Keto Flu: Feeling Better And Energized On Keto

The first week of the keto diet can be challenging, with side effects such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. This is often referred to as the keto flu or carb flu. However, by the second week, most people start to feel better, with increased energy and reduced hunger. It is important to stay hydrated and ensure adequate electrolyte intake during this transition period. While the keto diet can be effective for weight loss, it is always a good idea to consult a doctor before starting any new diet, especially if you have a medical condition.

Feeling better starts when you enter ketosis

The keto diet is a popular, effective way to lose weight and improve your health. It involves getting 70-80% of your calories from fat, 15-20% from protein, and just 5-10% from carbohydrates. This is a big change from the standard American diet, and it can take some time for your body to adjust.

The transition period

When you start the keto diet, your body goes through a transition period as it switches from using glucose for fuel to using ketones, which are produced by the liver when the body doesn't have enough carbohydrates to burn. This transition period is often called the "keto flu" and can last from a few days to a couple of weeks. During this time, you may experience some unpleasant side effects, such as headaches, fatigue, muscle aches, nausea, brain fog, irritability, and constipation. These symptoms are normal and usually pass within a week or so.

Entering ketosis

Most people will enter ketosis by day 10 on the keto diet. You'll know you're in ketosis when you notice some key signs and symptoms. One of the most definitive signs is having elevated ketones in the blood, which can be measured using a home testing kit or a blood sample taken by a doctor. Other signs include increased ketones in the breath, which can be measured using a breath analyzer, and changes in your appetite, energy levels, and breath odour.

Feeling better

Once you enter ketosis, you'll likely start feeling better. The unpleasant symptoms of the keto flu will dissipate, and you'll be used to eating a high-fat diet. You may notice increased energy levels, better focus and concentration, and a reduction in hunger. It's important to prioritize water intake as the high amount of ketones in the body can lead to dehydration.

The transition period can be tough

The keto flu is not a medically recognized condition, and its causes are not well understood. It may be related to a detox factor, carb withdrawal, an immunological reaction, or a change in the gut microbiome. Whatever the cause, it is a common experience for many people starting the keto diet.

To help manage the keto flu, it is important to stay hydrated by drinking plenty of water. Eating more frequently and including plenty of colorful vegetables in your diet can also help. It is also important to be patient and not give up on the diet too quickly. Your energy levels will likely return to normal, and you may even feel better than before by the end of the first week.

If you are struggling with the transition, you can also try easing into the keto diet more slowly instead of going "cold turkey." It is normal to experience some challenges during the transition period, but it is important to listen to your body and make adjustments as needed.

Keto flu is common

The "keto flu" is a common experience for people starting the keto diet. It is a group of symptoms that may appear two to seven days after starting the diet, though some people report feeling the effects as early as the second day. The keto flu is not a recognised medical condition, but it can include symptoms such as headaches, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation.

The exact causes of the keto flu are not known, but it is likely related to the body's transition from using glucose to ketones for fuel. This transition period can cause shifts in how you feel, and it is natural to experience some negative side effects during this time. The keto flu may also be a result of a change in the gut microbiome or a detox factor.

If you are experiencing the keto flu, it is important to stay hydrated by drinking plenty of water. Eating more frequently and including plenty of colourful vegetables in your meals can also help. Remember that these symptoms are temporary, and your energy levels will likely return to normal within a week.

To minimise the impact of the keto flu, you may want to consider starting the diet on a Thursday. This way, the toughest days of the transition (usually days 3 and 4) will fall on the weekend, giving your body and brain more time to adjust.

You might experience increased thirst

The keto diet can make you thirsty during the initial adjustment period, so it's a good idea to keep a water bottle close by. This is because the process of ketosis causes a seemingly unquenchable thirst when you first start adjusting to the new diet.

During ketosis, your body switches from using carbohydrates as your primary energy source to fats. This transition will see you lose a lot of water weight. Glucose, or sugars extracted from carbohydrates during digestion, is typically your body's go-to source for energy. When you stop eating carbohydrates, your body is forced to switch gears and start pulling energy from stored fat.

When this happens, your body expels ketones (organic compounds that your body doesn't need) through your urine. The more you go to the bathroom, the thirstier you'll be. Glucose requires up to "three to four times its own weight to be stored," and that's where water weight comes in. Once you're no longer storing energy in glucose, "you'll generally just lose more fluids than you would out of ketosis," leading to an even stronger thirst.

To combat this, make sure you're drinking plenty of water. You could also try alkaline ionized waters (like Essentia) or water that's rich in electrolytes (like CORE). Foods high in electrolytes, such as bone broth, nuts, avocados, mushrooms, salmon, spinach, artichokes, and leafy greens, will also help replenish your body.

The state of ketosis will usually kick in after three to four days of maintaining the diet, so these symptoms could linger for up to a week.

There are ways to ease the transition

The transition to a keto diet can be challenging, and you may experience what is known as the "keto flu". This is a group of symptoms that may appear two to seven days after starting the diet, including headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation. Here are some ways to ease the transition:

• Drink plenty of water: Some diets can lead to dehydration, so it is important to stay hydrated. Water can also help with the bad breath that is a common side effect of ketosis.
• Eat more frequently and include plenty of colourful vegetables: Switching from a standard American diet is a big change for your body, so it is important to provide it with a variety of nutrients. Vegetables are a good source of fibre, which can help with constipation.
• Be patient and don't give up: You may feel exhausted for a few days, but your energy levels will likely return to normal by the end of the week. It is normal to experience some challenges during the transition period, so don't be too hard on yourself.
• Ease into the diet gradually: If you are struggling with the sudden change, consider transitioning more slowly instead of going "cold turkey". You can gradually reduce your carbohydrate intake over time.
• Take electrolyte supplements: Electrolytes are often lost due to the rapid reduction in your body's water content. Taking supplements that include sodium, potassium, and magnesium can help reduce fatigue during the transition.
• Plan your meals: Use apps or invest in cookbooks to help you plan meals that meet the keto diet's specific fat, carb, and protein guidelines.
• Consider starting on a Thursday: Days 3 and 4 are usually the hardest part of the transition, so starting on a Thursday means the toughest days fall on the weekend, giving your body and brain more time to adjust.

Frequently asked questions