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What Is Keto Flu- Everything You Need To Know

What Is Keto Flu

 

Our Summary And Answer: What Is Keto Flu

 

The Keto Flu is a collection of symptoms that people often experience when starting the ketogenic diet. These symptoms can include headache, fatigue, muscle soreness, nausea, vomiting, constipation, bad breath, aggression, increased hunger, and increased urination. Most of these symptoms are temporary and will go away once your body adjusts to the diet. The best way to avoid the keto flu is to drink plenty of fluids and eat a high-protein, high-fiber diet. You can also take electrolyte supplements to help with electrolyte imbalances.

 

The keto flu is a side effect of starting the ketogenic diet. It’s common, but not everyone experiences it. In this article, we’ll explore what keto flu is and how to know if you have it or not. We’ll also discuss some tips for getting through it as safely and quickly as possible so that your body can adjust to being in a state of ketosis more easily!

 

What Is The Ketogenic Diet?

The ketogenic diet is a low-carb, high-fat diet that’s become popular for weight loss and increased energy. It involves eating more healthy fats and protein while reducing carbohydrates to promote a state of ketosis in the body. In a ketogenic state, the body gets its energy from ketone bodies instead of from glucose from carbohydrates.

 

How does the keto diet work?

The keto diet works by putting the body into a state of ketosis. When you eat a lot of carbs, your body produces glucose and insulin. Glucose is the easiest molecule for the body to convert into energy, so it’s used first. When glucose is in short supply, the body will start converting stored fat into ketones, which can be used up by the body for energy instead.

 

What is ketosis?

As you eat more and more carbohydrates, your body will produce less and less of a hormone called insulin, which is used to store fat in adipose tissue. On the other hand, when you drastically reduce carbohydrate intake, your body starts breaking down glycogen reserves in the liver, converting them to glucose for energy. When this occurs, it can lead to a condition called hypoglycemia.

 

This process of burning stored fat is called ketosis, which means ” producing ketones “. Ketones are molecules produced by your liver from fatty acids when carbohydrates are restricted. They’re used as a source of energy by the body, especially the brain, which can’t use glucose as a fuel source because it doesn’t have enough insulin to uptake glucose from the blood.

 

What is Keto Flu?

The keto flu is a condition that some people experience when starting the ketogenic diet. It’s essentially a withdrawal syndrome caused by a sudden change in diet. If you’ve just started the keto diet, you may experience fatigue, dizziness, brain fog, and even flu-like symptoms. This is normal as your body adapts to burning fat for energy rather than carbs.

 

What are the Symptoms of Keto Flu?

Keto flu is characterized by a set of different symptoms, some of which are more severe than others. It’s generally more common when starting the keto diet but can also occur just after increasing your carb intake or quitting exercise. Some symptoms include:

 

#1 - Fatigue

Fatigue is one of the most common symptoms of keto flu. When you first start restricting your carbohydrate intake, your body will start burning glycogen stores for energy instead of glucose. This process can take up to two weeks, and during this time you may experience fatigue, weakness, and general malaise.

 

#2 - Dizziness

Dizziness is another common symptom of keto flu. This is caused by a drop in blood pressure, which occurs when you restrict carbohydrates and eat more fat. If your body doesn’t have enough glucose from carbs to use as fuel, it will start converting stored fat into energy instead. This can lead to a lower blood volume and reduced blood pressure, resulting in dizziness.

 

#3 - Brain fog

Brain fog is a common symptom of keto flu that’s caused by low blood sugar and constipation due to the lower amount of fiber in your diet. You may also feel light-headed or groggy, which can make it difficult to focus and think clearly. The best way to avoid this is to drink lots of water and increase your intake of high-fiber vegetables.

 

#4 - Muscle soreness or Cramps

Another common symptom is muscle pain, especially in the legs. This usually occurs after a workout when you haven’t eaten enough carbs to replenish glycogen stores. Eating more fiber can help with this as well as drinking plenty of fluids.

 

#5 - Nausea and Vomiting

Nausea and vomiting are less common symptoms of keto flu, but they can occur in some people. This is usually due to dehydration or electrolyte imbalances, which can be caused by the keto diet. If you experience nausea and vomiting, make sure to drink plenty of fluids and electrolytes.

 

#6 - Constipation

Constipation is a common side effect of the keto diet, caused by the lack of fiber in your diet. You can avoid this by eating more high-fiber vegetables and drinking plenty of fluids.

 

#7 - Bad Breath

Bad breath is another common side effect of the keto flu, caused by the acetone that’s released when your body breaks down fat. It can also be caused by keto breath which is a more smelly version of ketosis. You can reduce this smell by not skimping on the water intake and chewing sugar-free gum.

 

#8 - Aggression

One of the least common symptoms of keto flu is aggression. This is usually caused by a lack of serotonin, which is known as the ” happy hormone “. When you start the keto diet, your body will start breaking down stored glycogen for energy. This can lower serotonin levels and cause feelings of irritability or anger.

 

#9 - Increased Hunger

The keto flu can also cause increased hunger, especially in the early stages. This is because your body is trying to adjust to burning fat for fuel instead of carbs. You can combat this by eating more protein and fiber, which will help to stabilize blood sugar levels.

 

#10 - Increased Urination

Another common side effect of the keto flu is increased urination, caused by a loss of water weight. You can prevent this by drinking more fluids and eating more salt, which can help replenish electrolytes.

 

#11 - Sudden Weight Loss

Sudden weight loss is another common side effect of keto flu, caused by the loss of water weight and glycogen stores. This is usually temporary and will return to normal once your body adjusts to the diet.

 

#12 - Heart Palpitations

Heart palpitations are another common symptom of the keto flu, caused by electrolyte imbalances. If you experience heart palpitations while starting the keto diet, make sure to eat more salt and drink plenty of fluids. The best way to combat this is by eating less sodium overall.

 

#13 - Diarrhea

Diarrhea is a less common symptom of keto flu, but it can occur in some people. This is usually caused by the lack of fiber in your diet or by gastrointestinal problems. If you experience diarrhea, make sure to drink plenty of fluids and electrolytes.

 

#14 - Depression

Depression is another common side effect of the keto diet, caused by the lack of serotonin. You can combat this by eating more protein and fiber, which will help to stabilize blood sugar levels.

 

Tips And Tricks to Survive the Keto Flu

There are a few things you can do to make sure your transition to keto is smooth and successful. It’s important to keep in mind that this is just a short-term side effect, not something that will continue long-term.

 

Here are some tips and tricks that can help you get through the keto flu:

 

#1 - Drink Plenty of Fluids

It’s important to drink plenty of fluids when you’re on the keto diet, especially when you’re first starting. This will help to prevent dehydration and electrolyte imbalances. Try to drink at least eight glasses of water per day.

 

#2 - Eat More Protein and Fiber

Eating more protein and fiber can help to stave off symptoms of the keto flu. Your body needs protein to build muscle, which will help you burn more calories. Fiber helps your digestive system run smoothly, preventing constipation.

 

#3 - Increase Salt Intake

If you’ve experienced symptoms of low blood pressure on the keto diet, increase your salt intake. This will help to replenish electrolytes and prevent further dehydration. Try to eat at least 3,000 mg of sodium per day.

 

#4 - Avoid Carbohydrates

When you’re going through keto flu, it’s important to avoid carbohydrates. This will help your body to adjust more quickly to the diet. Try to avoid sugary foods and drinks, as well as grains and starchy vegetables.

 

#5 - Take a Magnesium Supplement

If you’re experiencing muscle cramps or constipation, taking a magnesium supplement can help. Magnesium is a mineral that helps to regulate nerve and muscle function. You can find magnesium supplements at most pharmacies or online.

 

#6 - Get Enough Sleep

Getting enough sleep is important when you’re on the keto diet. This will help your body to recover from the flu and adjust to the new diet. Try to get at least eight hours of sleep per night.

 

#7 - Take a Probiotic Supplement

Probiotics are beneficial bacteria that help to regulate your digestive system and maintain a healthy gut. They help to break down food, preventing constipation and other gastrointestinal problems. You can find probiotic supplements online or at most pharmacies.

 

#8 - Try Exogenous Ketones

Exogenous ketones are created in a lab and used as an energy source by your body. They also help to restore electrolytes and improve overall health. Some people find that taking exogenous ketones helps to ease their symptoms of the keto flu.

 

#9 - Try Apple Cider Vinegar

Apple cider vinegar is a good food choice for those who are on the keto diet. It can boost your energy levels and help you avoid cravings, especially if you drink it before meals. You can add apple cider vinegar to your diet by drinking a tablespoon diluted in water or adding it to salad dressings or sauces.

 

#10 - Add Coconut Oil to Your Diet

Coconut oil is a good source of healthy fats and can help you to feel fuller longer. It also has anti-inflammatory properties, which can help to reduce symptoms of the keto flu. You can add coconut oil to your diet by cooking with it, adding it to smoothies, or taking it as a supplement.

 

#11 - Take a Cold Bath

Taking a cold bath can help to reduce inflammation and relieve some of your symptoms. Many people find that they feel better after spending a few minutes in a cold bath. You can also try applying an ice pack or cold compress to the areas where you experience pain like your stomach.

 

#12 - Drink Bone Broth

Bone broth is a good source of protein and minerals, which can help to reduce symptoms of the keto flu. It also has anti-inflammatory properties that can help to soothe sore muscles and joints. You can add bone broth to your diet by drinking it as a soup or using it in recipes.

 

#13 - Take a Multivitamin Supplement

Multivitamin supplements are a good way to ensure that you’re getting all of the nutrients your body needs. They can help to reduce symptoms of the keto flu and improve your overall health. You can find multivitamin supplements at most pharmacies or online.

 

#14 - Avoid Alcohol

Alcohol is not recommended on the keto diet for a few reasons. First, it can dehydrate you and lower your blood sugar levels. It also has seven calories per gram, which is more than carbohydrates and protein (nine calories per gram). 

 

#15 - Try Using Essential Oils

Essential oils contain powerful antioxidants and chemicals that can help to protect and heal your body. Some people find that using essential oils can help to reduce their symptoms of the keto flu. You can use essential oils by adding them to your bath, diffusing them in your home, or applying them to your skin.

 

#16 - Drink Plenty of Water

Water is an important part of the keto diet and should be consumed in large quantities. It helps to flush toxins from your body, maintain hydration, and regulate your digestive system. You should aim to drink at least eight glasses of water per day when you’re on the keto diet.

 

#17 - Avoid Processed Foods

Processed foods are not recommended on the keto diet because they are high in sugar and unhealthy saturated fats. They can also contain chemicals that can worsen your symptoms of the keto flu. You should eat whole foods instead to fulfill your daily calorie and nutrient requirements.

 

#18 - Eat Plenty of Healthy Fats

Healthy fats are an important part of the keto diet. They help to regulate your blood sugar levels, improve your mood, and provide energy. You should aim to eat at least 70% of your daily calorie intake from healthy fats. Good sources of healthy fats include olive oil, coconut oil, avocados, nuts, and seeds.

 

#19 - Eat Low-Sugar Fruits

Although fruits are encouraged on the keto diet, you should avoid higher-sugar fruit like bananas, pineapple, and oranges. You can eat berries or other low-sugar fruits that fit into your daily calorie limit for carbohydrates. 

 

#20 - Check Your Lab Work

Your doctor may recommend that you check your ketone levels before and after implementing the keto diet. You can also try testing for beta-hydroxybutyrate (BHB) with a blood or breath monitor to see whether you’re in ketosis. 

 

#21 - Do Not Go Over Your Carb Limit

Carbohydrates are not recommended on the keto diet and should be limited to 20-50 grams per day. Going over your carb limit can prevent you from entering ketosis and worsen your symptoms of the keto flu.

 

#22 - Consider Taking a Keto Supplement

Several supplements can help you to succeed on the keto diet. They can improve your energy levels, reduce your symptoms of the keto flu, and help you to enter ketosis. Some supplements that are commonly used on the keto diet include MCT oil, collagen powder, magnesium citrate powder, vitamin C crystals, selenium capsules, and zinc lozenges.

 

#23 - Try a Different Keto Diet Plan

If you’re struggling to follow the standard keto diet, you may want to try a different plan. There are several variations of the keto diet, including the cyclical keto diet, targeted keto diet, and high-protein keto diet. You can find a plan that fits your needs and health goals.

 

#24 - Keep Track of How You're Feeling

Staying diligent with the keto diet can help you to improve your results and prevent you from straying from your diet plan. Sticking to your diet can be challenging, so you must track how you’re feeling throughout the process. Start by writing down any signs or symptoms of the keto flu that you experience. You should also keep track of how much water you’re drinking, the number of calories you’re consuming, your weight, and your bowel movements.

 

#25 - Consult a Dietitian

If you’re struggling to follow the keto diet on your own, you may want to consult a dietitian. They can help you to create a meal plan that fits your needs and health goals. They can also provide support and guidance throughout your journey.

 

Frequently Asked Questions : What Is Keto Flu

Why does keto flu occur?

The “keto flu” is a common term for the onset of flu-like symptoms that many people experience when transitioning to ketosis. These symptoms usually pass in a few days, but they can also serve as motivation for some individuals to stick with their diet plan. It occurs because your body is adapting to using fat for fuel instead of glucose. During this time, you may experience headaches, nausea, dizziness, cramping, dehydration, and irritability. 

 

How long does the keto flu last?

Most people experience the keto flu for a few days. However, some individuals may experience it for up to two weeks. It’s important to drink plenty of water and electrolytes during this time to prevent dehydration and other symptoms. You can also take supplements to help reduce your symptoms.

 

What should I eat if I have the keto flu?

If you’re experiencing the keto flu, you should focus on drinking plenty of fluids and eating electrolyte-rich foods. You can also eat light and healthy foods like grilled chicken, fish, lettuce wraps, boiled eggs, and fruit. Avoid high-carbohydrate foods and beverages like juice, soda, and processed snacks. 

 

How is keto flu treated?

The keto flu can be reduced by drinking plenty of water and consuming electrolyte-rich foods. You should also take supplements to help reduce your symptoms. If you experience dizziness or severe symptoms, you should consume glucose or carbohydrate-rich foods until your symptoms improve. It’s important to consult a doctor before making any changes to your diet.

 

What are the risks associated with keto flu?

The main risk of keto flu is dehydration. However, if you take supplements that contain electrolytes, your increased intake of water should prevent keto flu. You can also reduce your symptoms by drinking plenty of fluids and eating calorie-dense foods.

 

Final Thoughts : What Is Keto Flu

The keto diet is a popular nutritional plan that can help you to lose weight and lower your risk of chronic disease. The diet forces your body to burn fat for energy instead of carbohydrates, which can lead to the production of ketones bodies. The keto diet can cause side effects such as fatigue, headache, mental fogginess, and the keto flu. You can prevent or reduce your symptoms of the keto flu by following a few simple tips.

 

These tips include drinking plenty of water, eating plenty of healthy fats, avoiding processed foods, and checking your lab work. You may also want to consider taking a keto supplement or trying a different keto diet plan. Consult a dietitian if you need assistance with creating a meal plan or following the keto diet.

 

We hope this article helped explain the keto flu and how to prevent or reduce your symptoms. Please share it with your friends and family who may be interested in the keto diet.

 

What Is Keto Flu
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