Keto Diet: Surviving The Toughest Days

The hardest days of the keto diet are typically days 3 and 4, which are when the worst symptoms of the keto flu set in. The keto flu is a collection of symptoms, including headaches, fatigue, muscle aches, nausea, brain fog, and irritability, that some people experience when they first start the keto diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. The keto flu can last for several days or up to a month, depending on the person.

Days 3 and 4 are the hardest

Days 3 and 4 of the keto diet are typically the hardest, as this is when the worst "carb flu" symptoms hit. The carb flu is the experience of flu-like symptoms that come from your body being starved of carbohydrates. During this time, your body is working out how to keep going without glycogen.

Symptoms of the carb flu can include headaches, fatigue, muscle aches, nausea, brain fog, and irritability. It is recommended that you be gentle with yourself during these days of the keto transition. There is no need to exercise if you’re feeling lethargic or nauseous. Instead, try to keep activity to a minimum and, if possible, minimise how much work you have to do.

The good news is that, by day 5, you should start to feel better as your body gets used to running off of fats for fuel.

Keto flu symptoms

The "keto flu" is a group of symptoms reported by people starting a ketogenic diet. It is the body's response to entering ketosis and can often mimic flu symptoms. The symptoms are usually temporary and typically begin within the first day or two of starting the keto diet, lasting for a week or less. However, in extreme cases, the keto flu can last up to a month.

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness and aches
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration
• Headaches
• Fatigue
• Brain fog
• Wild sugar cravings
• Bad breath
• Increased thirst

The keto flu is caused by a sudden reduction in carbohydrate intake, as the body is confused and has to adapt to using fat as fuel instead of carbohydrates. This drastic change can lead to a depletion of stored glucose, and the body starts breaking down stored fat for energy.

To manage keto flu symptoms, it is recommended to:

• Ease into the keto diet gradually, giving the body time to adjust.
• Stay hydrated by drinking plenty of water, as the keto diet can deplete water stores and put you at risk of dehydration.
• Take electrolyte supplements or add electrolytes like salts, potassium, and magnesium to your diet to prevent cramps and nausea.
• Consume enough healthy fats and calories, as very low calorie intake can lead to keto flu symptoms.
• Get plenty of rest and avoid strenuous exercise, opting for lighter activities such as walking or yoga.
• Try light exercise to help relieve muscle pain and tension.

Fatigue and irritability

Starting a keto diet can be challenging, and it's common to experience fatigue and irritability during the transition period. This is known as the "keto flu" or "carb flu", and it happens when your body adapts to a new way of eating with very few carbohydrates. The good news is that these symptoms are usually temporary and can be managed with some simple strategies.

The keto diet involves drastically reducing your carbohydrate intake, which can be a shock to the body. Carbohydrates are the body's primary fuel source, and when you suddenly cut them down, your body has to switch to burning fat for energy. This transition can be challenging, especially if you were used to eating a lot of carbs before.

Additionally, when you reduce your carb intake, your body starts to excrete more water and sodium, which can lead to dehydration. Dehydration can make you feel tired and irritable, so it's important to stay hydrated during this transition.

How to Manage Fatigue and Irritability on Keto:

• Stay hydrated: Drink plenty of water throughout the day to prevent dehydration, which can worsen fatigue and irritability.
• Replace electrolytes: The keto diet can cause a loss of electrolytes, especially sodium and potassium. Include potassium-rich foods like leafy greens and avocados in your diet, and salt your food to taste.
• Get enough sleep: Lack of sleep can increase the stress hormone cortisol, which can negatively affect your mood and make keto-flu symptoms worse. Aim for 7-9 hours of quality sleep each night.
• Reduce caffeine intake: Caffeine can disrupt your sleep, so try to limit caffeinated beverages and avoid consuming them too close to bedtime.
• Create a relaxing bedtime routine: Establish a calming pre-sleep routine to promote better sleep. This can include activities such as reading, listening to soothing music, or taking a warm bath with Epsom salt or lavender essential oil.
• Eat enough fat: Fat is the primary fuel source on the keto diet, so make sure you're consuming enough healthy fats like nuts, nut butter, olive oil, avocado oil, avocados, meat, eggs, and fatty fish like salmon.
• Gradually cut carbs: If you're having a hard time adjusting, try reducing your carb intake gradually instead of all at once. This can make the transition smoother and lessen the severity of keto-flu symptoms.
• Light exercise: While you should avoid strenuous exercise during this time, light activities like walking, yoga, or leisurely biking can help improve your symptoms and promote better sleep.

Remember, these symptoms are usually temporary, and most people start feeling better within a few days to a week. If your symptoms persist or become unbearable, it's best to consult with a healthcare professional to ensure the keto diet is suitable for you.

Cravings for carbs and sugar

The first few days of the keto diet are often the hardest, as your body is adjusting to a new way of eating. During this time, it is common to experience intense cravings for carbs and sugar. This is because your body is used to running on glucose, which comes from carbohydrates, as its primary fuel source. When you drastically reduce your carb intake on the keto diet, your body has to switch to burning fat for energy, which can be a challenge.

The cravings for carbs and sugar can be intense and may last for several days or even weeks. It is important to remember that these cravings are normal and will eventually subside as your body adjusts to the new diet. In the meantime, there are a few things you can do to help manage the cravings:

• Eat enough fat: Fat is the primary fuel source on the keto diet, so make sure you are consuming enough. This will help reduce cravings and keep you feeling satisfied.
• Gradually reduce carbs: If you are having a difficult time adapting to the keto diet, try eliminating carbohydrates gradually rather than all at once. Slowly cutting back on carbs while increasing fat and protein in your diet may help make the transition smoother and decrease cravings.
• Choose healthy alternatives: Opt for keto-friendly alternatives to satisfy your cravings. For example, if you are craving something sweet, try a no-added-sugar coconut bar or some berries with whipped cream.
• Stay hydrated: Drinking enough water is crucial for optimal health and can also help reduce symptoms of the "keto flu," such as fatigue and muscle cramps.
• Get enough sleep: Lack of sleep can cause levels of the stress hormone cortisol to rise, which can negatively impact your mood and make cravings worse. Aim for 7-9 hours of sleep per night.
• Manage stress: Stress can increase cravings and make it harder to stick to your diet. Find healthy ways to manage stress, such as meditation, yoga, or going for a walk.

Digestive issues

The drastic reduction in carbohydrates can shock the body, causing withdrawal-like symptoms similar to those experienced when weaning off an addictive substance. This is known as the keto flu, and it can be a difficult transition period for some people.

To help alleviate digestive issues, it is recommended to eat more low-carb vegetables. The minerals and soluble fibre in these vegetables will provide bulk to stools while also remineralising the body. Staying hydrated is also important, as the keto diet can cause the body to rapidly shed water stores, increasing the risk of dehydration.

It is important to note that digestive issues are usually temporary and typically last only a few days or up to several weeks. However, if symptoms persist or become more severe, it is recommended to contact a doctor to rule out other causes.

Frequently asked questions