Milly Gaines
The keto diet is a popular eating pattern that replaces most carbohydrates with fat. While it is an effective way to lose weight, it often comes with some nasty side effects. One of the most common disadvantages of the keto diet is the keto flu, a collection of symptoms that can feel similar to the flu and typically lasts a few days to a few weeks. Headaches are a primary symptom of keto flu, caused by a decline in glucose levels, which leads to ketosis. So, how long does the keto flu headache last?
| Characteristics | Values |
|---|---|
| Duration | A few days to a week |
| Causes | Dehydration, low blood sugar, electrolyte imbalances, stress, sleep deprivation, etc. |
| Treatment | Staying hydrated, eating nutrient-rich foods, avoiding intense workouts, etc. |
What You'll Learn
How to treat keto flu headaches
Keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms include nausea, constipation, fatigue, sugar cravings, and headaches. The keto flu can last for a few days to a few weeks, and its duration and intensity vary from person to person.
Keto flu headaches are caused by the body entering a state of ketosis, which can lead to dehydration and electrolyte imbalances. Here are some ways to treat and prevent keto flu headaches:
- Stay hydrated: Drink plenty of water. The keto diet can cause a rapid loss of water weight, so it's important to stay hydrated. Aim for at least 68 ounces (2 liters) of water per day.
- Limit alcohol intake: Alcohol is a diuretic, which can increase the risk of dehydration.
- Eat more low-carb, water-rich foods: Cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes have a high water content and can help with hydration.
- Eat more electrolyte-rich foods: Avocados, spinach, mushrooms, tomatoes, kale, and pumpkin seeds are keto-friendly foods that are high in potassium and magnesium.
- Salt your food: Lightly salting your food can help reduce the risk of an electrolyte imbalance.
- Try an electrolyte supplement: Electrolyte supplements can help minimize the risk of dehydration and keto flu symptoms.
- Avoid intense exercise: Intense workouts can put extra stress on your body and increase the likelihood of headaches.
If your keto flu headache persists beyond a few days or weeks, consult a healthcare professional to rule out any underlying medical conditions.
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How long does the keto flu last
The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include nausea, constipation, headaches, fatigue, and sugar cravings. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.
The keto flu can last anywhere from a few days to several weeks, and in some cases, up to a month. The duration of the keto flu depends on how the body adjusts to a new fuel source. While some people may experience weeks of symptoms, others may adjust to the new diet without any adverse side effects.
The keto flu is typically characterised by flu-like symptoms, including fatigue, muscle soreness, and weakness. Other symptoms can include diarrhoea, constipation, and cravings.
To alleviate the symptoms of the keto flu, it is recommended to:
- Drink plenty of water
- Avoid intense workouts
- Replace electrolytes
- Get enough sleep
- Eat enough fat
- Cut out carbs slowly
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What causes keto flu headaches
The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can feel like the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.
Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. This switch to burning fat for energy is called ketosis.
There are several causes of keto flu headaches:
Hypoglycemia
When your carb intake is low, your blood glucose (sugar) levels will also decrease. Low blood sugar (hypoglycemia) may trigger a migraine.
Ketoacidosis
During the early stages of keto-adaptation, ketone levels can increase dramatically before stabilising. This short-term increase can disrupt the normal balance of acids in the body, leading to temporary ketoacidosis. One of the key symptoms is headaches.
Dehydration
During keto-adaptation, urination will increase as your body tries to rid itself of excess ketones. This can lead to dehydration. Dehydration not only concentrates ketones in the body but causes the brain to shrink and pull away from the skull, leading to headaches.
Other causes
Other medicinal and lifestyle factors may increase your risk of headaches. These include the overuse of medications, diuretics, and other drugs that promote dehydration, as well as your age, poor sleep, stress, and skipping meals.
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How to prevent keto flu headaches
The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include nausea, constipation, fatigue, and sugar cravings, as the body adapts to a new diet consisting of very few carbohydrates.
One of the most common symptoms of the keto flu is a headache, which occurs as the body aims to adapt to metabolic changes. This is often caused by dehydration, a sudden drop in blood sugar, and a sudden increase in blood acid.
- Stay hydrated by drinking plenty of water. As the initial phases of keto involve water loss, it is important to drink adequate fluids. Aim for at least 68 ounces (2 liters) of water each day.
- Eat more low-carb, water-rich foods, such as cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes. These foods can help you stay hydrated and are also good sources of electrolytes.
- Eat more electrolyte-rich foods, such as avocados, spinach, mushrooms, tomatoes, almonds, kale, pumpkin seeds, and oysters. These foods are high in potassium and magnesium, which can help reduce muscle cramps, sleep issues, and headaches.
- Salt your food lightly to reduce the risk of an electrolyte imbalance.
- Try an electrolyte supplement to minimize the risk of dehydration and keto flu symptoms.
- Avoid intense exercise during the initial days of keto, as it can stress your body and increase the likelihood of headaches.
- Limit your alcohol intake as it is a diuretic, which can increase the risk of dehydration.
- Plan your meals in advance to ensure you are eating enough fat and carbohydrates. This can help you stay on track, minimize side effects, and maintain healthy blood sugar levels.
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The link between keto flu and dehydration
The keto flu is a set of symptoms experienced by some people when they start a ketogenic diet. It can feel similar to the flu and is caused by the body adapting to a new diet consisting of very few carbohydrates. One of the symptoms of keto flu is a headache, which can be caused by dehydration.
The keto diet is a high-fat, low-carb diet. When you reduce your carb intake, your body is forced to burn fat instead of glucose for energy. This process is called ketosis, and it involves the breakdown of fat in the liver to create ketones, which replace glucose as the main energy source.
During ketosis, your body will increase urination to get rid of excess ketones. This can lead to dehydration, which is a common side effect of the keto diet. Dehydration can cause the brain to shrink and pull away from the skull, leading to headaches.
To prevent dehydration, it's important to drink plenty of water and stay hydrated. However, drinking too much sodium-free water on a keto diet can actually make keto flu symptoms worse. This is because over-hydrating dilutes blood sodium levels, which can trigger keto flu symptoms.
In addition to drinking enough water, there are other ways to prevent dehydration and keto flu symptoms. These include:
- Eating more low-carb, water-rich foods such as cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes.
- Eating more electrolyte-rich foods such as avocados, spinach, mushrooms, tomatoes, almonds, kale, pumpkin seeds, and oysters.
- Lightly salting your food to reduce the risk of an electrolyte imbalance.
- Taking an electrolyte supplement to minimize the risk of dehydration and keto flu symptoms.
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Frequently asked questions
The keto flu usually lasts for a few days to several weeks. In rare cases, symptoms may persist for up to a month.
The keto flu is characterised by symptoms such as nausea, constipation, headaches, fatigue, sugar cravings, muscle soreness, and diarrhoea.
Keto flu headaches are primarily caused by the transition from burning carbohydrates to burning fat for energy, known as ketosis. This shift leads to a drop in blood sugar levels and dehydration, resulting in throbbing head pain.
To alleviate keto flu headaches, it is recommended to increase water intake, consume electrolyte-rich foods or supplements, and avoid intense workouts during the initial phase of the keto diet.
Yes, in addition to staying hydrated and maintaining electrolyte balance, you can try consuming more potassium and magnesium-rich foods, avoiding processed foods, and getting sufficient rest.
