Understanding Keto Flu: Symptoms And Solutions

The keto flu is a set 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. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. While the diet is considered safe for most people, it is associated with some unpleasant side effects. Symptoms of keto flu include nausea, fatigue, body aches, dizziness, headaches, brain fog, irritability, insomnia, and constipation.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis. The symptoms result from temporary imbalances in energy sources, insulin, and minerals in the body.

Symptoms

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Cravings
• Dizziness
• Body aches
• Stomach or intestinal pain
• Low blood sugar episodes
• Bad breath

These symptoms are usually mild and short-term, lasting between a few days and a few weeks. They may ease off when the body enters a state of ketosis.

Causes

The exact cause of the keto flu is unknown, but experts believe it may be related to the body adjusting to the low-carb diet, which can be associated with sugar withdrawal and changes to the gut microbiome. Genetics, dehydration, and substantially changing the quality of your diet in a relatively short period of time are also thought to be factors.

Causes of keto flu

The exact cause of keto flu is unknown, but there are several factors believed to contribute to the onset of symptoms.

One of the main causes is believed to be carbohydrate withdrawal. Carbohydrates are the body's main source of energy, and when there is a sudden and significant reduction in carb intake, the body has to adjust to using fat as its primary fuel source. This switch to burning fat for energy is called ketosis. The transition to ketosis can be challenging for the body, especially if someone has been consuming a lot of refined carbs, and this may trigger keto flu symptoms.

Another factor is changes in the gut microbiome. The reduction in carb intake can impact the balance of microorganisms in the gut, which play a crucial role in digestion and overall health. This change in the gut microbiome may be one reason why some people experience digestive issues when starting a ketogenic diet.

Additionally, genetics may also play a role in the development of keto flu. Some people seem to adjust to the ketogenic diet with no adverse side effects, while others experience a range of symptoms. This variation in response could be due to individual genetic differences.

Dehydration is another potential cause of keto flu. The ketogenic diet can lead to increased water loss, and if not adequately hydrated, this can contribute to symptoms such as headaches, fatigue, and muscle cramps.

Finally, a sudden and drastic change in diet quality may also trigger keto flu. When someone switches from a standard American diet, which is typically high in simple carbs, trans fats, and saturated fat, to a ketogenic diet, it is a significant shift in how the body uses energy. This rapid change can be challenging for the body to adjust to and may result in keto flu symptoms.

How to get rid of keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This occurs when the body is forced to use ketones for energy instead of glucose, a process called ketosis. Symptoms can include nausea, fatigue, headaches, and dizziness.

• Increase your salt and water intake: The keto flu is often caused by the loss of salt and water, so increasing your intake of both can help reduce your symptoms. Try drinking a glass of water with half a teaspoon of salt stirred into it, or opt for salted butter in your broth.
• Eat more fat: Decades of misinformation about fat being unhealthy have led to fat phobia. However, if you cut back on carbs without increasing your fat intake, your body will think it is starving, leaving you tired and hungry. A well-balanced keto diet includes enough fat to ensure you’re not hungry after a meal and can go for several hours without eating.
• Transition slowly: If increasing your salt and fluid intake doesn't help, try eating more carbs. While this may slow down weight loss, it can still lead to better health, especially if you are cutting out sugar and processed foods.
• Take it easy with physical activity: Although your energy and stamina may improve on a keto diet, trying to do too much too soon can worsen keto flu symptoms. Light activities like walking or yoga may help you feel better.
• Don't restrict your food intake: It's not a good idea to focus on calories when you’re trying to become keto-adapted. Letting yourself get hungry or stressing about the amount of food you’re eating might even make keto flu symptoms worse.

Keto flu duration

The duration of the keto flu varies from person to person. Symptoms typically begin within the first few days of starting a ketogenic diet and can last anywhere from a few days to several weeks. In most cases, symptoms tend to resolve within 10 days, but they can sometimes persist for up to a month.

The keto flu refers to a set of flu-like symptoms that some people experience when transitioning to a ketogenic diet. This occurs as the body adapts to a new way of burning energy, switching from carbohydrates to ketones derived from fat. The symptoms are generally mild and may include nausea, fatigue, headaches, brain fog, irritability, and constipation.

While the keto flu can be unpleasant, it is not dangerous and usually resolves on its own within a few days to weeks. Staying well-hydrated, consuming enough electrolytes, and gradually reducing carbohydrate intake can help alleviate the symptoms.

Keto diet concerns

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. While it is considered safe for most people, it is associated with some unpleasant side effects. One of the most well-known complications is the "keto flu."

The keto flu is a collection of symptoms that some people may experience when they first start the keto diet. These 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 headache, fatigue, body aches, dizziness, nausea, brain fog, irritability, insomnia, constipation, and more.

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

The duration of the keto flu can vary from person to person. Some people may experience symptoms for just a few days, while others may have symptoms for several weeks. In most cases, symptoms tend to improve within 10 days.

How to manage the keto flu:

• Gradually reduce carbohydrates: Instead of cutting out all carbohydrates at once, try reducing them slowly over time. This can help your body adjust to the new diet more gradually.
• Stay hydrated: Drink plenty of water and other fluids to prevent dehydration, which is a common issue when starting the keto diet. Aim for at least 2.5 liters of fluid per day during the first week of keto.
• Increase electrolyte intake: Electrolyte imbalances can occur when starting a keto diet, leading to muscle cramps, nausea, and other symptoms. Consume electrolyte-enhanced drinks or try adding a pinch of salt to your water.
• Consume caffeine in moderation: Limit your caffeine intake, especially close to bedtime, to improve sleep quality and reduce symptoms like insomnia and fatigue.
• Eat plenty of vegetables: Include a variety of non-starchy vegetables in your diet to minimize digestive issues. Leafy greens, broccoli, cauliflower, and Brussels sprouts are good options that are also rich in electrolytes.
• Get enough rest: Fatigue is a common symptom of the keto flu, so make sure to get plenty of rest and avoid strenuous activities until your energy levels improve.

Frequently asked questions