The keto flu describes symptoms some people may experience when starting a ketogenic diet.
As you progress through the first or second week of a ketogenic diet, you may experience some discomfort. But don’t give up! This is positive because overall malaise indicates that your efforts are paying off. Your body is making the difficult switch from burning glucose (carbohydrates/sugar) for energy to burning fat via ketosis (ketones)! The unpleasant side effects of the keto transition are so widespread that they have a name: the “keto flu” or “carb flu.”
What is the keto flu?
The keto flu is a set of symptoms that some people encounter when they first begin the keto diet.
These symptoms, which may resemble the flu, are produced by the body adjusting to a new diet low in carbs.
Reduced carbohydrate consumption pushes your body to burn ketones for energy rather than glucose (1).
Ketones are byproducts of fat breakdown and serve as the primary fuel source in a ketogenic diet.
Typically, fat is saved as a backup fuel source for when glucose is unavailable.
The process of switching to using fat for energy is known as ketosis. It happens under certain conditions, such as famine and fasting (2).
Nevertheless, ketosis can be achieved by following an extremely low-carb diet.
Carbohydrates on a ketogenic diet are generally restricted to 20 to 50 grams per day (1).
This sudden decrease may shock the body and create withdrawal-like symptoms like those experienced when weaning off an addictive drug such as coffee (3).
Keto Flu Symptoms
It’s not only your head working hard to adopt a keto diet. If you’ve been eating carbohydrates (glycogen) primarily—as most people do—your body is working out what to do now that it can’t rely on glucose for energy. The following are some frequent signs that your body is readjusting and you’re suffering from the keto flu: (4, 5)
- Brain fog
- Body aches/muscle soreness
- Constipation
- Diarrhea
- Dizziness
- Drowsiness
- Muscle cramps/cramping
- Nausea
- Irritability
- Sugar cravings
These symptoms are frequent among persons who have recently started the ketogenic diet and can be upsetting. Symptoms might persist for a few days to many weeks (5).
While these adverse effects may compel some dieters to give up, there are ways to mitigate them.
How to get rid of the keto flu
The keto flu may be unpleasant.
However, there are techniques to alleviate its flu-like symptoms and assist your body in navigating the transition phase more smoothly.
Stay hydrated
Drinking plenty of water is essential for good health and can help alleviate symptoms.
A keto diet might lead you to lose water storage quickly, raising your risk of dehydration (6).
This is because glycogen binds to water, the body’s stored form of carbs. As carbohydrate intake is lowered, glycogen levels fall, and water is expelled from the body (7).
Being hydrated helps alleviate symptoms such as weariness and muscular cramps (8).
Replacing fluids is especially crucial if you have keto-flu-related diarrhea, which can result in extra fluid loss (9).
Avoid strenuous exercise
While exercise is crucial for remaining healthy and controlling body weight, it should be avoided when suffering keto-flu symptoms.
Fatigue, muscular cramps, and stomach pain are standard in the first week of following a ketogenic diet, so resting your body may be a brilliant idea.
Activities such as hard riding, running, weight lifting, and rigorous exercises may have to be put on hold while your system adjusts to new fuel sources.
While these activities should be avoided if you have the keto flu, gentle exercises such as walking, yoga, or leisurely riding may help.
Replace electrolytes
Restoring electrolytes in the diet may help alleviate keto flu symptoms.
Following a ketogenic diet lowers insulin levels, a critical hormone that aids the body’s glucose absorption from circulation (1).
As insulin levels fall, the kidneys excrete more salt from the body (10).
Furthermore, the keto diet limits numerous potassium-rich foods, such as fruits, beans, and starchy vegetables.
Obtaining enough of these essential nutrients is a fantastic approach to getting through the diet’s transition stage.
Salting meals to taste and incorporating potassium-rich, keto-friendly foods like green leafy vegetables and avocados are great ways to maintain a healthy electrolyte balance.
These foods are also high in magnesium, which may aid in the relief of muscular cramps, sleep problems, and headaches (11).
Get adequate sleep
Those transitioning to a ketogenic diet sometimes complain of fatigue and irritability.
Sleep deprivation raises levels of the stress hormone cortisol in the body, which can negatively influence mood and exacerbate keto-flu symptoms (12, 13).
If you’re having trouble falling or staying asleep, consider one of the following suggestions:
- Limit your caffeine intake: Caffeine is a stimulant that might interfere with your sleep. Caffeinated beverages should be consumed only in the morning to avoid disrupting sleep (14).
- Reduce ambient light in the bedroom by turning off cell phones, laptops, and televisions to create a dark environment and encourage deep sleep (15).
- Take a bath: Adding Epsom salt or lavender essential oil to your bath is a pleasant method to wind down and prepare for sleep (16).
- Wake up at the same time every day: Awakening at the same time and avoiding oversleeping may help stabilize your sleep habits and improve your sleep quality over time (17).
Make sure you are eating enough fat (and carbs)
Transitioning to a very low-carb diet may trigger cravings for foods forbidden on the ketogenic diet, such as cookies, bread, spaghetti, and bagels.
But consuming enough fat, the ketogenic diet’s primary fuel source, will help lessen cravings and relax you.
Studies suggest that low-carb diets aid in the reduction of cravings for sweets and high-carb meals (18).
Individuals who struggle to adjust to the ketogenic diet may need to reduce carbs gradually rather than entirely at once.
Reducing carbohydrates gradually while boosting fat and protein in your diet may help make the transition easier and reduce keto-flu symptoms.
Why do some people get the keto flu?
Individuals respond differently to ketogenic diets. While some people may have weeks of keto-flu symptoms, others may acclimate to the new diet without experiencing any adverse side effects.
People’s symptoms relate to how their bodies react to a new fuel source.
Carbohydrates often supply energy to the body in the form of glucose.
When carbohydrates significantly decrease, the body burns ketones from fat rather than glucose (1).
Individuals who consume a lot of carbohydrates, especially refined carbs like spaghetti, sugary cereal, and soda, may struggle harder while starting the ketogenic diet.
As a result, while some struggle to shift to a high-fat, extremely low-carb diet, others may flip between fuel sources with little to no keto-flu symptoms.
It is uncertain why some people adjust to ketogenic diets more quickly than others. Still, genetics, electrolyte loss, dehydration, and carbohydrate withdrawal are thought to be driving reasons behind the keto flu.
How long will it last?
The unpleasant symptoms of the keto flu are typically very transitory. Some people’s symptoms resolve in days (5).
Others, on the other hand, may struggle to adjust to this high-fat, low-carb diet.
Some people may experience symptoms for up to a month (5).
Generally, these symptoms will fade as your body adjusts to burning ketones into energy.
While keto-flu symptoms are frequent among individuals beginning a ketogenic diet if you are feeling unusually ill and suffering symptoms such as fever, extended diarrhea, or vomiting, it is recommended to consult your doctor to rule out other reasons.
Who should avoid ketogenic diets?
Although the ketogenic diet may benefit many people, it is inappropriate for everyone.
For example, unless taken therapeutically under medical supervision, the ketogenic diet may not be acceptable for pregnant or nursing women, toddlers, or teenagers.
Also, persons with specific health issues, such as renal illness, liver disease, or pancreatic diseases, should avoid this diet (1).
Those with diabetes who want to follow a ketogenic meal plan should also see their doctor to see if this diet is safe and appropriate for their needs.
Finally, this diet may not suit people hypersensitive to dietary cholesterol, accounting for around one-quarter of the world’s population (19).
The bottom line
The keto flu is a set of symptoms caused by the body’s adaptation to a ketogenic diet.
Several people transitioning to a high-fat, low-carb diet experience nausea, constipation, headaches, exhaustion, and sugar cravings.
Keeping hydrated, restoring lost electrolytes, getting enough rest, and maintaining optimal fat and carbohydrate intake are all methods to prevent keto-flu symptoms.
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