Keto Flu: When Does It Start And How To Prepare?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can start within the first few days of cutting back on carbs and can last from a few days to several weeks.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

The symptoms of keto flu can start within the first few days of cutting back on carbs. For some, the transition period can be particularly challenging. The symptoms can range from mild to severe and vary from person to person.

• Stomach aches or pains: Stomach discomfort is a common symptom of keto flu. It can be distressing and may be accompanied by intestinal pain.
• Nausea: Feeling nauseous is another frequent symptom reported by people starting the keto diet. It can be managed by altering the types of fats consumed and ensuring adequate fluid intake.
• Headaches: The keto diet can cause headaches, which are often linked to dehydration. Staying hydrated and consuming enough electrolytes can help alleviate these symptoms.
• Fatigue: Many people experience fatigue or tiredness during the initial phase of the keto diet. Ensuring adequate fluid intake and getting plenty of rest can help reduce fatigue.
• Muscle soreness: Some individuals may experience muscle aches and soreness. Light exercise, such as yoga or leisurely walking, can help relieve muscle pain and tension.
• Cravings: Keto flu may induce cravings for sugar and carbohydrates. Eating enough healthy fats can help reduce cravings and keep you feeling satisfied.
• Diarrhea and constipation: The keto diet can cause digestive issues such as diarrhea and constipation. Staying hydrated and increasing fibre intake can help manage these symptoms.
• Sleep issues: Some people may experience difficulty falling asleep or staying asleep. Ensuring adequate fluid intake, practising good sleep hygiene, and trying relaxation techniques like taking an Epsom salt bath can aid in improving sleep.
• Brain fog and irritability: Keto flu may also lead to cognitive symptoms like brain fog, difficulty concentrating, and irritability. These symptoms may be related to changes in energy sources and electrolyte imbalances.

While the keto flu can be unpleasant, there are strategies to manage and prevent these symptoms, such as staying hydrated, replacing electrolytes, gradually transitioning to the diet, and ensuring adequate rest.

How to manage keto flu

Keto flu is a collection of symptoms that some people may experience when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

• 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, muscle cramps and stomach discomfort are common in the first week of following a ketogenic diet, so it's important to get plenty of rest.
• Eat keto-friendly foods: Eating more healthy keto-approved foods can help satisfy your cravings and make the transition to the new diet easier.
• Stay hydrated and replace electrolytes: The keto diet can lead to a loss of electrolytes, which can cause symptoms such as weakness, cramps, and headaches. Drinking plenty of water and consuming electrolytes can help prevent these symptoms.
• Eat more fat and calories: It's important to eat enough fat, as it is the primary fuel source on the ketogenic diet. Eating more fat can help reduce cravings and keep you feeling satisfied.
• Focus on alkalizing foods: Eating alkaline foods can help reduce inflammation, restore nutrient stores, and balance your body's pH level. Examples of alkaline foods include fresh vegetables, apple cider vinegar, and green drinks made from powder.
• Take it slow: If you're feeling overwhelmed by the keto flu, consider easing into the diet more slowly instead of going cold turkey. You can gradually reduce your carbohydrate intake over time.

The keto diet

The ketogenic diet, or keto diet, is a popular eating plan that involves a significant reduction in carbohydrate intake and a corresponding increase in fat consumption. The aim is to induce a state of ketosis, where the body burns stored fat for energy instead of glucose. While this diet can be an effective way to lose weight, it is not without its challenges, and one of the most well-known complications is the "keto flu".

Keto flu is a collection of symptoms that can occur when a person starts the keto diet. These symptoms, which usually begin within the first few days of reducing carbohydrate intake, are often flu-like, hence the name. They can range from mild to severe and typically last from a few days to a few weeks, but in some cases, they may persist for up to a month.

The symptoms of keto flu include:

• Headaches
• Fatigue
• Nausea
• Constipation or diarrhoea
• Muscle soreness or cramps
• Irritability
• Dizziness
• Sugar cravings
• Trouble sleeping
• Poor focus and concentration ("brain fog")

The keto flu occurs as a result of the body's abrupt transition from using carbohydrates for energy to burning fat. This shift can cause temporary imbalances in energy sources, insulin levels, and minerals in the body, leading to the various symptoms described above. Additionally, the decrease in insulin can result in increased sodium, potassium, and water release in the urine, which can cause dehydration.

How to Manage Keto Flu:

For those considering the keto diet, it is important to be aware of the potential challenges posed by the keto flu. Here are some strategies to help manage and mitigate its symptoms:

• Gradual transition: Instead of abruptly eliminating carbohydrates, try gradually reducing your intake over a few days or weeks. This gives your body more time to adjust to the new diet and can lessen the severity of keto flu symptoms.
• Stay hydrated: Drink plenty of water to prevent dehydration, which can exacerbate symptoms such as fatigue and muscle cramps.
• Replace electrolytes: The keto diet can cause a loss of electrolytes, so be sure to add plenty of salts, potassium, and magnesium to your diet. Drinking sports drinks or taking supplements can also help.
• Consume healthy fats: Ensure you are getting enough healthy fats in your diet. This will help reduce cravings and keep you feeling satisfied, which is especially important if nausea is making it difficult to eat.
• Get plenty of rest: Allow your body to rest and adjust to the new diet. Avoid strenuous exercise during the first week, and opt for lighter activities such as yoga or leisurely walking.
• Seek medical advice: If your keto flu symptoms persist beyond a week or become severe or debilitating, consult your doctor. They can help determine if your symptoms are due to something more serious and provide guidance on adjusting your diet.

How long does 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.

The keto flu can last anywhere from a few days to several weeks, and in extreme cases, it can last up to a month. However, for most people, symptoms typically get better within 10 days. If your symptoms last longer than 10 days or are particularly painful or debilitating, it is recommended that you consult a doctor.

To reduce the duration and severity of the keto flu, it is suggested that you:

• Drink plenty of water to stay hydrated and prevent dehydration, which is a common side effect of the keto diet.
• Take electrolyte supplements or drink sports drinks to replace lost electrolytes, which can help with muscle cramps and nausea.
• Get plenty of rest and avoid strenuous exercise until your symptoms improve.
• Gradually reduce your carb intake over a few days or weeks instead of cutting them out all at once.

Keto flu remedies

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can range from mild to severe and vary from person to person. They typically last for a few days or up to a few weeks, but in some cases, they may last up to a month.

• Stay hydrated: Drink plenty of water to prevent dehydration, as a keto diet can cause a rapid loss of water stores. This is especially important if you are experiencing diarrhea, which can lead to additional fluid loss.
• Replace electrolytes: Include salt in your food and consume potassium-rich, keto-friendly foods like leafy greens and avocados. You can also try drinking a cup of full-salt broth.
• Get enough rest: Avoid strenuous exercise during the first week of the keto diet. Instead, opt for light activities such as walking, yoga, or leisurely biking, and focus on getting enough sleep.
• Eat more fat: Consume healthy fats like avocado, which can help curb cravings and encourage ketosis. Make sure you are getting enough calories and healthy fats in your diet to increase your energy levels and reduce nausea.
• Gradually reduce carbs: If you are having a difficult time adapting to the keto diet, try reducing your carb intake gradually over a few days or weeks instead of all at once. This can help your body adjust to the new diet more naturally and reduce keto flu symptoms.

Frequently asked questions