Keto Flu: When To Expect The Symptoms

The keto flu is a set of symptoms that some people experience when starting a ketogenic diet. This occurs when the body is forced to use ketones (by-products from the breakdown of fat) as energy instead of carbohydrates. Symptoms can start as early as two days after beginning the diet and can last from a few days to several weeks. The most common symptoms include nausea, constipation, headaches, fatigue, and sugar cravings.

Keto flu symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms can feel similar to the flu and 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. 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.

Symptoms of keto flu can start within the first few days of cutting back on carbs and can last anywhere from a few days to a few weeks, and sometimes even up to a month. The good news is that these symptoms are usually temporary and will resolve themselves in time.

• Stomach aches or pains: Stomach pain is one of the most frequently reported symptoms of keto flu. It can be uncomfortable and distressing, but it is usually not a cause for concern.
• Nausea: Feeling nauseous is another common symptom of keto flu. It can be unpleasant and may discourage people from sticking to the diet.
• Dizziness: Some people may experience dizziness or lightheadedness during the initial days of the keto diet. This is likely due to the sudden reduction in carbohydrate intake.
• Sugar cravings: As your body adjusts to using fat instead of glucose for energy, you may experience intense sugar cravings. This is a normal part of the keto flu and usually passes within a few days to a few weeks.
• Cramping: Muscle cramps can also occur due to electrolyte imbalances caused by the keto diet. Staying hydrated and replacing lost electrolytes can help alleviate this symptom.
• Muscle soreness: In addition to cramping, you may also experience muscle soreness, especially if you engage in strenuous exercise during the initial days of the diet.
• Irritability: Keto flu can affect your mood, and irritability is a common symptom. This is likely due to the body's adjustment to a new fuel source and changes in blood sugar levels.
• Diarrhea or constipation: Digestive issues are common during the keto flu. Some people may experience diarrhea, especially if they are also experiencing nausea. Others may have constipation, which can be managed by increasing water and electrolyte intake.
• Trouble sleeping: The keto flu can disrupt your sleep patterns, making it difficult to fall asleep or stay asleep. This is often related to changes in blood sugar levels and the body's adjustment to a new diet.
• Poor focus and concentration: You may experience "brain fog" or difficulty concentrating during the keto flu. This is a result of your body and brain adapting to using ketones and fat for energy instead of glucose.

While these symptoms can be unpleasant, they are usually not dangerous. However, if you experience severe or prolonged symptoms, it is important to consult your doctor to rule out other underlying causes. Additionally, it is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as the ketogenic diet.

How keto flu occurs

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The diet is considered safe for most people but is associated with some unpleasant side effects, including the keto flu.

The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. Normally, the body uses carbohydrates for energy, but when there aren't enough carbohydrates, the body starts burning fat for fuel. This switch to burning fat for energy is called ketosis. It usually takes a couple of days to reach ketosis, and eating too much protein can stop that process.

When the body enters ketosis, some people experience flu-like symptoms, known as the keto flu. This is the body's response to carbohydrate withdrawal. The sudden switch from using carbs and glucose as fuel to using fat as fuel can be confusing for the body. Normally, the body only enters ketosis if you're starving or fasting. So, it can take some time for the body to adjust to this new way of eating.

The symptoms of keto flu usually appear within the first two to seven days of starting the diet, and they can range from mild to severe. The symptoms usually last a few days but can last several weeks or even a month in some cases.

The keto flu can cause a variety of symptoms, including diarrhea, constipation, fatigue, muscle soreness, cravings, headaches, foggy brain, irritability, nausea, and difficulty sleeping. These symptoms can be uncomfortable, but there are ways to reduce them. Staying hydrated, replacing electrolytes, getting enough rest, and gradually transitioning to the diet can help reduce the symptoms of keto flu.

Managing keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include nausea, fatigue, headaches, and sugar cravings. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

• Stay hydrated: Drink plenty of water to prevent dehydration. The keto diet can cause a rapid loss of water stores, so it's important to replenish fluids.
• Replace electrolytes: The keto diet can lead to a decrease in electrolytes, which may cause symptoms such as fatigue, muscle cramps, and body weakness. Increase your sodium intake by salting your food or drinking sports drinks that are high in electrolytes.
• Get enough rest: Avoid heavy exercise during the first week of the keto diet. Instead, focus on light activities such as yoga or leisurely walking.
• Eat more fat: Make sure you're consuming enough calories and healthy fats, such as olive oil and avocado. This will help reduce cravings and keep you feeling satisfied.
• Gradually reduce carbs: If the keto flu is making it difficult to stick to the diet, try easing into it by gradually reducing your carbohydrate intake over a few days or weeks.
• Alter fat types: Choose certain types of fats, such as olive oil, to reduce the risk of keto flu symptoms. Avoid high levels of medium-chain triglycerides found in foods like coconut oil, butter, and palm kernel oil, as these can cause abdominal symptoms.
• Take supplements: Consider taking supplements to ensure you're getting enough vitamins, minerals, and fibre. Vitamin D, calcium, zinc, and selenium are important nutrients to focus on.
• Get enough sleep: Aim for at least seven hours of sleep per night, especially during the keto transition. This will help reduce stress and fatigue.

Preventing keto flu

Keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. Symptoms can include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation.

Stay Hydrated

Drinking plenty of water is crucial for preventing keto flu. A keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Aim for around 2-3 litres of water per day, but listen to your body and adjust as needed.

Get Enough Electrolytes

Replenishing electrolytes is essential to combat keto flu. When following a ketogenic diet, insulin levels decrease, causing the kidneys to release excess sodium, potassium, calcium, and magnesium. Include sodium-rich foods in your diet, such as salt, bone broth, bacon, and salted nuts. For magnesium, try seaweed, seeds, nuts, avocados, and leafy greens. Avocados, spinach, broccoli, mushrooms, and leafy greens are excellent sources of potassium.

Eat More Fat

It is important to eat enough fat, as it is the primary fuel source on a ketogenic diet. Include healthy fats like olive oil, avocado oil, nuts, seeds, and fatty fish in your meals. This will help reduce cravings and keep you feeling satisfied.

Ease into Keto Gradually

You don't have to start keto all at once. Start by cutting out refined sugar, then starches, before progressing to a low-carb diet. This gradual transition can help your body adjust and reduce the intensity of keto flu symptoms.

Get Enough Sleep

Prioritize sleep during the initial stages of a keto diet. Aim for 7-9 hours of quality sleep each night and avoid oversleeping to normalize your sleep patterns and improve sleep quality.

Avoid Strenuous Exercise

While exercise is important, it's best to avoid strenuous activities during the first week of keto. Opt for light activities like walking, yoga, or leisurely biking instead.

Manage Stress

Keto flu can increase stress levels, so finding ways to manage stress is crucial. Try meditation or deep breathing exercises to reduce stress and improve your overall sense of well-being.

Remember, keto flu is a temporary condition, and by following these tips, you can minimize its impact and set yourself up for success on your keto journey.

How long keto flu lasts

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is not an actual flu, and you will not develop a fever. However, it can be quite uncomfortable and the symptoms can range from mild to severe.

The keto flu usually hits within the first few days of starting the diet, and it can last anywhere from a few days to a few weeks, and sometimes even up to a month. The symptoms will gradually decrease as your body gets used to converting ketones into energy.

The symptoms of keto flu include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Cravings

There are some things you can do to reduce the symptoms of keto flu:

• Drink plenty of water to stay hydrated
• Replace electrolytes
• Get enough rest and avoid strenuous activities
• Eat enough fat and carbohydrates
• Cut out carbs slowly over time

Frequently asked questions