Stomach Sensations When Starting Keto: What To Expect

The ketogenic diet is a popular way to lose weight and improve overall health. However, it is associated with some unpleasant side effects, often referred to as the keto flu. These include stomach pain, intestinal pain, constipation, and bloating. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. The transition to burning fat for energy instead of glucose can cause dehydration and an electrolyte imbalance, leading to stomach pain and other symptoms. The keto flu usually lasts for a few days to a few weeks.

Dehydration and the need to drink more water

When starting a ketogenic diet, it is common to experience stomach pain and discomfort. This is due to the transition from using glycogen and carbohydrates for energy to burning fat and ketones. This process leads to dehydration, which can cause a range of unpleasant symptoms, including stomach pain.

The first reason for dehydration is that glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carbohydrate intake, your glycogen levels drop, and water is excreted. Additionally, high insulin levels caused by a high-carb diet inhibit sodium excretion, leading to water retention. As the keto diet lowers insulin levels, excess fluid is released.

To combat dehydration, it is crucial to increase water intake. Drinking enough water is essential for optimal health and can help reduce symptoms associated with dehydration. It is recommended to drink an ample amount of water and then some more. This is especially important if you are experiencing diarrhea, as it can lead to further fluid loss.

Dehydration can also cause muscle cramps and headaches, in addition to stomach pain. To prevent and alleviate these symptoms, staying hydrated is crucial. Additionally, ensuring adequate electrolyte intake is essential, as dehydration and electrolyte imbalances can contribute to these symptoms. Electrolytes such as calcium, magnesium, potassium, and sodium are essential for maintaining proper fluid balance and nerve function.

It is worth noting that the transition to a ketogenic diet may also lead to other gastrointestinal issues such as constipation, bloating, abdominal cramps, and diarrhea. While these symptoms may be uncomfortable, they are often temporary as your body adjusts to the new diet. It is important to listen to your body and make any necessary adjustments to alleviate these symptoms.

Stomach pain and other keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. Symptoms can range from mild to severe and vary from person to person. One of the most common symptoms is stomach pain. This is often accompanied by other gastrointestinal issues such as constipation, diarrhea, bloating, and abdominal cramps.

The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. This can be a major change for your body, and it may take some time to adjust. The transition period can be especially difficult, with symptoms lasting from a few days to several weeks.

Stomach pain and other gastrointestinal issues can be caused by several factors when starting a keto diet. One reason is dehydration. The keto diet can cause a rapid loss of water weight, which can lead to dehydration if not properly managed. Dehydration can also be caused by the reduction in insulin levels that occurs when following a keto diet. High insulin levels cause water retention, so when insulin levels decrease, the body releases excess fluid.

Another factor that can contribute to stomach pain is a change in fiber intake. The keto diet restricts many high-fiber foods, such as whole grains, potatoes, bread, rice, and cereals. This reduction in fiber can slow down digestion and cause constipation. On the other hand, increasing your intake of low-carb, high-fiber vegetables can also lead to bloating and stomach pain, especially if your body is not used to it.

Consuming too much Medium Chain Triglyceride (MCT) oil, which is popular on a keto diet, can also cause stomach pain and other gastrointestinal issues such as nausea, diarrhea, and cramps. MCTs are digested very quickly and can be a shock to the system if you're not used to them.

Additionally, a keto diet may disrupt your gut flora balance. It takes time for your gut ecosystem to adjust to new foods, and during this transition, you may experience bloating and other digestive issues.

To manage stomach pain and other keto flu symptoms, it is important to stay hydrated by drinking plenty of water. Replenishing electrolytes, especially sodium and potassium, can also help reduce these symptoms. It is also recommended to increase your fat intake and slowly introduce ketogenic foods to give your body time to adjust.

The role of electrolytes

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It can cause various side effects, including stomach pain, constipation, and intestinal pain. These symptoms are often referred to as the "keto flu." The keto flu is a collection of symptoms experienced by some people when they first start the keto diet, and they can range from mild to severe.

The keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. This can cause a deficiency in potassium, which is an essential electrolyte for nerve and muscle function. It is important to include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet to maintain adequate potassium levels.

Additionally, the keto diet can affect sodium levels in the body. The diet lowers insulin levels, which causes the kidneys to release excess sodium. This can lead to a sodium deficiency, which can impact nerve and muscle function. Adding salt to your food and drinking bone broth are simple ways to increase sodium intake and maintain electrolyte balance.

Magnesium is another important electrolyte that can be affected by the keto diet. Magnesium is crucial for muscle function, energy production, and nerve transmission. It can be found in leafy greens and avocados, but some people may need to supplement their diet with magnesium citrate or glycinate to ensure adequate levels.

Overall, maintaining proper electrolyte balance is essential for mitigating the side effects of the keto diet and ensuring optimal nerve and muscle function. By including potassium, sodium, and magnesium-rich foods in your diet and considering supplementation, you can help your body adapt to the keto diet and reduce the severity of the keto flu.

The importance of fibre

Fibre is an essential part of a healthy diet, and this remains true when following a ketogenic diet. Fibre is a type of carbohydrate that cannot be broken down and absorbed by the body, but this does not mean it is not beneficial.

Fibre is crucial for healthy digestion, and it keeps things moving along in the digestive tract. When starting a keto diet, it is common to experience a dramatic change in fibre intake, which can lead to bloating and other digestive issues. This is because the keto diet restricts many high-fibre foods, such as whole grains, potatoes, bread, rice, and cereals. As a result, food moves through the digestive tract more slowly, leading to excessive fermentation and gas production, which causes bloating.

However, it is important to note that increasing fibre intake on a keto diet can also lead to bloating, especially if the body is not used to it. This is often due to an increase in fibre-rich, low-carb vegetables. Additionally, some people may be intolerant to certain types of fibre, such as FODMAPs, which are found in many keto-friendly vegetables like cauliflower, broccoli, garlic, onions, and cabbage.

To maintain a healthy gut and avoid digestive issues when starting a keto diet, it is essential to focus on getting enough fibre from the right sources. Here are some tips to help you do that:

• Eat more low-carb, high-fibre vegetables: While the keto diet restricts many high-fibre foods, there are still plenty of low-carb, high-fibre options to choose from. These include leafy greens, avocados, and other low-carb veggies.
• Consider taking probiotics: Probiotics can support a healthy gut by providing a healthy amount of good bacteria. Probiotic supplements or probiotic-rich foods like sauerkraut and kimchi can be beneficial.
• Gradually increase fibre intake: If you're increasing your fibre intake on a keto diet, do it gradually to give your body time to adjust. This will help minimise any digestive issues.
• Stay hydrated: Water is crucial for healthy digestion, and it can help prevent constipation and bloating. Drink plenty of water and other fluids to keep your digestive tract healthy and happy.
• Consult a registered dietitian: If you're unsure how to adjust your fibre intake on a keto diet, consider consulting a registered dietitian. They can help you choose the right foods to support your gut health and ensure you're getting enough fibre without causing digestive issues.

How to manage cravings

When starting a keto diet, it is common to experience stomach pain, constipation, headaches, fatigue, and sugar cravings. This is known as the "keto flu". The transition to a high-fat, very low-carb diet may be challenging for some, while others adapt more easily. Here are some ways to manage cravings, especially for sweets, when starting a keto diet:

Behavioural Strategies

• Mindful eating: Pay attention to your hunger cues and stop eating when you're full. Try to eat most of your meals at home with minimal distractions.
• Go cold turkey or cut back slowly: Some people find success in quitting unhealthy eating habits all at once, while others prefer to make gradual changes. Either way, be prepared for intensified cravings during the initial stage.
• Avoid triggers: Keep trigger foods out of your house or at least out of sight.

Nutritional Strategies

• Cut out simple sugars: Avoid fruit juices, cakes, pies, donuts, white rice, soft drinks, and syrups. Check food labels for added sugars when grocery shopping.
• Prioritize micronutrients: Test for nutrient deficiencies and aim to eat a variety of low-carb, whole foods such as meat, eggs, poultry, fatty fish, leafy greens, and nuts.
• Avoid calorie restriction: Focus on getting enough nutrients and energy from your food. Counting calories is not recommended on low-carb diets.
• Consume adequate protein and healthy fats: Include protein and fat-rich foods in your meals as they boost satiety and help meet your energy requirements.
• Increase fibre intake: Eat low-carb, fibre-rich foods such as broccoli, cauliflower, Brussels sprouts, cabbage, almonds, chia seeds, lettuce, and avocados. Fibre helps curb your appetite.

Lifestyle Strategies

• Stay physically active: Walking, high-intensity interval training (HIIT), and other forms of exercise can reduce cravings by improving your mood and self-control.
• Get enough sleep: Aim for 7-9 hours of sleep per night to regulate your appetite and enhance your motivation to exercise.
• Manage stress: Instead of turning to sugary foods, try non-food strategies such as walking in nature, journaling, reducing screen time, practising yoga, or getting a massage.

Frequently asked questions