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 essentially the body's response to entering ketosis, which can often mimic flu-like symptoms. Symptoms of the keto flu include nausea, fatigue, headaches, muscle soreness, and irritability, among others. These symptoms are temporary and usually last a few days to a few weeks, but in extreme cases, they can last up to a month. There are ways to manage and reduce the symptoms of the keto flu, such as staying hydrated, replacing electrolytes, and getting plenty of rest.

Flu-like symptoms such as headache, fatigue, body aches, dizziness, and nausea

Headaches, a common symptom of the keto flu, can be alleviated by staying hydrated and salting your food. Additionally, consuming enough water and electrolytes can help with fatigue and muscle cramping. The keto flu may also cause dizziness and body aches, which can be mitigated by avoiding strenuous exercise and intense physical activity. Instead, opt for light activities like walking, yoga, or leisurely biking.

Nausea is another symptom that may occur due to the drastic reduction in carbohydrates. To ease nausea, it is recommended to eat some additional carbs or cut back on fats temporarily. This can make the transition to ketosis smoother and reduce the severity of keto flu symptoms.

Dehydration and loss of electrolytes

Glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carbohydrate intake, glycogen levels drop, and water is excreted from the body. This can lead to dehydration if not properly managed. To prevent dehydration, it is important to drink plenty of water and stay hydrated.

In addition to water loss, the keto diet can also lead to a loss of electrolytes. This is because insulin levels decrease when there are fewer carbohydrates in the body, leading to an increase in the amount of sodium, potassium, and water released in the urine. Electrolytes are essential for maintaining proper fluid balance and supporting various bodily functions, including nerve and muscle function. A loss of electrolytes can lead to symptoms such as fatigue, muscle cramps, and body weakness.

To replace lost electrolytes, it is recommended to add more salt to your food or drink sports drinks that are high in electrolytes. Including potassium-rich, keto-friendly foods like leafy greens and avocados in your diet can also help maintain a healthy balance of electrolytes.

By staying hydrated and replacing lost electrolytes, you can help reduce the symptoms of the keto flu and support your body during the transition into ketosis.

Stomach issues and abdominal pain

The stomach issues and abdominal pain associated with the keto flu can be caused by several factors. One of the main reasons 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 you reduce your carb intake, glycogen levels drop, and water is excreted from the body. This can lead to dehydration, which can cause stomach pain, headaches, and fatigue.

Another reason for stomach issues during the keto flu is a change in the types of fats being consumed. High levels of medium-chain triglycerides, found in foods like coconut oil, butter, and palm kernel oil, can cause cramps, diarrhea, and vomiting. Eating fewer of these foods and opting for long-chain triglycerides, such as olive oil, may help alleviate abdominal symptoms.

Additionally, the keto diet can affect the balance of electrolytes in the body. The reduction in carb intake can lead to a decrease in insulin levels, which can result in an increase in sodium, potassium, and water release through urine. This can cause dehydration and electrolyte imbalances, contributing to stomach issues and abdominal pain.

To manage stomach issues and abdominal pain during the keto flu, there are several practical strategies you can try:

• Drink plenty of water: Staying hydrated is crucial for optimal health and can help reduce symptoms. Aim to drink an ample amount of water throughout the day.
• Increase salt intake: Adding salt to your food and drinks can help replace lost electrolytes and maintain a healthy balance.
• Be patient: Give your body time to adjust to the new diet. Remember that transitioning to a state of ketosis takes time.
• Increase fat intake: Ensure you are consuming enough fat, as it is the primary fuel source on the ketogenic diet. Eating more fat can help reduce cravings and keep you feeling satisfied.
• Gradually reduce carbs: Instead of cutting out carbs all at once, slowly decrease your carbohydrate intake while gradually increasing your fat intake. This can make the transition smoother and reduce stomach issues.

It is important to note that the keto flu is temporary, and the stomach issues and abdominal pain associated with it should subside as your body adjusts to the new diet. However, if your symptoms persist or become severe, it is recommended to consult a doctor or dietitian for personalized advice and guidance.

Carb withdrawal and sugar cravings

Carbohydrates are the body's main source of energy. When you start a ketogenic diet, you reduce your carbohydrate intake to fewer than 50 grams per day, compared to the recommended 200-300 grams per day. This drastic reduction can shock the body and lead to withdrawal-like symptoms, similar to those experienced when quitting an addictive substance like caffeine.

The keto flu is essentially your body experiencing carb withdrawal. It is a collection of symptoms that occur when the body enters ketosis, a metabolic process where the body, deprived of its usual source of glucose, switches to burning fatty acids for energy.

The symptoms of the keto flu can include sugar cravings, along with nausea, dizziness, fatigue, muscle soreness, irritability, and more. These symptoms can range from mild to severe and can last from a few days to several weeks, or even up to a month in extreme cases.

To combat carb withdrawal and sugar cravings, it is important to ensure you are consuming enough fat, the primary fuel source on the ketogenic diet. Eating enough fat will help reduce cravings and keep you feeling satisfied. Additionally, some people may find it easier to eliminate carbohydrates gradually, rather than all at once, to make the transition smoother. Staying hydrated and replacing lost electrolytes can also help reduce overall keto flu symptoms.

Poor sleep, brain fog, and low energy

The keto flu can be attributed to the body's transition to burning ketones from fat for energy instead of glucose from carbohydrates. This switch to burning fat, known as ketosis, can be a significant change for the body, and the reduction in carbohydrates may cause withdrawal-like symptoms.

Brain fog, or difficulty thinking clearly, is another symptom that can be attributed to the body's adjustment to a new fuel source and the overall fatigue associated with the keto flu. Ensuring adequate hydration, replacing electrolytes, and gradually reducing carbohydrate intake can help alleviate brain fog.

Low energy is a common symptom of the keto flu and can be addressed by staying hydrated, getting sufficient rest, and gradually transitioning to the ketogenic diet. Avoiding strenuous exercise during this adjustment period is recommended, as light activities such as walking or yoga may be more beneficial for managing energy levels.

While the keto flu can be challenging, these symptoms are typically temporary and usually resolve within a few days to several weeks. However, it is important to listen to your body and make adjustments as needed. If symptoms persist or become concerning, it is always best to consult with a healthcare professional.

Frequently asked questions