Keto Flu: Should You Be Concerned Or Rejoice?

The keto flu is a collection of symptoms that some people experience when starting 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. Symptoms can include stomach or intestinal pain, diarrhea, fatigue, muscle soreness, and cravings. While some people may experience these symptoms, others may transition to a ketogenic diet without any side effects. The keto flu is usually temporary and typically lasts a few days to several weeks. If you are not experiencing the keto flu, you may simply be one of the lucky ones who adjust to the diet without any adverse side effects.

You may be metabolically flexible

Metabolic flexibility refers to the body's ability to adapt to changes in metabolic or energy demands. It is characterised by the body's ability to switch between burning glucose and fat for energy, depending on immediate needs. This flexibility is determined by genetics and is linked to insulin resistance, with some people being able to shift metabolic states with little to no keto flu symptoms.

Metabolic flexibility is influenced by the balance of energy supply and demand across the mitochondria. When energy supply exceeds demand, such as during a sedentary lifestyle, there is a buildup of fat in non-adipose tissue, leading to insulin resistance and metabolic complications. On the other hand, endurance athletes exhibit high metabolic flexibility, with increased insulin sensitivity and oxidative capacity, despite higher lipid content.

Strategies to improve metabolic flexibility include exercise, caloric restriction, intermittent fasting, sodium-glucose cotransporter-2 inhibitors, cold exposure, and hypobaric hypoxia. These interventions help restore the balance between energy supply and demand, enhancing the body's ability to switch between fuel sources efficiently.

It could be genetic

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms are caused by the body adapting to a new diet that consists of very few carbohydrates. The drastic reduction in carbohydrates can be a shock to the body and may result in withdrawal-like symptoms.

The reason some people experience the keto flu while others don't is not entirely clear, but it is believed to be influenced by several factors, including genetics, electrolyte loss, dehydration, and carbohydrate withdrawal. Some people are naturally "metabolically flexible," meaning they can easily shift between different metabolic states without experiencing negative health symptoms.

Genetics is thought to play a role in how individuals respond to the ketogenic diet. While the exact mechanisms are not yet understood, it is believed that genetic variations may influence how the body adapts to a new fuel source and how susceptible individuals are to the keto flu symptoms.

If you are concerned about not experiencing the keto flu, it is important to remember that the absence of symptoms is not necessarily a cause for worry. It could be that your body is adjusting well to the new diet, and you are one of the lucky ones who don't experience any negative side effects. However, it is always a good idea to monitor your health and be aware of any changes or symptoms that may develop over time.

Additionally, it is worth noting that the keto flu is typically a temporary condition, and even if you don't experience it initially, you may still encounter some challenges as your body adapts to the new diet over time. It is important to listen to your body and make adjustments as needed. Consulting with a healthcare professional or a nutritionist can also provide personalized guidance and support throughout your keto journey.

You might be staying well-hydrated

Staying well-hydrated is a crucial factor in managing keto flu symptoms. The keto diet can cause a rapid loss of water stores, which can lead to dehydration. This is because the stored form of carbohydrates, glycogen, binds to water in the body. When you reduce your carbohydrate intake, your glycogen levels drop, and water is excreted from the body.

Therefore, it is essential to drink plenty of water to stay hydrated. This can help alleviate symptoms such as fatigue and muscle cramping. Staying hydrated is especially important if you are experiencing keto-flu-associated diarrhea, as it can lead to additional fluid loss. To help you remember to drink enough water, set a reminder on your phone or keep a full glass of water within reach. A general guideline for daily water intake is to take your current body weight in ounces and divide it by two, which will give you the minimum ounces of water to drink each day. If you are very active, be sure to drink more than this minimum amount.

In addition to hydration, it is important to replace lost electrolytes. The keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. Include potassium-rich, keto-friendly foods in your diet, such as leafy greens and avocados. These foods are also high in magnesium, which can help reduce muscle cramps, sleep issues, and headaches.

By staying well-hydrated and ensuring adequate electrolyte intake, you can effectively manage keto flu symptoms and support your body during the transition to a ketogenic diet.

You're consuming enough electrolytes

If you're consuming enough electrolytes, you're likely to be avoiding the keto flu. The keto flu is often blamed on dehydration and low blood sugar, but it can also be caused by an electrolyte imbalance.

Electrolytes are minerals that carry an electric charge in your body. They include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. These electrolytes are important for everyone but are especially important for people on the keto diet because low-carb dieters have multiple forces pushing them toward deficiencies.

A whole-food keto diet tends to be lower in certain electrolytes, and when you restrict carbs on keto, you lose more sodium and potassium through urine. This is because when you restrict carbs on keto, the hormone insulin stays low, and low insulin signals your kidneys to activate "diuretic mode." This means you start losing more water, sodium, and potassium through urine.

You can address this electrolyte imbalance by consuming more electrolytes. Try drinking sports drinks or taking supplements. You can also get more electrolytes by consuming salt, green leafy vegetables, and avocados.

• Low energy
• Muscle cramps
• Brain fog
• Headaches
• Weakness
• Insomnia
• Difficulty concentrating

You're easing into the keto diet

If you're easing into the keto diet, there are some important things to keep in mind. The keto diet is a low-carb, high-fat diet that can be challenging to start. It's likely a big change from the way you're eating now, as it involves drastically reducing your carbohydrate intake and replacing it with fat. Here are some tips to help you ease into the keto diet:

• Start with a typical low-carb diet: Give your body time to adjust by starting with a typical low-carb diet for a week before going full keto. This will help your body get used to burning more fat before you completely eliminate carbs.
• Gradually reduce carbs: Instead of cutting out carbs all at once, try reducing them gradually while increasing your fat and protein intake. This can make the transition smoother and decrease keto flu symptoms.
• Stay hydrated: Drink plenty of water to prevent dehydration, which is a common side effect of the keto diet.
• Replace electrolytes: The keto diet can deplete electrolytes, so make sure to add plenty of salts, potassium, and magnesium to your diet. Drinking sports drinks or taking supplements can help.
• Eat enough fat: Fat is the primary fuel source on the keto diet, so make sure you're eating enough. This will help reduce cravings and keep you feeling satisfied.
• Get plenty of rest: The keto diet can be exhausting, so make sure you're getting enough sleep. If you're having trouble sleeping, try taking an Epsom salt bath or drinking herbal tea.
• Try light exercise: Light exercise, such as restorative yoga, can help relieve muscle pain and tension.
• Be mindful of your protein intake: Keep your protein intake moderate, as too much can take your body out of ketosis.
• Cook your own meals: Look for keto-approved recipes and cook your own meals to ensure you're getting the right nutrients.
• Talk to your family and friends: Let your loved ones know about your weight loss goals and diet plans. This can help you stay accountable and get the support you need.
• Be aware of side effects: The keto flu is a common side effect of the keto diet, and it can cause symptoms such as lethargy, mental fog, constipation, and diarrhea. Pick a start date when you can rest as needed and take it easy with exercise for the first week or two.
• Have a plan for after the keto diet: The keto diet is not meant to be a long-term solution, so have a plan for how you will continue your healthy eating habits after you finish the diet.

Frequently asked questions