Keto Flu And Hypoglycemia: What's The Connection?

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu can feel similar to the flu and is often referred to as carb withdrawal. The symptoms can range from mild to severe and can last from a few days to several weeks. The keto flu is believed to be caused by a lack of electrolytes, a withdrawal from carbohydrates, and a transition to burning fat for energy instead of glucose. Hypoglycemia, on the other hand, is a medical condition characterized by low blood sugar levels that can occur in people with or without diabetes. While both conditions are related to glucose in the body, they are distinct, and understanding their differences is essential.

Relative Hypoglycemia

The symptoms of relative hypoglycemia are similar to those of typical hypoglycemia and can include irritability, nervousness, trouble concentrating, numbness or tingling in the cheeks or lips, dizziness, lightheadedness, and a fast or irregular heartbeat.

To treat relative hypoglycemia, it is important to gradually lower blood glucose levels and avoid rapid reductions. This involves managing the underlying causes, such as diabetes or critical illness, and improving blood sugar regulation through lifestyle changes and medical treatment.

While keto flu and hypoglycemia are different, they can have some overlapping symptoms related to glucose levels. Keto flu refers to the cluster of symptoms experienced when transitioning to a ketogenic diet, which is low in carbohydrates, high in fat, and moderate in protein. This transition can be challenging for those who typically consume a lot of carbohydrates, especially refined carbs. Symptoms of keto flu can include muscle weakness and soreness, fatigue, irritability, nausea, constipation, headaches, and sugar cravings. These symptoms usually resolve within a few days to a week but can last longer in some cases.

Carbohydrate Withdrawal

The symptoms of carbohydrate withdrawal can include:

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

The keto flu can be managed by easing into the ketogenic diet gradually, staying hydrated, replacing electrolytes, getting plenty of rest, and avoiding strenuous activities.

Hormone Imbalance

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. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

The keto flu can be caused by a lack of electrolytes as the body transitions into ketosis. This drop in electrolytes occurs because lower insulin levels on keto cause the kidneys to increase the excretion of electrolytes.

• Drink plenty of water. The keto diet can cause dehydration as the body sheds water stores.
• Replenish electrolytes. Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet. These foods are also high in magnesium, which may help reduce muscle cramps, sleep issues, and headaches.
• Get enough sleep. Lack of sleep causes levels of the stress hormone cortisol to rise, which can negatively impact your mood and make keto flu symptoms worse.
• Avoid strenuous exercise. Fatigue, muscle cramps, and stomach discomfort are common in the first week of following a ketogenic diet, so it is important to give your body rest.
• Eat enough fat. Transitioning to a very low-carb diet can cause cravings for restricted foods. Eating enough fat will help reduce cravings and keep you feeling satisfied.

The keto flu is not a medical condition and is usually temporary, lasting only a few days to a week for most people. However, for some, the symptoms may last up to a month. If you are experiencing severe or prolonged symptoms, it is best to consult a doctor to rule out other causes.

Electrolyte Abnormalities & Dehydration

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It can lead to a cluster of symptoms known as the "keto flu," which can include muscle weakness and soreness, headaches, fatigue, brain fog, constipation, and more. These symptoms are often caused by a lack of electrolytes and dehydration as the body transitions into ketosis.

Electrolyte Abnormalities

When following a ketogenic diet, insulin levels decrease, leading to increased water, sodium, and potassium loss through urine. Additionally, the keto diet restricts many foods high in potassium, such as fruits, beans, and starchy vegetables. This can result in an electrolyte imbalance, causing various symptoms such as muscle cramps, headaches, and an irregular heartbeat.

To combat electrolyte abnormalities, it is important to replenish electrolytes, especially sodium, potassium, and magnesium. This can be done by:

• Consuming bone broth or bouillon, which are high in sodium.
• Eating potassium-rich foods such as spinach, avocados, mushrooms, and meat.
• Taking magnesium supplements or eating magnesium-rich foods like leafy greens and avocados.

Dehydration

The keto diet can also lead to dehydration due to the diuretic effect of ketones, resulting in frequent urination. Additionally, the early weight loss on the keto diet is largely due to the depletion of glycogen, which is stored with water molecules. This can further contribute to dehydration.

To prevent dehydration, it is important to:

• Drink water when thirsty, as over-hydrating can dilute blood sodium levels and worsen keto flu symptoms.
• Consume enough fluid-balancing electrolytes, sodium, and potassium, through diet or supplements.
• Slowly transition into the keto diet to allow the body to adapt and reduce the risk of dehydration.

Blood Sugar Levels

The ketogenic diet is a very low-carbohydrate, high-fat diet. The keto flu is a collection of symptoms experienced by some people when they first start the keto diet, as their body adjusts to a new diet consisting of very few carbohydrates. The symptoms can include fatigue, muscle soreness, and nausea, and they can last from a few days to a few weeks.

Hypoglycaemia, on the other hand, is a medical condition in which the body's blood sugar (glucose) level is significantly lower than normal. It can be caused by certain drugs and conditions, including diabetes treatment. It requires immediate medical attention and can be fatal.

While both hypoglycaemia and the keto flu are related to glucose in the body, they are distinct conditions. The keto flu is a temporary cluster of symptoms that usually resolves within a week, while hypoglycaemia is a serious medical condition that requires careful monitoring and management.

Some people who follow a ketogenic diet may experience a reduction in blood sugar levels, which can contribute to feelings similar to those of hypoglycaemia. However, this is typically not a cause for concern and can be managed by replenishing electrolytes and allowing the body to adjust to the new diet.

It is important to note that the ketogenic diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before making any significant dietary changes.

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