Keto Flu: Understanding The Scientific Explanation

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, muscle soreness, and headaches. These symptoms are the result of the body entering a state of ketosis, where it burns fat for energy instead of glucose.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people 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 may start to appear within the first few days of cutting back on carbs, and they can last from a few days to several weeks. While some people may transition to a ketogenic diet without any side effects, others report a variety of symptoms, including:

• Stomach or intestinal pain
• Diarrhea
• Fatigue
• Muscle soreness
• Cravings
• Headaches
• Nausea
• Vomiting
• Dizziness
• Sugar cravings
• Cramping
• Irritability
• Constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Low blood sugar episodes or hypoglycemia
• Bad breath

These 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. The drastic reduction in carbohydrates can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

It is important to note that the keto flu is not a sign of ketoacidosis, a life-threatening condition where the body produces large numbers of ketone bodies, causing the blood to become more acidic.

If you are experiencing keto flu symptoms, there are several strategies that may help:

• Drink plenty of water to stay hydrated
• Eat more high-fiber vegetables or take fiber supplements
• Take carbohydrate-free laxatives if dietary changes do not improve constipation
• Consume more electrolytes, such as sodium, potassium, and magnesium
• Get adequate sleep and reduce caffeine intake
• Avoid strenuous exercise and opt for light activities like walking or yoga
• Gradually reduce your carbohydrate intake instead of cutting it out all at once

Causes of keto flu

The exact cause of keto flu is unknown, but experts have several theories. One theory is that it is related to the body adjusting to a low-carb diet, which can cause sugar withdrawal and changes in the gut microbiome. Another idea is that it is a result of a detox factor or an immunological reaction. Genetics, dehydration, and drastically changing the quality of one's diet in a short period are also believed to be factors.

When a person reduces their carbohydrate intake, the body is forced to burn ketones for energy instead of glucose. This switch to burning fat for energy is called ketosis. Ketosis occurs during specific circumstances, such as starvation and fasting, but it can also be reached by adopting a very low-carb diet. In a ketogenic diet, carbohydrates are typically reduced to 20 to 50 grams per day. This drastic reduction can shock the body and lead to withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

The keto flu is a collection of symptoms that can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates. These symptoms can include nausea, fatigue, muscle soreness, cravings, headaches, foggy brain, irritability, insomnia, and constipation, among others. They typically start two to seven days after beginning a ketogenic diet and can last anywhere from a few days to several weeks.

How long does keto flu last?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This happens as the body adapts to a new diet consisting of very few carbohydrates. Symptoms can include nausea, fatigue, headaches, and sugar cravings, and can range from mild to severe.

The keto flu usually lasts for a few days to several weeks, but in extreme cases, it can last up to a month. The symptoms will gradually decrease as the body gets used to converting ketones into energy. It is important to note that if your keto flu symptoms last longer than ten days, or they are causing you pain or debilitation, you should consult a doctor.

There are ways to reduce the symptoms of keto flu. Firstly, staying hydrated is important as a keto diet can cause a rapid loss of water, increasing the risk of dehydration. Secondly, replacing lost electrolytes can help, as the keto diet restricts foods that are high in potassium, such as fruits and vegetables. Thirdly, getting enough rest is crucial as fatigue and irritability are common complaints when adapting to a ketogenic diet. Finally, ensuring you are consuming enough fat and carbohydrates can help reduce keto flu symptoms.

Managing keto flu symptoms

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

Stay hydrated

Drinking plenty of water is essential for managing keto flu. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue, muscle cramps, and headaches.

Get plenty of rest

Keto flu can disrupt your sleep, so it's important to prioritize rest and aim for a good night's sleep. If you're having trouble sleeping, try taking an Epsom salt bath or drinking herbal tea with chamomile to relax and improve sleep.

Take electrolyte supplements

The keto diet can lead to an electrolyte imbalance, causing muscle cramps and nausea. Taking supplements or drinking sports drinks that contain electrolytes like sodium, potassium, and magnesium can help alleviate these symptoms.

Eat plenty of vegetables

Include a variety of non-starchy vegetables in your diet, such as spinach, leafy greens, broccoli, cauliflower, and Brussels sprouts. These vegetables are rich in essential electrolytes and can help minimize digestive issues associated with keto flu.

Alter the types of fats

Choosing certain types of fats, such as olive oil, can help reduce the risk of keto flu symptoms. Avoid high levels of medium-chain triglycerides found in foods like coconut oil, butter, and palm kernel oil, as they can cause abdominal symptoms.

Avoid strenuous exercise

While light exercise, such as yoga or leisurely walking, may improve symptoms, it's best to avoid strenuous activities during the initial stage of keto flu. Fatigue and muscle cramps are common, so give your body some rest and save intense workouts for when you're feeling better.

Take it slow

If you're just starting the keto diet, gradually reduce your carbohydrate intake over time instead of cutting them out all at once. This gradual transition can help minimize the impact of keto flu symptoms.

Preventing keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms include nausea, fatigue, muscle soreness, headaches, and dizziness. These symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis.

Decrease Your Carb Intake Slowly

Instead of cutting out carbohydrates from your diet immediately, reduce them gradually over a longer period of time to help reduce symptoms. This will help prevent withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

Stay Hydrated

Drinking plenty of water is necessary for optimal health and can also help reduce keto flu symptoms. A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping.

Take an Electrolyte Supplement

It’s easy to develop an electrolyte imbalance when on a keto diet, which can lead to muscle cramps, nausea, and more. Be sure to add plenty of electrolytes like salts, potassium, and magnesium to your diet. An extremely low-carb keto diet means you end up cutting out some of the richest natural resources of electrolytes, such as starchy fruits and vegetables.

Consume Caffeine in Moderation

Too much caffeine can interfere with your sleep. Limiting your intake of caffeine can help reduce bothersome symptoms like insomnia, fatigue, and irritability.

Limit Strenuous Physical Activity

As your body adjusts to the state of ketosis, you may feel weak or fatigued, so stick with light, energizing activities during this period. Save the long runs and heavy lifting for later.

Eat Plenty of Vegetables

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

Frequently asked questions