut out ambient light, take a relaxing bath, and maintain a consistent wake-up time.

Avoid strenuous exercise

While light activities like walking or yoga may be beneficial, it is best to avoid strenuous exercise during the keto flu. Fatigue, muscle cramps, and stomach discomfort are common in the first week of the diet, so it is crucial to give your body adequate rest.

Gradually reduce carb intake

Transitioning to a very low-carb diet can be a shock to the body, and gradually reducing carb intake can help make the transition smoother and decrease keto flu symptoms.

Frequently asked questions