Keto Flu: What To Expect And How To Cope

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. These symptoms usually appear within the first two days of starting the diet and can last for several weeks.

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 the flu 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. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose. This drastic reduction in carbohydrates can come as a shock to the body, causing withdrawal-like symptoms.

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

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

These symptoms typically appear within the first few days of starting the ketogenic diet and usually last a few days to several weeks. However, in extreme cases, they can persist for up to a month.

To alleviate the symptoms of keto flu, it is recommended to:

• Drink plenty of water to stay hydrated
• Increase electrolyte intake to replace lost electrolytes
• Get sufficient rest and avoid strenuous exercise
• Eat enough healthy fats and ensure adequate calorie intake
• Gradually transition to the ketogenic diet by slowly reducing carbohydrate intake

Causes of keto flu

The keto flu is a collection of symptoms that some people experience 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. The intention is to put the body in a state of ketosis, where it burns stored fat instead of glucose. This drastic reduction in carbohydrates can come as a shock to the body and may cause withdrawal-like symptoms.

• Carbohydrate Withdrawal: The sudden switch from using carbohydrates and glucose as fuel to using fat as fuel can confuse the body. Normally, the body only enters ketosis if you're starving or fasting. This abrupt change can lead to symptoms such as nausea, fatigue, and headaches.
• Electrolyte Imbalance: A ketogenic diet often results in a loss of electrolytes, especially when insulin levels decrease. Electrolytes like sodium, potassium, and magnesium are important for maintaining proper fluid balance and nerve function. A deficiency can lead to symptoms such as fatigue, muscle cramps, and body weakness.
• Dehydration: The ketogenic diet can cause a rapid loss of water stores in the body, increasing the risk of dehydration. This is because glycogen, which binds to water, is depleted when dietary carbohydrates are reduced. Dehydration can exacerbate symptoms such as dizziness and headaches.
• Individual Differences: Some people may experience keto flu symptoms due to individual differences. Genetics, electrolyte loss, dehydration, and carbohydrate withdrawal are believed to be the main driving forces behind the keto flu. Those who typically consume a lot of carbohydrates, especially refined carbs, may have a more difficult time adapting to the ketogenic diet.

To alleviate keto flu symptoms, it is recommended to drink plenty of water, increase electrolyte intake, ensure adequate rest, and gradually transition to the ketogenic diet rather than making sudden drastic changes.

How long does keto flu last?

The keto flu is a group of symptoms that may appear when starting a ketogenic diet. Symptoms can vary but often include headaches, nausea, constipation, and aches. The keto flu usually lasts for a few days but can persist for several weeks, and in extreme cases, it can last up to a month.

The duration of the keto flu depends on the individual. Some people may experience a more mild form of the keto flu that resolves within a few days, while others may have a more challenging time adapting to the diet and experience symptoms for several weeks.

It's important to note that the keto flu is typically temporary and is caused by the body's adjustment to a low-carb diet. However, if symptoms last longer than ten days or become painful or debilitating, it is recommended to consult a physician.

To reduce the duration and severity of the keto flu, it is suggested to decrease carb intake slowly, stay well-hydrated, supplement with electrolytes, and consume caffeine in moderation.

How to manage 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 the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates. The good news is that there are several ways to reduce these symptoms and help your body get through the transition period more easily.

Stay hydrated

Drinking plenty of water is key to good health and can also 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 to replace lost fluids and can minimize symptoms like fatigue.

Get enough electrolytes

When your body dumps water, it often dumps electrolytes too. This is especially true when insulin levels decrease. Many keto flu symptoms may be caused by your body's reaction to low levels of electrolytes. Adding more salt to your food or drinking sports drinks that are high in electrolytes can help your body adjust to ketosis more smoothly.

Eat enough healthy fats

The keto diet is a high-fat dietary program, so it's important to eat a variety of healthy fats. This will help to eliminate keto flu symptoms and reduce cravings for restricted foods.

Transition gradually

If you're planning to start the keto diet, slowly cut back on carbs while increasing the amount of fat and protein. This will help you ease into the diet and make the transition smoother.

Get plenty of rest

If you're having trouble sleeping, try taking an Epsom salt bath, as it will help soothe and relax your muscles as well as improve electrolyte absorption. You can also add a keto-friendly herbal tea with herbs that calm your nervous system to help promote a deeper sleep.

Try light exercise

Although strenuous exercise is not recommended when experiencing keto flu symptoms, light exercise can help relieve muscle pain and tension. Try a restorative yoga class to help loosen muscles and release endorphins to boost your mood and motivation.

When to see a doctor about keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include:

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

Keto flu symptoms usually begin within the first few days of starting the diet and typically last a week or less. In extreme cases, they can last up to a month.

If your keto flu symptoms last longer than ten days, or if they are actively painful or debilitating, you may want to see a doctor. Additionally, if you are experiencing a fever, prolonged diarrhea, or vomiting, it is best to contact your doctor to rule out other causes.

Keto flu symptoms can be confused with more serious problems, such as stomach issues or nutritional deficiencies. Your doctor can help determine if your symptoms are the result of something more serious or if you should adjust your diet to include more carbohydrates.

Frequently asked questions