Keto Flu: When To Expect The Symptoms To Start

The keto flu is a collection of symptoms that some people experience when they start 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 as early as the first day of the diet and can last for a few days or up to several weeks.

Keto flu symptoms

The keto flu is a group of symptoms that can appear within the first two days of starting a ketogenic diet, although it can take up to seven days for symptoms to manifest. The symptoms are a result of your body's response to entering ketosis, which can often mimic those of the flu, hence the name "keto flu".

The ketogenic diet is very low in carbohydrates, but high in fat and protein. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose for energy. The sudden switch from using carbs and glucose as fuel to using fat can be confusing for your body, and it can take some time to adjust to this new way of eating.

Symptoms of keto flu can range from mild to severe and usually last a few days, but in some cases can last several weeks or even a month. The average duration of keto flu is about a week.

Some of the most frequently reported symptoms of keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration
• Headaches
• Fatigue
• Brain fog
• Achiness

How long does keto flu last?

The keto flu is a group of symptoms that may appear within the first two days of starting a ketogenic diet, as your body enters ketosis and you experience carb withdrawal. Symptoms can include:

• Headaches
• 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
• Fatigue
• Brain fog

For most people, the keto flu will last a week or less. However, in extreme cases, it can last up to a month. If your symptoms last longer than ten days, or are causing you pain or debilitation, you should consult a doctor.

There are several ways to reduce the symptoms of keto flu:

• Drink plenty of water to stay hydrated and prevent dehydration and electrolyte imbalances.
• Take an electrolyte supplement to prevent cramps and nausea.
• Eat plenty of healthy fats to ensure you're getting enough calories.
• Get plenty of rest.
• Try light exercise, such as yoga.
• Transition gradually to the keto diet, rather than making a sudden change.

How to manage keto flu symptoms

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. Symptoms include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation.

• Ease into the keto diet: Instead of quitting carbs cold turkey, try starting with a typical low-carb diet and give your body time to adjust.
• Stay hydrated: Drink lots of water to prevent dehydration and replace lost fluids. Set a reminder on your phone or keep a full glass of water within reach. As a rule of thumb, drink a minimum of half your body weight in ounces of water every day.
• Take an electrolyte supplement: Add plenty of electrolytes like salts, potassium, and magnesium to your diet. Drinking sports drinks or taking supplements can help stop cramps and nausea.
• Increase your intake of healthy fats: Do not reduce your calorie intake too much. Snack on half an avocado, some bacon, or load up on egg yolks.
• Get plenty of rest: Take an Epsom salt bath to soothe and relax your muscles, as well as improve electrolyte absorption. You can also drink herbal tea with chamomile to help promote a deeper sleep.
• Try light exercise: Light exercise, such as restorative yoga, will help relieve muscle pain and tension, boost your mood, and improve your motivation.
• Eat more vegetables: Focus on eating alkalizing foods, especially fresh vegetables, to reduce inflammation, restore your nutrient stores, and balance your body's pH level. Good choices include leafy greens, avocados, mushrooms, radishes, artichokes, and broccoli.
• Moderate caffeine intake: Cut back on caffeine to reduce the risk of sleep disturbances.

What is the keto flu?

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. It is your body's response to entering ketosis and can often mimic symptoms of the flu, hence the name "keto flu". Essentially, you're feeling the symptoms of withdrawal from carbs. Your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body. When your body enters ketosis, you might experience flu-like symptoms, including headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation.

The keto flu is not a recognised medical condition, and a search for this term yields no results in indexed medical research journals. However, an internet search will yield thousands of blogs and articles about the keto flu. The symptoms of the keto flu usually appear within the first two days of starting the diet and can range from mild to severe. For an average person, the keto flu can last a week or less, but in extreme cases, it can last up to a month. However, depending on your genetics, you may never experience the keto flu as some people are naturally "metabolically flexible", meaning they can shift metabolic states easily without experiencing health symptoms.

The keto flu symptoms sound very unappealing, but there are some suggestions to help prevent them. When making harsh diet changes, it's always helpful to ease into it. Start with a typical low-carb diet and give your body time to adjust. Try that for a week, and then you can go to the full extent of the keto diet. Hydration and loss of minerals are also huge factors in the keto flu. Make sure you're drinking lots of water and getting enough electrolytes. Staying hydrated helps with headaches and boosts your energy levels. Along with hydration, be sure to add plenty of electrolytes like salts, potassium, and magnesium to your diet. Doing this can stop cramps and nausea.

Why does keto flu happen?

The keto flu is a collection of symptoms that some people experience when they start 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.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Typically, carbohydrates provide the body with energy in the form of glucose. However, when carbs are substantially reduced, the body burns ketones from fat instead of glucose. This switch to burning fat for energy is called ketosis.

The drastic reduction in carbohydrates can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance. The keto flu is essentially a set of symptoms that arise from the body's withdrawal from carbs. Your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body. When carb intake is drastically reduced, your body is depleted of stored glucose and instead turns to burning fatty acids for energy.

The symptoms of keto flu usually appear within the first few days of starting the diet and can range from mild to severe. While the symptoms typically last a few days, they can persist for several weeks in some cases.

Some common symptoms of keto flu include:

• Diarrhea or constipation
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Trouble falling or staying asleep
• Poor focus and concentration
• Headache
• Fatigue

Frequently asked questions