Keto Flu Symptoms And Their Onset Times

The keto flu is a collection of symptoms that some people experience when they start 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 nausea, fatigue, muscle soreness, sugar cravings, and constipation. The keto flu usually hits within the first few days of starting a ketogenic diet, with some people experiencing symptoms as early as the second day.

Keto flu symptoms

The keto flu is a collection of symptoms that some people may experience when starting a ketogenic diet. Symptoms can range from mild to severe and usually begin within the first few days of removing carbs from your diet. For most people, the keto flu can last a week or less, but in extreme cases, it can last up to a month.

Common Symptoms

• Stomach aches or pains: Stomach discomfort is common in the first week of following a ketogenic diet.
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration
• Brain fog
• Headaches
• Fatigue

The exact cause of the keto flu is unknown, but experts believe it is related to the body adjusting to a low-carb diet, which can be associated with sugar withdrawal, changes to the gut microbiome, genetics, dehydration, and a significant change in diet quality over a short period.

How to prevent keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms can include nausea, constipation, headaches, fatigue, sugar cravings, and more. The good news is that the keto flu is preventable and temporary. Here are some tips to help you prevent it:

Transition Gradually

Start by cutting out refined sugar for a few days, then cut out starches like wheat, rice, and potatoes. From there, you can transition to a low-carb diet before going full keto. This gives your body time to adjust and makes the transition smoother.

Drink Plenty of Water

The keto diet can cause a loss of water in the body, putting you at risk of dehydration. Drinking plenty of water can help reduce keto flu symptoms such as fatigue. Aim for around 16 cups of water per day, but listen to your body and don't overdo it.

Get Enough Electrolytes

Electrolyte imbalance is a primary cause of keto flu. When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out water and sodium. This, in turn, affects the balance of other electrolytes like potassium and magnesium. To prevent this, increase your intake of sodium, potassium, and magnesium-rich foods. Sodium goals should be around 4000-7000 mg per day, while magnesium and potassium goals are 300-600 mg and 3000-4700 mg, respectively.

Eat More Fat and Calories

Remember that fat is the primary fuel source on the keto diet, so be sure to eat enough to keep you satisfied. Avoid the urge to make your diet low-fat, as this will put your body into starvation mode.

Get Plenty of Rest

Keto flu can disrupt your sleep, so make sure to get enough rest. Try taking an Epsom salt bath to relax your muscles and improve electrolyte absorption. You can also drink herbal tea with chamomile to promote a deeper sleep.

Try Light Exercise

Although exercise may be the last thing on your mind when experiencing keto flu, light activities like yoga or walking can help relieve muscle pain and tension.

Take It Slow

Finally, remember that you don't have to be too strict with yourself right from the start. Give yourself an adjustment period where you focus on following your recommended keto macros without worrying too much about calorie consumption.

How long does keto flu last

The keto flu is a group of symptoms that occur in response to carb withdrawal, usually within the first two days of starting the keto diet. The keto flu can last for a week or less for most people, but in extreme cases, it can last up to a month. However, depending on your genetics, you may never experience the keto flu as some people are naturally "metabolically flexible", meaning they can shift metabolic states without experiencing health symptoms.

The keto flu is characterised by flu-like symptoms, including stomach aches, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhoea or constipation, trouble sleeping, poor concentration, and brain fog. These symptoms are caused by your body's response to entering ketosis, where it burns fatty acids for energy instead of carbohydrates (glucose).

To manage keto flu symptoms, it is recommended to ease into the diet gradually, ensuring you are drinking enough water, and getting enough electrolytes, healthy fats, and rest. Light exercise, such as yoga, can also help relieve muscle pain and tension. While the keto flu is usually temporary, if your symptoms last longer than ten days or are particularly painful or debilitating, it is recommended to consult a doctor.

What is keto flu

The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The symptoms include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation. These symptoms are not recognised by medicine and are likely related to the body's response to entering ketosis, which can be confused for flu-like symptoms.

The ketogenic diet involves reducing your carbohydrate intake to a minimum, which may help with weight loss in the first few weeks to months. However, this sudden reduction in carbs can result in withdrawal-like symptoms, as your body is used to burning carbohydrates (glucose) for energy. When carb intake is drastically reduced, your body is depleted of stored glucose and instead turns to burning fatty acids for energy, which is known as the metabolic process of ketosis.

The keto flu can cause various unpleasant symptoms, including stomach aches or pains, dizziness, sugar cravings, cramping, muscle soreness, and poor focus and concentration. These symptoms usually begin within the first day or two of removing carbs and can last for a week or less. However, in extreme cases, they can persist for up to a month.

To manage keto flu symptoms, it is recommended to ease into the diet gradually, starting with a typical low-carb diet and giving your body time to adjust. Staying hydrated by drinking plenty of water is crucial, as the keto diet can deplete your water stores and put you at risk for dehydration and electrolyte imbalances. Additionally, getting enough sleep, exercising lightly, and moderating caffeine intake can help reduce the impact of keto flu symptoms.

What causes keto flu

The keto flu is a group of symptoms that may appear within the first few days of starting a ketogenic diet. The symptoms, which include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation, are caused by your body's response to entering ketosis.

The ketogenic diet involves drastically reducing your carbohydrate intake and increasing your fat intake, which causes your body to burn fat for fuel instead of carbohydrates. This switch can be confusing for your body and can lead to flu-like symptoms. The keto flu is essentially your body experiencing symptoms of withdrawal from carbs.

There are several factors that can contribute to keto flu:

• Sodium deficiency: Low-carb diets minimize the hormone insulin, which plays a role in regulating sodium levels. As a result, people on low-carb diets may excrete too much sodium through urine, leading to sodium deficiency. Symptoms of sodium deficiency, such as headaches, muscle cramps, weakness, brain fog, and insomnia, overlap significantly with the symptoms of keto flu.
• Dehydration: The keto diet can quickly deplete your water stores, putting you at risk for dehydration and electrolyte imbalances. Dehydration can cause symptoms such as headaches, weakness, low energy, fatigue, and muscle cramps.
• Carb withdrawal: Carbs and sugar activate reward pathways in the brain, so eliminating them can cause 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.
• Reduced brain fuel: When you reduce your carb intake, your brain has to use fat as fuel instead. Some people's bodies can take a few days or weeks to adjust to this new fuel source, and cognition-related keto flu symptoms can arise during this transition period.

While the exact causes of keto flu may vary from person to person, addressing these four factors can help alleviate the symptoms.

Frequently asked questions