Keto Lightheadedness: What's The Deal?

Feeling lightheaded when standing up since starting a keto diet can be caused by dehydration and a lack of electrolytes. When transitioning into ketosis, the body burns through glycogen stores, which are stored with large amounts of water and electrolytes. As a result, you may be flushing out vital electrolytes responsible for maintaining fluid balance and blood volume. This can lead to dehydration and even low blood pressure (hypotension), which may cause lightheadedness and, in some cases, fainting. To prevent this, it is recommended to increase your intake of water and electrolytes, especially sodium and potassium.

Dehydration

The keto diet is diuretic, meaning you will pee more, and this can also contribute to dehydration. It is recommended that you drink plenty of water and avoid diuretic drinks like coffee, tea, and alcohol. You should drink enough so that your urine is a pale yellow colour. Men need around 13 cups of fluid per day, and women need around 9 cups.

To prevent dehydration, it is important to monitor your fluid intake and ensure you are getting enough electrolytes, especially sodium and potassium. You can add salt to your food, or drink broth, to increase your sodium intake. Avocados and leafy greens are good sources of potassium.

Lack of electrolytes

Lightheadedness when standing up, also known as orthostatic hypotension, is a common issue for people starting a keto diet. One of the main reasons for this is a lack of electrolytes.

Electrolytes are minerals that help regulate muscle function and body fluids. They include sodium, calcium, potassium, and magnesium. When you start a keto diet, your body burns through your glycogen stores, which are stored with large amounts of water that contain electrolytes. As you burn through these stores, the water and electrolytes are flushed out through your urine. This can lead to dehydration, which can cause dizziness.

Additionally, electrolyte losses can lower your blood pressure, which can also lead to dizziness. This is especially true when there are huge shifts in electrolyte levels, such as when you first start a keto diet. A lack of electrolytes can also lead to excessive tiredness and changes in blood pressure, which may contribute to lightheadedness.

To address a lack of electrolytes, it is recommended to increase your intake of salty foods and bouillon, as well as dark green leafy vegetables, avocados, and nuts, which are all good sources of electrolytes. You can also take electrolyte supplements or drink electrolyte powders and beverages. It is recommended to consume at least 4-6 grams of sodium and the same amount of potassium per day.

By ensuring you are getting enough electrolytes, you can help prevent lightheadedness and other side effects of starting a keto diet.

Low blood pressure

Lightheadedness and dizziness are common side effects of starting a keto diet. This is often caused by dehydration and a lack of electrolytes, which can lead to low blood pressure (hypotension). When there is a lack of electrolytes, large shifts in electrolyte levels can occur, causing a drop in blood pressure. Dehydration can also lead to low blood pressure, as the body needs adequate fluids to maintain blood volume.

To prevent or reduce the symptoms of low blood pressure, it is recommended to increase salt and fluid intake. This can help to replenish electrolytes and maintain fluid balance. It is also suggested to eat more foods containing potassium, such as avocados and leafy greens, or to take an electrolyte supplement.

Additionally, lying down can help prevent fainting spells caused by low blood pressure, as it allows blood to reach the brain. If you feel lightheaded, lying down or sitting with your head lowered between your knees can help to improve blood flow to the brain.

Low blood sugar

When your body fails to maintain normal blood sugar levels, you may experience lightheadedness, dizziness, and sweating. Other symptoms include difficulty concentrating, irregular or increased heart rate, shakiness, nervousness, hunger, confusion, and fatigue.

One reason for low blood sugar on a keto diet is the reduction of sugar in the blood. As you transition into ketosis, your body burns through glycogen stores, which are the backup supply of carbs stored in your muscles and liver. As a result, the level of sugar in your blood will reduce, and your body may respond with low blood sugar.

According to the American Diabetes Association, dizziness is one of the signs of low blood sugar, along with other symptoms like shakiness, nervousness, sweating, confusion, increased heart rate, and hunger.

If you tend to experience low blood sugar, it is recommended to proceed with caution when starting a keto diet. Instead of suddenly decreasing your carb intake, it is better to ease into the diet slowly. Additionally, staying adequately hydrated can help minimize dizziness. It is important to drink water regularly and ensure your urine is clear or pale yellow in color.

It is worth noting that low blood sugar levels can be dangerous, especially for people with diabetes. If you have type 1 or type 2 diabetes, it is crucial to consult your doctor before starting a keto diet, especially if you are taking blood sugar-lowering medications.

Orthostatic hypotension

To address orthostatic hypotension, it is important to stay hydrated and ensure adequate electrolyte intake. This can be achieved by drinking plenty of water and consuming enough salt. Eating more avocados, dark leafy greens, salmon, nuts, and mushrooms, which are high in potassium, can also help. Additionally, consider taking a magnesium supplement.

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