Keto Flu Symptoms: What You Need To Know

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet, which is very low in carbohydrates and high in fat. The symptoms, which can range from mild to severe, are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms of keto flu include fatigue, headache, irritability, insomnia, nausea, dizziness, sugar cravings, muscle soreness, and constipation or diarrhea. The keto flu can last from a few days to several weeks, and in some cases, up to a month. To reduce the symptoms of keto flu, it is recommended to stay hydrated, replace lost electrolytes, get enough rest, and ensure adequate consumption of healthy fats and carbohydrates.

Fatigue, insomnia, and irritability

Fatigue during keto flu is often caused by dehydration and electrolyte imbalances. When transitioning to a ketogenic diet, the body sheds water weight and electrolytes, leading to potential dehydration and electrolyte deficiencies. This can result in symptoms such as fatigue, muscle cramps, and body weakness. To combat fatigue, it is important to increase water intake and ensure adequate electrolyte consumption. Adding more salt to food or drinking sports drinks can help replenish electrolytes.

Insomnia, or "keto insomnia," can also occur during keto flu due to the disruption of sleep-regulating chemicals in the body. The low intake of carbohydrates on a ketogenic diet may result in an imbalance of these chemicals, affecting sleep patterns. Additionally, the keto diet may trigger carbohydrate withdrawal, as the body adjusts to using fat instead of glucose for energy. This can lead to intense cravings and a feeling of low energy, impacting sleep quality.

Irritability during keto flu may be attributed to a combination of factors, including fatigue, insomnia, and the overall flu-like symptoms associated with the condition. The sudden change in diet and the body's adjustment to ketosis can contribute to feelings of irritability. Ensuring adequate rest, proper hydration, and a gradual transition to the ketogenic diet may help alleviate irritability.

It is important to note that the keto flu is a temporary condition, and the symptoms should subside once the body adapts to burning fat for fuel. During this transition period, it is crucial to prioritize rest, stay hydrated, and ensure adequate electrolyte and nutrient intake.

Headaches and dizziness

Headaches are a common symptom of the keto flu, but they can be managed and need not slow you down. The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates.

The keto flu can cause headaches, dizziness, and other symptoms such as nausea, fatigue, irritability, and muscle soreness. These symptoms are the result of the body adjusting to a new fuel source and can be mitigated by staying hydrated, replacing lost electrolytes, getting enough rest, and ensuring adequate consumption of fat and carbohydrates.

One of the most important remedies for the keto flu is to increase your salt and water intake. The loss of salt and water is responsible for many of the keto flu symptoms, and increasing your intake of both can help reduce or even eliminate these symptoms. During the first few weeks of the keto diet, drink a glass of water with half a teaspoon of salt stirred into it whenever you experience a headache, lethargy, nausea, dizziness, or other symptoms. This simple action may alleviate your keto flu symptoms within 15 to 30 minutes.

In addition to increasing your salt and water intake, make sure you are getting enough healthy fats in your diet. A well-balanced keto diet includes enough fat to ensure you are not hungry after a meal, can go for several hours without eating, and have ample energy. Be sure to increase your intake of fat at the start of your keto journey until your body adapts to using fat and ketones for most of its energy needs.

Finally, it is important to rest and allow your body to work while adjusting to a new diet. Avoid heavy exercise for the first week and take time to sleep and do lighter forms of exercise, such as yoga or stretching. Once you feel better, you can resume your normal exercise routine.

Nausea, constipation, and diarrhoea

The keto flu can make you feel miserable, but there are ways to reduce its flu-like symptoms. Firstly, drinking enough water is necessary for optimal health and can also help reduce symptoms. A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping. Replacing fluids is especially important when experiencing keto-flu-associated diarrhoea, which can cause additional fluid loss.

Secondly, replacing dietary electrolytes may help reduce keto-flu symptoms. When following a ketogenic diet, insulin levels decrease, and the kidneys release excess sodium from the body. The keto diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet. Salting food and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are excellent ways to ensure you are maintaining a healthy balance of electrolytes.

Thirdly, transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta, and bagels. Eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.

Finally, everyone's body deals with the keto diet differently. If you are experiencing severe symptoms, consult with your doctor to rule out other causes.

Muscle cramps and soreness

When you start a keto diet, your body rapidly sheds water stores, increasing the risk of dehydration. Dehydration can cause muscle cramps. Therefore, it is important to drink lots of water to prevent dehydration.

Another cause of muscle cramps is an electrolyte imbalance. The keto diet restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. Moreover, when insulin levels decrease, the kidneys release excess sodium from the body. To prevent an electrolyte imbalance, it is important to replace lost electrolytes. This can be done by adding more salt to your food or drinking sports drinks that are high in electrolytes.

Magnesium deficiency may also be a cause of muscle cramps. To combat this, you can take a magnesium supplement or increase your consumption of magnesium-rich foods such as green leafy vegetables and avocados.

Finally, too much sitting or too much exertion can cause muscle cramps. Therefore, it is important to get up regularly and move around, especially if you have a sedentary job. On the other hand, if you are very physically active, pay extra attention to magnesium and salt supplementation, stay well-hydrated, and stretch before and after working out.

Sugar cravings and poor concentration

Sugar cravings can be caused by metabolic or psychological reasons. Metabolic sugar cravings occur when your body or brain are low on energy, causing you to crave energy-dense foods like sugar. Psychological causes are often a result of habits or marketing. For example, you may crave a sugary soda after eating fast food.

There are several ways to curb sugar cravings:

• Eat more protein and healthy fats. These digest slower than carbohydrates, keeping you full for longer after a meal.
• Get adequate sleep. Lack of sleep can cause changes in insulin sensitivity and affect the areas of the brain that control hunger and willpower.
• Exercise. Physical exercise can help reduce sugar cravings by increasing insulin sensitivity and improving mental health.
• Drink water. Although there is limited scientific evidence, drinking water when you have a sugar craving is worth trying.
• Eat more salt. Your body loses a lot of water and electrolytes when you start a keto diet, which can cause fatigue, muscle cramps, and body weakness. Adding more salt to your food can help your body adjust to ketosis more smoothly.
• Eat more often. Switching to a ketogenic diet is a big change in how your cells use energy.
• Take it slow. If you're committed to the keto diet but are experiencing keto flu symptoms, consider easing into the diet more slowly instead of going cold turkey.

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