Brenda Khan
The keto diet is a popular eating pattern that replaces most carbohydrates with fat. While it is considered an effective way to lose weight, it often comes with some uncomfortable side effects, including headaches. This is often referred to as the keto flu or carb flu, and it is caused by the body adapting to a new diet consisting of very few carbohydrates. In this article, we will discuss the causes and symptoms of keto flu-related headaches, as well as ways to treat and prevent them.
| Characteristics | Values |
|---|---|
| Drink more water | Aim for at least 68 ounces (2 liters) of water each 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 |
| Eat more electrolyte-rich foods | Avocados, spinach, mushrooms, tomatoes, kale, almonds, pumpkin seeds, and oysters |
| Salt your food | Lightly salt your food to reduce the risk of an electrolyte imbalance |
| Take an electrolyte supplement | Electrolyte supplements may minimize the risk of dehydration and keto flu symptoms |
| Avoid intense exercise | Intense workouts can stress the body and increase the likelihood of headaches |
What You'll Learn
Drink more water
Drinking more water is one of the most important things you can do to alleviate keto flu symptoms, especially headaches. This is because dehydration is one of the most common side effects of the keto diet.
When you start the keto diet, your body enters a state called ketosis, where it burns fat instead of carbohydrates for energy. This metabolic shift causes your body to release and, therefore, lose water in multiple ways. Firstly, ketosis is accompanied by a drop in insulin levels, which can cause your kidneys to release excess sodium, along with water, through urine. Secondly, when your body enters ketosis, it starts using glycogen (its stored form of carbohydrates) for energy. Glycogen is bound to water molecules, so when it is used up, water is released as well.
Therefore, it is crucial to drink plenty of water to prevent dehydration when starting the keto diet. Most sources recommend drinking a minimum of 68 ounces (2 liters) of water each day. Coffee and tea also contribute to your fluid intake, but it is recommended to keep caffeine intake modest as high amounts may increase water loss.
In addition to drinking plenty of water, you can also eat more low-carb, water-rich foods such as cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes. These foods can help you stay hydrated while also providing you with electrolytes.
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Eat more low-carb, water-rich foods
Eating more low-carbohydrate, water-rich foods can help alleviate and prevent keto-induced headaches. This is because the keto diet is very low in carbs and can cause dehydration, which is one of the most common side effects of the keto diet and a significant driver of keto headaches.
Water-rich foods can help keep you hydrated and may also provide a good source of electrolytes. Some water-rich foods that are also low in carbs include:
- Cucumbers
- Zucchini
- Lettuce
- Celery
- Cabbage
- Raw tomatoes
In addition to eating water-rich foods, it is important to drink plenty of water and stay hydrated. Aim for at least 68 ounces (2 liters) of water each day.
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Avoid alcohol
Avoiding Alcohol
Alcohol is a diuretic, which means it makes you urinate more than usual. This can lead to dehydration, which is one of the most common side effects of the keto diet and a significant driver of keto headaches.
When you start the keto diet, your body will be losing excess water weight, so it's important to stay hydrated. Alcohol will only worsen the dehydration caused by the keto diet, so it's recommended to stop drinking alcohol while following a keto diet.
If you're experiencing a keto headache, drinking alcohol will only make it worse. It's best to avoid alcohol altogether when starting the keto diet, as it can dehydrate you and make the headache worse.
In addition to avoiding alcohol, there are a few other things you can do to prevent or treat keto headaches:
- Drink plenty of water. Aim for at least 68 ounces (2 liters) of water per day.
- Eat more low-carb, water-rich foods like cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes. These foods can help you stay hydrated while also providing some electrolytes.
- Eat more electrolyte-rich foods like avocados, spinach, mushrooms, tomatoes, kale, almonds, oysters, and pumpkin seeds.
- Lightly salt your food to maintain your electrolyte balance.
- Try an electrolyte supplement to further reduce your risk of dehydration.
- Avoid intense exercise during the initial days of the keto diet, as it can stress your body and increase the likelihood of headaches.
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Consume more electrolytes
Electrolytes are minerals that carry an electric charge. In the human body, these electrolytes include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. Electrolytes are vital for the proper functioning of your body, and imbalances can cause problems ranging from headaches to muscle cramps and convulsions.
When you start a keto diet, your body transitions from using carbohydrates for energy to burning fat. This shift can lead to a decrease in insulin levels, which can affect electrolytes such as potassium and sodium, contributing to dehydration and keto flu symptoms like headaches.
To combat these issues, it is essential to consume more electrolytes. Here are some ways to do that:
- Eat more electrolyte-rich foods: Avocados, spinach, mushrooms, and tomatoes are excellent sources of potassium. Kale, almonds, oysters, and pumpkin seeds provide ample magnesium.
- Salt your food: Adding a little extra salt to your meals can help maintain your electrolyte balance. You can also add a pinch of salt to your water.
- Try an electrolyte supplement: Electrolyte supplements are a convenient way to ensure you're getting enough electrolytes and can help minimise the risk of dehydration and keto flu symptoms.
- Drink plenty of water: Water is crucial for staying hydrated, especially during the initial phases of keto when your body is losing water weight. Aim for at least 68 ounces (2 litres) of water per day.
- Get more sodium, potassium, and magnesium: These key electrolytes play vital roles in maintaining proper body function. Include foods rich in these minerals, such as leafy greens, nuts, and seeds.
By increasing your electrolyte intake, you can help alleviate keto flu symptoms like headaches and support your body during its transition into ketosis.
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Avoid intense exercise
Avoiding intense exercise is one of the most important things to consider when dealing with keto flu headaches. Here are some reasons why you should refrain from intense workouts during the initial phase of a keto diet:
Stress on the Body
During the initial days of a keto diet, your body is already under stress as it adapts to a new fuel source, shifting from burning glucose to burning fat for energy. Intense exercise can further stress your body, increasing the likelihood of headaches.
Dehydration
The keto diet has a diuretic effect, causing an increase in urination and a higher risk of dehydration. Intense workouts can lead to excessive sweating, worsening dehydration and potentially contributing to headaches.
Glycogen Depletion
When starting a keto diet, your body's glycogen stores, which are used for quick energy bursts during intense exercise, become depleted. This may result in not having enough glycogen to fuel intense workouts, which could, in turn, lead to increased stress and headaches.
Performance Inhibition
Research suggests that ketogenic diets can inhibit exercise performance by up to 20% during the initial phases. Therefore, engaging in intense exercise may not be as productive as it would be outside of the keto diet.
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Instead of intense exercise, opt for light activities such as walking, yoga, or leisurely biking. These activities can help improve symptoms of keto flu, including headaches, without putting excessive strain on your body.
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Frequently asked questions
To prevent a keto headache, it's important to stay hydrated and eat plenty of nutritious foods. Drink at least 68 ounces (2 liters) of water each day and eat more low-carb, water-rich foods like cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes.
To treat a keto headache, it's important to address the underlying causes, which may include dehydration, low blood sugar, and electrolyte imbalances. Drink plenty of water, eat electrolyte-rich foods like avocados, spinach, mushrooms, and tomatoes, and consider taking an electrolyte supplement.
If your keto headache is unbearable or debilitating, or if it lasts for longer than a week, you should pause the diet and consult a doctor. Intense keto flu symptoms later in the diet, especially if they interfere with your daily life, may be a sign that your body is reacting adversely to the diet or that you have a more serious medical condition.
