Keto Flu: How Long Does It Last?

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can include headache, fatigue, body aches, dizziness, nausea, and brain fog. The keto flu is not an actual flu, but the symptoms are similar. It occurs as the body transitions from burning sugar to burning fat for energy. The keto flu is temporary and usually goes away within the first week or two of starting the diet. However, for some people, the symptoms may last up to a few weeks or even a month.

The keto flu is caused by your body adapting to a new diet

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is not an actual flu, but the symptoms are similar, including headache, fatigue, body aches, dizziness, and nausea.

Carbs are a quick source of energy, so without them, you may feel sluggish. They are also a good source of fibre, so missing out on that can lead to stomach issues. The keto flu is basically your body reacting to a major diet change, so it may feel like everything is out of whack, similar to how you feel if you've ever had the flu.

The good news is that the keto flu is temporary and will go away on its own as your body adjusts. Symptoms typically disappear within the first week or two, but it can take longer for some people. In the meantime, there are some steps you can take to reduce the symptoms, such as staying hydrated, increasing your salt and water intake, eating more fat, and slowly transitioning to the new diet.

Symptoms include fatigue, nausea, headaches, and dizziness

The "keto flu" is a collection of symptoms experienced by some people 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.

Symptoms of the keto flu include fatigue, nausea, headaches, and dizziness. These 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 can cause fatigue due to the body's reaction to low levels of electrolytes. This can be remedied by adding more salt to your food or drinking sports drinks that are high in electrolytes.

Nausea is another common symptom of the keto flu. This can be mitigated by ensuring you are getting enough healthy fats in your diet and that you are eating enough calories.

Headaches are also a common symptom of the keto flu. Staying hydrated and salting your food can help keep the pain at bay.

Dizziness is another possible symptom of the keto flu. This may be due to dehydration, as the keto diet can cause a rapid loss of body water and sodium. Ensuring you are consuming enough fluids and electrolytes can help prevent this.

The keto flu can be an uncomfortable experience, but the symptoms are usually temporary and typically last for a few days to a few weeks.

It can last from a few days to several weeks

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. The symptoms can range from mild to severe and vary from person to person. The most common symptoms include headache, fatigue, nausea, dizziness, "brain fog", gastrointestinal discomfort, decreased energy, feeling faint, and heartbeat alterations.

The keto flu is not an actual flu, but the symptoms are similar. It occurs as the body transitions from burning sugar to burning fat for energy. This switch to burning fat for energy is called ketosis. Ketosis is reached by adopting a very low-carb diet, typically reducing carbohydrates to 20 to 50 grams per day. This drastic reduction can come as a shock to the body and may result in withdrawal-like symptoms.

The keto flu can last from a few days to several weeks. Most side effects peak in the first seven days of the diet and resolve within two to four weeks. However, some people may experience symptoms for up to two weeks, and in rare cases, the symptoms may last up to a month.

The duration of the keto flu depends on various factors, including age, genetics, current body weight, and lifestyle habits. It is important to remember that the keto flu is temporary and will eventually go away as the body adjusts to the new diet.

To alleviate the symptoms of the keto flu, it is recommended to increase salt and water intake, consume more fat, and make a slower transition to the ketogenic diet. Additionally, getting enough sleep and avoiding strenuous activities can also help reduce the symptoms.

Staying hydrated and increasing salt intake can help

Staying hydrated is a crucial step in managing keto flu symptoms. When you start a keto diet, it's essential to increase your water intake to prevent dehydration. This is because a keto diet can cause a rapid loss of water and a decrease in glycogen stores, which are bound to water. By drinking more water, you can combat symptoms like fatigue and muscle cramping. It's also crucial to stay hydrated if you're experiencing diarrhoea, as it can lead to additional fluid loss.

In addition to hydration, increasing your salt intake can be beneficial. The keto diet often leads to a rapid loss of body water and sodium. Supplementing with salt can help prevent dehydration and associated symptoms. Adding salt to your food or drinking bouillon or broth can be simple ways to increase your salt intake. However, it's important to consult your doctor before increasing your salt intake, especially if you have certain health conditions such as high blood pressure or congestive heart failure.

While staying hydrated and increasing salt intake are important, they are not the only strategies to manage keto flu. Replacing lost electrolytes, such as sodium, potassium, and magnesium, is also crucial. This can be done by consuming sports drinks or electrolyte-rich foods, such as leafy greens and avocados. Additionally, getting adequate sleep, avoiding strenuous exercise, and ensuring you're consuming enough healthy fats can all help alleviate keto flu symptoms.

Remember, the keto flu is a temporary condition, and these strategies can help you manage the symptoms as your body adjusts to the new diet.

You can also try eating more fat and calories

The keto flu is a set of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

The keto flu can cause symptoms such as fatigue, nausea, and "brain fog". These symptoms typically begin within the first few days of starting the diet and can last for several days or weeks.

To alleviate the symptoms of keto flu, it is important to ensure you are consuming enough calories and fat. Here are some tips to help you eat more fat and calories:

• Increase your fat intake: A well-balanced keto diet includes enough fat to ensure you feel satisfied after a meal and can go for several hours without feeling hungry. Be sure to increase your fat intake at the start of your keto journey until your body adapts to using fat and ketones for energy. Once your body has adjusted, you can gradually reduce your fat intake while still feeling satisfied.
• Don't restrict your food intake: It is not advisable to focus on calories when adapting to the keto diet. Letting yourself get hungry or stressing about the amount of food you're eating might even worsen keto flu symptoms. Eat as much of the allowed foods as you need to feel satisfied and keep keto-friendly snacks on hand in case hunger strikes between meals.
• Eat calorie-dense foods: Foods that are high in healthy fats, such as avocados, nuts, seeds, olive oil, and full-fat dairy, can help you increase your calorie intake without increasing the volume of food you're eating.
• Gradually reduce carbohydrates: If you're having trouble adjusting to the keto diet, try gradually reducing your carbohydrate intake over a few days or weeks instead of cutting them out all at once. This can make the transition smoother and reduce keto flu symptoms.
• Monitor your appetite: Once you're steadily in ketosis, your appetite will likely decrease, and you'll naturally eat less. Until then, monitor your hunger cues and eat until you're satisfied.

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