Keto Flu Symptoms: Feeling The Burn?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms include fatigue, headache, irritability, constipation, and nausea, and they can last from a few days to several weeks. While the keto flu can be uncomfortable, there are ways to reduce its symptoms, such as staying hydrated, replacing electrolytes, and getting enough rest.

Flu-like symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms are flu-like and are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms of keto flu may appear two to seven days after starting a ketogenic diet and can last for a week or less, but in extreme cases, they can last up to a month.

• Fatigue
• Headaches
• Irritability
• Insomnia
• Brain fog
• Poor concentration
• Sugar cravings
• Muscle soreness and aches
• Cramping
• Diarrhea or constipation
• Stomach pains and intestinal pain
• Nausea

The keto flu is not a recognised medical condition, and if you feel very ill, you should consider visiting your doctor as something else may be happening.

Dehydration

The keto diet can cause dehydration because the body's stored form of carbohydrates, glycogen, binds to water. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body. This can lead to dehydration, especially if the person also experiences diarrhea, which is another common symptom of the keto flu.

Staying hydrated is an important way to manage the keto flu. Drinking plenty of water can help reduce symptoms such as fatigue and muscle cramping. It is recommended that women aim to consume 2.7 liters (11.5 cups) of fluids daily, while men should try to drink 3.7 liters (15.5 cups) per day.

In addition to drinking enough water, it is also important to replace lost electrolytes, as the keto diet can cause a loss of minerals such as sodium, potassium, and magnesium. This can be done by salting food to taste and including potassium-rich, keto-friendly foods like leafy greens and avocados in the diet. Sports drinks or electrolyte-enhanced water can also help replace electrolytes.

Overall, dehydration is a common issue for people experiencing the keto flu, but it can be managed by staying hydrated and replacing lost electrolytes.

Electrolyte imbalance

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is essentially the body's response to entering ketosis, which can often mimic the symptoms of the flu.

One of the main causes of keto flu is an electrolyte imbalance. Electrolytes are minerals that are necessary for the proper functioning of the heart, muscles, and nerves. They are obtained from food or drink and include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate.

When you restrict carbohydrates in your diet, your kidneys shift from retaining water and sodium to excreting them at a faster rate. This can lead to a reduction in blood pressure, resulting in dizziness, weakness, and fatigue. Additionally, the kidneys will also start to excrete potassium to maintain an adequate balance with sodium.

To prevent or treat keto flu caused by electrolyte imbalance, it is important to replenish electrolytes by consuming foods or supplements that contain sodium, potassium, and magnesium. Here are some ways to do that:

• Sodium: Shoot for 5000-7000mg daily. You can consume it straight or mix it with water. Alternatively, you can add it to your sugar-free beverage of choice.
• Potassium: Aim for 1000-3500mg daily. Be careful not to overdose on potassium as it can be dangerous. Include potassium-rich foods in your diet such as spinach, avocados, mushrooms, and meat.
• Magnesium: Aim for 300-500mg daily. This is essential for over 300 processes in the body and can help with constipation, period cramps, and cravings.

In addition to replenishing electrolytes, staying hydrated, getting enough rest, and ensuring you are consuming enough healthy fats and carbohydrates can also help reduce keto flu symptoms.

Carb withdrawal

The symptoms of carb withdrawal can include:

• Headache
• Brain fog
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Sugar cravings
• Stomach aches or pains
• Dizziness
• Cramping

These symptoms can last from a few days to several weeks, and in extreme cases, they can last up to a month. However, some people may never experience the keto flu, as they are naturally "metabolically flexible".

To manage the symptoms of carb withdrawal, it is recommended to:

• Drink plenty of water to stay hydrated
• Eat more colorful vegetables
• Take an electrolyte supplement, such as salts, potassium, and magnesium
• Consume enough healthy fats
• Get plenty of rest
• Try light exercise, such as yoga or leisurely walking

Fatigue

Additionally, the keto diet can lead to dehydration, which can further contribute to fatigue. When on a keto or low-carb diet, insulin levels remain low and stable since there are no carbohydrates or sugar to metabolize. Insulin plays a role in regulating sodium, potassium, magnesium, and other electrolytes in the body. With lower insulin levels, the body excretes more water and electrolytes, leading to dehydration if these are not adequately replenished. Dehydration can exacerbate fatigue and cause other issues such as brain fog and muscle cramps.

To combat fatigue during the keto flu, there are several strategies you can implement:

• Increase Salt Intake: Adding more salt to your diet can help alleviate some of the negative side effects of keto adaptation. Salt your food generously or consider adding a teaspoon of salt to a glass of water in the morning. Alternatively, drinking bone broth is a good way to increase your sodium intake while also providing additional nutrients.
• Ensure You're in Ketosis: Some people may not be restricting their carbohydrate intake enough to enter ketosis fully. For most people, restricting daily net carbohydrate intake to less than 20 grams per day will ensure they enter ketosis. Using an app to track your macronutrients and ketone levels can help you determine if you are truly in ketosis.
• Avoid an Accidental Low-Calorie Diet: The keto diet can suppress your appetite, making it easy to unintentionally consume too few calories. Undereating can reduce your body's production of thyroid hormones and other energy hormones, leading to fatigue. Ensure you are consuming enough calories by tracking your intake, especially during the initial stages of the keto diet.
• Eat Regularly: Eating regular meals and snacks throughout the day can help maintain stable energy levels. Aim for at least three meals and a few snacks, spread evenly throughout the day. This is especially important when you are new to the keto diet.
• Prioritize Healthy Fats: Since fat is the primary source of energy on the keto diet, ensure you are consuming enough healthy fats. Include sources such as lean meats, fatty fish, Greek yogurt with high-fat nuts or seeds, and avocados in your diet.
• Stay Hydrated: Drink plenty of water to counteract the dehydrating effects of the keto diet. Aim for at least half your body weight in ounces of water per day, and increase your intake if you are active.

By following these strategies, you can help reduce fatigue during the keto flu and make the transition to a ketogenic diet more manageable. Remember to listen to your body and adjust your diet and lifestyle as needed.

Frequently asked questions