Jittery On Keto: Is This Normal?

The ketogenic diet is a popular, effective way to lose weight and improve health. It involves eating a low-carb, high-fat diet, which causes the body to burn fat instead of glucose for energy. This state is called ketosis. While the keto diet is considered safe for most people, it is associated with some unpleasant side effects, which some followers of the diet refer to as the keto flu. Symptoms of the keto flu include fatigue, insomnia, headaches, and jitteriness. These side effects are usually temporary and can be mitigated by staying hydrated, replacing lost electrolytes, and getting enough rest.

Carb withdrawal

The keto flu is akin to a mild form of dehydration, as the body rapidly loses its water content and electrolytes. It is recommended to drink plenty of water, add salt to meals, and eat plenty of non-starchy vegetables to mitigate these effects.

Additionally, the reduction in carbohydrate intake can affect blood sugar levels, which can impact energy levels. This can cause intense cravings for sugary snacks, but these cravings will diminish and disappear as the body adapts to the new diet.

For some, the transition to a ketogenic diet may be smoother if carbohydrates are reduced gradually rather than all at once. It is also important to ensure adequate intake of fat, the primary fuel source on the ketogenic diet, to reduce cravings and keep you feeling satisfied.

The keto flu is typically temporary, and most people will start feeling better within a week of starting the diet.

Electrolyte loss

When starting a ketogenic diet, it is common to experience a range of side effects, which can include feeling jittery. This is often referred to as the "keto flu", and it is usually temporary, lasting only a few days to a week. One of the main causes of the keto flu is electrolyte loss, particularly sodium, potassium, and magnesium.

Electrolytes are essential minerals that play a crucial role in various bodily functions, including nerve and muscle function. When you start a ketogenic diet, your body undergoes a significant shift in metabolism, switching from burning glucose to burning fat for fuel. This transition can lead to a rapid reduction in your body's water content, resulting in the loss of electrolytes through urination. Additionally, the ketogenic diet often involves removing processed foods, fruits, and vegetables that are rich sources of electrolytes.

To combat electrolyte loss, it is important to replenish your body's stores by consuming adequate amounts of sodium, potassium, and magnesium. Salting your food generously can help replace sodium, while incorporating potassium-rich foods like avocados and leafy greens can boost potassium levels. For magnesium, consider taking supplements or including magnesium-rich foods in your diet, such as dark chocolate, nuts, and seeds.

Staying properly hydrated is also crucial in managing electrolyte loss. Drinking plenty of water can help reduce symptoms associated with electrolyte imbalances, such as fatigue, muscle cramps, and headaches. In addition to water, you can consume bone broth, which is an electrolyte-packed drink, or add no-sugar-added electrolyte powders to your water.

By addressing electrolyte loss and staying hydrated, you can help alleviate the jittery feeling and other symptoms associated with the keto flu. However, if symptoms persist or become severe, it is recommended to consult a healthcare professional for further guidance.

Dehydration

The keto diet involves cutting carbs, which are what helps the body retain water and sodium, and eating more fat. This means the body starts burning fat for energy instead of glucose, a process called ketosis. As a result, the body loses water and electrolytes, leading to dehydration.

Some common signs of dehydration on the keto diet include dry mouth and throat, fatigue and weakness, and dizziness and lightheadedness. It is important to increase your water intake and consider incorporating electrolyte-rich foods and drinks into your diet if you experience any of these symptoms.

• Start your day with a glass of water and try to drink around eight glasses of water throughout the day.
• Keep a full glass of water near you, so it's easy to remember to drink.
• Buy a tracking cup or download a water-tracking app to monitor your daily water intake.
• Stay hydrated with other liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods like leafy vegetables, which have a high water content, and nuts and seeds, which are high in electrolytes.
• Drink until your urine is light yellow. If it's dark yellow, it's a sign of dehydration.

It's also important to be mindful of foods and drinks that can make dehydration worse, such as alcohol, caffeine, and processed foods.

Increased urination

Keto dieters often experience frequent urination for the first week or two. As long as you are staying hydrated, this side effect is not a big deal. It will go away once your metabolism switches over to burning fat for fuel.

In addition to increased urination, other common side effects of starting a keto diet include:

• Fatigue
• Brain fog
• Headaches
• Irritability
• Muscle cramps
• Lightheadedness
• Nausea
• Diarrhea
• Stomach or intestinal pain
• Sugar cravings
• Insomnia

These side effects are usually temporary and will typically resolve within the first week or two of starting the diet. However, it is important to drink plenty of water and replenish electrolytes to avoid dehydration.

Insomnia

It is normal to feel jittery when starting a keto diet. This is because your body is experiencing a significant metabolic change, switching from burning glucose to burning fat as its primary fuel source. This can lead to a state of "keto flu", which includes symptoms such as fatigue, nausea, headache, irritability, and insomnia. Insomnia, in particular, can be caused by initial spikes in the stress hormone cortisol due to the extreme dietary change. The reduction in insulin release associated with a keto diet may also decrease the amount of tryptophan, a precursor to serotonin and melatonin, which are important for sleep.

However, these negative side effects are usually temporary and can be mitigated by staying properly hydrated, replacing lost electrolytes, and ensuring adequate intake of fat and carbohydrates. It is also recommended to reduce your carbohydrate intake gradually, rather than all at once, to give your body time to adjust.

Most people find that the negative side effects of starting a keto diet pass after a few days. In fact, many long-term keto dieters claim that they sleep better than before after adapting to the diet.

Frequently asked questions