Weekend Cheating: Can It Trigger Keto Flu?

The keto flu is a group of symptoms that may appear when starting 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. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. The keto flu is temporary and usually lasts for a few days to a few weeks, and in some cases, up to a month. It is important to stay hydrated, replace lost electrolytes, get enough rest, and ensure adequate consumption of fat and carbohydrates to reduce keto flu symptoms.

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can range from mild to severe and vary from person to person.

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 asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Headaches
• Fatigue

The keto flu is not a recognised medical condition, and you will not develop a fever. However, if you feel very unwell, it is important to consult your doctor as something else may be causing your symptoms.

The symptoms of keto flu usually begin within the first few days of starting a ketogenic diet and can last for a week or less. In extreme cases, the symptoms can last up to a month.

To manage keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated
• Take an electrolyte supplement to replace lost electrolytes
• Eat enough healthy fats and calories
• Get plenty of rest
• Try light exercise, such as yoga
• Gradually reduce your carbohydrate intake over a few days or weeks

How to manage keto flu symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms are similar to the flu and are caused by the body adapting to a new diet that is very low in carbohydrates. While the keto flu is usually temporary, it can last for several days or even a month in some cases. Here are some ways to manage and reduce the symptoms:

Stay Hydrated

Drinking plenty of water is essential when experiencing keto flu symptoms. A keto diet can lead to rapid water loss, increasing the risk of dehydration. Staying hydrated can help with symptoms such as fatigue, muscle cramping, and constipation. It is recommended to drink a minimum of 2.5 litres of fluid every day during the first week of the keto diet.

Replace Electrolytes

When following a ketogenic diet, insulin levels decrease, causing the body to release excess sodium and electrolytes. This loss of electrolytes may be the cause of symptoms such as fatigue, muscle cramps, and body weakness. Replenishing electrolytes by adding more salt to food or drinking sports drinks can help the body adjust to the diet more smoothly.

Get Enough Rest

It is important to give your body time to rest and adjust to the new diet. Avoid strenuous exercise during the first week of the keto diet, as fatigue, muscle cramps, and stomach discomfort are common. Instead, opt for lighter forms of exercise, such as yoga or leisurely walking.

Eat Enough Healthy Fats

The ketogenic diet is high in fat, and ensuring you are consuming enough healthy fats can help reduce cravings and keep you feeling satisfied. This may also help increase your energy levels and reduce nausea.

Consider a Slower Transition

The keto flu is often the result of a sudden and drastic change in diet. If the symptoms are difficult to manage, consider easing into the keto diet more gradually. Reducing your carbohydrate intake slowly over a few days or weeks can help your body adjust naturally and avoid the negative symptoms of the keto flu.

How long does the keto flu last?

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.

The keto flu can cause a variety of symptoms, including:

• Headaches
• Fatigue
• Nausea
• "Brain fog"
• Stomach or intestinal pain
• Diarrhea or constipation
• Muscle soreness
• Irritability
• Sugar cravings
• Trouble sleeping
• Dizziness
• Decreased energy
• Feeling faint
• Heartbeat alterations

The symptoms of the keto flu generally begin within the first day or two of starting the diet and can last from a few days to several weeks, or even up to a month in extreme cases. The duration of the keto flu can vary depending on individual factors such as genetics. Some people may never experience the keto flu at all, as they are naturally "metabolically flexible," meaning they can shift metabolic states easily without experiencing health symptoms.

To manage the symptoms of the keto flu, it is recommended to:

• Drink plenty of water to stay hydrated
• Add electrolytes like salts, potassium, and magnesium to your diet
• Consume enough healthy fats
• Get plenty of rest
• Try light exercise, such as restorative yoga

What is the keto flu?

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 is essentially a set of withdrawal symptoms from carbohydrates.

The keto flu is your body's response to entering ketosis, which can often mimic flu symptoms. Your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body. When you drastically reduce your carb intake, your body is depleted of stored glucose and instead turns to burning fatty acids for energy. This is the metabolic process of ketosis.

Symptoms of the keto flu can 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
• Headache
• Fatigue

These symptoms can range from mild to severe and usually last a few days to several weeks, but in some cases, they may persist for up to a month.

The keto flu is not a recognised medical condition, and it is not like the actual flu, as you will not develop a fever and it will rarely incapacitate you. However, if you feel very ill, it is important to consult your doctor, as something else may be wrong.

Keto flu remedies

A weekend of bad eating may not necessarily trigger keto flu, but it can certainly set you back in your progress. The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is very low in carbohydrates and high in fat. The symptoms can include nausea, fatigue, muscle soreness, and cravings, and they can range from mild to severe.

• Increase your water intake: Drink plenty of water to prevent dehydration, which is a common issue when starting a keto diet. Aim for a minimum of 2.5 liters of fluid per day during the first week of keto.
• Replace electrolytes: When your body enters ketosis, it tends to release water and electrolytes, which can lead to fatigue, muscle cramps, and body weakness. Add more salt to your food or drink sports drinks that are high in electrolytes to help your body adjust.
• Get enough rest: Avoid heavy exercise during the first week of keto. Instead, focus on light activities such as yoga, stretching, or leisurely walking, and get plenty of sleep to help your body recover.
• Gradual transition: If the keto flu is making it difficult to stick to the diet, try easing into it. Gradually reduce your carbohydrate intake over a few days or weeks to give your body time to adjust.
• Eat more fat: A well-balanced keto diet includes enough healthy fats to ensure you feel satisfied after meals and have ample energy. Increase your intake of healthy fats, such as olive oil, avocado, and egg yolks, especially at the start of your keto journey.
• Take supplements: Consider taking an electrolyte supplement to ensure you're getting enough electrolytes like sodium, potassium, and magnesium. Additionally, vitamin supplements may be beneficial to prevent long-term vitamin and mineral deficiencies.
• Eat more fiber: If you experience constipation, increase your fiber intake by consuming more high-fiber vegetables or taking fiber supplements.
• Manage medication: If you are taking any medications, consult your doctor to ensure they are compatible with the keto diet and adjust dosages as needed.
• Consult a doctor: If your symptoms are severe, persistent, or debilitating, don't hesitate to reach out to your physician. They can help determine if your symptoms are due to the keto flu or something more serious, and provide guidance on adjusting your diet or medication.

Frequently asked questions