Keto Flu And Dizziness: What's The Connection?

The keto flu is a set of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include dizziness, headaches, fatigue, and nausea, and they 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. The keto flu is not dangerous, but it can be unpleasant. The symptoms usually last from a few days to a couple of weeks, and in some cases, up to a month.

Dizziness is one of many keto flu symptoms, including fatigue, headaches, and nausea

Dizziness is indeed one of the many symptoms of keto flu, along with fatigue, headaches, and nausea. The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is a very low-carbohydrate, high-fat, and moderate-protein diet. The symptoms arise due to the body's response to carbohydrate restriction and can include:

• Brain fog
• Headaches
• Chills
• Sore throat
• Digestive issues
• Insomnia
• Irritability
• Sugar cravings
• Poor focus and concentration
• Stomach pains
• Nausea
• Cramping
• Confusion
• Muscle soreness
• Difficulty falling asleep

These symptoms typically last from a few days to two weeks and, in some cases, up to a month. The severity and duration of the keto flu can vary depending on individual factors such as genetics and lifestyle. For example, a diet high in refined sugar and carbohydrates before starting the keto diet may lead to more severe withdrawal symptoms.

To alleviate the symptoms of keto flu, it is recommended to:

• Increase water intake: Drink plenty of water to stay hydrated and help reduce symptoms like fatigue and muscle cramping.
• Replace electrolytes: Consume electrolytes like sodium, potassium, and magnesium, which can be lost due to decreased insulin levels on a ketogenic diet.
• Eat more fat: Increase fat intake, especially Medium-Chain Triglycerides (MCTs), to speed up the transition to burning fat for energy.
• Get proper rest: Aim for 7-9 hours of sleep per night to reduce stress and improve symptoms.
• Avoid strenuous exercise: Opt for low-intensity exercises like walking or yoga until the keto flu passes.

Keto flu is caused by the body's response to a low-carb diet

Keto Flu: Caused by the Body's Response to a Low-Carb Diet

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

Reducing carb intake forces the 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.

The ketogenic diet typically reduces carbohydrates to 20-50 grams per day. This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

The keto flu is essentially your body feeling the symptoms of withdrawal from carbs. Your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body. When carb intake is drastically reduced, your body is depleted of stored glucose and instead turns to burning fatty acids for energy.

Symptoms of Keto Flu

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog

Managing Keto Flu Symptoms

• Ease into the diet: Start with a typical low-carb diet and give your body time to adjust before going full keto.
• Stay hydrated: Drink lots of water to prevent headaches and boost energy levels.
• Take an electrolyte supplement: Add plenty of electrolytes like salts, potassium, and magnesium to your diet to prevent cramps and nausea.
• Increase healthy fat intake: Do not reduce calorie intake too much. Ramping up fat consumption can help speed up the transition of burning fat instead of glucose for fuel.
• Get plenty of rest: Try taking an Epsom salt bath to soothe and relax your muscles and improve electrolyte absorption.
• Try light exercise: Light exercise will help relieve muscle pain and tension. Try a restorative yoga class to help loosen muscles and release endorphins to boost your mood and motivation.

The keto diet restricts carbohydrates, forcing the body to burn fat for energy

Dizziness is indeed a symptom of keto flu, along with nausea, insomnia, irritability, headaches, and more. These symptoms are caused by your body's response to a restricted intake of carbohydrates. The keto diet is very low in carbohydrates, forcing the body to burn fat for energy instead.

The keto diet is a high-fat, low-carbohydrate diet that can induce a metabolic state called ketosis, where the body uses fat as its primary energy source instead of carbohydrates. Normally, fat is a secondary fuel source that the body turns to when glucose (derived from carbohydrates) is not available.

By significantly reducing carbohydrate consumption, the keto diet lowers insulin levels, triggering a series of metabolic changes. This includes a process called ketogenesis, where the body produces ketone bodies as an alternative energy source. Ketone bodies can be effectively used by vital organs, such as the heart, muscles, and kidneys, and can even cross the blood-brain barrier to provide energy for the brain.

To reach and maintain ketosis, carbohydrate intake must be restricted to less than 50 grams per day. This typically involves reducing or eliminating grains, legumes, fruits, and certain vegetables from the diet.

Benefits and Risks of the Keto Diet

Proponents of the keto diet claim that it can lead to rapid weight loss, enhance mental clarity, and boost energy levels. Some studies also suggest that the keto diet may offer health benefits, such as reducing the risk of type 2 diabetes, hyperlipidemia, heart disease, and cancer.

However, the keto diet also carries several risks and side effects. Due to its high-fat content, particularly saturated fats, the keto diet has been linked to an increased risk of heart disease. It may also lead to nutrient deficiencies, liver problems, kidney issues, constipation, and fuzzy thinking. Additionally, long-term compliance with the keto diet can be challenging, and the weight loss may not be sustained in the long run.

Therefore, it is essential to consult a healthcare professional before starting the keto diet or any other restrictive diet to ensure it is safe and suitable for your individual needs.

Symptoms can last from a few days to several weeks

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

The keto flu can last from a few days to several weeks, and in some cases, up to a month. The duration of the keto flu depends on the individual and their metabolic flexibility, which is influenced by genetics and lifestyle habits. For example, those who previously consumed a diet low in refined sugar and starches may only experience mild symptoms for a few days. On the other hand, individuals who previously consumed a diet high in sugar and carbohydrates may experience more severe and prolonged symptoms.

During the keto flu, it is important to stay hydrated, replace lost electrolytes, get enough rest, and ensure adequate consumption of fat and carbohydrates. While the keto flu can be unpleasant, it is typically temporary and not dangerous. However, if you are experiencing severe symptoms or prolonged diarrhea, vomiting, or fever, it is recommended to consult a doctor to rule out other causes.

Staying hydrated and consuming electrolytes can help alleviate keto flu symptoms

Dizziness is indeed a symptom of keto flu, along with nausea, insomnia, headaches, and fatigue. These symptoms are caused by your body adapting to a new diet consisting of very few carbohydrates.

• Drink plenty of water: Water is essential for combating keto flu. Aim to drink a minimum of 2.5 litres of fluid every day during the first week of your keto diet. You can also increase your water intake by drinking herbal tea or no-calorie flavoured water.
• Replenish electrolytes: A keto diet can deplete electrolytes such as sodium, potassium, and magnesium. Include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet. You can also add a pinch of salt to your water or drink bone broth.
• Drink sports drinks: Sugar-free sports drinks are an easy way to rehydrate and replenish electrolytes without adding carbs or calories.
• Take supplements: If you are not getting enough electrolytes from your diet, consider taking supplements such as magnesium supplements.
• Eat electrolyte-rich foods: In addition to leafy greens and avocados, other food sources of electrolytes include fish, meat, and winter squash (for potassium); spinach, chicken, beef, and fish (for magnesium); and salted butter or bone broth (for sodium).

By staying hydrated and consuming electrolytes, you can help your body retain fluids and maintain a healthy balance of electrolytes, which will alleviate symptoms such as dizziness, fatigue, and muscle cramps.

Frequently asked questions