Understanding Keto Flu: Causes And Prevention Tips

The keto flu is a set 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. The most common causes of keto flu include sodium deficiency, dehydration or overhydration, carb withdrawal, and reduced brain fuel. Symptoms can include fatigue, headaches, muscle cramps, insomnia, and irritability. While these symptoms may be common for some low-carb dieters, they are not inevitable and can be managed or prevented.

Sodium deficiency

The keto flu is a set of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include nausea, fatigue, headaches, muscle cramps, and brain fog. They are caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the main causes of keto flu is sodium deficiency. Sodium is an essential mineral that helps regulate fluid balance, facilitate nerve impulses, and influence hormones. When starting a keto diet, there are two reasons why sodium deficiency can occur:

• Low-carb diets minimize the hormone insulin, which plays a role in telling the kidneys to retain sodium. With less insulin, the body excretes too much sodium through urine, and this can lead to sodium deficiency.
• Keto diets eliminate many salty processed foods, which can further contribute to a lack of dietary sodium.

The symptoms of sodium deficiency are similar to those of keto flu, including headaches, weakness, low energy, fatigue, muscle cramps, brain fog, insomnia, salt cravings, and irritability.

To address sodium deficiency and alleviate keto flu symptoms, it is recommended to:

• Consume more sodium by salting food more generously.
• Drink electrolyte water to combat dehydration, which can also be caused by the keto diet.
• Try consuming bone broth, which contains sodium and other electrolytes.
• Aim for a baseline sodium intake of 4-6 grams and increase if necessary, especially if you are physically active and losing sodium through sweat.

It is important to note that overconsumption of water can dilute blood sodium levels and exacerbate the symptoms of sodium deficiency. Therefore, it is recommended to drink according to thirst rather than trying to force a certain amount of water.

By addressing sodium deficiency and ensuring adequate sodium intake, individuals can help alleviate the symptoms of keto flu and improve their overall well-being while following a keto diet.

Dehydration

The keto flu is a set of symptoms that can occur when starting a ketogenic diet, including fatigue, headaches, muscle cramps, and insomnia. One of the causes of the keto flu is dehydration, which can be the result of several factors related to the diet.

Firstly, the keto diet can cause a rapid depletion of water stores in the body. This is because glycogen, the stored form of carbohydrates, binds to water, and when dietary carbohydrates are reduced, glycogen levels decrease, leading to water loss. Additionally, ketones produced during ketosis have a diuretic effect, increasing urination and further contributing to dehydration.

Secondly, the keto diet restricts many foods that are high in electrolytes, such as fruits, beans, and starchy vegetables. Electrolytes are essential for maintaining fluid balance in the body, and a deficiency can lead to dehydration. Sodium, for example, is lost through urination when insulin levels are low on a keto diet. This loss of sodium can also lead to water loss, as the body needs to shed water when shedding sodium.

To combat dehydration, it is crucial to stay hydrated by drinking enough water. However, it is important to note that overhydration can also be an issue, as it can dilute blood sodium levels and exacerbate symptoms. Therefore, drinking to thirst is recommended. Additionally, electrolyte intake should be increased to replace lost electrolytes and maintain fluid balance. Salting food and including potassium-rich, keto-friendly foods like leafy greens and avocados can help prevent dehydration caused by electrolyte imbalances.

In summary, dehydration is a significant factor in the keto flu, and it can be managed by staying hydrated, drinking electrolyte water, and increasing electrolyte intake through diet or supplements. However, it is important to find a balance and avoid overhydration, which can worsen symptoms.

Carb withdrawal

Carbohydrates activate reward pathways in our brains, so when we eliminate them, we may experience carb cravings and other "withdrawal" symptoms. While sugar is not an addictive drug, it can trigger similar brain systems as addictive drugs, such as causing a release of dopamine.

When we cut out carbs, we are depriving ourselves of the dopamine-driven good feelings that come with eating them. This is why many comfort foods are a combination of fat and sugar.

Symptoms of carb withdrawal can include hunger, carb cravings, mood fluctuations, low energy, headaches, and fatigue.

If you are experiencing these symptoms, you can try transitioning to keto more slowly. Start by reducing your carb intake to 50-100 grams daily. See how you feel at that level, wait a week or two for your body to adjust, and then continue to reduce your carb intake. This slow and steady approach can allow you to ease off carbs without triggering cravings.

Reduced brain fuel

The keto flu is a set of symptoms that some people experience when starting a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is not an actual flu, but it can cause symptoms such as headaches, fatigue, muscle cramps, insomnia, and brain fog.

One of the causes of keto flu is reduced brain fuel. When you reduce your carbohydrate intake, your body has to use fat and ketones as fuel instead of carbohydrates. This means that your brain has to use fat as fuel as well. While some people can transition to this fat-burning state quickly, others may take a few days or weeks for their bodies to adapt fully. During the transition, cognition-related keto flu symptoms such as headaches, brain fog, low energy, and fatigue may occur.

The good news is that if you're minding your keto macros, electrolytes, and hydration, these symptoms shouldn't last more than a few days as your body adjusts. Consuming medium-chain triglyceride (MCT) oil is a well-documented intervention for raising blood ketone levels, which may speed up keto adaptation and relieve keto flu symptoms.

If you're experiencing keto flu symptoms, it's important to listen to your body and adjust your diet accordingly. Remember that low-carb diets aren't mandatory for being healthy, and you might feel better with a different approach that includes more carbohydrates.

Lack of sleep

The keto diet may cause insomnia by disrupting sleep-regulating chemicals. The low intake of carbohydrates on the keto diet may result in an imbalance of serotonin and melatonin, important hormones that help regulate sleep. The keto diet may also cause insomnia due to the keto flu, or the general feeling of being unwell, similar to getting the flu.

Additionally, fatigue and irritability are common complaints of people adapting to a ketogenic diet. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood and make keto flu symptoms worse.

• Reduce caffeine intake, especially later in the day.
• Cut out ambient light in the bedroom by turning off electronic devices.
• Take a relaxing bath with Epsom salt or lavender essential oil before bed.
• Maintain a consistent sleep schedule, waking up at the same time every day and avoiding oversleeping.
• Ensure your bedroom is dark, quiet, and cool, and keep pets out of the room at night.
• Avoid strenuous exercise close to bedtime, but consider light activities like walking or yoga.
• Stay adequately hydrated, as dehydration can lead to sleep issues.

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