Heart Palpitations On Keto: How Long Do They Last?

The ketogenic diet is a popular weight-loss regime that involves eating a low-carb, moderate protein, and high-fat diet. While it can be an effective way to lose weight, some people experience negative side effects, including heart palpitations. Heart palpitations can be caused by dehydration and mineral deficiencies, which can occur when transitioning to a keto diet. This is because the body excretes more water and electrolytes, which can affect the heart. These symptoms are usually temporary and can be remedied by staying hydrated, drinking salted water, and consuming a mineral-rich, balanced diet. If symptoms persist, it is important to consult a doctor.

Dehydration and mineral deficiencies

To address dehydration, it is important to increase water intake and ensure adequate hydration. This can be supported by drinking salted water, as the sodium in the salt will help to replenish electrolytes. Good-quality salt, such as Himalayan sea salt, is recommended. Additionally, consuming vegetables rich in potassium and magnesium, such as cauliflower, spinach, broccoli, and leafy greens, can help maintain electrolyte balance.

Mineral deficiencies, particularly of sodium, potassium, and magnesium, can also contribute to heart palpitations. These minerals are essential for heart health and help regulate nerve and muscle function. A mineral drop supplement containing these electrolytes can be beneficial during the transition to a keto diet. Additionally, a magnesium supplement may be considered, as magnesium is a mineral that many people are deficient in, and it plays a crucial role in muscle contraction and excitability, including that of the heart.

It is important to note that keto-related heart palpitations are usually short-term and occur during the initial transition phase to a ketogenic diet. As the body regulates and settles into ketosis, these symptoms typically resolve. However, if symptoms persist or recur, it is recommended to consult a doctor or cardiologist.

Keto flu

The "keto flu" is a set of symptoms that can occur in the initial stages of ketosis, the metabolic state in which your body uses fat for energy instead of carbohydrates. These symptoms are often temporary and usually disappear within a week or two. However, they can be quite unpleasant and may discourage some people from continuing with the keto diet.

Symptoms of Keto Flu

The "keto flu" includes a range of negative symptoms, resembling the flu. These can include:

• Decreased physical performance
• Bad breath
• Constipation
• Muscle cramps, especially in the legs
• Fatigue
• Headache
• Brain fog and confusion
• Lightheadedness and dizziness
• Heart palpitations

Causes of Keto Flu

The keto flu is caused by the body's transition from burning glucose (from carbohydrates) to burning fat for energy. This transition can lead to dehydration and mineral deficiencies, as the body excretes more water and electrolytes. Specifically, the electrolytes sodium, potassium, and magnesium can be affected, and these minerals are essential for heart health and nerve and muscle function.

Remedies for Keto Flu

To remedy or prevent keto flu, it is important to address the dehydration and mineral deficiencies that may be causing the symptoms:

• Drink plenty of water throughout the day.
• Increase your salt intake, especially by using good-quality salt such as Himalayan sea salt.
• Consume vegetables rich in potassium and magnesium, such as cauliflower, spinach, broccoli, and leafy greens.
• Consider taking a mineral supplement or adding mineral drops to your water.
• Avoid over-exercising, especially during the first week or two of the diet.

Heart palpitations symptoms

Heart palpitations can be identified by a racing, pounding, fluttering, flip-flopping, or skipping heartbeat. They can happen to anyone during rest or activity at any time and can be felt in the chest, neck, or throat. While heart palpitations are not typically harmful, in some cases, they might be the result of an abnormal heart rhythm or another more serious cardiac condition that warrants medical attention.

If you are experiencing heart palpitations and are considering transitioning to a new diet, it is always a good idea to visit your doctor. Similarly, if you have worsening or more frequent palpitations and a history of heart disease, it is best to visit a cardiologist for an evaluation. You should seek medical attention immediately if the palpitations happen with severe shortness of breath, dizziness, fainting, or chest pain.

The cause of heart palpitations is not always clear, but common triggers or factors might play a role. These include a strong emotional response, such as stress or panic attacks, stimulants like nicotine, caffeine, and cocaine, fever and certain illnesses or medical conditions, insufficient or excessive thyroid hormone, hormonal changes associated with pregnancy, menstruation, or menopause, and low levels of oxygen or potassium.

In the context of a keto diet, heart palpitations are one of the many symptoms of the "keto flu," which includes a variety of unpleasant side effects that may occur while your body is transitioning from using glucose (sugar/carbs) for energy to using fat. Other common side effects include constipation, bad breath, muscle cramps (especially leg cramps), and fatigue. Heart palpitations may also be caused by dehydration and mineral deficiencies, specifically a lack of sodium, potassium, and magnesium.

Heart palpitations causes

Heart palpitations can be caused by a variety of factors, some more serious than others. It is important to note that if you are experiencing heart palpitations, it is advised to consult a doctor, especially if they are recurring, worsening, or accompanied by other symptoms.

Heart palpitations can be described as a racing, pounding, fluttering, or flip-flopping sensation in the chest, neck, or throat. They can be caused by a range of factors, some of which are outlined below:

Dehydration and Mineral Deficiency: Dehydration is a common cause of heart palpitations, especially on a keto diet. When transitioning to a keto diet, the body uses up its glycogen stores, leading to a loss of water weight and a reduction in fluid volume in the bloodstream. This causes the heart to pump blood more vigorously to maintain blood pressure, resulting in heart palpitations. Additionally, a low-carb diet leads to decreased insulin levels, causing the kidneys to excrete electrolytes like potassium, magnesium, and sodium, which are essential for heart health and nerve and muscle function.

Caffeine and Stimulants: Caffeine and stimulants such as nicotine and cocaine can trigger heart palpitations. Reducing caffeine intake or avoiding stimulants may help alleviate this issue.

Stress and Emotional Responses: Strong emotional responses, such as stress, panic attacks, or anxiety, can lead to heart palpitations. Managing stress and emotional triggers may help prevent these episodes.

Hormonal Changes: Hormonal fluctuations associated with pregnancy, menstruation, or menopause can contribute to heart palpitations.

Medical Conditions: Certain medical conditions, illnesses, or medications can also be factors. Heart palpitations may be related to cardiovascular issues, diabetes, obesity, high cholesterol, high blood pressure, or atrial fibrillation. It is important to consult a doctor to address any underlying medical causes.

Low Electrolyte Levels: Specifically, low levels of sodium, potassium, and magnesium can contribute to heart palpitations. These electrolytes are essential for maintaining normal heart function, nerve and muscle function, and fluid balance.

While heart palpitations can be unsettling, they are often temporary and not a serious threat. However, it is always recommended to seek medical advice if you are concerned or if the palpitations persist or occur alongside other symptoms.

Heart palpitations remedies

Heart palpitations can be a scary experience, but they are usually harmless and often go away on their own. If you are experiencing heart palpitations, there are several remedies you can try at home to help calm your heart rate and reduce discomfort. Here are some detailed instructions on how to manage heart palpitations:

• Try relaxation techniques: Stress is a common trigger for heart palpitations. Managing your stress levels through relaxation techniques such as meditation, mindfulness, and deep breathing can help calm your heart rate. Try to sit in a comfortable position and focus on slow, steady breaths.
• Perform vagal maneuvers: The vagus nerve connects your brain to your heart and can influence heart rate. You can stimulate the vagus nerve by chanting "om," coughing, or gagging. You can also try the Valsalva maneuver, which involves holding your breath and bearing down as if having a bowel movement. Always consult your doctor before attempting vagal maneuvers.
• Stay hydrated: Dehydration is a common cause of heart palpitations. Drink plenty of water throughout the day to ensure you are well-hydrated. Aim for six to eight 8-ounce glasses of water per day. If you notice symptoms of dehydration, such as dark yellow urine, increase your fluid intake.
• Balance your electrolytes: Electrolytes are essential for maintaining heart health. Eat a balanced diet rich in fruits and vegetables to ensure you get enough electrolytes like potassium, calcium, and magnesium. You can also consider taking electrolyte supplements, especially if you are on a keto diet, but consult your doctor first.
• Reduce stimulant intake: Stimulants such as caffeine, nicotine, and certain medications can trigger heart palpitations. Reduce or eliminate your intake of caffeinated beverages, cigarettes, and over-the-counter stimulants. If you are on any prescription medications, consult your doctor before making any changes.
• Exercise regularly: Regular physical activity can help improve heart health and reduce stress levels, which may contribute to heart palpitations. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Brisk walking is a great, low-impact way to get your heart pumping.
• Increase salt intake: If you are on a keto diet, increasing your salt intake can help prevent dehydration and maintain electrolyte balance. Use good-quality salt, such as Himalayan sea salt, which is free from anti-caking agents.
• Eat a balanced diet: A nutritious, balanced diet is essential for heart health. Include healthy fats, lean proteins, complex carbohydrates, and plenty of fruits and vegetables. Limit processed and packaged foods, as well as sugary, salty, and spicy foods, which can trigger heart palpitations.
• Consult your doctor: If your heart palpitations are frequent, last longer than a few seconds, or are accompanied by other symptoms such as shortness of breath, chest pain, or dizziness, consult your doctor. They may recommend further tests or treatments to address the underlying cause.

Remember, while these remedies can help manage heart palpitations, it is essential to identify and avoid your triggers to prevent future episodes. Keep yourself well-hydrated, maintain a balanced diet, and practice stress-reducing techniques to support your heart health.

Frequently asked questions