Keto Flu: What You Need To Know

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. 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. Symptoms of keto flu can include headache, brain fog, fatigue, irritability, nausea, and constipation. They usually appear within the first few days of starting the diet 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, such as staying hydrated, replacing lost electrolytes, and getting enough rest.

Keto flu is a response to carb withdrawal

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 that consists of very few carbohydrates. Carbohydrates are the body's main source of energy. On the keto diet, a person reduces their carb intake to fewer than 50 grams per day, compared to the recommended 200-300 grams per day. This drastic reduction can be a shock to the body and may cause withdrawal-like symptoms.

The keto flu is not dangerous, but it can be unpleasant and make people feel awful. The symptoms can range from mild to severe and vary from person to person. Some of the most common symptoms include stomach aches or pains, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, trouble falling asleep or staying asleep, poor focus and concentration, and brain fog.

The keto flu is believed to be caused by a combination of factors, including relative hypoglycemia, carbohydrate withdrawal, electrolyte imbalance, dehydration, and hormone imbalance. Carbohydrate withdrawal, in particular, has been suggested as a possible cause of the keto flu. Some research indicates that many people may be physically addicted to carbohydrates, experiencing the same process of binging, withdrawal, craving, sensitization, and overall dependence as seen with other forms of addiction.

The keto flu usually lasts for a week or less but can persist for up to a month in extreme cases. However, depending on genetics, some people may never experience the keto flu at all.

To manage the keto flu, it is recommended to ease into the diet gradually, stay hydrated, take electrolyte supplements, consume enough healthy fats, and get plenty of rest. Light exercise, such as restorative yoga, may also help relieve muscle pain and tension.

Symptoms include nausea, fatigue, and insomnia

The keto flu is a collection of symptoms that some people may experience when they start a ketogenic diet. It is not an actual flu, nor is it contagious or dangerous, but it can be very unpleasant. The symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis.

Symptoms of the keto flu include nausea, fatigue, and insomnia. Nausea is a common symptom of keto flu, which can be alleviated by increasing your salt and water intake. It is recommended to drink a glass of water with half a teaspoon of salt stirred into it when you are experiencing nausea or other keto flu symptoms. This can help to alleviate symptoms within 15 to 30 minutes.

Fatigue is another common symptom of keto flu. This can be managed by staying well-hydrated, ensuring adequate intake of electrolytes, and getting plenty of rest. Drinking enough water is crucial as the keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Replenishing fluids is especially important if you are experiencing diarrhea, which is another symptom associated with keto flu.

Additionally, the keto flu can lead to insomnia or difficulty falling asleep. This may be due to several factors, including changes in caffeine intake, disruptions in blood sugar regulation, and electrolyte imbalances. To improve sleep, it is recommended to reduce caffeine intake, especially in the latter part of the day, and ensure adequate electrolyte intake, including magnesium and potassium, which can help promote better sleep.

The keto flu symptoms typically start two to seven days after beginning the ketogenic diet and can last from a few days to several weeks. While these symptoms can be unpleasant, they are usually mild and manageable with the above-mentioned strategies. However, if symptoms persist or become severe, it is advisable to consult a healthcare professional for further guidance and support.

It is not an actual flu, but flu-like symptoms

The keto flu is not an actual flu but a collection of flu-like symptoms that some people experience when starting a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. This drastic reduction in carbohydrates can come as a shock to the body and may trigger withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

The symptoms of keto flu are not the same as those of the actual flu. While it can cause headaches, fatigue, irritability, nausea, and difficulty sleeping, it does not cause a fever, and the symptoms rarely lead to incapacitation.

The keto flu is believed to be the body's response to entering ketosis, a metabolic process where the body burns stored fat instead of glucose for energy. This usually happens when the body is starving or fasting, but it can also be triggered by a very low-carb diet. During ketosis, the body breaks down stored fat, and the liver produces ketone bodies from fat, which can be used as fuel.

The symptoms of keto flu usually appear within the first few days of starting the ketogenic diet and can range from mild to severe. For most people, the symptoms last a few days to a week, but in some cases, they can persist for several weeks or even up to a month.

Staying hydrated helps reduce symptoms

Staying hydrated is one of the most important things you can do to reduce keto flu symptoms. The keto diet is very low in carbohydrates, and when you reduce your carb intake, your body expels glycogen—a molecule that stores extra sugar and water. This can lead to dehydration, which in turn can cause symptoms such as fatigue and muscle cramping.

Drinking plenty of water can help to alleviate these symptoms. It's recommended that you drink a minimum of half your body weight in ounces of water per day. If you're very active, you should drink more than this.

It's also important to replace lost electrolytes, as when your body expels water, it often expels electrolytes too. Drinking sports drinks or taking supplements can help with this.

In addition to water, it's important to ensure you're getting enough calories and healthy fats when on the keto diet. This can help to reduce nausea and increase your energy levels.

Transitioning to keto gradually can help

Transitioning to the keto diet can be challenging, but there are ways to make it easier. Here are some tips to help you gradually transition to keto:

Understand the Basics of Keto

Before starting the keto diet, it's important to understand the basics. The keto diet is a low-carb, high-fat, and moderate-protein diet. This diet aims to shift your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. To achieve ketosis, you need to reduce your carbohydrate intake significantly.

Calculate Your Net Carbs

Net carbs are crucial in the keto diet. To calculate them, subtract the grams of dietary fibre from the total grams of carbohydrates in a food item. Aim to keep your total carb intake below 35 grams and net carbs below 25 grams, ideally below 20 grams. This calculation will help you determine if a food item fits within your keto diet plan.

Simplify Your Transition with Straightforward Rules and a Keto-Friendly Food List

To make things easier, follow some straightforward rules and create a keto-friendly food list. Avoid high-carb foods like grains, sugar, fruit, and tubers. Instead, focus on meat, eggs, low-carb vegetables, high-fat dairy, nuts, seeds, avocado, berries, and keto-approved sweeteners.

Make Your Food Environment Keto-Friendly

It's essential to create a keto-friendly food environment to support your transition. Remove all high-carbohydrate foods from your kitchen, such as candy, chocolate, sugary drinks, bread, pasta, and rice. Restock your kitchen with low-carb alternatives, such as kale chips, macadamia nuts, high-fat cheese, and pepperoni.

Stick to Keto On-the-Go

When you're on the go, it can be challenging to find keto-friendly options. Prepare some keto snacks and meals that you can take with you, such as celery sticks with peanut butter, nuts, string cheese, or kale chips. When eating out, opt for eggs, omelettes, breakfast meats, meat with low-carb vegetables or salad, and quality meat with low-carb sides.

Be Mindful of Your Calorie Intake

Even when in ketosis, calorie intake matters. Use a keto calculator to determine your daily calorie requirements and track your calories to ensure you're on the right path to achieving your body composition goals.

By following these tips, you can gradually transition to the keto diet, making it a smoother and more manageable process. Remember to consult with a healthcare professional before starting any new diet, especially if you have any health concerns.

Frequently asked questions