The ketogenic diet has become increasingly popular as a method for weight loss and possible health enhancement. This dietary approach is characterized by a significantly low carbohydrate intake, a high fat content, and a moderate level of protein.
While most people generally regard the diet as safe, it can cause certain undesirable side effects.
Many adherents of the diet describe these effects as the “keto flu” or “carb flu.” This article explores the nature of the keto flu, the reasons behind its occurrence, and strategies to alleviate its symptoms.
What is the keto flu?
The term “keto flu” describes a range of symptoms that some individuals experience when they begin the ketogenic diet.
These symptoms can mimic flu-like symptoms and occur as the body transitions to a very low-carbohydrate diet.
This reduction in carbohydrate intake necessitates that the body shift its energy source from glucose to ketones.
The body generates ketones from fat metabolism, and they serve as the principal fuel source while following a ketogenic diet.
Typically, fat serves as a secondary energy source that the body utilizes when glucose is not present.
The process of transitioning to fat metabolism for energy is known as ketosis, which can occur under certain conditions such as starvation or fasting. A You can achieve ketosis by implementing a very low-carbohydrate diet.
In a ketogenic diet, you typically limit your carbohydrate intake to between 20 and 50 grams per day.
This significant decrease in carbohydrate consumption may be a shock to the body, potentially leading to withdrawal-like symptoms akin to those experienced when discontinuing an addictive substance such as caffeine.
Symptoms
Transitioning to a significantly low-carbohydrate diet represents a substantial shift, and it is important to recognize that your body may require time to adjust to this new dietary approach.
For certain individuals, this adjustment phase can prove to be particularly challenging. Within the initial days of reducing carbohydrates intake, symptoms associated with the keto flu may begin to manifest.
These symptoms can vary in intensity and differ among individuals. While some may adapt to a ketogenic diet without experiencing any adverse effects, others may encounter symptoms such as.
- nausea
- vomiting
- constipation
- diarrhea
- headache
- irritability
- weakness
- muscle cramps
- dizziness
- brain fog
- stomach or intestinal pain
- muscle soreness
- difficulty sleeping
- food cravings
Individuals who have recently initiated the ketogenic diet frequently report experiencing these symptoms, which can be quite troubling. Typically, these symptoms persist for a duration ranging from a few days to several weeks.
Although these side effects may lead some individuals to abandon their dietary efforts, there are strategies available to mitigate their impact.
The Keto Flu: Symptoms and How to Deal with It
The keto flu may result in considerable distress. Thankfully, various approaches exist to lessen its flu-like symptoms, thereby assisting your body in managing the transition period more effectively.
Get adequate sleep
Fatigue and irritability are prevalent issues among those adjusting to a ketogenic diet. A lack of adequate sleep can result in increased cortisol levels, a stress hormone that can detrimentally influence mood and intensify the symptoms of keto flu.
Should you struggle with falling asleep or remaining asleep, you might find it beneficial to explore one of the following recommendations:
- Decrease caffeine consumption: caffeine acts as a stimulant that can adversely affect sleep quality. It is advisable to restrict the consumption of caffeinated beverages to the morning hours to safeguard your sleep quality.
- Eliminate ambient light: To foster a conducive sleeping environment, turn off electronic devices such as cell phones, computers, and televisions in the bedroom, ensuring a dark atmosphere that encourages restorative sleep.
- Enjoy a bath: Incorporating Epsom salt or lavender essential oil into your bath can serve as a soothing method to relax and prepare for sleep.
- Rise early: Maintaining a consistent wake-up time each day and steering clear of excessive sleep can assist in normalizing your sleep patterns, ultimately enhancing the quality of your rest over time.
Stay hydrated
Adequate hydration is essential for maintaining optimal health and may alleviate certain symptoms. Adopting a ketogenic diet can lead to a swift depletion of water reserves, thereby heightening the risk of dehydration.
This phenomenon occurs because glycogen, the body’s stored carbohydrates, retains water. A reduction in dietary carbohydrates results in a significant decrease in glycogen levels, leading to increased water excretion.
Maintaining proper hydration is crucial for mitigating symptoms such as fatigue and muscle cramps. It is particularly vital to replenish fluids during episodes of diarrhea associated with the keto flu, as this can further exacerbate fluid loss.
Replace electrolytes
Replenishing dietary electrolytes may alleviate symptoms associated with the ketogenic flu.
Adopting a ketogenic diet leads to a reduction in insulin levels, a crucial hormone responsible for facilitating the absorption of glucose from the bloodstream. As insulin levels decline, the kidneys expel excess sodium from the body.
Additionally, the ketogenic diet limits the intake of various potassium-rich foods, such as fruits, beans, and starchy vegetables. Ensuring sufficient intake of these essential nutrients is a beneficial strategy for navigating the adaptation phase of the diet.
Enhancing the flavor of meals with salt and incorporating potassium-dense, keto-compatible foods like leafy greens and avocados can effectively help maintain a proper electrolyte balance.
These foods are also rich in magnesium, which may assist in alleviating muscle cramps, sleep disturbances, and headaches.
Avoid strenuous exercise
Engaging in regular physical activity is essential for maintaining health and managing body weight; however, it is advisable to refrain from vigorous exercise when experiencing symptoms associated with the keto flu.
During the initial week of adopting a ketogenic diet, individuals often encounter fatigue, muscle cramps, and gastrointestinal discomfort, suggesting that allowing the body some time to recuperate may be beneficial.
Temporarily set aside high-intensity activities such as cycling, running, weight training, and other demanding workouts as your body adjusts to utilizing alternative energy sources.
Although you should avoid strenuous exercises during episodes of keto flu, gentle activities such as walking, yoga, or casual cycling may help alleviate symptoms.
Make sure you eat enough fat (and carbohydrates).
A very low-carbohydrate diet may cause you to crave foods that are typically limited on the ketogenic diet, including cookies, bread, pasta, and bagels.
Nevertheless, consuming an adequate amount of fat, which serves as the primary energy source in the ketogenic diet, can alleviate these cravings and promote a sense of fullness.
Research indicates that low-carbohydrate diets can diminish the desire for sweets and other high-carbohydrate foods.
Individuals who find it challenging to adjust to the ketogenic diet might benefit from a gradual reduction in carbohydrate intake rather than an abrupt elimination.
By slowly decreasing carbohydrate consumption while simultaneously increasing fat and protein intake, one may experience a more seamless transition and a reduction in symptoms associated with the keto flu.
Why do some people get the keto flu?
People respond differently to ketogenic diets, with some experiencing prolonged periods of keto flu symptoms, while others may adapt to the new dietary framework without any noticeable side effects.
The effectiveness of the body’s transition to a new energy source relates to the symptoms individuals face.
Carbohydrates typically furnish the body with energy in the form of glucose. When there is a significant reduction in carbohydrate intake, the body shifts its energy production to ketones derived from fat rather than glucose.
Individuals who generally have a high intake of carbohydrates, particularly refined options such as pasta, sugary cereals, and soft drinks, may encounter challenges when initiating the ketogenic diet.
Consequently, the shift to a high-fat, very low-carbohydrate regimen can prove difficult for some, whereas others may transition between energy sources with relative ease and experience minimal symptoms associated with the keto flu.
The reasons for the varying adaptability to ketogenic diets remain unclear; however, experts think that factors such as genetics, loss of electrolytes, dehydration, and withdrawal from carbohydrates contribute to the onset of keto flu.
How long will it last?
The uncomfortable manifestations of the keto flu are typically of a temporary nature. Some individuals may experience relief from symptoms within a few days, while others may struggle more significantly with the transition to a high-fat, low-carbohydrate diet, leading to symptoms that can last for up to a month.
Usually, these symptoms will gradually subside as the body learns to convert ketones into energy effectively.
Although many individuals report experiencing keto flu symptoms during their transition to a ketogenic diet, it is advisable to consult a healthcare professional if you are feeling particularly ill, especially if you are experiencing severe symptoms such as fever, prolonged diarrhea, or vomiting, to eliminate the possibility of other medical concerns.
Who should avoid ketogenic diets?
The ketogenic diet may offer advantages to many, yet it is not ideal for everyone. Medical professionals generally advise against the use of it for pregnant or breastfeeding individuals, children, and teenagers, unless they are using it for medical purposes under professional supervision.
Moreover, individuals suffering from certain health issues, including kidney disease, liver disease, or pancreatic disorders, should avoid this dietary regimen. Those with diabetes contemplating a ketogenic diet should seek medical advice to ensure that it aligns with their health requirements.
Lastly, this diet may not be fitting for those who exhibit hypersensitivity to dietary cholesterol, a group that represents about one-quarter of the global population.
The bottom line
Keto flu encompasses a variety of symptoms that arise as the body transitions to a ketogenic diet. Individuals may experience nausea, constipation, headaches, fatigue, and an increased desire for sugar during this adjustment period, particularly when adopting a high-fat, low-carbohydrate eating plan. To mitigate the effects of keto flu, it is essential to stay well-hydrated, restore lost electrolytes, prioritize sufficient rest, and maintain a balanced intake of fats and carbohydrates.
