Milly Gaines
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet that has gained popularity for weight loss and health improvement. While it is considered safe for most people, some experience a range of side effects, including fatigue, irritability, and flu-like symptoms known as the keto flu. One notable side effect is feeling cold, which may be due to a combination of factors such as the body adapting to a new fuel source, calorie deficit, thyroid hormone disruption, or low blood volume. These sensations of cold can be addressed by gradually reducing carbohydrates, ensuring adequate calorie intake, and consulting a healthcare professional for guidance.
| Characteristics | Values |
|---|---|
| Feeling Cold | Keto diet may cause people to feel cold all over or in their extremities (hands and feet). |
| Keto Flu | Transitioning to a ketogenic diet may cause symptoms similar to the flu, including fatigue and irritability. |
| Calorie Deficit | A calorie deficit may cause a person's metabolism to slow down, which could lead to feeling cold. |
| Adaptation Period | The body may need time to adapt to a ketogenic diet, and some people may experience more adverse effects than others. |
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What You'll Learn
Keto flu
The keto flu is a set of symptoms some people may experience when starting a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Symptoms of keto flu can begin within the first few days of cutting back on carbs, and typically last a week or less, but in extreme cases can last up to a month.
Symptoms of keto flu include:
- Fatigue
- Muscle cramps
- Stomach aches or pains
- Nausea
- Diarrhea
- Dizziness
- Sugar cravings
- Cramping
- Muscle soreness
- Irritability
- Trouble falling asleep or staying asleep
- Poor focus and concentration
- Brain fog
To help alleviate the symptoms of keto flu, it is recommended to:
- Drink plenty of water, as a keto diet can cause a rapid loss of water stores, increasing the risk of dehydration
- Eat more frequently, and ensure you are consuming plenty of colourful vegetables
- Avoid strenuous exercise, as this can make symptoms worse
- Take an Epsom salt bath to soothe and relax muscles, and improve electrolyte absorption
- Cut out caffeine, which may negatively impact sleep
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Fasting
A ketogenic diet and fasting can make you feel cold due to several reasons. Firstly, it could be related to the keto flu, which is a condition that can occur when starting a ketogenic diet or during a fast, leading to symptoms similar to the influenza virus. Additionally, entering a deep state of ketosis during fasting or intermittent fasting can also contribute to feeling cold.
It is important to note that feeling cold after eating could also indicate certain underlying health conditions. For example, hypothyroidism, a condition characterized by insufficient thyroid hormone production, can lead to decreased metabolic rate and digestive function. As a result, individuals with hypothyroidism often experience increased sensitivity to cold temperatures. Anemia, a condition caused by a lack of healthy red blood cells, can also contribute to feeling cold, as red blood cells are responsible for carrying oxygen throughout the body.
Additionally, unmanaged diabetes can lead to circulation problems and nerve damage, known as diabetic neuropathy, which can result in a persistent feeling of coldness, especially in the lower legs and feet. Idiopathic postprandial syndrome (IPS) is another condition that may cause body shakes and chills after eating, along with other symptoms such as clamminess, dizziness, and weakness.
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Intermittent fasting
During intermittent fasting, your body initiates fat burning, which can lead to reduced fat mass. This natural transition into a metabolic state, known as ketosis, can cause a decrease in body temperature, resulting in feelings of coldness. This is because, during ketosis, blood flow is redirected to the body's fat reserves, temporarily affecting heat regulation. Additionally, as food digestion produces heat, the absence of food during fasting periods can further contribute to a feeling of coldness.
It is important to note that feeling cold during intermittent fasting is a common and temporary effect, typically related to your body adjusting to burning fat for fuel instead of relying on blood sugar as an energy source. As your body adapts to ketosis, this feeling of coldness will eventually subside.
To mitigate the sensation of cold during intermittent fasting, ensure you are consuming adequate calories and healthy fats during your eating windows. Nutrient-dense options such as avocados, pasture-raised eggs, organic cheese, grass-fed beef, nuts, and fatty fish provide sustained energy and support heat generation. Additionally, staying active, dressing in insulating layers, and consuming warm drinks like herbal teas can help you stay warm during fasting periods.
While it is not a direct indicator of ketosis, feeling cold can coincide with entering a deep state of ketosis during intermittent fasting. To accurately determine whether you are in ketosis, it is recommended to use a urine test strip or a blood ketone meter, the gold standard for detection.
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Transitioning to a high-fat, low-carb diet
Transitioning to a high-fat, low-carbohydrate diet can be a big change for your body, and it is important to be aware of the potential challenges and benefits. A low-carb, high-fat (LCHF) diet typically involves reducing carbohydrate intake to a minimum and replacing those calories with healthy fats and proteins. The aim is to reach a metabolic state called ketosis, where the body burns fat for energy instead of glucose from carbohydrates.
Planning and Preparation
Planning meals is essential when starting an LCHF diet. It is important to be mindful of portion sizes to avoid overeating, as it is easy to consume too many calories on an LCHF diet. The most obvious foods to avoid are those with high carbohydrate content and little nutritional value, such as refined and overly processed foods, including cakes, cookies, and sugary drinks. Starchy vegetables, such as potatoes, beans, and whole grains, may also be limited or replaced with non-starchy alternatives.
Potential Benefits
An LCHF diet may have several health benefits. It can be an effective way to lose weight, as the body begins to break down fat stores for energy. It may also help manage type 2 diabetes and certain cancers. Additionally, eating a diet high in protein and fat tends to make people feel fuller faster, reducing overall calorie intake.
Potential Challenges
There can be some challenges when transitioning to an LCHF diet. One of the most common side effects is fatigue, which may occur as the body adjusts to lower carbohydrate intake. This is sometimes referred to as the "keto flu." It is important to note that LCHF diets may not be suitable for everyone, and there is ongoing scientific debate about their safety. Some studies suggest that LCHF diets can be dangerous, while others highlight potential health benefits. More research is needed to fully understand the long-term effects of these diets.
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Thyroid hormone conversion
I could not find sufficient information to write 4–6 paragraphs about thyroid hormone conversion in the context of the ketogenic diet. However, I can provide a summary of what I found.
The thyroid hormones play a significant role in glucose metabolism. The liver converts the inactive thyroid hormone thyroxine (T4) to the active form triiodothyronine (T3). When there is too little insulin, this conversion process can be impaired.
The ketogenic diet is a low-carb, moderate protein, and high-fat diet designed to help burn fat. It has been shown to result in body mass loss in both sick and healthy individuals. However, the effect of the ketogenic diet on thyroid function and metabolism is not yet fully understood.
Some studies indicate that the ketogenic diet may induce a shift in thyroid function. One study found that the ketogenic diet had a significant effect on absolute T3 and T4 concentrations. The dietary intervention period was prolonged until a consecutive 3-week sustained ketogenic state was achieved. Before and after each intervention, anthropometric measurements and venous blood samples were taken to assess thyroid function, including TSH, T3, and T4 levels.
Additionally, the ketogenic diet is sometimes used as a supplement to antiseizure medication (ASM) in refractory epilepsy, which has increased in recent decades. This dietary treatment may bring about a modest fall in thyroid hormone levels, which could be clinically important for patients with low thyroid hormones or those treated with ASMs that also lower thyroid hormone levels.
It is important to note that there is no "one-size-fits-all" approach to dieting, and individual sensitivities should be considered. Intermittent fasting on a ketogenic diet may offer health benefits and metabolic improvements, but it is essential to consult with a doctor and nutritionist to determine the best options for your health.
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Frequently asked questions
There are several reasons why you might feel cold while on a ketogenic diet. One reason could be that the diet is low in carbohydrates, which can cause a reduction in body temperature. Additionally, the diet may lead to a calorie deficit, which can slow down metabolism and contribute to feeling cold.
The keto flu is a collection of symptoms, similar to the flu, that some people experience when they first start a ketogenic diet. These symptoms can include fatigue, irritability, and lack of sleep, and they can range from mild to severe. The keto flu is caused by the body adapting to a new diet with very few carbohydrates, and it can last from a few days to several weeks.
To reduce the symptoms of the keto flu, it is recommended to gradually reduce carbohydrates while increasing the consumption of fats and proteins. Additionally, addressing caffeine intake, light exposure, and sleep habits can help improve sleep quality and reduce symptoms. Eating more calories in the form of fat and adding salt to meals may also help alleviate symptoms.
