Keto Diet? Do THIS to avoid Keto Flu Symptoms.

Here’s Everything You Need To Know About The Keto Flu (Plus 4 Tips To Avoid And Overcome It).

4 Minute Read

October 2nd, 2021 at 8:12 am PST | Written by Diana Keuilian

The keto flu is a collection of symptoms similar to the flu, which show in the first 2-7 days after starting the keto diet.

If you chose one or more of the boxes below, you might be showing signs and symptoms of the Keto Flu. 

Here's everything you need to know about the keto flu.

What Is The Keto Flu?

The keto flu is a collection of symptoms similar to the flu, which show in the first 2-7 days after starting the keto diet.


These flu-like symptoms are "side effects" that pop up when you have little to no carbohydrates in your body. 


Carbohydrates are generally limited to less than 50 grams per day in a ketogenic diet. (1)


You see, traditional diets are high in carbs, which is the opposite of the ketogenic diet. So when you transition to the keto diet, you slash your carbohydrates intake by half, and in some cases, more than half.


This lifestyle change can be challenging for your body. Your body might react to it by having feelings similar to withdrawal, just like when you stop drinking coffee. (2)

There's a laundry list of symptoms that can occur when you make a sudden or major change to your diet. So give your body some time to adapt to your new lifestyle change.

What Are The Symptoms of Keto Flu?

There's a laundry list of symptoms that can occur when you make a sudden or major change to your diet. So give your body some time to adapt to your new lifestyle change.


This changeover period may be more difficult for some people.


The signs and symptoms can vary from person to person. Some experience mild symptoms and others can experience more severe ones.


Here's the good news: These signs and symptoms may ease off when the body enters a state of ketosis.


Again, think of these symptoms as a side effect that occurs within the first few days of cutting back on carbs. Here's a list of potential signs and symptoms of the keto flu:

  • Nausea
  • Vomiting
  • Constipation
  • Diarrhea
  • Headache
  • Irritability
  • Weakness
  • Muscle cramps
  • Dizziness
  • Poor concentration
  • Stomach pain
  • Muscle soreness
  • Difficulty sleeping
  • Sugar cravings

How Long Does The Keto Flu Last?

The length of the symptoms varies, but they generally last a week or less. Some individuals may experience them for longer than a week.


While these adverse effects might cause some dieters to give up, there are strategies for preventing them.

keto flu remedies

Check Out These Remedies To Avoid And Overcome The Keto Flu

1. Stay Hydrated

Drink enough water. It is important for your health, and it helps to reduce symptoms.


A keto diet can cause you to lose lots of water, which means you need to drink more fluids so that your body does not get dehydrated. (3)


This is because glycogen, the body's stored form of carbohydrates, binds to water. When carb consumption is decreased, glycogen levels drop and water is "expelled" from the body. (4)

2. Replenish Your Electrolytes

Keto-flu symptoms are often related to an electrolyte imbalance, so getting enough electrolytes can help reduce your symptoms. 

3. Get Enough Sleep

If you don't get enough sleep, your stress level will go up. If you have high levels of stress, it can make the keto-flu worse.


If you are having a difficult time falling asleep, try one of the following tips:

  • Reduce caffeine consumption: Caffeine is a stimulant that can harm sleep health. Only consume caffeinated beverages in the morning, as caffeine can affect your sleep at night. (6)
  • Turn the lights off in your bedroom: This will help you sleep better and feel more refreshed throughout the day. (7)
  • Take a bath: A soothing way to wind down and prepare for sleep is to combine Epsom salt or lavender essential oil with your bath. (8)
  • Get up early: Regularizing your sleep habits and improving sleep quality over time may be aided by getting up at the same time every day. (9)

4. Make Sure You're Consuming Enough Fat (And Carbs) 

Transitioning to a very low-carb diet might cause you to want foods that are forbidden on the ketogenic diet, such as cookies, bread, pasta, and bagels.


However, eating enough fat will help with the ketogenic diet, and it will make you feel more satisfied.


If you're having trouble adjusting to the ketogenic diet, you may have to remove carbohydrates gradually instead of entirely.


Cutting carbs down gradually while increasing fat and protein in your diet might help make the transition easier and minimize keto-flu symptoms.


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If you've made it this far, here's the nitty-gritty of recognizing the keto flu and how to avoid it.

Despite its name, this is not the same as the flu. You won't get a fever, and the symptoms are rarely enough to keep you from working. If you're feeling really sick, see your doctor; something else may be wrong.

Make sure you drink a lot of water. Dehydration is an issue for some diets.

Eat more often and have plenty of vegetables. Eat foods that are not that bad for you, like vegetables. It is a big change to switch from the American diet, which has many simple carbs, trans fats, and saturated fat.

And most importantly, don't give up on your lifestyle change. For a few days, you may feel tired, but after a week, your energy level will most likely return to normal, and you'll feel much better.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/

2. https://www.ncbi.nlm.nih.gov/books/NBK430790/

3. https://www.ncbi.nlm.nih.gov/pubmed/16436102

4. https://www.ncbi.nlm.nih.gov/pubmed/18828029

5. https://www.ncbi.nlm.nih.gov/pubmed/26899133

6. https://www.ncbi.nlm.nih.gov/pubmed/28472667

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3375033/