Dizziness On Keto: How Long Does It Last?

Starting a keto diet can be an exciting time, but it can also come with some unwanted side effects, like dizziness. This is often referred to as the keto flu, and it can be very unpleasant. The good news is that it's not contagious or dangerous, and it's usually temporary. So, how long does it last?

The keto flu typically occurs during the first week of a keto diet, especially days 3-5, and it's caused by your body transitioning from burning sugar to burning fat. This transition can lead to a drop in insulin levels, which can then result in a loss of fluids and electrolytes, causing dehydration and a drop in blood pressure, which can lead to dizziness. However, these symptoms usually resolve within a few days to a week as the body adapts to its new fuel system. In the meantime, staying adequately hydrated and increasing your salt and water intake can help to minimise the duration and severity of the keto flu.

Dehydration and electrolyte imbalance

When starting a keto diet, the body transitions from burning carbohydrates to burning fat for energy. This shift can result in a loss of fluids and electrolytes, as carbohydrates help the body retain water and electrolytes. As a result, people on a keto diet may experience dehydration and electrolyte imbalances, leading to dizziness.

To alleviate dizziness caused by dehydration and electrolyte imbalances, it is crucial to increase fluid and electrolyte intake. Drinking plenty of water and consuming electrolytes such as sodium can help address these deficiencies. Additionally, it is important to be mindful of caffeine and alcohol intake, as these can have a dehydrating effect.

The keto diet's impact on insulin levels also contributes to dehydration and electrolyte imbalances. Lower insulin levels cause the body to excrete more sodium and water, leading to increased urination during the initial stages of the diet. This loss of fluids and electrolytes can be mitigated by ensuring adequate hydration and electrolyte intake.

Furthermore, the keto diet's restriction of certain food groups can affect electrolyte intake. For example, the diet discourages the consumption of fruits and milk, which are good sources of the electrolyte potassium. A sudden drop in potassium intake can trigger symptoms such as fatigue and headaches, which may contribute to feelings of dizziness.

In summary, dehydration and electrolyte imbalances are common side effects of the keto diet and can lead to dizziness. Addressing these issues by increasing fluid and electrolyte intake, particularly sodium and potassium, can help alleviate these symptoms. It is important to be mindful of caffeine and alcohol intake and ensure adequate hydration to support the body's fluid and electrolyte balance.

Low blood sugar levels

Low blood sugar, or hypoglycemia, is a condition where your blood sugar drops below normal levels, usually considered to be below 3.9 mmol/L (70 mg/dL). This can happen to people with or without diabetes and can be caused by factors such as diet, drugs, and intense exercise.

When your body fails to maintain normal blood sugar levels, you may experience dizziness, fatigue, hunger, difficulty concentrating, and an irregular or increased heart rate. These symptoms are the result of the brain not getting enough glucose to function properly.

The keto diet can lead to low blood sugar levels because it restricts carbohydrate intake, which is the body's main source of glucose. This can be dangerous, especially for people with diabetes, as it can lead to a condition called ketoacidosis, which occurs when ketones build up and turn the blood acidic. Symptoms of ketoacidosis include excessive thirst, frequent urination, confusion, weakness, and fatigue.

To avoid low blood sugar levels on the keto diet, it is important to monitor your blood sugar levels regularly and make adjustments to your medication or insulin levels as needed. It is also crucial to stay hydrated and increase your salt and water intake, as the keto diet can lead to dehydration and electrolyte imbalances. Additionally, eating more fat can help alleviate symptoms of low blood sugar by providing your body with an alternative source of energy.

If you are experiencing symptoms of low blood sugar, you can try consuming 10-15 grams of carbohydrates in the form of fruit or a sugary snack and checking your blood sugar levels after 15 minutes. If your levels have not risen and your symptoms persist, seek medical attention.

Low blood pressure

However, if this happens frequently, it could be a sign of a more significant issue with your blood pressure, and you should consult your doctor.

How to Alleviate Dizziness

To alleviate dizziness, it is recommended to stay hydrated by drinking water regularly and avoiding dehydrating beverages such as those with caffeine, sugar, or alcohol. It is also important to limit alcohol and caffeine intake as they can contribute to dehydration and restrict blood flow, respectively, which can worsen dizziness.

Additionally, increasing your salt and water intake can be beneficial. During the initial weeks of a keto diet, drinking a glass of water with half a teaspoon of salt stirred in can help alleviate dizziness and other keto flu symptoms.

Furthermore, it is important to note that caffeine can restrict blood flow and cause lightheadedness, so limiting caffeine intake may be beneficial.

Keto Flu

The keto flu is a collection of symptoms, including dizziness, that can occur when starting a keto diet. It is not a medical condition but a group of side effects that can be disruptive. The symptoms usually subside within a week or two as the body adapts to the new diet.

The keto flu is caused by the body transitioning from burning sugar to burning fat for energy. This transition leads to a decrease in insulin levels, which triggers the liver to convert fat into ketones. While this is a primary goal of the keto diet, the brain and other organs need time to adapt to using ketones as fuel.

During this transition, the body excretes more sodium and water through urine, which can lead to dehydration and electrolyte imbalances, contributing to dizziness.

Other Causes of Dizziness

Dizziness can also be caused by other factors such as dehydration, sleep apnea, and low blood sugar levels. Dehydration can occur due to alcohol consumption, underlying conditions like high blood sugar, perspiration, or insufficient water intake. Sleep apnea is a sleep disorder characterised by irregular breathing during sleep, resulting in morning dizziness. Low blood sugar levels, or hypoglycemia, can also lead to dizziness, especially if you have gone a long time without eating.

Remedy: increase salt and water intake

The keto diet is a very-low-carb diet that puts your body in a state of nutritional ketosis, where you burn fat for fuel instead of carbohydrates. While this is generally safe, it can cause some noticeable side effects, including dizziness, especially when you're first starting out. This is often referred to as the "keto flu," which is a collection of symptoms that can include dizziness, headaches, fatigue, nausea, and brain fog. The good news is that there are ways to remedy these symptoms, and they usually go away within a few days to a couple of weeks.

When you transition into ketosis, your body burns through your glycogen stores, which are the backup supply of carbs stored in your muscles and liver. These carbs are stored with large amounts of water and electrolytes such as potassium and sodium, which help regulate your body's fluid balance. As you burn through these glycogen stores, the water and electrolytes are flushed out through your urine. This can lead to dehydration, which can cause dizziness. Additionally, electrolyte losses can lower your blood pressure, which may also contribute to dizziness.

How to Increase Salt and Water Intake to Reduce Dizziness:

Since dehydration and electrolyte imbalances are often the culprits behind keto-related dizziness, increasing your salt and water intake can be an effective remedy. Here's how to do it:

• Drink More Water: It is recommended that men drink about 13 cups of fluids per day, while women should aim for 9 cups per day. During the keto diet, aim for a minimum of 2.5 liters of fluid per day, especially during the first week. Include plenty of water, but also remember that coffee and tea contribute to your fluid intake.
• Add Salt to Your Diet: Whenever you experience keto flu symptoms like dizziness, headaches, or nausea, drink a glass of water with half a teaspoon of salt stirred into it. You can do this twice a day or more if needed. Alternatively, drink consommé, bouillon, bone broth, or stock with a spoonful of salted butter, or add a pinch of salt to low-sodium options.
• Consider Electrolyte Supplements: In addition to salt, make sure you're getting enough magnesium and potassium, as these electrolytes can also help with constipation, another common issue during the early stages of the keto diet.

By increasing your salt and water intake, you can help your body retain more fluids and maintain proper electrolyte balance, which should alleviate dizziness and other keto flu symptoms. Remember to be cautious and consult your doctor if you have any health concerns or pre-existing conditions before starting the keto diet.

Remedy: eat more fat

When starting a keto diet, it's normal to experience dizziness, especially in the first few days. This is due to the body transitioning from burning sugar to burning fat for energy. As a result, insulin levels drop, and the body starts converting fat into ketones, which are used as fuel instead of glucose.

If you're feeling dizzy, it could be a sign that you need to eat more fat. Here's why:

Your Body Thinks It's Starving

When you cut back on carbs without increasing your fat intake, your body goes into starvation mode. This will leave you feeling tired, hungry, and miserable. A well-balanced keto diet should include enough fat to ensure you feel satisfied after meals and have ample energy.

Your Body Needs Time to Adapt

When you start a keto diet, your body needs to adjust to using fat and ketones as its primary energy source. During this transition period, you may experience what's known as the "keto flu," which includes symptoms like dizziness, headaches, and fatigue. Eating more fat can help reduce these symptoms while your body adapts.

You May Need a Slower Transition

If you're still feeling unwell after increasing your fat intake, you may need to slow down the transition to a ketogenic diet. Try consuming a few more carbs by following a moderate low-carb diet with 20-50 grams of carbs per day. This can make the transition easier and reduce keto flu symptoms.

You're Not Eating Enough

Feeling dizzy, weak, and fatigued could be a sign that you're not eating enough overall. Even if your goal is weight loss, it's important to ensure you're consuming enough calories to support your body's needs. Eat more high-fat, keto-friendly foods like eggs, butter, salmon, cheese, and avocado.

You May Need to Adjust Your Fat Sources

The type of fat you're consuming may also impact how you feel. Increasing the ratio of Omega-3 to Omega-6 fats can help improve headaches, while consuming more Omega-6 fats has been associated with worse headaches. Consider the types of fat in your diet and make adjustments as needed.

Remember, it's important to listen to your body and make adjustments as needed. While the keto diet can be beneficial for some, it's not suitable for everyone. Always consult with a healthcare professional before starting any new diet, especially if you have any health concerns or are taking medications.

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