Keto Flu: Fact Or Fiction?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The diet forces the body to burn ketones for energy instead of glucose, which is known as ketosis. The keto flu is not an actual flu, but the symptoms are similar, including headache, fatigue, body aches, dizziness, and nausea. The keto flu is temporary and usually lasts a few days to a few weeks. There are several remedies to alleviate the symptoms, such as drinking plenty of water, consuming electrolytes, and eating more fat.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The intention is to put your body in a state of ketosis, where it burns stored fat for energy instead of glucose.

Symptoms of the keto flu can include:

• Headaches
• Fatigue
• Body aches
• Dizziness
• Nausea
• Constipation
• Diarrhea
• Irritability
• Brain fog
• Muscle soreness
• Cravings

These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. The drastic reduction in carbohydrates can come as a shock to the body and may result in withdrawal-like symptoms.

The keto flu is not contagious or dangerous, but it can be very unpleasant. Symptoms usually appear within the first few days of starting the diet and typically last for a few days to several weeks.

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

• Drink plenty of water
• Increase electrolyte intake
• Get enough sleep
• Avoid strenuous exercise
• Eat enough healthy fats
• Cut out carbs slowly

Causes of keto flu

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.

Carb Withdrawal

The ketogenic diet is very low in carbohydrates, which are the body's main source of energy. When the body doesn't have enough glucose from carbs, it starts burning fat for fuel, resulting in increased ketone levels. This sudden switch from using carbs and glucose as fuel to using fat as fuel can be challenging for the body to adjust to, leading to keto flu symptoms.

Electrolyte Imbalance

Carbohydrates support the body's electrolyte balance, so a sudden and drastic reduction in carb intake can disrupt this balance. Electrolytes are essential for nerve function and fluid regulation. When insulin levels decrease during ketosis, the body may also release excess sodium, leading to electrolyte imbalances. This can result in symptoms such as fatigue, muscle cramps, and body weakness.

Dehydration

Glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carb intake, glycogen levels decrease, and the body excretes water. Additionally, ketones produced during ketosis have a diuretic effect, increasing urination. This can lead to dehydration, which may exacerbate other keto flu symptoms.

Genetics and Individual Factors

The exact cause of keto flu is unknown, but genetics and individual differences in metabolism may play a role. Some people may experience more severe keto flu symptoms due to genetic factors that influence how their body adjusts to a low-carb diet.

Sodium Deficiency

Low-carb diets reduce insulin levels, which play a role in regulating sodium retention. With lower insulin levels, the body may excrete more sodium through urine, leading to sodium deficiency. Sodium is crucial for nerve function, fluid balance, and hormone regulation. A sodium deficiency can cause symptoms such as headaches, weakness, fatigue, and muscle cramps.

While starting a ketogenic diet can trigger the keto flu, it's important to note that the symptoms are usually temporary and can be managed with proper precautions and adjustments.

How to get rid of keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This happens because the body is adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle cramps, headaches, nausea, constipation, and cravings.

• Stay hydrated: Drink lots of water to prevent dehydration, which is a common side effect of the keto diet. This is especially important if you previously consumed a lot of sugary drinks.
• Replace electrolytes: When your body dumps water, it also dumps electrolytes, which can cause keto flu symptoms such as fatigue, muscle cramps, and body weakness. Add more salt to your food or drink sports drinks that are high in electrolytes.
• Eat enough fat and calories: The keto diet can reduce your appetite, making it difficult to consume enough calories. Make sure you're getting enough healthy fats and calories to increase your energy levels and reduce nausea.
• Get plenty of rest: Avoid heavy exercise during the first week of the keto diet. Instead, focus on lighter forms of exercise such as yoga or stretching, and get enough sleep.
• Transition slowly: The keto flu is often the result of a sudden dietary shift. If you're having trouble adjusting, try easing into the keto diet by gradually reducing your carbohydrate intake over a few days or weeks.
• Eat alkalizing foods: Focus on consuming fresh vegetables, especially green leafy vegetables, avocados, mushrooms, and green drinks. Limit caffeine and avoid inflammatory, processed foods.
• Consume B vitamins: B vitamins are important for energy production and cognitive health. Include nutritional yeast, organ meats, grass-fed meat, salmon, pastured eggs, and poultry in your diet.

Keto flu duration

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is important to note that this is not an actual flu, but the symptoms can be similar, including headache, fatigue, body aches, dizziness, and nausea. The keto flu can be caused by the body adapting to a new diet with very few carbohydrates. This can lead to a state of ketosis, where the body burns fat for energy instead of carbohydrates.

The duration of the keto flu can vary from person to person. Some people may experience symptoms for just a few days, while others may have symptoms for several weeks. On average, symptoms typically last about a week but can persist for up to two weeks or even a month in some cases. Symptoms usually appear within the first two to seven days of starting the diet.

The good news is that the keto flu is usually temporary, and there are ways to reduce its impact. Staying hydrated, replacing lost electrolytes, getting enough rest, and gradually transitioning to the diet are some recommended ways to ease the symptoms. If symptoms persist or become severe, it is recommended to consult a doctor.

Who is likely to get keto flu

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. It is not recognised by medicine and its exact cause is unknown. However, it is quite common in individuals who are beginning a ketogenic diet and can be made worse by dehydration.

Not everyone who tries a keto diet will experience keto flu symptoms. The likelihood of experiencing the keto flu may be influenced by a variety of factors, including:

• Genetics: Some people are naturally "metabolically flexible", meaning they can shift metabolic states easily without experiencing health symptoms.
• Dehydration: The keto diet can cause rapid water loss, so staying well-hydrated is important for preventing keto flu symptoms.
• Electrolyte loss: The keto diet can lead to a loss of electrolytes, which can cause symptoms such as fatigue, muscle cramps, and body weakness.
• Diet quality: Making a sudden and drastic change to your diet can increase the likelihood of experiencing keto flu symptoms.
• Carbohydrate withdrawal: The keto diet involves removing most carbohydrates, which are the body's main source of fuel. This can result in withdrawal-like symptoms similar to those experienced when weaning off an addictive substance.

If you decide to try the keto diet, it is recommended to work with a registered dietitian to ensure you are following protocols in a safe manner.

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