Keto Flu: What You Need To Know

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity as a way to lose weight and improve health. The keto flu is not an actual flu, and it is not contagious or dangerous. However, it can be very unpleasant, with symptoms such as headache, fatigue, nausea, and difficulty sleeping. The keto flu occurs as the body transitions from burning carbohydrates to burning fat for energy, and it usually lasts for a few days to a few weeks. There are several strategies to alleviate the symptoms of keto flu, including increasing salt and water intake, consuming more fat, and slowing down the transition to a ketogenic diet.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. This usually works out to 70% to 80% fat, 10% to 20% protein, and 5% to 10% carbohydrates. Reducing your carbohydrate 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.

The keto flu can begin within the first day or two of starting the diet and can last from a few days to several weeks. Some people may never experience the keto flu. Symptoms can range from mild to severe and vary from person to person.

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

There are several ways to reduce the symptoms of keto flu:

• Drink plenty of water: A keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Staying hydrated can help reduce symptoms such as dizziness and headaches.
• Replace electrolytes: The keto diet can lead to a loss of electrolytes, which may cause cramps and nausea. Adding more salt to your food or drinking sports drinks that are high in electrolytes can help.
• Get plenty of rest: Keto flu can disrupt sleep, so it's important to get 7-8 hours of sleep per day. You may need to reduce your caffeine intake to achieve this.
• Adjust your diet: Ensure you are eating enough healthy fats and carbohydrates. Gradually reducing your carbohydrate intake over a few days or weeks can help your body adjust to the new diet.
• Light exercise: While strenuous exercise should be avoided, light activities such as walking or yoga may improve symptoms.

Causes of keto flu

The exact cause of keto flu is unknown, but there are several factors that are believed to be the driving forces behind it.

One of the main causes is believed to be carb withdrawal. The ketogenic diet is very low in carbohydrates, which are the body's main source of energy. When the body doesn't have enough glucose from carbs to burn, it switches to burning fat, resulting in increased ketone levels. This switch to burning fat for energy is called ketosis. Normally, the body only enters ketosis during starvation or fasting, so the sudden switch can be confusing for the body and take some time to adjust to.

Another factor is dehydration. The keto diet can cause a rapid loss of water stores, as glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body. This can increase the risk of dehydration, which can lead to symptoms such as fatigue, muscle cramps, and constipation.

Electrolyte imbalances are also common during the keto diet, as the body uses carbs to support electrolyte balance. When insulin levels decrease during ketosis, the kidneys release excess sodium from the body, which can lead to low levels of electrolytes and cause symptoms such as fatigue, muscle cramps, and body weakness.

Additionally, changes to the gut microbiome and genetics may also play a role in the onset of keto flu symptoms. The symptoms can range from mild to severe and can last from a few days to several weeks. While the keto flu can be unpleasant, it is usually temporary and there are steps that can be taken to reduce the symptoms.

How to manage keto flu

Keto flu is a term used to describe flu-like symptoms that can occur when you transition to a keto diet. It is essentially your body's response to withdrawing from carbs. While it is not an actual flu, the symptoms can be quite uncomfortable and may deter you from reaping the benefits of the keto diet. Here are some tips to help you manage keto flu:

Stay Hydrated

Drinking plenty of water is crucial when experiencing keto flu. The keto diet can lead to increased urine output, which can result in dehydration. Aim to drink at least 2.7 litres of water per day for females and 3.7 litres for males. Staying hydrated will help alleviate headaches and boost your energy levels.

Increase Electrolyte Intake

Electrolyte depletion is a common issue during keto flu. Sodium, potassium, and magnesium levels can decrease due to increased urination. Include salty foods in your diet, such as bone broth, salted nuts, or pickles. You can also add a pinch of unrefined salt to your water. Additionally, eat potassium-rich foods like avocados and leafy greens, and consider taking a magnesium supplement.

Consume More Healthy Fats

The keto diet relies on fat as the primary fuel source. Ensure you are consuming enough healthy fats, such as coconut oil, olive oil, ghee, and fatty cuts of meat. This will support your transition into ketosis and help curb cravings and hunger.

Prioritize Sleep

Keto flu can disrupt your sleep, leading to increased fatigue. Make sleep a priority by establishing a consistent sleep schedule, removing distractions before bedtime, and creating a relaxing sleep environment. Aim for 7-9 hours of quality sleep each night.

Start with a Low-Carb Diet

Rather than abruptly eliminating carbs, consider a gradual transition. Begin by cutting out refined sugar, then starches, and eventually progress to a low-carb diet before fully embracing keto. This gradual approach will give your body time to adjust and may reduce the severity of keto flu symptoms.

Manage Stress

The keto diet can increase stress levels due to the release of cortisol, a stress hormone. Incorporate stress-relieving activities such as meditation or light exercise, such as yoga or walking. Reducing stress can help improve your overall well-being and may lessen the intensity of keto flu symptoms.

Remember, it is important to listen to your body and make adjustments as needed. Consult with a healthcare professional if you have any concerns or if your symptoms persist or worsen.

How long does keto flu last?

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms typically begin within the first few days of starting the diet and can last from a few days to several weeks. In extreme cases, symptoms can last up to a month. However, for most people, symptoms get better within 10 days. If symptoms persist or worsen after 10 days, it is recommended to consult a doctor.

The keto flu is believed to be caused by the body's adjustment to a low-carb diet, which can lead to sugar withdrawal and changes in the gut microbiome. Genetics, dehydration, and rapidly changing diet quality are also thought to contribute to the onset of keto flu symptoms.

To alleviate keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated and prevent dehydration, which is common on a keto diet.
• Increase electrolyte intake, as the keto diet can lead to electrolyte imbalances.
• Get enough rest and avoid strenuous exercise, as the body may feel weak and fatigued during this adjustment period.
• Gradually reduce carb intake instead of cutting it out completely, to give the body time to adapt.

Keto flu prevention

The keto flu is a collection of symptoms that are similar to the flu. It is caused by the body's response to a low-carb diet, as it adapts to a new way of fuelling itself. Symptoms can include fatigue, irritability, nausea, headaches, and dizziness.

Start Keto Gradually

Don't make drastic changes to your diet. Start by reducing your sugar and carb intake over several days. This gives your body time to adjust to burning fat for fuel instead of carbs.

Stay Hydrated

Drink plenty of water. The keto diet can cause a rapid loss of water, increasing the risk of dehydration. Aim for at least eight glasses of water per day.

Increase Electrolytes

The keto diet can lead to an electrolyte imbalance, so it's important to replace lost electrolytes. Increase your salt intake, consume bone broth, and eat more foods high in potassium, such as avocados, nuts, and leafy greens.

Consume More Fat

When you cut out carbs, make sure you're getting enough calories from healthy fats. Good sources include avocados, olive oil, coconut oil, and grass-fed butter.

Avoid Strenuous Exercise

During the initial phase of the keto diet, it's best to avoid strenuous exercise, as it will deplete your energy levels. Stick to light activities such as walking or yoga.

Get Plenty of Rest

Keto flu can leave you feeling exhausted, so make sure to get enough sleep. Aim for 7-9 hours of sleep per night, and if needed, take a short nap during the day.

Manage Stress

The keto diet can increase stress levels due to the release of cortisol. To counteract this, practice stress-reducing activities such as meditation.

Avoid Too Much Protein

As protein digestion can lead to a rise in insulin levels, eat a moderate amount of protein. This will help ensure that ketones are used as fuel instead of sugar.

Monitor Progress

Use a ketone meter to track your blood ketone and glucose levels. This will help you understand how your body is responding to the diet and make any necessary adjustments.

Remember, not everyone experiences keto flu, and the severity varies from person to person. By following these tips, you can minimize or even prevent keto flu symptoms altogether.

Frequently asked questions