Stomach Irritants Of Keto Flu: What To Avoid?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This low-carb, high-fat diet can cause flu-like symptoms, including stomach aches, nausea, dizziness, and diarrhea. These symptoms are caused by the body's transition from burning carbohydrates to burning fat for energy, and they can last from a few days to several weeks. To alleviate these symptoms, it is recommended to increase water and salt intake, consume more fat, and transition to the diet gradually.

Dehydration and loss of minerals

The body then starts breaking down fatty acids, producing ketone bodies in a process called ketogenesis. Body tissues then use these ketone bodies as fuel, and the body enters a state of ketosis. However, this switch from burning carbohydrates to burning fat for energy can be confusing for the body, and it takes time to adjust to this new way of eating.

The ketogenic diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. This can lead to a deficiency in potassium, as well as other important nutrients like sodium and magnesium. This loss of minerals, along with the decrease in insulin levels, can cause an increase in the amount of sodium, potassium, and water released in the urine, which will cause dehydration.

To combat dehydration and loss of minerals, it is important to drink plenty of water and consume enough fluids and electrolytes. Sports drinks or supplements can help ensure you are getting enough electrolytes, and eating more salt and potassium-rich, keto-friendly foods like leafy green vegetables and avocados can also help.

Diarrhea and constipation

Diarrhea is a common side effect of the keto diet, and it can be caused by several factors. Firstly, the high-fat content of the diet can be difficult for the body to digest, leading to increased bowel movements. Additionally, artificial sweeteners and sugar alcohols, which are commonly consumed on the keto diet, can have a laxative effect when consumed in excess. The keto diet may also disrupt the gut microbiome, leading to changes in the composition of gut bacteria and resulting in diarrhea. Furthermore, the keto diet can cause bile acid malabsorption, which occurs when the body struggles to adjust to higher fat intake and can lead to diarrhea.

To relieve diarrhea, it is recommended to increase the intake of soluble fiber, which helps to absorb water and calm diarrhea. Staying hydrated with water and electrolytes is also crucial, as diarrhea can lead to fluid loss and dehydration.

Constipation is another possible side effect of the keto diet, mainly due to the lack of fiber in the diet. Fiber is important for colon health and helps to add bulk to the stool, making it easier for the colon to move things through. However, when following the keto diet, people tend to reduce their intake of fiber-rich sources such as fruits, vegetables, whole grains, and legumes.

To prevent and alleviate constipation, it is recommended to include keto-friendly high-fiber foods such as non-starchy vegetables (e.g., broccoli, artichokes, and collard greens), avocados, and nuts. Fermented foods like sauerkraut and kimchi are also beneficial as they contain natural probiotics that support gut health. Staying hydrated is crucial for constipation as well, as adequate water intake helps to move things along in the digestive tract.

In summary, diarrhea and constipation are common gastrointestinal issues that can arise when following the keto diet. By understanding the causes and implementing appropriate strategies, such as increasing fiber intake, staying hydrated, and making gut-friendly food choices, these issues can be effectively managed.

Nausea and vomiting

Nausea is a symptom of the keto flu, and it can be accompanied by other stomach issues. This is because carbohydrates are a good source of fibre, and missing out on that can lead to stomach problems. In addition, the keto diet can cause dehydration, which can further contribute to nausea.

Vomiting can also occur as a symptom of the keto flu, especially if the diet includes high levels of medium-chain triglycerides from foods such as coconut oil, butter, and palm kernel oil. These can cause abdominal symptoms, including vomiting.

To manage nausea and vomiting caused by the keto flu, it is recommended to:

• Drink plenty of water to stay hydrated and replace lost fluids.
• Consume more electrolytes, such as salts, potassium, and magnesium, to prevent imbalances and stop cramps and nausea.
• Gradually transition to the keto diet by first reducing carbohydrate intake and increasing fat and protein intake. This can help the body adjust and make the transition smoother.
• Consult a doctor or dietitian to ensure the diet is safe and suitable for your needs.

It is important to note that the keto flu is usually temporary, and the symptoms typically last a few days to a few weeks. However, if the nausea and vomiting persist or become severe, it is recommended to seek medical attention.

Headaches

When you start a keto diet, your body begins to rely on ketone bodies instead of glucose, which can cause your blood sugar levels to drop. This transition into ketosis may stress your brain, resulting in mental fatigue, or brain fog, as well as headaches.

Dehydration is another common side effect of the keto diet. As people tend to urinate more frequently when they shift into ketosis, their bodies lose water and important electrolytes like sodium, potassium, and magnesium. This can lead to dehydration, which not only causes headaches but also concentrates ketones in the body.

To treat or prevent keto headaches, it is important to stay hydrated and ensure adequate electrolyte intake. Drinking plenty of water, consuming water-rich and electrolyte-rich foods, and avoiding intense exercise can help alleviate and prevent keto headaches.

If your headaches persist beyond a few days or weeks, it is recommended to consult a healthcare professional to rule out any underlying medical conditions.

Fatigue

The fatigue of keto flu can range from mild to severe and can last from a few days to several weeks. It is important to note that keto flu is not a medical diagnosis, and the term is used to describe flu-like symptoms associated with beginning a very low-carbohydrate ketogenic diet.

To manage the fatigue associated with keto flu, it is recommended to:

• Stay hydrated: Drink plenty of water to replace lost fluids and minimize symptoms like fatigue. Dehydration is common on a ketogenic diet due to the reduced intake of carbohydrates, which bind to water in the body.
• Adjust your diet: Ensure you are consuming enough fat, the primary fuel source on a ketogenic diet. Eating enough fat can help reduce fatigue and keep you feeling satisfied.
• Take it slow: If possible, gradually reduce your carbohydrate intake while increasing your fat intake. This can help ease your body into ketosis and make the transition smoother.
• Get plenty of rest: Listen to your body and prioritize rest during this adjustment period. Fatigue may be a sign that your body needs more time to adapt to the new diet.
• Adjust your workout routine: Avoid strenuous exercise and focus on lighter activities such as walking, yoga, or leisurely biking until your energy levels improve.

It is worth noting that the ketogenic diet may not be suitable for everyone, and it is always a good idea to consult with a healthcare professional before starting any new diet, especially if you are experiencing persistent or severe symptoms.

Frequently asked questions