Keto Flu: When It Starts And How To Prepare

The keto flu is a set of symptoms that some people experience when starting 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. Symptoms can start appearing within the first two days of starting the diet, and can last for a few days or up to several weeks.

Keto flu symptoms

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.

The symptoms of the keto flu can start within the first two days of starting a ketogenic diet and can last for a few days to a few weeks.

The symptoms of the keto flu include:

• Headaches
• Fatigue
• Nausea
• Constipation
• Diarrhea
• Muscle soreness
• Cramping
• Irritability
• Sugar cravings
• Trouble sleeping
• Poor focus and concentration
• Brain fog
• Abdominal pain
• Dizziness
• Low blood sugar episodes

How to manage the symptoms:

• Drink plenty of water
• Take an electrolyte supplement
• Eat enough healthy fats
• Get plenty of rest
• Try light exercise
• Transition gradually into the diet

Causes of keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can be similar to those of the flu, and they can range from mild to severe. They usually appear within the first few days of starting the diet and can last from a few days to several weeks.

The exact causes of keto flu are not fully understood, but it is believed to be related to the body's adjustment to a new fuel source. Usually, carbohydrates provide the body with energy in the form of glucose. When carbs are significantly reduced in a ketogenic diet, the body switches to burning ketones from fat instead of glucose. This sudden switch from using carbs and glucose as fuel to using fat as fuel can be challenging for the body to adjust to.

• Carbohydrate withdrawal: The drastic reduction in carbohydrate intake can cause withdrawal-like symptoms, similar to those experienced when weaning off addictive substances like caffeine.
• Electrolyte loss: The keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. This can lead to a loss of electrolytes, which are important for maintaining hydration and other bodily functions.
• Dehydration: The keto diet can cause a rapid loss of water stores in the body, as glycogen, the stored form of carbohydrates, binds to water. This can lead to dehydration, which can exacerbate other symptoms such as fatigue and muscle cramps.
• Detox factor: It is possible that the keto flu is related to a detox or cleansing process as the body adjusts to a healthier diet.
• Immunologic reaction: There may be an immunologic reaction to the keto diet, which could trigger flu-like symptoms.
• Gut microbiome changes: The keto diet may result in changes to the gut microbiome, which could contribute to the development of keto flu symptoms.

How to manage keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms include fatigue, muscle soreness, nausea, headaches, constipation, and cravings, and can last from a few days to several weeks. Here are some tips to help you manage the keto flu:

• Drink plenty of water: The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. Drinking enough water can help reduce symptoms such as fatigue and constipation.
• Replace electrolytes: The keto diet can lead to a decrease in insulin levels, which can cause the body to release excess sodium and other electrolytes. Adding more salt to your food or drinking sports drinks can help maintain electrolyte balance and reduce symptoms such as fatigue and muscle cramps.
• Eat more healthy fats: The ketogenic diet is high in fat. Eating enough healthy fats, such as coconut oil, olive oil, and avocado, can help reduce cravings and keep you feeling satisfied.
• Get enough sleep: Fatigue is a common symptom of the keto flu. Prioritising sleep and creating a restful sleep environment can help combat fatigue and improve overall well-being.
• Avoid strenuous exercise: Give your body time to rest and adjust to the new diet. Instead of intense workouts, opt for lighter activities such as walking, yoga, or leisurely biking during the first week of the keto diet.
• Ease into the diet gradually: If you find the keto flu challenging, you can try transitioning to the keto diet more slowly. Gradually reducing your carbohydrate intake over a few days or weeks may help your body adjust without experiencing negative symptoms.

How long does keto flu last?

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms can include nausea, constipation, headaches, fatigue, and sugar cravings. These symptoms are the result of the body's reaction to low levels of electrolytes and the sudden withdrawal from carbohydrates.

The keto flu usually lasts for a few days but can last up to several weeks or even a month in extreme cases. The duration of the keto flu depends on the individual, and some people may never experience it at all due to their genetics or metabolic flexibility.

To alleviate the symptoms of the keto flu, it is recommended to drink plenty of water, get enough electrolytes, ensure adequate calorie intake, and get plenty of rest. Avoiding strenuous exercise and transitioning to the keto diet gradually can also help reduce the symptoms and duration of the keto flu.

If your keto flu symptoms last longer than ten days or are particularly painful or debilitating, it is recommended to consult a doctor.

Keto flu remedies

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can range from mild to severe and vary from person to person. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

• Stay hydrated: Drink plenty of water as the keto diet can cause a rapid loss of water stores, increasing the risk of dehydration.
• Replace electrolytes: When your body dumps water, it also releases electrolytes. Adding more salt to your food or drinking sports drinks that are high in electrolytes can help your body adjust to ketosis more smoothly.
• Get enough rest: Avoid heavy exercise for the first week while your body adjusts to the new diet. Instead, focus on light activities such as yoga or leisurely walking and ensure you get enough sleep.
• Eat healthy fats: Make sure you're getting enough healthy fats in your diet to help reduce nausea and increase your energy levels.
• Gradually reduce carbs: If you're 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 intake may help make the transition smoother.
• Adjust your diet: Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados. These foods are also high in magnesium, which can help reduce muscle cramps, sleep issues, and headaches.

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