Keto Flu: First Day Fatigue And Energy Drain

The keto diet is a popular, effective way to lose weight and improve health. However, it is associated with some unpleasant side effects, which some followers refer to as the keto flu. The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. So, is it normal to feel drained on your first day on keto? Yes, it is.

Keto flu

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

Symptoms

• Headaches
• Fatigue
• Muscle aches and soreness
• Nausea
• Brain fog
• Irritability
• Diarrhea or constipation
• Trouble sleeping
• Poor focus and concentration
• Sugar cravings
• Stomach or intestinal pain

How to Manage Symptoms

• Drink plenty of water
• Take an electrolyte supplement
• Get plenty of rest
• Try light exercise
• Eat enough fat and carbs

Carb withdrawal

• Headaches
• Nausea
• Dizziness
• Muscle cramps
• Bowel changes
• Fatigue
• Mental fogginess
• Irritability
• Stomach pain
• Constipation
• Increased thirst

The keto flu usually lasts for a few days to a few weeks, and the severity of the symptoms depends on the degree of carb dependence prior to starting the diet. It is important to be patient and support your body with electrolytes during this transition period.

To help manage carb withdrawal, it is recommended to:

• Increase fluid intake and get more electrolytes, especially sodium, potassium, and magnesium.
• Focus on eating foods that are high in fiber and fat, such as flax seeds, salads with protein, and low-carb vegetables like leafy greens, broccoli, cucumbers, and celery.
• Plan meals and snacks in advance to make it easier to stick to the diet.
• Reward yourself for making positive progress and staying motivated.
• Avoid stress and take time to relax and do things that bring you joy.
• Reach out to people who can offer support and share their own experiences with low-carb diets.

Dehydration

The keto diet can also cause an electrolyte imbalance, which can further contribute to dehydration. Electrolytes such as sodium, potassium, and magnesium are important for maintaining fluid balance in the body, and a deficiency in these electrolytes can lead to dehydration.

Symptoms of dehydration include:

• Fatigue and weakness
• Muscle cramps and spasms
• Headaches
• Dark-colored urine
• Constipation

To avoid dehydration while on the keto diet, it is important to drink plenty of water and other fluids. It is also recommended to replace electrolytes, such as by salting food to taste or including potassium-rich, keto-friendly foods like leafy greens and avocados in the diet.

Lack of sleep

The keto diet doesn't include many carbs, which means the body absorbs less dietary L-tryptophan, which assists with the production of serotonin. As a result, people often experience insomnia when they first start the keto diet. This is known as "keto insomnia" and is considered a symptom of "keto flu", along with other symptoms such as body aches, hunger, and increased thirst.

Keto insomnia can cause difficulty falling and staying asleep, resulting in fatigue and low energy during the day. It can also lead to increased stress and irritability, and negatively impact performance at work or school, and increase the risk of accidents. However, it's important to note that keto insomnia is only a short-term problem and usually lasts up to 4 weeks, as the body takes time to adjust to running on ketones instead of sugar for energy.

To manage keto insomnia, it is recommended to gradually reduce carbohydrates, consume carbs later in the day, ensure adequate electrolyte intake, and practice a consistent sleep schedule. It's also important to avoid caffeine and electronic devices close to bedtime, as these can disrupt sleep.

In the long term, the keto diet may lead to deeper sleep and less required sleep overall. A study published by the International League Against Epilepsy found that while the keto diet may decrease total sleep time, it improved sleep quality and increased REM sleep.

Electrolyte imbalance

Electrolytes are minerals in our bodies that are responsible for proper body function and are derived from foods and drinks. Electrolyte imbalances can wreak havoc on our bodies and make us feel unwell.

Symptoms of Electrolyte Imbalance

• Fatigue
• Headaches
• Muscle cramps and spasms
• Irritability
• Nausea
• Brain fog
• Diarrhea
• Constipation
• Confusion
• Loss of alertness
• Poor judgment
• Seizures
• Irregular heartbeat
• High blood pressure
• Insomnia

Causes of Electrolyte Imbalance

• Dehydration
• Not eating a wide variety of whole foods
• Taking certain medications while on keto
• Fluid loss
• Exercise
• Kidney disease
• Heart failure
• Diuretics

How to Prevent and Treat Electrolyte Imbalance

• Drink plenty of water
• Eat a balanced diet with a variety of whole foods
• Take electrolyte supplements
• Eat more salt
• Eat potassium-rich foods such as avocados, portabella mushrooms, spinach, and salmon
• Eat magnesium-rich foods such as leafy green vegetables, chia seeds, hemp seeds, macadamia nuts, and almonds

Frequently asked questions