What is the Keto Flu?

Symptoms and How to Survive It

You’re on the keto diet, and things are going great. You’re seeing weight loss results and feeling more fulfilled than ever with the abundance of fats in your diet. But suddenly, one day, you feel a bit off. Your energy levels dip, your brain fog sets in, and you start getting headaches. That’s the keto flu, and yes, it is very real (and common) on the keto diet.

The keto diet is designed to put your body into ketosis - a metabolic state of running on fat instead of carbs for energy. When you’re first starting keto or when your body isn’t yet accustomed to the diet, this process can be taxing on the body and brain.

You may experience flu-like symptoms such as headaches and nausea while your body gets used to running on ketones instead of glucose. Luckily, there are ways to prevent the keto flu before it even hits or treat the symptoms if they do arise.

Learn all about symptoms of keto flu, its causes, prevention tips, home remedies and healthy supplements that will help you get through this period without much fuss in this blog.

What is the Keto Flu?

The keto flu is a term for the symptoms of ketosis, the metabolic state associated with the ketogenic diet. These symptoms include nausea, fatigue, headaches, irritability, and constipation.

Usually, these symptoms appear within the first few days of starting the keto diet and subside after a few weeks. However, if you continue to experience nausea or dizziness while following the keto diet, it may be time to seek medical attention.

The keto flu may last anywhere from two days to a couple of weeks. However, many people find that they feel better once they've adjusted to the diet and its effects on their body.

As with any dietary change, it's important to discuss the keto flu symptoms with your doctor before starting the keto diet.

The doctor can help you decide if the keto diet is right for you and can monitor you closely if symptoms do arise.

While the keto flu is a common side effect of the ketogenic diet, it doesn't seem to have any long-term health effects beyond nausea and dizziness. Overall, the keto flu isn't something to worry about when following the ketogenic diet correctly.

Symptoms of Keto Flu

If you're new to the ketogenic diet, you may experience the symptoms of keto flu. These symptoms include nausea, headaches, fatigue, brain fog, and constipation or diarrhea. These side effects of the ketogenic diet are relatively common and can be dealt with by adjusting your diet and dehydration levels if needed.

Some of the side effects of keto flu may subside after a few days of following the diet, but others can last for weeks or months. This is why it's important to be patient and follow the ketogenic diet carefully so that you don't experience any side effects.

Causes of Keto Flu

The keto flu is a term used to describe the symptoms of sudden weight loss when going keto. While it may seem like a healthy weight-loss diet, keto flu symptoms can make you feel sick and weak. The symptoms of keto flu include nausea, headaches, fatigue, irritability, dizziness, cramps, and nausea.

The most common cause of keto flu is electrolyte imbalance. When following keto diet, electrolytes such as sodium, potassium, and magnesium are often limited in the body to prevent dehydration. This imbalance can result in symptoms such as headaches, nausea, fatigue, irritability, and dizziness.

Another contributing factor to keto flu is low levels of vitamin D intake or deficiency. Vitamin D is important for the absorption of calcium in the body and the prevention of bone loss. If you're following keto diet without enough intake of this nutrient, you may experience symptoms such as constipation or increased risk of fractures.

A final cause of keto flu is carbohydrate withdrawal. Going too low on carbohydrates can result in an imbalance in blood sugar levels that can cause symptoms such as nausea and dizziness.

How to prevent Keto Flu?

If you're new to the ketogenic diet, it's important to understand the symptoms of keto flu and how to prevent it.

-During keto flu, you experience nausea, fatigue, irritability, constipation, headaches and a general loss of energy. These symptoms can be debilitating and costly to ignore.

-To prevent keto flu, electrolytes such as sodium, magnesium and potassium should be made part of your daily intake. Maintaining electrolyte balance helps prevent dehydration, headaches and other common side effects of ketosis.

-Another way to prevent keto flu is by getting plenty of sleep. Get about 7-9 hours of sleep per night to allow your body time to adjust to the diet's high fat intake.

-Finally, exercise regularly to keep your energy levels high and reduce fatigue. This will help improve your focus and attention, making it easier to avoid carb cravings and stay on track with the diet.

Cure for Keto Flu

If you're experiencing the keto flu, it's important to take steps to cure the symptoms and get back on the ketogenic diet.

To start, it is imperative that you increase your electrolyte intake. This includes consuming more water, electrolytes such as salt and potassium, and healthy fats, such as avocado or coconut oil.

Fat is a great source of energy for the body and can help keep you feeling energized throughout the day. Additionally, if you're experiencing the keto flu, it's a good idea to eat more fat.

This will help increase your energy levels and make you feel more positive and energetic. Finally, try taking a break from intense exercise while you're experiencing the keto flu.

This will allow your body to recover faster and symptoms of the keto flu to subside. By following these tips, you can easily cure the keto flu and get back on track with your ketogenic diet plan.

Home remedies for Keto Flu

- Get plenty of electrolytes to prevent dehydration. This includes electrolytes like potassium, magnesium, and sodium.

- Eat healthy fats to support your body's energy levels. Examples of healthy fats include olives, nuts, seeds, and Avocado. Also consider adding them to your diet for extra energy and a healthy boost.

- Get adequate sleep and relaxation. Your body needs rest to recover from the effects of ketosis. This includes getting enough sleep each night and avoiding too much stress or the intake of sugar or caffeine.

- Exercise in moderation. A low-stress routine is the best way to maintain ketosis while exercising. Include moderate-intensity activities such as walking, swimming, or yoga as part of your daily routine.

- Drink plenty of water and herbal teas to flush out toxins from the body. Speaking of herbal teas, drinking chai tea can help with nausea and constipation during ketosis. Water is vital for overall good health so make sure you drink enough water throughout the day.

When to see a doctor?

-Signs of dehydration, nausea, or vomiting.

- Persistent fatigue or low energy levels.

- Difficulties concentrating or confusion.

- Unusual changes in heart rate or blood pressure.

- Muscle cramps, headaches, or dizziness that last for several days. These symptoms of the keto flu are a result of the body adapting to ketosis and can be negated with diet modifications and electrolytes.

- If symptoms persist, consult your doctor to ensure you are not suffering from dehydration, malnutrition, or another underlying condition.

- Try the keto diet as a sustainable lifestyle change to improve health and reduce the risk of chronic diseases such as diabetes, obesity, and heart disease.

Supplements to Beat the Keto Flu

If you're new to the ketogenic diet, the keto flu may feel like your body is suffering from a never-ending case of the 'I-Can't-Get-through-This-I-Hate-You' flu. In this state, your body might experience nausea, headaches, irritability, nausea, constipation, dizziness and fatigue.

To help ease the symptoms of keto flu, try increasing electrolytes such as sodium, potassium, and magnesium. Also consider taking an omega-3 supplement.

Omega-3s can help reduce inflammation and oxidative stress and can help improve symptoms of keto flu. Finally, adding probiotics to your diet may help relieve some of the symptoms of keto flu.

This is because probiotics may support the gut microbiome and alleviate some of the symptoms of keto flu.

Conclusion

The keto flu is a common side effect of the ketogenic diet. It's characterized by symptoms like fatigue, headaches, nausea, and cravings for carbohydrates. If you're on the ketogenic diet, the keto flu shouldn't last more than a week or two. But if it continues to linger, it's a sign that you may need to adjust your carb intake.

To reduce the intensity of the keto flu, it's important to stay hydrated, get enough sleep and rest, and monitor your electrolyte levels. Eating healthy fat sources and incorporating daily physical activity can also help reduce symptoms of the keto flu.

Frequently Asked Questions

Are there any potential risks associated with following a ketogenic diet?

Yes, there are some potential risks associated with following a ketogenic diet. The most common of these risks include constipation, kidney stones, nutrient deficiencies and elevated cholesterol levels.

Other side effects of a ketogenic diet can include fatigue, nausea, dizziness, insomnia and headaches.

It is important to remember that the keto diet is a high-fat and low-carb diet. Therefore, it is essential to ensure you are getting adequate amounts of vitamins and minerals while on the ketogenic diet to prevent any nutritional deficiencies.

Additionally, people who have kidney or liver problems should consult their doctor before starting the ketogenic diet as it may cause further complications for those with preexisting conditions.

What are the symptoms of the Keto flu?

The keto flu, or the low-carb flu, is a temporary side effect of the ketogenic diet. It is the symptoms of the body transitioning into ketosis, which occurs when it shifts from burning glucose to ketones for energy.

Common symptoms of the keto flu include headaches, nausea, fatigue, dizziness, irritability and constipation or diarrhea. Some people may also experience cravings for carbs, difficulty concentrating and bad breath.

To reduce the symptoms of the keto flu, you should make sure to drink plenty of fluids and get enough sleep. Eating foods high in electrolytes such as magnesium, sodium and potassium may also be beneficial.

Additionally, exercising regularly can help the body to adjust more quickly to the keto diet and reduce symptoms of the keto flu.

How long does the Keto flu last?

The Keto flu, a phenomenon that occurs when the body transitions from burning glucose to ketones for energy, typically lasts for one to two weeks.

In some cases, symptoms may persist for up to a month. Common symptoms of the Keto flu include fatigue, headaches, nausea, dizziness, constipation and difficulty focusing.

Fortunately, there are steps you can take to reduce the severity and duration of symptoms. Increasing your electrolyte intake, drinking plenty of fluids and getting enough rest are key components of the recovery process.

Eating nutrient-dense foods and taking supplements such as magnesium may also be beneficial.

What can be done to reduce the severity of the Keto flu?

The keto flu is a natural side-effect of the ketogenic diet and can be uncomfortable for many people. But, there are things that you can do to reduce the severity of the flu symptoms.

First of all, make sure you drink plenty of fluids as it will help to hydrate your body and replenish electrolytes.

Consider electrolyte-rich drinks like coconut water which helps to restore the balance of electrolytes in your body.

Additionally, you can also increase your intake of sodium, potassium, and magnesium-rich foods like bananas, avocado, leafy greens or nuts.

In addition to hydration, try to eat nutrient-dense foods like eggs, fish, healthy fats, and vegetables. Make sure to exercise regularly as it helps to boost energy levels and reduce flu symptoms.

Lastly, consider taking supplements like MCT oil and omega-3 fatty acids which can help provide energy while reducing flu symptoms.