Keto Flu: Passing The Uncomfortable Phase

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. Symptoms can include headache, fatigue, nausea, and brain fog. While it is not a flu, nor is it contagious or dangerous, it can be very unpleasant. The keto flu is caused by your body transitioning from burning sugar to burning fat for energy. The good news is that symptoms usually disappear within a few days to a few weeks as your body adapts to burning fat for fuel.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms are similar to the flu and are caused by the body adapting to a new diet with very few carbohydrates. The symptoms can range from mild to severe and vary from person to person.

Common Symptoms

• Stomach aches or pains: Stomach issues are common when adapting to a high-fat, low-carb diet.
• Nausea: Some people experience nausea, which may be due to the sudden change in diet.
• Dizziness: Removing carbs from your diet can cause dizziness.
• Sugar cravings: As carbs are a quick source of energy, without them, you may experience cravings.
• Cramping: Muscle cramping can occur due to electrolyte imbalances.
• Muscle soreness: Some people experience muscle aches and pains.
• Irritability: The keto flu can cause mood swings and irritability.
• Diarrhea or constipation: Reducing your carb intake can lead to diarrhea or constipation.
• Trouble sleeping: The keto flu can make it difficult to fall or stay asleep.
• Poor focus and concentration: Some people experience brain fog and have trouble concentrating.
• Headaches: Painful headaches are a common symptom of keto flu.

How to Ease Symptoms

• Stay hydrated: Drink plenty of water to prevent dehydration, which can be caused by the keto diet.
• Replace electrolytes: Add electrolytes like salts, potassium, and magnesium to your diet to prevent cramps and nausea.
• Get rest: Take it easy and get plenty of sleep to help your body adjust to the new diet.
• Avoid strenuous exercise: Avoid intense workouts and opt for lighter activities like walking or yoga.
• Gradual transition: Instead of quitting carbs cold turkey, gradually reduce your carb intake while increasing your fat intake.

How to prevent keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include fatigue, muscle soreness, nausea, and constipation, and can last from a few days to several weeks.

• Drink more water: The keto diet can cause you to lose water rapidly, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping.
• Get enough sleep: Fatigue is a common symptom of the keto flu, and it can be made worse by hormonal fluctuations and insomnia. Make sleep a priority to help combat low energy levels.
• Eat keto-friendly foods: Eating plenty of healthy keto-approved foods can help satisfy your cravings and make the transition to the keto diet smoother.
• Stay hydrated and increase sodium intake: Staying hydrated and increasing your sodium intake may help improve keto flu symptoms. This is because the keto diet can lead to increased urine output and sodium loss.
• Drink electrolytes: Electrolyte depletion can be a cause of keto flu symptoms. You can increase your sodium intake from salt, get potassium from non-starchy vegetables, and increase your magnesium intake from nuts and seeds.
• Meditate: Meditation has been linked to a range of benefits, including decreased anxiety, improved mood, and better concentration. It may also help with binge and emotional eating.
• Eat plenty of healthy fats: Eating enough healthy fats is essential on the keto diet. A low-fat keto diet can make the transition more difficult and lead to hunger and cravings.
• Add some carbs back in: If you're struggling with the keto flu, consider a more gradual approach to the diet. Instead of cutting carbs all at once, try reducing them slowly over time while increasing your fat intake.

How to cure keto flu

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. Symptoms can include nausea, constipation, headaches, fatigue, sugar cravings, stomach or intestinal pain, muscle soreness, and diarrhoea. The good news is that keto flu symptoms are short-term and will likely resolve within a few days to a few weeks. Here are some tips to help you cure the keto flu:

• Drink plenty of water: A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping.
• Replace electrolytes: When following a ketogenic diet, levels of insulin decrease, which causes the kidneys to release excess sodium from the body. Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet. Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are recommended.
• Get plenty of rest: Your sleep may suffer during the first few weeks of the keto diet, so plan for some extra time to rest. Nap if you can, or go to bed a couple of hours early.
• Eat more fat: Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta, and bagels. Eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.
• Eat more carbs: Letting yourself have a few more carbs than a typical keto diet might allow may lessen the severity of your keto flu symptoms. This might make your keto journey slower, but it'll make you feel a lot better and make the diet more sustainable overall.
• Take mineral supplements: Your body will excrete minerals like sodium, potassium, magnesium, and calcium more quickly during the first week or so of the keto diet. Replenish your minerals with a high-quality bone broth supplement or a sugar-free electrolyte supplement.
• Exercise: Light movement will give you more energy, help with muscle soreness, and boost your mood. High-intensity interval training (HIIT) is best, but if you’re not feeling great, even a gentle walk will help.
• Try intermittent fasting: Fasting for 13-16 hours every day will help your body drain glycogen stores and increase ketone production faster. The quicker you’re in ketosis, the more likely the keto flu will subside.

What is keto flu?

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. While the diet is considered safe for most people, it is associated with some unpleasant side effects, which some refer to as the "keto flu" or "carb flu."

The keto flu is a set of flu-like symptoms caused by the body adapting to a new diet consisting of very few carbohydrates. These symptoms can include headache, fatigue, body aches, dizziness, nausea, brain fog, constipation, and more. They are caused by the body's withdrawal from carbohydrates, its default source of energy. When carb intake is drastically reduced, the body is depleted of stored glucose and instead turns to burning fatty acids for energy, which is known as the metabolic process of ketosis.

The keto flu can start within the first few days of cutting back on carbs, and its symptoms can range from mild to severe. The symptoms typically last a few days but can persist for several weeks in some cases. While these side effects may be distressing, there are ways to reduce them. Staying hydrated, replacing lost electrolytes, getting enough rest, ensuring adequate calorie intake, and cutting out carbs slowly can all help alleviate keto flu symptoms.

The keto flu is not a medically recognized condition, and it is not like the actual flu. It will not cause a fever, and it is unlikely to incapacitate you. However, if you feel very ill, it is important to consult your doctor, as something else may be causing your symptoms.

How long does keto flu last?

The keto flu is a collection of flu-like symptoms that some people experience when they start a ketogenic diet. The symptoms can include headache, fatigue, body aches, dizziness, nausea, brain fog, and gastrointestinal discomfort. It is important to note that keto flu is not an actual flu and is not contagious or dangerous. However, it can be very unpleasant and may last for a few days to a few weeks.

The duration of keto flu varies from person to person, but most symptoms typically appear within the first few days of starting the diet and may last up to two weeks. In some cases, symptoms can last up to a month, especially for those who have a difficult time adapting to the high-fat, low-carb diet.

The good news is that there are ways to alleviate and even prevent keto flu. Staying hydrated and increasing salt and water intake can help reduce symptoms significantly. Additionally, consuming more fat can help, as a well-balanced keto diet ensures one does not feel hungry after a meal and has ample energy. Slowing down the transition to a ketogenic diet by gradually decreasing carbohydrate intake while increasing fat intake can also make the process smoother.

It is also recommended to take it easy with physical activity during the initial stages of the keto diet, as trying to do too much can worsen keto flu symptoms. Light exercises such as walking, stretching, or gentle yoga may be beneficial.

While keto flu is generally temporary and not dangerous, if one experiences severe symptoms such as fever, prolonged diarrhea, or vomiting, it is best to consult a doctor to rule out other causes.

Frequently asked questions