Keto Flu Symptoms And How They Feel

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 and replacing lost electrolytes.

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 ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

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

These symptoms typically appear within the first few days of starting a ketogenic diet and can last from a few days to several weeks. In extreme cases, keto flu symptoms can persist for up to a month.

Withdrawal from carbs

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, which forces the body to burn ketones for energy instead of glucose. This switch to burning fat for energy is called ketosis.

The keto flu is essentially the body's response to entering ketosis, which can often mimic the symptoms of the flu. This is because you are experiencing symptoms of withdrawal from carbohydrates. Your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body.

The keto flu can cause a range of symptoms, including:

• Headaches
• Fatigue
• Irritability
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog

These symptoms can range from mild to severe and usually start within the first few days of removing carbs from your diet. For most people, the keto flu lasts for about a week but can persist for up to a month in some cases.

If you are experiencing the keto flu, there are a few things you can do to manage the symptoms:

• Drink plenty of water to stay hydrated, as the keto diet can cause dehydration.
• Take an electrolyte supplement to replace lost electrolytes, which can help with cramps and nausea.
• Get plenty of rest, as fatigue and irritability are common symptoms.
• Try light exercise to help relieve muscle pain and tension.
• Eat enough healthy fats, as they are the primary fuel source on the ketogenic diet and will help reduce cravings.

Dehydration

The keto diet can also lead to a loss of electrolytes, which are crucial for maintaining fluid balance in the body. Electrolytes include sodium, chloride, and potassium, which regulate fluid levels inside and outside of cells. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body. This can lead to dehydration and an electrolyte imbalance, which can cause complications such as muscle cramps, fatigue, and headaches.

To prevent dehydration on the keto diet, it is important to consume enough electrolytes and fluids. Drinking plenty of water and other liquids can help to prevent dehydration and reduce symptoms such as fatigue and muscle cramps. However, it is important to note that drinking too much sodium-free water can also exacerbate keto flu symptoms by diluting blood sodium levels. Therefore, it is recommended to consume enough fluid-balancing electrolytes, such as sodium and potassium, through diet and supplements if necessary.

Electrolyte imbalance

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include nausea, constipation, headaches, fatigue, sugar cravings, and muscle soreness. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the main causes of keto flu is an electrolyte imbalance. Electrolytes are minerals present in your body that are necessary for the proper functioning of your heart, muscles, and nerves. They are obtained from either food or drink. When you restrict carbohydrates in your diet, your kidneys shift from retaining water and sodium to dumping both at a faster rate. This can cause a range of symptoms, including dizziness, brain fog, headaches, and muscle cramps.

To prevent or treat keto flu caused by electrolyte imbalance, it is important to replenish electrolytes, specifically sodium, potassium, and magnesium. Sodium is the most important, with a recommended daily intake of 5000-7000mg. Potassium is the second most important, with a recommended daily intake of 1000-3500mg. Magnesium is also crucial, with a recommended daily intake of 300-500mg. These electrolytes can be obtained through food sources such as spinach, avocados, mushrooms, and meat, or through supplements.

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

Temporary

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is important to note that keto flu is temporary and generally goes away within a week or two of beginning the diet. The duration of symptoms can vary from person to person, with some experiencing relief after a few days, while others may take up to a month to recover.

The symptoms of keto flu arise due to the body's transition to a new metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This sudden shift in fuel sources can cause a range of side effects, including fatigue, headache, irritability, constipation, nausea, muscle aches, and insomnia. However, these symptoms are usually mild and disappear once the body adapts to burning fat.

To alleviate keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated and prevent dehydration, a common issue when reducing carbohydrate intake.
• Increase electrolyte intake by consuming sports drinks or adding more salt to your food, as electrolytes can help with fatigue, muscle cramps, and body weakness.
• Ensure you are consuming enough calories and healthy fats, as the keto diet may reduce appetite, and adequate nutrition is crucial for energy levels.
• Get sufficient rest and avoid heavy exercise during the initial week of the diet, allowing your body to adjust to the new fuel source.
• Consider a slower transition to the keto diet by gradually reducing carbohydrate intake over a few days or weeks, which can help your body adjust more naturally.

While keto flu is typically temporary and not a cause for concern, if symptoms persist or become debilitating, it is recommended to consult a physician to rule out more serious underlying issues.

Frequently asked questions