Keto Flu: What To Do If Symptoms Persist

The keto flu is a set of symptoms that some people experience when starting a ketogenic diet. This diet is very low in carbohydrates, high in fat, and moderate in protein. Symptoms of the keto flu can include headache, brain fog, fatigue, irritability, nausea, insomnia, and constipation, and they can last anywhere from a few days to several weeks. In rare cases, these symptoms may last longer than a month. If you are experiencing the keto flu, there are several remedies you can try, including staying hydrated, replacing lost electrolytes, getting enough rest, and gradually reducing your carbohydrate intake. If your symptoms persist or become severe, it is recommended to consult a doctor.

Should I be worried if I have keto flu for over a month?

The keto flu is a collection of flu-like symptoms that some people experience when they start a ketogenic diet. The symptoms, which can vary from person to person, are caused by the body adapting to a new diet consisting of very few carbohydrates. While the keto flu is typically temporary and lasts only a few days to several weeks, if your symptoms persist or are particularly uncomfortable, there are some steps you can take to alleviate them.

If your keto flu symptoms last longer than a month, it is important to consult a medical professional to rule out any other underlying causes. Prolonged symptoms may be an indication of another issue, and a doctor can help determine the best course of action.

• Gradual transition: Instead of abruptly eliminating carbohydrates, try reducing them gradually over a longer period. This can help ease your body into the new diet and make the transition smoother.
• Stay hydrated: The keto diet can deplete your water stores, leading to dehydration and electrolyte imbalances. Drinking plenty of water is crucial to prevent dehydration and minimize symptoms such as fatigue.
• Electrolyte balance: Electrolyte imbalances can occur when starting a keto diet, leading to muscle cramps, nausea, and other symptoms. Replenish electrolytes by consuming magnesium, potassium, and sodium-rich foods or considering electrolyte supplements.
• Caffeine moderation: Limit your caffeine intake as too much can disrupt your sleep, exacerbating symptoms like fatigue and irritability.
• Adjust your workouts: While exercise is important, avoid strenuous activities during the keto flu. Opt for lighter exercises such as walking, yoga, or leisurely biking to support your body's adjustment.
• Nutrition and rest: Ensure you are consuming enough calories, healthy fats, and electrolytes. Getting adequate rest is also crucial during this adjustment period.

While the above strategies can help alleviate symptoms, it is important to remember that everyone's experience with the keto flu may vary. If your symptoms persist or worsen, it is always best to consult a healthcare professional for personalized advice and guidance.

What are the symptoms of keto flu?

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.

The symptoms of keto flu usually appear within the first few days of starting the diet and can range from mild to severe. The symptoms typically last a few days but can last up to several weeks or even a month in some cases.

The symptoms of keto flu include:

• Diarrhea or constipation
• Fatigue
• Muscle soreness and cramps
• Headaches
• Nausea
• Sugar cravings
• Trouble falling or staying asleep
• Diminished exercise performance
• Irritability
• Foggy brain or trouble focusing
• Stomach or intestinal pain

While these symptoms may be distressing, they are usually temporary and can be managed or reduced in a few ways. It is important to note that if your keto flu symptoms last longer than ten days, or if they are actively painful or debilitating, you should consult your doctor.

What causes keto flu?

The exact cause of the keto flu is unknown, but experts have several theories. It may be caused by the body adjusting to a low-carb diet, which can be associated with sugar withdrawal and changes to the gut microbiome. Other factors that may play a role include genetics, dehydration, and substantially changing the quality of your diet in a short period.

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This occurs when 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 on a ketogenic diet.

Sodium deficiency

Low-carb diets minimize the hormone insulin, which is responsible for telling your kidneys to retain sodium. As a result, people on low-carb diets excrete too much sodium through their urine. This, combined with a lower intake of dietary sodium due to the elimination of salty processed foods, can lead to sodium deficiency. Symptoms of sodium deficiency include headaches, weakness, low energy, fatigue, muscle cramps, brain fog, insomnia, salt cravings, and irritability.

Dehydration or overhydration

A keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body, and when dietary carbohydrates are reduced, glycogen levels drop, leading to water excretion. Dehydration can cause symptoms such as headaches, weakness, low energy, fatigue, thirst, muscle cramps, constipation, dark urine, dry skin, decreased urination, and rapid heartbeat.

It's important to note that drinking too much water can lead to overhydration, which can dilute blood sodium levels and exacerbate low sodium symptoms. Symptoms of overhydration include headaches, confusion, muscle cramps, low energy, and irritability.

Carb withdrawal

Carbs and sugar activate reward pathways in the brain, so eliminating them can lead to carb cravings and withdrawal symptoms. While sugar is not an addictive drug, it can trigger similar brain systems as addictive substances. Reducing carb intake can deprive the brain of dopamine-driven good feelings, leading to symptoms such as hunger, carb cravings, mood fluctuations, low energy, headaches, and fatigue.

Reduced brain fuel

When on a ketogenic diet, the body uses fat and ketones for fuel instead of carbohydrates. Some people transition to this fat-burning state quickly, while others may take a few days or weeks. During the transition, cognition-related keto flu symptoms can arise, including headaches, brain fog, low energy, and fatigue.

How can I treat keto flu?

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include fatigue, muscle soreness, headaches, insomnia, constipation, and nausea, and can last from a few days to several weeks. If your symptoms last longer than a month, consult a doctor.

Transition Gradually

If you plan to start a keto diet, slowly cut back on carbs while increasing your fat and protein intake. This can help you ease into the diet and make the transition smoother. Eating more fat can also help reduce cravings for foods you'll need to avoid on the diet, such as bread and pasta.

Stay Hydrated

Drinking enough water is key to good health and can help reduce keto flu symptoms. The keto diet can quickly deplete your water stores, putting you at risk of dehydration and electrolyte imbalances. Staying hydrated helps replace lost fluids and minimizes symptoms like fatigue.

Adjust Your Workout Routine

While exercise is important for staying healthy, avoid strenuous exercise if you're experiencing keto flu symptoms. Focus on lighter activities such as walking, yoga, or leisurely biking instead.

Moderate Caffeine Intake

Caffeine is a stimulant that can negatively impact sleep. It is not uncommon for people with keto flu to have trouble sleeping, so cutting back on caffeine can help reduce this risk.

Eat Plenty of Vegetables

Include a wide variety of non-starchy vegetables in your diet to help minimize digestive issues that often come with keto flu. Spinach and other leafy greens, broccoli, cauliflower, and Brussels sprouts are all great options. These foods are also rich in essential electrolytes.

Supplement With Electrolytes

It's easy to develop an electrolyte imbalance with any type of diet, which can lead to muscle cramps, nausea, and more. Supplementing your diet with magnesium, potassium, and sodium can help. Try a sports drink or electrolyte-enhanced water.

How can I prevent keto flu?

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. Symptoms can include fatigue, restlessness, brain fog, muscle pain, and nausea. The good news is that keto flu is preventable and temporary. Here are some tips to prevent it:

• Replenish electrolytes: The keto flu is mainly caused by an electrolyte imbalance, so it's important to replenish electrolytes like sodium, magnesium, and potassium. You can get these from food sources or supplements.
• Drink plenty of water: The keto diet causes water loss, which can lead to dehydration. Aim for around 16 cups of water per day, but adjust according to your body's signals.
• Ease into keto gradually: Instead of cutting out carbohydrates immediately, reduce them gradually over time. Start by cutting out refined sugar, then starches, and progress to a low-carb diet before going full keto.
• Eat nutrient-dense foods: Focus on eating clean, whole foods, including plenty of low-carb vegetables, to ensure you're getting a wide range of micronutrients.
• Eat more fat and calories: Make sure you're eating enough fat, the primary fuel source on a keto diet. This will help reduce cravings and keep you feeling satisfied.
• Exercise gently: You may experience a decrease in exercise performance initially, so stick to light activities such as yoga or walking, which use fat as a primary fuel source.
• Get enough sleep: Lack of sleep can increase cortisol levels, which can amplify keto flu symptoms. Prioritize getting enough sleep and maintaining a consistent sleep schedule.
• Drink caffeine in moderation: Limit your caffeine intake, as too much can interfere with your sleep and contribute to fatigue and irritability.

Frequently asked questions