The keto flu is a group of symptoms that may occur when someone first starts following a ketogenic diet.
It can start 2 to 7days after the diet starts. During that time, the body adjusts from using carbs/glucose for energy to using ketones/fat. Not a minor change. It’s like moving out a condo to a large house on 3 acres in the countryside or vice versa. It is a major adaptation!
Is the keto flu a real thing?
Yes, it is. The keto flu typically lasts for a couple of days or weeks and then goes away on its own. For some it takes 4-5 days, others almost 2 weeks. Remember, we are all different!
However, some people may continue to experience some of these symptoms even after they have adjusted to the diet.
What is the keto flu?
As said, the ketogenic flu is a group of symptoms. These symptoms include:
- Fatigue
- Difficulty sleeping
- Headache
- Fever
- Dizziness
- Lightheadedness
- Nausea
- Mood swings or irritability
- Constipation
- Etc…
This list is not exhaustive, and you may not have all the symptoms. In my case it was a headache, slight fever and fatigue for 5 days, for my wife it was fatigue, nausea and dizziness for 8 days.
Why do some people experience ketogenic flu when starting a low-carb diet?
There are a few potential explanations for why some people experience the keto flu when starting a low-carb diet. Let’s see what causes keto flu.
One possibility is that their bodies are not adjusting fast to running on ketones (the energy source produced by the body when burning fat) instead of carbohydrates.
It takes time for the body to adapt to this new way of operating and symptoms like fatigue, headache, and brain fog can result during this adjustment period.
Another possibility is that some people are simply more sensitive to carb withdrawal than others and experience flu-like symptoms. Also, don’t forget about the cravings which put the stress coat on. In my case, it was chocolate and craving for it cause headaches but that too goes away.
Finally, it’s possible that people who experience keto flu are simply not eating enough calories or electrolytes (sodium, potassium, magnesium) while on the diet, which can lead to feeling like having the flu.
How to Avoid the Keto Flu?
I am not sure you can avoid it, but there are a few things you can do to avoid or minimize ketogenic flu symptoms:
- Drink plenty of fluids, especially water.
- Get enough electrolytes, especially sodium, potassium, and magnesium. You can get these from food sources or supplements. Try this homemade electrolytes drink.
- Get enough sleep and reduce stress.
- Eat a well-rounded diet with plenty of healthy fats, proteins, and vegetables.
Some recommend supplements and pills to fight the flu, I won’t. I don’t think it’s safe and you should never take pills or supplement without talking to a doctor first.
What should you do if you think you are experiencing ketogenic flu?
If you think you are experiencing keto flu, there are a few things you can do:
- Make sure you are staying hydrated by drinking plenty of fluids
- Increase your intake of electrolytes, such as sodium, potassium, and magnesium
- Get plenty of rest
- Gradually increase your level of physical activity
- Talk to your doctor is symptoms worsen or don’t disappear after several days.
As a rule of thumb, NEVER start a diet without talking to a doctor.
In conclusion
Keto flu is a group of symptoms that may occur when a person first starts a ketogenic diet. These symptoms may include fatigue, headache, and brain fog. There are a few things that can be done to avoid or minimize keto flu symptoms, such as drinking plenty of fluids, getting enough electrolytes, and getting enough sleep. If you think you are experiencing keto flu, talk to your doctor.
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