Keto Flu: Understanding The Early Transition Symptoms

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The intention is to put the body into a state of ketosis, where it burns stored fat instead of glucose. The keto flu is essentially the body's response to entering ketosis, and symptoms can include headache, brain fog, fatigue, irritability, nausea, and constipation. While the keto flu can be unpleasant, it is usually temporary, and there are steps that can be taken to reduce symptoms, such as staying hydrated, replacing lost electrolytes, and getting enough rest.

Keto flu symptoms

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose.

The keto flu is essentially your body's response to withdrawal from carbs. The symptoms can vary from mild to severe and usually last a few days but can last up to several weeks or even a month in extreme cases.

• Fatigue
• Headache
• Irritability
• Nausea
• Diarrhea or constipation
• Muscle aches and soreness
• Sugar cravings
• Cramping
• Dizziness
• Trouble falling or staying asleep
• Poor focus and concentration
• Brain fog

The keto flu can be managed and reduced by:

• Staying hydrated: Drinking plenty of water can help reduce symptoms such as dizziness and headaches.
• Replenishing electrolytes: Sodium, magnesium, and potassium levels may drop during ketosis, so adding salt to your food or drinking sports drinks can help maintain a healthy fluid balance.
• Getting enough rest: Make sure to get 7-8 hours of sleep per day, even if it means reducing your caffeine intake.
• Taking supplements: Vitamins and minerals like magnesium and potassium can potentially alleviate discomfort.
• Including healthy fats: The keto diet is high in fat, so don't forget to include a variety of healthy fats.
• Eating more fiber: Fiber can help suppress hunger and relieve constipation.
• Avoiding strenuous exercise: Light exercise is recommended during this period to help relieve muscle pain and tension.

Causes of keto flu

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms 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. The diet forces the body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

Carb Withdrawal

The sudden switch from using carbs and glucose as fuel to using fat as fuel can be challenging for the body to adjust to. Normally, the body only enters ketosis (a state where the body burns stored fat instead of glucose) if you're starving or fasting. This drastic reduction in carbohydrates can come as a shock to the body, leading to withdrawal-like symptoms similar to those experienced when weaning off an addictive substance.

Sodium Deficiency

Low-carb diets minimize the hormone insulin, which plays a role in telling the kidneys to retain sodium. With insulin suppressed, the body excretes too much sodium through urine, leading to a sodium deficiency. Sodium is essential for nerve impulses, regulating fluid balance, and influencing hormones. A deficiency can lead to symptoms such as headaches, weakness, low energy, fatigue, and muscle cramps.

Dehydration or Overhydration

When the body enters ketosis, it releases the water that was stored with glycogen (a molecule that stores extra sugar), potentially leading to dehydration. This can be further exacerbated by the diuretic effect of ketones, which can increase urination. However, drinking too much water can also be an issue, as it can dilute blood sodium levels and worsen sodium deficiency symptoms.

Reduced Brain Fuel

When the body reduces its carb intake, it has to use fat and ketones for fuel instead. This includes the brain, which may take some time to adjust to this new fuel source. During the transition, cognition-related keto flu symptoms such as headaches, brain fog, low energy, and fatigue can occur.

While the exact cause of keto flu is unknown, these factors are believed to play a significant role in the onset of symptoms. It's important to note that not everyone will experience keto flu when starting a ketogenic diet, and the severity of symptoms can vary from person to person.

How to manage keto flu

The keto flu is a common response to the body entering ketosis, often mimicking flu-like symptoms. The transition to burning fatty acids for energy instead of carbohydrates can be a shock to the body, leading to symptoms such as stomach aches, nausea, dizziness, sugar cravings, and irritability. While the keto flu can be an uncomfortable experience, there are several strategies to help manage and alleviate these symptoms.

Ease into the Keto Diet Gradually

Rather than abruptly eliminating carbohydrates, a more gradual approach may be beneficial. Start with a typical low-carb diet and allow your body to adjust before fully transitioning into ketosis. This gives your body time to adapt and may reduce the severity of keto flu symptoms.

Stay Hydrated

Drinking plenty of water is crucial when experiencing keto flu. Aim to drink at least the minimum recommended amount of water for your body weight, and increase your intake if you are very active. Staying hydrated can help alleviate headaches, boost energy levels, and improve overall well-being.

Increase Electrolyte Intake

The keto diet often results in the loss of essential electrolytes such as sodium, potassium, and magnesium. This loss of electrolytes can contribute to symptoms like cramps, nausea, and headaches. Include electrolyte-rich foods in your diet, such as leafy greens, avocados, and bone broth. Additionally, consider taking an electrolyte supplement or drinking sports drinks to replenish these vital minerals.

Consume More Healthy Fats

Ensuring adequate intake of healthy fats is essential when following the keto diet. Avoid the temptation to reduce both carbohydrates and fats simultaneously, as this can put your body into starvation mode. Increase your consumption of healthy fats, such as avocado, fatty cuts of meat, and olive oil. This will support your transition into ketosis and help curb cravings and hunger.

Prioritize Rest and Sleep

Getting enough rest is crucial when dealing with keto flu. Aim for 7-9 hours of quality sleep each night, and if possible, take short naps during the day to recharge. If you're struggling with sleep, try an Epsom salt bath or herbal tea with chamomile to relax your body and calm your nervous system.

Engage in Light Exercise

Although you may not feel like exercising when experiencing keto flu, light physical activity can help relieve muscle pain and tension. Try restorative yoga or gentle walking to boost endorphins and improve your mood.

Remember, the keto flu is usually a temporary condition, and by following these strategies, you can help manage and alleviate the symptoms, making the transition to ketosis smoother and more comfortable.

Keto flu remedies

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include fatigue, muscle pain, headaches, nausea, and constipation, and they can last from a few days to several weeks. The good news is that there are several remedies that can help alleviate these symptoms and make the transition to a ketogenic diet smoother.

• Increase your water intake: Drinking plenty of water is crucial for preventing dehydration, which can be a common issue when starting a ketogenic diet. Aim for around 16 cups of water per day, but listen to your body and adjust as needed.
• Replenish electrolytes: Electrolyte imbalances are a primary cause of keto flu. Increase your intake of important electrolytes like sodium, potassium, and magnesium. Bone broth, salted nuts, and avocados are excellent sources of these electrolytes. You can also add a pinch of salt to your meals or try a cup of full-salt broth.
• Eat more healthy fats: Healthy fats like avocado can help curb cravings and promote ketosis. Make sure to include enough healthy fats in your diet, such as olive oil, coconut oil, and grass-fed butter.
• Adjust your exercise routine: While experiencing keto flu, opt for lighter exercises such as walking, yoga, or leisurely biking. Intense workouts can exacerbate symptoms, so listen to your body and adjust your exercise routine accordingly.
• Get adequate sleep: Keto flu may disrupt your sleep patterns. Prioritize getting enough sleep each night, ideally 7-9 hours, to help your body recover and reduce symptoms.
• Ease into the keto diet gradually: Instead of abruptly cutting out carbs, try a gradual approach. Start by cutting out refined sugar, then starches, before progressing to a low-carb diet and eventually a full ketogenic diet. This gives your body more time to adjust and can help reduce the severity of keto flu symptoms.
• Eat nutrient-dense foods: Focus on whole, unprocessed foods that provide a wide range of micronutrients. Include plenty of low-carb vegetables, such as leafy greens, broccoli, and avocados, to ensure you're getting enough vitamins and minerals.

Who should avoid keto diets

The keto diet is not for everyone, and some people should avoid it. The keto diet is a very low-carb, high-fat, moderate-protein diet that can be challenging to follow. It is not recommended for people with certain health conditions or those who are underweight, allergic to specific foods, or need a specific amount of carbs.

People with previous disease histories, serious health conditions, or eating disorders should refrain from the keto diet. This includes individuals with type 2 diabetes who are on insulin and those with type 1 diabetes who must take insulin. The keto diet can be potentially harmful to this group, and they should consult their doctor or a registered dietitian before starting.

Those who are underweight or skinny should also avoid the keto diet, as it may have adverse effects. Additionally, anyone allergic to specific food items or who needs a specific gram of carbs that is higher than what the keto diet allows should refrain from this diet.

The keto diet is also not suitable for people with lethargy or those who need to consume a lot of water. The keto diet can cause dehydration, so it is important to drink enough water to stay hydrated.

Furthermore, the keto diet should be approached with caution by individuals with a history of heart disease, kidney stones, or nervous system-related issues. While the keto diet has been shown to be effective in treating these conditions, it is important to consult a healthcare professional before starting the diet to ensure it is safe and appropriate.

Lastly, the keto diet is not recommended for those with a history of eating disorders. The restrictive nature of the diet may trigger unhealthy eating patterns or disordered eating behaviours. It is important to prioritize health and well-being over weight loss or other appearance-related goals.

Frequently asked questions