Keto Flu: Salt's Role In Relief

The keto diet is a very low-carb, high-fat, and protein-rich diet that aims to put the body in a state of ketosis, where it burns stored fat instead of glucose. One of the challenges of the keto diet is the keto flu, a group of symptoms that occur due to the sudden change in diet and the body's transition to ketosis. These symptoms can include headaches, fatigue, nausea, constipation, and brain fog. One way to alleviate keto flu symptoms is by increasing salt intake.

Salt, or sodium chloride, is important for maintaining proper electrolyte balance in the body. When following a keto diet, sodium levels often drop due to reduced consumption of packaged and processed foods, which are typically high in sodium. This drop in sodium can lead to keto flu symptoms such as fatigue, muscle cramps, and headaches. By increasing salt intake, either through dietary sources or electrolyte supplements, individuals can help alleviate these symptoms and support their body's transition to ketosis. However, it is important to consult with a healthcare professional before significantly increasing salt intake, especially for individuals with certain health conditions.

Sodium deficiency

A ketogenic diet is very low in carbs but high in fat and protein. The intention is to put your body in a state of ketosis, where your body burns stored fat instead of glucose. However, the keto diet can cause flu-like symptoms, known as the "keto flu".

The keto flu is not an actual flu, but it can be very unpleasant. The symptoms include fatigue, headaches, brain fog, muscle cramps, nausea, and constipation. These symptoms are caused by the sudden change in diet, specifically the decrease in insulin, which leads to an increase in sodium, potassium, and water released in the urine, resulting in dehydration.

One of the main causes of the keto flu is sodium deficiency. Low-carb diets minimize insulin, which plays a role in telling the kidneys to retain sodium. With less insulin, the body excretes too much sodium through urine, leading to sodium deficiency. Additionally, the keto diet eliminates salty processed foods, further contributing to the sodium deficit.

To compensate for the sodium deficiency, it is recommended to consume more sodium by salting your food more and drinking electrolyte water. Aim for 4-6 grams of sodium as a baseline and adjust as needed.

By addressing the sodium deficiency, you can help alleviate the symptoms of the keto flu and make the transition to a ketogenic diet more manageable.

Dehydration and overhydration

The keto diet is a very low-carb, high-fat, and protein diet. The goal is to put the body in a state of ketosis, where it burns stored fat instead of glucose. However, transitioning into ketosis can lead to dehydration and overhydration, which are common causes of the keto flu.

When the body enters ketosis, it starts to burn through glycogen stores, which are molecules that store extra sugar in the body. Each molecule of glycogen is stored with three water molecules. As the body breaks down these glycogen stores, it also loses the water that was stored with them, potentially leading to dehydration. This fluid loss is further exacerbated by the decrease in insulin levels that occurs on a low-carb diet. Insulin plays a role in regulating sodium levels, and when insulin levels drop, the kidneys react by excreting more sodium and water, leading to further dehydration.

To prevent dehydration, it is important to drink plenty of water when starting the keto diet. However, drinking too much water can lead to overhydration, which can dilute blood sodium levels and exacerbate the symptoms of sodium deficiency. Therefore, it is important to balance hydration with sodium intake to prevent both dehydration and overhydration.

Drinking electrolyte water is an efficient way to prevent both dehydration and overhydration. Electrolytes, especially sodium, help the body retain water and prevent overhydration. Adding salt to your food or drinking sports drinks or bone broth can also help increase sodium intake and prevent dehydration. However, it is important to note that increasing salt intake should be done temporarily and under medical supervision, as it can be dangerous for people with certain health conditions, such as high blood pressure or congestive heart failure.

Carb withdrawal

Carbohydrates activate reward pathways in your brain, so when you cut them out, you may experience carb cravings and other "withdrawal" symptoms. Sugar can trigger the release of dopamine, similar to addictive drugs. Therefore, depriving yourself of carbs can deprive you of dopamine-driven good feelings.

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It can be caused by a drastic reduction in carbohydrates, which can come as a shock to the body and may cause withdrawal-like symptoms.

Some common symptoms of the keto flu include:

• 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
• Brain fog
• Headaches
• Fatigue
• Achiness

The keto flu can last for a week or less, but in extreme cases, it can last up to a month. To manage the symptoms, it is recommended to start with a typical low-carb diet and give your body time to adjust before going into the full keto diet. Staying hydrated and replacing lost electrolytes can also help reduce symptoms.

Low brain fuel

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This is because the body is 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.

Usually, carbs provide the body with energy in the form of glucose. 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 transition to a high-fat, very low-carb diet may be a struggle for some, while others are able to switch between fuel sources easily with little to no keto-flu symptoms. The keto flu is often associated with low brain fuel.

When you reduce your carb intake, your body has to use fat and ketones for fuel instead of carbs. That means your brain has to use fat as fuel, too.

Some people can transition to this fat-burning state in a matter of hours. Athletes, for instance, tend to be fat-burning machines. But some people can take a few days or weeks for their body to get fully up to speed and to feel "locked in" on keto. During the transition, cognition-related keto flu symptoms can arise, including headaches, brain fog, low energy, and fatigue.

If you are minding your keto macros, electrolytes, and hydration, your symptoms shouldn't last more than a few days as your body gets up to speed. Consuming medium-chain triglyceride (MCT) oil is also a well-documented intervention for raising blood ketone levels, which may speed keto adaptation and relieve keto flu symptoms.

If you try out MCT oil, start with a teaspoon daily and work up to a tablespoon or two. If you get too adventurous with this supplement, you may find yourself sprinting to the bathroom.

Electrolyte depletion

The keto diet is a very low-carb, high-fat, and protein-rich diet. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose. However, the transition into ketosis can lead to a group of symptoms known as the "keto flu". One of the main causes of the keto flu is electrolyte depletion, particularly sodium deficiency.

When you drastically reduce your carbohydrate intake, your body loses not just water but also electrolytes, including sodium. This electrolyte imbalance can lead to a host of uncomfortable side effects, including fatigue, muscle cramps, and body weakness. Sodium, in particular, plays a crucial role in nerve cell communication and muscle tissue function. It also helps regulate fluid balance and water retention in and around cells.

To combat electrolyte depletion during the keto flu, it is important to increase your sodium intake. This can be done by salting your food more generously, drinking bone broth, eating pickled foods, and choosing standard (rather than low-sodium) sauces and seasonings. Additionally, drinking electrolyte-rich fluids, such as sports drinks or electrolyte rehydration drinks, can help replenish sodium, magnesium, and potassium levels.

It is worth noting that while sodium intake is important during the keto flu, it should be done in consultation with a healthcare professional, especially for individuals with certain health conditions such as high blood pressure or congestive heart failure.

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