Keto Flu: Understanding The Timing And Symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms include nausea, fatigue, headaches, and irritability, and they can begin within the first few days of starting the diet. The keto flu is caused by the body's response to a drastic reduction in carbohydrate intake, which can result in withdrawal-like symptoms. While the keto flu is typically mild and short-term, lasting only a few days to a few weeks, it can be unpleasant and impact a person's ability to function.

Keto flu symptoms

The keto flu is a collection of symptoms that some people may experience when starting a ketogenic diet. The 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 keto flu, also known as the "carb flu," usually kicks in within the first few days of starting a ketogenic diet, with some people reporting symptoms within the first 24 to 48 hours. The symptoms can last from a few days to a few weeks, and in some cases, up to a month.

The symptoms of the keto flu can vary from person to person and can range from mild to severe. Some of the most commonly reported symptoms include:

• Stomach aches or pains
• Nausea
• Vomiting
• Diarrhea or constipation
• Dizziness
• Headaches
• Fatigue
• Muscle soreness or cramps
• Insomnia
• Irritability
• Sugar cravings
• Poor focus and concentration
• Brain fog
• Difficulty tolerating exercise
• Low blood sugar episodes
• Bad breath

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

• Increase water intake: Drink plenty of water to stay hydrated and help with symptoms like headaches and fatigue.
• Electrolyte supplementation: Include electrolytes like salts, potassium, magnesium, and sodium in your diet to prevent cramps and nausea.
• Get plenty of rest: Keto flu can disrupt sleep patterns, so ensure you get 7-9 hours of sleep per night to help your body recover.
• Avoid strenuous exercise: Opt for light exercises such as yoga or leisurely walking to help relieve muscle pain and tension.
• Eat more fat: Increase your intake of healthy fats to speed up the transition to burning fat for energy.
• Take it slow: Gradually reduce your carbohydrate intake instead of going "cold turkey."

Causes of keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The 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.

Carbohydrate withdrawal

The ketogenic diet is very low in carbohydrates, which 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 with the recommended 200–300 grams per day. This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

Dehydration

The keto diet can cause a person to rapidly shed water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body.

Electrolyte imbalance

When following a ketogenic diet, levels of insulin, a hormone that helps the body absorb glucose from the bloodstream, decrease. When insulin levels decrease, the kidneys release excess sodium from the body. The keto diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. This can lead to an electrolyte imbalance, which can cause symptoms such as muscle cramps, nausea, and fatigue.

Hormonal changes

Carbohydrate restriction can also lead to hormonal changes, such as decreased T3 thyroid hormone levels and increased cortisol levels. T3, along with another thyroid hormone, T4, regulates body temperature, metabolism, and heart rate. Lower T3 levels can lead to brain fog and fatigue. Increased cortisol levels, on the other hand, are the body's response to increased stress levels and can cause irritability and insomnia.

Duration of keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is important to note that this is not an actual flu, and you will not develop a fever. The symptoms can vary from mild to severe and can include:

• Headaches
• Brain fog
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Sugar cravings
• Stomach aches or pains
• Dizziness

The symptoms of keto flu generally begin within the first day or two of starting a ketogenic diet and reducing your carbohydrate intake. For most people, the keto flu lasts about a week or less. However, in some extreme cases, it can last up to a month. The duration of the keto flu also depends on individual factors such as genetics, with some people never experiencing it at all due to their metabolic flexibility.

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

• Drink plenty of water to stay hydrated
• Take electrolyte supplements or drink sports drinks to replace lost electrolytes
• Consume enough healthy fats and calories
• Get plenty of rest
• Gradually transition to the ketogenic diet instead of going "cold turkey"

Remedies for keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include nausea, fatigue, headaches, dizziness, sugar cravings, and muscle soreness. The good news is that there are several remedies you can try to ease these symptoms.

Stay Hydrated

Drinking plenty of water is crucial when starting a keto diet. A keto diet can cause a rapid loss of water, increasing the risk of dehydration. Staying hydrated can help with symptoms such as fatigue and muscle cramping.

Replace Electrolytes

When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium. To maintain the balance, your kidneys will also release extra potassium, calcium, and magnesium. Including more salt in your food or drinking sports drinks that are high in electrolytes can help your body adjust to ketosis more smoothly.

Get Enough Rest

Keto flu can disrupt your sleep, making it difficult to fall or stay asleep. Taking an Epsom salt bath can help soothe and relax your muscles, as well as improve electrolyte absorption. You can also try drinking herbal tea with calming herbs like chamomile to promote a deeper sleep.

Try Light Exercise

Although it may be the last thing you feel like doing, light exercise can help relieve muscle pain and tension. Try a restorative yoga class to loosen muscles and release endorphins to boost your mood and motivation.

Transition Gradually

The keto flu is essentially your body's response to carb withdrawal. Instead of going cold turkey, try cutting back on carbs gradually while increasing your fat and protein intake. This will help your body adjust to this new way of eating and make the transition smoother.

Eat Nutrient-Dense Foods

In addition to macronutrient goals, the keto diet emphasizes the importance of eating clean, whole foods to ensure you get a wide range of micronutrients. Getting enough low-carb vegetables is crucial.

Take Supplements

If you find it challenging to get enough electrolytes from food, you can consider taking supplements. Consult your doctor before starting any supplement regimen, especially if you have impaired kidney function.

Adjust Your Caffeine Intake

Caffeine can negatively impact sleep, and since keto flu can disrupt your sleep patterns, reducing your caffeine intake may help. Try to limit caffeinated beverages to the morning so that they don't interfere with your sleep.

Consult Your Doctor

If your symptoms don't improve after a couple of weeks, or if you experience fever, vomiting, or other concerning symptoms, talk to your doctor. The keto diet may not be suitable for everyone, and it's always best to consult a healthcare professional before making significant dietary changes.

Who should avoid keto diets

The keto diet is not suitable for everyone. Here are some groups of people who should avoid ketogenic diets:

Pregnant or breastfeeding individuals

Pregnant or breastfeeding people should not follow a ketogenic diet unless it is being used therapeutically under medical supervision.

Children and teens

The keto diet is not appropriate for children and teens unless it is being used therapeutically and under medical supervision.

People with certain health conditions

Those with kidney disease, liver disease, or pancreatic conditions should avoid the keto diet. Additionally, individuals with diabetes should consult their doctor before starting a ketogenic diet to ensure it is safe and suitable for their specific needs.

Individuals hypersensitive to dietary cholesterol

Around one-quarter of the world's population is hypersensitive to dietary cholesterol. The keto diet may not be safe for these individuals as it is high in fat and cholesterol.

People with a history of eating disorders

The keto diet is highly restrictive and may be triggering for those with a history of eating disorders. It can also negatively impact one's relationship with food.

Those at risk of nutritional deficiencies

The keto diet restricts many nutrient-rich foods, including fruits, vegetables, legumes, and whole grains. As a result, it may put individuals at risk of nutritional deficiencies.

It is important to consult with a healthcare professional before starting any new diet, especially a restrictive one like the keto diet.

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