The Keto Flu: Symptoms And How To Get Rid Of It

The keto flu refers to a collection of symptoms that certain individuals might encounter when initiating a ketogenic diet. The ketogenic diet has become increasingly popular as a means for weight loss and potentially enhancing one’s well-being.

The diet is characterized by its low carbohydrate, high fat, and moderate protein content. Although generally safe, the diet may lead to certain undesirable side effects, which are commonly referred to as the “keto flu” or “carb flu” by some adherents.

This article explores the meaning of the keto flu, the reasons behind its occurrence, and ways to alleviate its symptoms.

What is the keto flu

When beginning the keto diet, certain individuals may experience a group of symptoms referred to as the keto flu.

The symptoms, which may resemble flu symptoms, occur because the body is adjusting to a low-carbohydrate diet. By reducing carb consumption, the body shifts to using ketones as its primary source of energy instead of glucose. Ketones are created when fat is broken down and become the main fuel source during a ketogenic diet.

Usually, fat is stored as an alternative energy source to be utilized when glucose is not accessible. The process of utilizing fat for energy is known as ketosis, which occurs in certain situations such as starvation and fasting. Nevertheless, ketosis can also be achieved by following a low-carbohydrate diet. In a ketogenic diet, the intake of carbohydrates is commonly limited to a range of 20 to 50 grams per day.

The body may experience withdrawal-like symptoms similar to those when tapering off an addictive substance like caffeine, due to the sudden and significant decrease mentioned above.

Symptoms

Transitioning to a very low-carb diet is a significant change that requires your body to adjust to the new eating pattern. This adjustment period can be particularly challenging for certain individuals. The onset of keto flu symptoms might occur shortly after reducing carbohydrate intake, with their severity and manifestation differing from one person to another.

Although some individuals may transition to a ketogenic diet smoothly, a number of them experience symptoms like:

nausea
vomiting
constipation
diarrhea
headache
irritability
weakness
muscle cramps
dizziness
brain fog
stomach or intestinal pain
muscle soreness
difficulty sleeping
food cravings

These symptoms, which are distressing, are often reported by individuals who have recently started the ketogenic diet. They usually persist for a few days or even lasting up to several weeks.

Despite the possible tendency for certain dieters to give up due to these side effects, there are methods available to diminish their impact.

Who is likely to get the keto flu

According to Wirtz, individuals who start a ketogenic diet often experience keto flu symptoms, which can be more severe if they are not adequately hydrated. However, Roach points out that not everyone who attempts a keto diet will encounter keto flu symptoms, as it varies from person to person.

What causes the keto flu

There is uncertainty regarding the exact cause of the keto flu, but experts have a few theories. Roach suggests that it could be connected to the body’s adaptation to the low-carb diet, which is often accompanied by symptoms of sugar withdrawal and alterations to the gut microbiome.

According to Wirtz, factors such as genetics, dehydration, and making significant changes to your diet within a short timeframe can contribute to the onset of symptoms related to keto flu. Roach suggests that if you choose to follow the keto diet, it is advisable to collaborate with a registered dietitian to ensure you are safely following the necessary guidelines.

How long does it last

According to Dr. Hennis, symptoms of keto flu can improve within 10 days for most individuals. However, if symptoms like headaches, fatigue, cramps, or irritability persist beyond this timeframe, it is advisable to consult a doctor. The duration of keto flu symptoms can range from a few days to several weeks.

According to her, electrolyte imbalances (which may arise when beginning a keto diet) can result in various severe symptoms. However, these imbalances can also be assessed using blood tests recommended by a doctor and treated accordingly.

How to get rid of the keto flu

Fortunately, there are techniques to alleviate the flu-like symptoms of the keto flu and facilitate a smoother transition period for your body, making you feel more comfortable.

Stay hydrated

In order to achieve optimal health and alleviate symptoms, it is crucial to consume an adequate amount of water. Following a keto diet may result in a fast depletion of water reserves, leading to a higher chance of dehydration. The reason for this lies in the fact that glycogen, which is the stored version of carbohydrates, holds onto water within the body. When the intake of dietary carbohydrates decreases, the levels of glycogen significantly drop, causing the expulsion of water from the body.

When you are experiencing keto-flu-associated diarrhea, it is particularly important to replace fluids as it can cause additional fluid loss and staying hydrated can help alleviate symptoms such as fatigue and muscle cramping.

Avoid strenuous exercise

It is important to exercise for maintaining good health and controlling body weight. However, it is advisable to avoid intense exercise if you are experiencing symptoms of keto-flu. Fatigue, muscle cramps, and stomach discomfort are commonly observed during the initial week of following a ketogenic diet, so it might be beneficial to take a break and let your body rest.

If you are experiencing the symptoms of the keto flu, it may be necessary to postpone activities such as intense biking, running, weight lifting, and strenuous workouts until your body becomes accustomed to new fuel sources. However, mild exercises like walking, yoga, or leisurely biking might help alleviate the symptoms and are recommended during this period.

Replace electrolytes

The replacement of dietary electrolytes may aid in the reduction of keto-flu symptoms that occur when adhering to a ketogenic diet, as insulin levels, a crucial hormone for glucose absorption from the bloodstream, decrease.

In addition to that, the keto diet limits foods rich in potassium, such as fruits, beans, and starchy vegetables, while the kidneys eliminate excessive sodium from the body when insulin levels decrease.

To ensure a healthy balance of electrolytes, it is recommended to consume sufficient amounts of these vital nutrients, which can greatly assist during the adaptation phase of the diet. Adding salt to taste and incorporating potassium-rich, keto-friendly foods such as green leafy vegetables and avocados are effective methods for achieving this goal.

In addition, these foods have a high content of magnesium, which could potentially alleviate muscle cramps, sleep problems, and headaches.

Get adequate sleep

People who are adjusting to a ketogenic diet often experience fatigue and irritability. This is because insufficient sleep can lead to an increase in cortisol levels, a stress hormone, which can worsen mood and exacerbate symptoms of keto-flu.

If you find it hard to fall asleep or stay asleep, you can try any of the following suggestions:

Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. If you drink caffeinated beverages, only do so in the morning so your sleep is not affected.
Cut out ambient light: Shut off cell phones, computers and televisions in the bedroom to create a dark environment and promote restful sleep.
Take a bath: Adding Epsom salt or lavender essential oil to your bath is a relaxing way to wind down and get ready for sleep.
Get up early: Waking at the same time every day and avoiding oversleeping may help normalize your sleep patterns and improve sleep quality over time.

Transitioning to a very low-carb diet may lead to cravings for foods that are restricted on the ketogenic diet, such as cookies, bread, pasta, and bagels. However, ensuring a sufficient intake of fat, which is the main source of fuel on the ketogenic diet, is crucial for diminishing cravings and maintaining a sense of satisfaction.

Research indicates that low-carb diets are effective in reducing cravings for sweets and high-carb foods. Individuals who find it challenging to adjust to the ketogenic diet may need to gradually eliminate carbohydrates instead of doing so all at once.

By gradually reducing carb intake and increasing the levels of fat and protein in your diet, you might experience a smoother transition and a reduction in keto-flu symptoms.

Eat plenty of vegetables

To help reduce digestive problems that are common with the keto flu, Wirtz suggests incorporating a diverse range of non-starchy vegetables into your diet, as they contain fewer carbohydrates. You can choose from options such as spinach, other leafy greens, broccoli, cauliflower, and Brussels sprouts. Furthermore, these foods are also abundant in crucial electrolytes.

Stick with it

If you’re feeling discouraged by keto flu symptoms but they can be managed, Dr. Hennis advises persevering. She suggests committing to at least three months of effort once you start. Since it generally takes 21 days for a new habit to become established, she advises practicing every day.

Consume caffeine in moderation

According to Roach, excessive caffeine consumption can disrupt your sleep. Decreasing your caffeine intake can aid in diminishing unpleasant symptoms such as insomnia, tiredness, irritability, and others.