Keto Flu And Allergies: What's The Difference?

The keto flu is a collection of symptoms that some people experience when starting 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. Symptoms can include fatigue, nausea, headaches, and sugar cravings, and they can last from a few days to several weeks. While the keto flu can be unpleasant, there are ways to reduce its symptoms, such as staying hydrated, getting plenty of rest, and consuming more electrolytes.

Keto flu symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The symptoms of keto flu are caused by the body adapting to a new diet consisting of very few carbohydrates.

Symptoms of keto flu can include:

• Headaches
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation or diarrhea
• Muscle soreness
• Sugar cravings
• Poor focus and concentration
• Stomach aches or pains
• Dizziness
• Cramping

These symptoms can range from mild to severe and usually last a few days to several weeks, but in some cases, they may last up to a month.

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

• Drink plenty of water to stay hydrated
• Take an electrolyte supplement to replace lost minerals
• Eat more healthy fats
• Get plenty of rest
• Try light exercise
• Transition gradually to the keto diet by first reducing carb intake and increasing fat and protein

What causes 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 the flu and are caused by the body adapting to a new diet that includes very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. This drastic reduction in carbohydrates can shock the body, leading to withdrawal-like symptoms. The keto flu is a term used to describe these flu-like symptoms associated with the beginning of a very low-carb ketogenic diet.

The symptoms of keto flu are caused by the body entering a state of ketosis, where it burns fat for energy instead of carbohydrates. This metabolic process of ketosis is a result of the body breaking down fatty acids to produce ketone bodies, which are then used as fuel by body tissues. The symptoms arise due to temporary imbalances in energy sources, insulin, and minerals in the body.

Some of the most common symptoms of keto flu 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
• Brain fog
• Headaches
• Fatigue

The symptoms of keto flu usually begin within the first few days of starting the ketogenic diet and can last from a few days to several weeks, and in some cases, even up to a month.

While the keto flu can be unpleasant, there are ways to manage and reduce the symptoms. It is recommended to ease into the diet gradually, staying hydrated, consuming electrolytes, getting plenty of rest, and avoiding strenuous activities.

How to manage keto flu symptoms

The keto flu is a collection of symptoms that some people experience when starting 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.

• Gradual transition: If you plan to start a keto diet, slowly cut back on carbs while increasing the amount of fat and protein. This can help you ease into the diet and make the transition smoother. Eating more fat can also help reduce cravings for high-carb foods.
• Stay hydrated: Drinking enough water is key for good health and can also help reduce keto flu symptoms. The keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. Staying hydrated helps replace lost fluids and minimizes symptoms like fatigue.
• Replace electrolytes: When following a ketogenic diet, insulin levels decrease, causing the kidneys to release excess sodium from the body. Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet. Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are excellent ways to ensure you are maintaining a healthy balance of electrolytes.
• Get plenty of rest: Fatigue and irritability are common complaints of people who are adapting to a ketogenic diet. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood and make keto-flu symptoms worse. If you are having a hard time falling or staying asleep, try taking an Epsom salt bath, as it will help soothe and relax your muscles as well as improve electrolyte absorption.
• Adjust your workout routine: While exercise is important for staying healthy and keeping body weight in check, strenuous exercise should be avoided when experiencing keto-flu symptoms. Activities like intense biking, running, weight lifting, and strenuous workouts may have to be put on hold while your system adapts to new fuel sources. Light activities like walking, yoga, or leisurely biking may improve symptoms.
• Moderate caffeine intake: Caffeine is a stimulant that may negatively impact sleep. If you drink caffeinated beverages, only do so in the morning so your sleep is not affected.

How is keto flu different from allergies

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

On the other hand, allergies are an immune system response to substances that are generally not harmful to your body. These substances are known as allergens, and they can include things like pollen, pet dander, or certain foods. When you're allergic to something, your immune system identifies it as a threat and mounts a response, which can include symptoms such as sneezing, itching, rashes, nasal congestion, and in more severe cases, anaphylaxis.

Here's how the keto flu is different from allergies:

• Cause: Keto flu is caused by a drastic reduction in carbohydrate intake, which forces the body to switch from burning glucose to burning fat for energy. This is a major change for the body, and it can result in withdrawal-like symptoms. Allergies, on the other hand, are triggered by specific substances that the body's immune system identifies as harmful, even if they are generally not harmful to most people.
• Symptoms: While there may be some overlap, the symptoms of keto flu and allergies are distinct. Keto flu symptoms include stomach pain, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, trouble sleeping, poor focus, and headaches. Allergy symptoms, on the other hand, often include sneezing, itching, rashes, nasal congestion, and in more severe cases, anaphylaxis, which can be life-threatening.
• Timing: Keto flu symptoms typically appear within the first few days of starting a ketogenic diet and can last for a few days to several weeks. Allergy symptoms, on the other hand, can occur immediately after exposure to an allergen or can develop over time with repeated exposure. Allergy symptoms may also vary depending on the type of allergen and the individual's sensitivity.
• Treatment: The treatment for keto flu focuses on easing the transition to a ketogenic diet. This includes staying hydrated, replacing electrolytes, getting enough rest, avoiding strenuous activities, and gradually reducing carbohydrate intake. Allergy treatment, on the other hand, typically involves avoiding allergens and may include the use of medications such as antihistamines to reduce the immune system response.
• Underlying mechanism: Keto flu is related to the body's energy metabolism and the shift from glucose to fat burning. Allergies, on the other hand, are an immune system response, where the body identifies a usually harmless substance as dangerous and mounts an immune reaction to it.

How long does keto flu last

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. It is important to note that the keto flu is not an actual flu, and you will not develop a fever. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

The keto flu can last from a few days to several weeks, and in extreme cases, the symptoms can last up to a month. The duration of the keto flu depends on individual factors, such as genetics, with some people being naturally "metabolically flexible" and able to shift metabolic states easily without experiencing health symptoms.

The symptoms of the keto flu generally begin within the first day or two of removing carbohydrates from your diet. The most frequent symptoms include stomach aches, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, trouble sleeping, poor focus and concentration, and brain fog.

To manage the keto flu, it is recommended to ease into the ketogenic diet gradually, starting with a typical low-carb diet and giving your body time to adjust. Staying hydrated by drinking plenty of water is crucial, as the keto diet can cause dehydration. Additionally, taking an electrolyte supplement can help with cramps and nausea, as the keto diet restricts foods that are high in electrolytes. Getting enough rest and light exercise can also help relieve muscle pain and tension.

Frequently asked questions