Battling Keto Flu: How Long Before Symptoms Show?

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 keto flu is essentially the body's response to entering ketosis, which can often mimic flu-like symptoms. Symptoms of the keto flu can begin within the first few days of starting the diet and can last for a few days to several weeks.

Symptoms begin within the first few days of starting keto

Symptoms of the keto flu can begin within the first few days of starting the keto diet, with some people experiencing symptoms within the first 24-48 hours. The keto flu is a collection of symptoms that can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

The keto diet is a low-carb, high-fat diet that can lead to rapid weight loss. The diet typically consists of 70% to 80% fat, 10% to 20% protein, and only 5% to 10% carbohydrates. 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.

The symptoms of keto flu can range from mild to severe and can vary from person to person. Some of the most commonly reported symptoms include:

• Headaches
• Fatigue
• Nausea
• Constipation
• Diarrhea
• Muscle soreness
• Sugar cravings
• Stomach or intestinal pain
• Dizziness
• Irritability
• Trouble sleeping

The keto flu is a temporary condition, and the symptoms typically last for a few days to a few weeks. However, in some cases, the symptoms can persist for up to a month.

Lasts a week or less, but can last up to a month

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms include nausea, constipation, headaches, fatigue, muscle soreness, and sugar cravings. These symptoms are the result of the body's reaction to a significant reduction in carbohydrates, which can lead to dehydration and electrolyte imbalances.

For most people, the keto flu lasts a week or less. However, in some cases, it can last up to a month. The duration of the keto flu depends on how well your body adjusts to the new diet, and some people may never experience it at all. Genetics, electrolyte loss, dehydration, and carbohydrate withdrawal are believed to be the main factors influencing the onset and duration of the keto flu.

To manage the keto flu, it is recommended to stay hydrated, replace lost electrolytes, get enough rest, and ensure adequate consumption of healthy fats and carbohydrates. Gradually reducing carbohydrate intake over a few days or weeks can also help ease the transition and reduce the severity of symptoms.

If your keto flu symptoms persist or become severe, it is advisable to consult a doctor to rule out other potential causes.

Flu-like symptoms caused by carb withdrawal

The keto flu is a collection of symptoms experienced by some people when they start 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 keto flu is also known as "carb flu" because it is essentially the body's response to carb withdrawal. The body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for the body. When carb intake is drastically reduced, the body is depleted of stored glucose and instead turns to burning fatty acids for energy. This is the metabolic process of ketosis.

Symptoms of the keto flu typically begin within the first few days of starting a ketogenic diet and can last from a few days to several weeks, or even a month in extreme cases. Some people may never experience the keto flu, as they are naturally "metabolically flexible," meaning they can shift metabolic states easily without experiencing health symptoms.

Common symptoms of the keto flu include:

• Headaches
• Fatigue
• Irritability
• Nausea
• Constipation
• Diarrhea
• Muscle soreness and cramps
• Stomach or intestinal pain
• Sugar cravings
• Dizziness
• Trouble falling or staying asleep
• Poor focus and concentration
• Brain fog

How to manage keto flu symptoms:

• Transition gradually: Instead of drastically cutting carbs, reduce them gradually over a few days or weeks to help your body adjust to the new diet.
• Stay hydrated: Drink plenty of water to prevent dehydration, which can be a side effect of the keto diet due to the loss of water stored with glycogen.
• Replace electrolytes: When the body dumps water during ketosis, it often dumps electrolytes too, leading to symptoms like fatigue, muscle cramps, and body weakness. Add more salt to your food or drink sports drinks that are high in electrolytes.
• Get enough rest: Allow your body to rest and adjust to the new diet by avoiding heavy exercise during the first week. Focus on lighter activities such as walking or yoga.
• Consume caffeine in moderation: Caffeine can interfere with sleep, and keto flu symptoms often include trouble sleeping.

Drink lots of water to prevent dehydration

The keto flu is a group of symptoms that may appear within the first two days of starting a ketogenic diet and can last a week or less, but in extreme cases, it can last up to a month. The symptoms include stomach aches, nausea, dizziness, sugar cravings, muscle soreness, and irritability, among others.

To prevent dehydration, it is important to drink lots of water. Here are some tips to help you stay hydrated:

• Determine your daily fluid intake - The amount of water you need depends on various factors such as age, gender, weight, climate, activity levels, and overall health. As a general guideline, men should aim for about 125 ounces of fluid per day, while women should aim for about 90 ounces. However, it's important to note that other factors can affect urine colour, such as certain medications, diets, and medical conditions.
• Set reminders - To ensure you're drinking enough water throughout the day, set reminders on your phone, or always keep a full glass of water within reach.
• Drink water with electrolytes - When experiencing the keto flu, it's important to replace lost fluids and electrolytes. Water with added electrolytes, such as sports drinks, can help with this. Electrolytes are essential minerals such as sodium, potassium, and magnesium, which are required for proper nerve and muscle function, maintaining acid-base balance, and hydration.
• Drink fluids in addition to water - While water is essential, you can also stay hydrated by consuming other fluids. Tea, coffee, and fruit or herbal blends can help you stay hydrated and offer a variety of flavours. However, be mindful of the amount of caffeine you consume, especially if you're experiencing disrupted sleep, a common symptom of the keto flu.
• Eat hydrating foods - Some foods have high water content and can help you stay hydrated. These include fruits such as strawberries, cantaloupe, watermelon, oranges, peaches, and blueberries, and vegetables such as celery, radishes, cucumbers, lettuce, green bell peppers, asparagus, and spinach. You can also include these in smoothies or juice them.
• Consider IV therapy - If you're struggling to stay hydrated despite your best efforts, intravenous (IV) therapy can be a safe and effective way to deliver fluids and medication directly into the bloodstream. This method is often used to treat severe dehydration and can provide immediate relief.

Get enough electrolytes, caffeine in moderation

The keto diet can be challenging for some people, especially in the beginning. The keto flu is a group of symptoms that can appear within the first few days of starting a ketogenic diet. These symptoms are usually temporary and are your body's response to the withdrawal from carbs.

Get Enough Electrolytes

Electrolytes are minerals that carry an electric charge in your body. They are crucial for nerve cells to communicate and allow us to think, move, and maintain a healthy heartbeat. Electrolytes include sodium, chloride, potassium, magnesium, calcium, phosphorus, and bicarbonate.

When you start the keto diet, your body begins to process electrolytes differently due to lower insulin levels. This can lead to a drop in electrolyte levels, especially sodium, and an increased loss of electrolytes through urine. As a result, you may experience symptoms such as low energy, muscle cramps, brain fog, headaches, weakness, insomnia, and other symptoms of the keto flu.

• Be liberal with the salt shaker at mealtimes. Aim for around 2 teaspoons of salt per day.
• Eat more electrolyte-rich foods such as avocados, leafy greens, mushrooms, nuts, seeds, and dairy.
• Consider taking electrolyte supplements, especially if you are very active or have difficulty getting enough electrolytes from your diet.
• Drink bone broth or bouillon, which contain electrolytes and can help with hydration.
• If you are physically active, add sodium before a workout to improve your performance.

Caffeine in Moderation

While caffeine can give you a boost of energy, it is important to moderate your intake, especially when starting the keto diet. Caffeine is a stimulant that can negatively impact your sleep. Since trouble sleeping is a common symptom of the keto flu, reducing your caffeine intake can help alleviate this symptom.

• Cut back on caffeine, especially if you are experiencing trouble sleeping.
• If you usually drink coffee with milk and sugar, consider that these additives contain carbs and can impact your ketosis.
• Try herbal tea as a caffeine-free alternative, especially blends that include herbs to calm your nervous system and promote better sleep.

Frequently asked questions