Keto Flu: Is It Really That Bad?

The keto flu is a group 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 keto flu is not an actual flu, but the symptoms are similar: headache, fatigue, body aches, dizziness, and nausea. The keto flu can make people feel absolutely horrible, but it is not life-threatening or dangerous. The symptoms can last from a few days to several weeks, and they are caused by the body adapting to a new diet consisting of very few carbohydrates.

Keto Flu Symptoms

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 symptoms can range from mild to severe and vary from person to person.

Common Symptoms

• Headaches and migraines
• Fatigue and exhaustion
• Body aches and muscle soreness
• Nausea
• Constipation
• Brain fog and difficulty concentrating
• Mood swings and irritability
• Dizziness
• Cravings for carbs and sugar
• Indigestion and heartburn
• Low motivation to exercise
• Sleep issues

Less Common Symptoms

• Vomiting
• High cholesterol
• Kidney stones
• Growth slowing
• Severe gastrointestinal upset

How to Ease the Symptoms

• Drink plenty of water to prevent dehydration, a common issue when starting a keto diet.
• Get enough electrolytes, as these are often flushed out by the body when reducing carb intake.
• Eat enough fat, the primary fuel source on the ketogenic diet.
• Get plenty of rest and avoid strenuous exercise during the initial transition period.
• Gradually reduce your carb intake over a few days or weeks, rather than all at once.
• Eat more vegetables to ensure you are getting enough fibre.
• Eat foods high in B vitamins, such as organ meats, grass-fed meat, salmon, pastured eggs, and poultry.

Causes of Keto Flu

The exact cause of the keto flu is unknown, but it is believed to be the result of a combination of factors, including:

Carb Withdrawal

The keto flu is often associated with carb withdrawal, as the body adjusts to a new fuel source. Normally, the body's main source of energy comes from carbohydrates, which are broken down into glucose. When carb intake is reduced, the body switches to burning fat for fuel, resulting in increased ketone levels. This can be a confusing and challenging transition for the body, leading to flu-like symptoms.

Sodium Deficiency

Low-carb diets can lead to sodium deficiency, as insulin levels decrease and the body excretes more sodium through urine. This can cause symptoms such as headaches, weakness, low energy, fatigue, muscle cramps, brain fog, insomnia, salt cravings, and irritability.

Dehydration

The keto diet can lead to dehydration as the body dumps water stored with glycogen. This can be exacerbated by the diuretic effect of ketones, leading to increased urination. Dehydration may cause symptoms such as headaches, weakness, low energy, fatigue, muscle cramps, and dry skin.

Changes to the Gut Microbiome

The keto flu may also be related to changes in the gut microbiome. The transition to a high-fat, low-carb diet can disrupt the balance of microorganisms in the gut, leading to digestive issues and other flu-like symptoms.

Genetics

Genetics is believed to play a role in the onset of keto flu symptoms. Some people may be more susceptible to experiencing these symptoms due to their genetic makeup.

Other Factors

Other factors that may contribute to keto flu include dehydration, substantially changing the quality of one's diet in a short period, and electrolyte imbalances.

How to Treat Keto Flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms can include nausea, dizziness, sugar cravings, muscle soreness, irritability, fatigue, and constipation, and can last from a few days to several weeks. Here are some ways to treat and reduce the effects of keto flu:

• Gradual transition: Rather than immediately cutting out carbohydrates, try reducing your carb intake gradually over a few days or weeks. This gives your body time to adjust to the new diet and can help reduce the severity of keto flu symptoms.
• Stay hydrated: Drink plenty of water to prevent dehydration, which is a common side effect of the keto diet as the reduction in carbs can quickly deplete your water stores. Aim for a minimum of two litres of water per day.
• Increase electrolyte intake: 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 an electrolyte supplement.
• Get enough rest: Allow your body to rest and adjust to the new diet by avoiding heavy exercise during the first week. Instead, opt for lighter forms of exercise such as yoga or walking.
• Consume enough fat: Ensure you are consuming enough healthy fats and calories. This can help reduce nausea and increase your energy levels.
• Reduce caffeine intake: Caffeine can negatively impact sleep, so cutting back can help if you are experiencing insomnia or fatigue.

How to Prevent Keto Flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is not an actual flu, but it can include symptoms such as fatigue, muscle soreness, and headaches. The good news is that it is temporary and preventable. Here are some tips to prevent keto flu:

Drink Plenty of Water

The keto diet causes a lot of water loss in the beginning, which can lead to dehydration. Aim for around 16 cups of water per day, but listen to your body and adjust as needed. It is also important to replenish electrolytes, as they are flushed out with water.

Ease into Keto Gradually

You don't have to start keto all at once. Cut out refined sugar first, then starches, then progress to low carb, and finally ketogenic. This gives your body time to adjust and may help prevent keto flu.

Eat Nutrient-Dense Foods

The keto diet is not just about limiting carbs. It is important to eat a variety of whole foods to get a range of micronutrients. In particular, getting enough low-carb veggies is crucial.

Eat More Fat and Calories

Ensure you are eating enough fat, as it is the primary fuel source on keto. Resisting the urge to make your diet low-fat and low-carb will prevent your body from going into starvation mode.

Exercise Gently

You may experience a decrease in exercise performance when starting keto, but this is temporary. Light activities like yoga or walking can help improve your body's ability to switch between fuel sources and prevent keto flu.

Get Enough Sleep

Lack of sleep can increase cortisol levels, which can make keto flu symptoms worse. Aim for 7-9 hours of sleep per night, and if you are tired during the day, take a short nap or meditate.

Take Electrolyte Supplements

Electrolyte depletion can be a cause of keto flu symptoms. You can increase your sodium intake with salt, get potassium from non-starchy vegetables, and increase magnesium intake from nuts and seeds. You can also use supplements to ensure you are getting enough.

Add Some Carbs Back In

If the above tips don't help, you may need to adjust your carb intake. Instead of cutting carbs all at once, try a more gradual approach. Start with a moderate reduction in carbs and increase fat and protein, then adjust every few weeks as your body adapts.

Remember, keto flu is temporary and preventable. By following these tips, you can make the transition to keto smoother and more comfortable.

How Long Does Keto Flu Last?

The keto flu is a collection of flu-like symptoms that some people experience when starting a ketogenic diet. This happens as the body adapts to a new diet consisting of very few carbohydrates. Symptoms can include headache, fatigue, body aches, dizziness, nausea, brain fog, constipation, and more.

The keto flu can start within the first few days of starting the diet and usually lasts for a few days to several weeks. However, some people may experience symptoms for up to a month. In most cases, symptoms get better within 10 days. If symptoms persist or become debilitating, it is recommended to consult a doctor.

To reduce the severity and duration of the keto flu, it is suggested to decrease carb intake slowly, stay hydrated, consume plenty of vegetables, and supplement with electrolytes.

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