Keto Flu: The Runs When Restarting A Keto Diet

The keto diet is a low-carbohydrate, high-fat diet that has gained mainstream popularity in recent years. It involves restricting carb intake so that the body switches from burning glucose to burning fat, including stored body fat and dietary fat. This shift in metabolism is called ketosis. While the keto diet may have benefits like improved blood sugar control and weight loss, it also has some drawbacks, including one very common side effect: keto diarrhoea. This condition is characterised by loose, watery stools and can be caused by an increase in fat intake, a decrease in fibre intake, and changes in gut bacteria.

The keto diet is high-fat, low-carb

The keto diet is a low-carbohydrate, high-fat diet. The basic idea behind the keto diet is to restrict carb intake so that the body switches from burning glucose (sugar) for energy to burning fat, including stored body fat and dietary fat. This shift in metabolism is known as ketosis.

The keto diet can be challenging to start and maintain, as it requires a significant reduction in carbohydrate intake, which can lead to some unpleasant side effects. One common side effect is "keto diarrhea," which is caused by the high-fat content of the diet. Fat takes longer to break down in the body than carbohydrates or protein, and when you suddenly start consuming large amounts of fat, your digestive system may struggle to keep up. This can lead to malabsorption, resulting in loose, watery stools or even steatorrhea, a type of diarrhea caused by too much fat in the stool.

Another reason for digestive issues when starting the keto diet is the sudden lack of fiber, as many high-fiber foods, such as fruits, legumes, starchy vegetables, and whole grains, are restricted. Additionally, artificial sweeteners and sugar alcohols found in some keto products can also contribute to diarrhea.

To help alleviate these issues, it is recommended to ease into the keto diet gradually rather than quitting carbs "cold turkey." This can be done by reducing carb intake by 25 grams per day until the desired level is reached. Staying hydrated is also crucial, as dehydration is a common early symptom when starting the keto diet. Drinking plenty of water can also help curb hunger and boost weight loss efforts.

Planning and preparing meals in advance is another key to success on the keto diet. It is important to stock up on keto-friendly foods and create a meal plan with a nice variety of low-carb options that you enjoy. This helps ensure long-term compliance and makes it easier to stick to the diet.

In addition to high-fat foods, consuming adequate fiber is important on the keto diet. A high-fat diet has been associated with decreased food cravings, and fiber can help reduce appetite by slowing down the movement of food through the digestive system. Therefore, including high-fat, fiber-rich foods in your diet can aid in weight loss and help you feel fuller for longer.

It can cause keto diarrhoea

The keto diet is a low-carb, high-fat diet that has become popular in recent years. The basic idea is to restrict carb intake so that the body switches from burning glucose for energy to burning fat, including stored body fat. This shift in metabolism is called ketosis.

One unfortunate side effect of the keto diet is keto diarrhoea. This condition is characterised by loose, watery stools and can be caused by several factors, including an increase in fat intake, a decrease in fibre intake, and changes in gut bacteria.

Causes of keto diarrhoea

High-fat content

The main reason for keto diarrhoea is the incredibly high-fat content of the diet. Fat takes longer to break down in the body than carbs or protein. When you suddenly start eating lots of fat, your digestive system can struggle to keep up. Some of the fat may not be broken down properly and may not be completely absorbed by your body. This is called malabsorption and can lead to steatorrhea, a specific type of diarrhoea caused by too much fat in the stool.

Lack of fibre

The keto diet also typically involves a sudden lack of fibre, as many high-fibre foods like fruits, legumes, starchy foods, and grains are restricted. Fibre is important for bulking up stools and preventing diarrhoea. A decrease in fibre intake can lead to diarrhoea and other gut-related problems, such as changes to the gut microbiome.

Artificial sweeteners

Keto desserts often contain artificial sweeteners like sugar alcohols, which are harder to digest and can cause an upset stomach and diarrhoea when consumed in excess.

Changes to the gut microbiome

The keto diet can also impact the composition of your gut microbiome, which has implications for digestion. Some studies have found that after several weeks or months on the keto diet, the bacteria in the gut change, and this can cause diarrhoea in some people.

How to relieve keto diarrhoea

If you're experiencing keto diarrhoea, there are several things you can try:

• Add more fibre to your diet, such as citrus, berries, avocado, broccoli, and chia seeds.
• Drink more water and electrolytes to stay hydrated and replace lost fluids.
• Eat less dairy, as this is high in fat and can be difficult for some people to digest.
• Ease into the diet slowly, rather than making sudden changes, to give your body more time to adjust.
• Add probiotics and prebiotics to your diet to support gut bacteria.
• Eat fermented foods like sauerkraut and kimchi, which can help improve digestion.
• Cut back on sugar substitutes, as these can contribute to gastrointestinal symptoms.

It can take a week to enter ketosis

It's important to note that the time it takes to enter ketosis varies from person to person. Factors such as physical activity level, age, metabolism, and carb, fat, and protein intake can influence the timing.

For most people, it takes around 2-4 days to enter ketosis if they consume fewer than 50 grams of carbs per day. However, some individuals may find that it takes them a week or even longer to reach this state. This is especially true for those who typically consume a high-carb diet before starting the keto diet. It takes longer for their bodies to deplete their glycogen stores before entering ketosis.

To reach ketosis, the body needs to switch its primary fuel source from glucose to ketones. This is achieved by drastically reducing carb intake, moderating protein consumption, and increasing calories obtained from fat.

During the transition to ketosis, some people may experience symptoms such as headaches, fatigue, nausea, bad breath, and increased thirst, often referred to as the "keto flu."

To determine whether you're in ketosis, you can test your body's ketone levels using urine strips, a ketone breath meter, or a blood ketone meter.

While entering ketosis can take some time, there are strategies to speed up the process, such as increasing physical activity, intermittent fasting, and consuming more healthy fats.

It's important to note that the keto diet has potential health consequences, and it's recommended to consult a doctor or registered dietitian before starting this or any other diet.

Dehydration is a common symptom

Dehydration is the most common symptom of starting the keto diet again. This is because the keto diet has a diuretic effect, which can cause dehydration. Symptoms of dehydration include fatigue, dizziness, a dry mouth, and excessive thirst.

To avoid dehydration, it is recommended that you drink plenty of water and other hydrating beverages. Aim for 2 litres (or about 8 cups) of water per day. You can also try adding flavour enhancements like fresh berries, cucumber, or mint to your water to make it more palatable. If you're looking for an extra dose of electrolytes, opt for Gatorade Zero or Powerade Zero.

In addition to increasing your water intake, it is also important to be mindful of your electrolyte levels when starting the keto diet again. A lack of electrolytes can cause fatigue and irritability, so consider adding a teaspoon of table salt to your meals each day or drinking bone broth, which contains electrolytes such as sodium and potassium.

By staying well-hydrated, you can help support optimal overall health and avoid the uncomfortable symptoms of dehydration.

It can cause keto flu

When you start the keto diet again, you may experience what is known as the "keto flu". This is a collection of symptoms that occur when your body is transitioning from burning glucose to burning fat for energy. The keto flu is characterised by fatigue, headaches, and other flu-like symptoms such as body aches, dizziness, nausea, irritability, constipation, muscle soreness, lack of concentration, sugar cravings, and heart palpitations.

The keto flu usually occurs when you suddenly cut out carbs and your body is deprived of its usual quick energy source. This can lead to a diuretic effect, causing a rapid shift in electrolyte balance and dehydration. To counteract these symptoms, it is recommended to increase your sodium intake and drink plenty of water.

The good news is that the keto flu doesn't last forever. It typically lasts for a few days to a week, and your body will eventually adjust to burning fat for fuel. However, it's important to listen to your body and make sure you're getting enough rest and hydration during this transition period.

If you're experiencing the keto flu, there are a few things you can do to ease the symptoms:

• Increase your sodium intake by adding salt to your meals or drinking bone broth.
• Drink plenty of water to stay hydrated.
• Get enough rest and sleep.
• Take it slow and gradually reduce your carb intake instead of going cold turkey.
• Try to manage your cravings for carbs and sugar.
• Be mindful of your electrolyte levels and supplement if needed.

Remember, the keto flu is a normal part of the transition process when starting the keto diet again. It may be uncomfortable, but it will pass as your body adjusts to ketosis.

Frequently asked questions