2. While it isn’t life-threatening or dangerous, experiencing keto flu can feel pretty difficult be it can make many people feel awful. Here’s a simple recipe you can follow for making bone broth in the slow cooker. Keto flu symptoms can be confused with more serious problems, such as stomach problems or nutritional deficits. As with all medical issues, always check with your medical practitioner! 3. Many people are also confused about what they can eat when they have to ditch the carbs because they’re so used to filling their plates with pasta, rice, bread. Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). For example, if you’ve started eating a lot more dairy, nuts, dairy, or even nightshades, then these common food allergens could be the cause of your rash. What can you do to make Keto flu go away faster? (Click here to listen our podcast episode on regaining energy!). Lack of electrolytes in the body is one of the major causes of keto flu. Keto Flu Symptoms. The health of your gut bacteria controls your stomach issues! 11 Signs and Symptoms of Keto Flu. But studies have suggested that exercise can help you become more metabolically flexible. You need to give your stool enough water to move through your digestive tract. Staying hydrated, getting enough rest, drinking enough water, and meditating are ways to help you reduce the symptoms of keto flu. Generally, most people find the issues are worst in the first week of ditching carbs from their diet. Adding some MCT oil to your diet can help boost your ketone levels, which will help your brain feel a bit better. One of the best ways to try and curb the symptoms of the keto flu is to replenish your electrolytes. When you cut sugar out of your diet, your brain experiences withdrawal and this can create pain and headaches. In fact, you’ll likely have more energy than before you started the diet.”. No two people will experience Keto rash in the same way either. Switching from a high carb diet to basically little to no carbs can be a shock to the system, and depending on your carb intake prior to going keto, this can feel better or worse for some of us. That means your body has to adjust. Such symptoms will usually appear within 1 to 2 days after starting the keto diet, and it will take a period of at least 2 weeks to completely heal. The rash typically appears in the armpits, stomach, shoulders chest, neck and back, though it can sometimes pop up on the face and extremities as well. Headaches are perhaps one of the most common side effects of Keto and it’s definitely a very common Keto flu symptom. Just pick it back up again the next day. Among other things, these bacteria help to break down the foods we eat, produce fatty acids in our bodies and keep our immune systems robust. And just keep the slow cooker going so you can have continuous access to bone broth. Keto flu happens when our bodies shift from glucose or sugar burning mode to fat burning mode. Keto Flu Symptoms: Side Effects of Starting a Keto Diet On a standard high-carb diet, your body burns mostly carbs for fuel. 3. How To Reduce Keto Flu Effects. So, your first priority should be to ensure you’re not going to give up on the diet because you feel too crappy. Make sure to eat enough food. Literally the same areas of the brain that light up with drug addictions similarly light up when people eat carbohydrates. Check whether it’s an allergy to a chemical or material you’ve come into contact with or an insect bite. Some people will find symptoms linger into the second week. On a keto diet we need more magnesium, potassium and sodium. Pay attention to how your body is reacting. 2. Because all of our metabolisms can behave just a little bit differently, the symptoms and the severity of each appear to affect everyone a little differently. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. That then leaves you craving carbs and feeling weak. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (4). Dietary carbohydrates quickly break down in your body to glucose. So if you find the symptoms unbearable, then try to introduce more clean carbs like sweet potatoes and other vegetables or some fruits. Nausea and fatigue are caused by dehydration. Luckily, the suggestions below should give you some relief quickly. Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. The Keto rash could be due to your body being sensitive to the new foods you’re eating. Add in Prebiotic Fibers and Probiotics. In particular, skip down to the section how to cure Keto flu if you’re in a hurry! Decrease your carb intake slowly so that your body has time to get used to it. This usually improves after a few weeks. The Keto Flu symptoms are no fun and often leave people ready to quit before they start seeing results. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. It was a rough start. Symptoms can really vary from person to person. Your physician can help determine if your symptoms are … In particular, make sure to increase your water intake and add electrolytes to your water. Lactose intolerance is a common cause of stomach problems (from bloating and gas to diarrhea and constipation). hbspt.cta._relativeUrls=true;hbspt.cta.load(2498149, '69532c3c-7b3c-426e-aea4-057e36067d24', {}); What is the Keto Flu and How Long Does it Last? While it isn’t life-threatening or dangerous, experiencing keto flu can feel pretty difficult be it can make many people feel awful. But as these things stabilize, likely so will your sleeping habits. And then you’ll be left to enjoy all the benefits of a Keto diet like fat-loss, more energy, less hunger, and more focus. It sounds rough, but don’t worry though…while Keto flu is inconvenient, it’s thankfully temporary. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. The keto flu occurs as your body transitions from burning sugar to burning fat for most of its energy needs. And so your fiber intake decreases dramatically, thereby causing constipation. KETO FLU SYMPTOMS. If you’re worried that you’ll start itching when you cut your carbs, then just take it slowly. October 2, 2020 • Some may find it so bad, that it discourages them from continuing their keto diet journey. Your body regularly uses energy from stored glucose through a process called glycolysis - it almost always prefers this process. But as I mentioned above, the diet only works if you stick to it. While the keto flu is a completely natural process, it may make some persons decide to withdraw from the keto … If you experience a rash when you start a Ketogenic or other low carb diet, there are a few things you can do to treat it: 1. This is because it can help move the fatty acids to the mitochondria. So initially it is like you are not having anything at all. Their reactions and reflexes are also much slower than usual. Cookie Notice | In fact, some people say the keto flu symptoms can actually feel similar to … Eat more carbs. When you cut out carbs and start eating more fat, your body is forced to transition from exclusively using glucose to also using fat for energy through a process called beta-oxidation and production of ketone bodies. Changes to what you regularly eat can often causes short-term stomach upsets. Dehydration almost always leads to headaches as well. Are you sensitive to certain foods like nuts or eggs? It seriously varies from person to person. So the keto flu is a collection of symptoms that your body have when it’s trying to adapt to the ketogenic diet. All of these changes along with potential hormonal fluctuations are likely the culprits behind sleep problems when experiencing keto flu. We recommend that you do your own independent research before purchasing anything. (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). Some may find it so bad, that it discourages them from continuing their. And that’s the case regardless of the diet you’re on. Sugar has often been likened to a drug and can be just as addictive for some people. Magnesium, potassium, and sodium are electrolytes that your body needs. In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. So, to combat this decrease in sodium, the simple answer is to take in a bit more salt as sodium deficiency is also a huge issue. Try eliminating foods like dairy and nuts from your Keto diet and see if that helps. If that’s going to be the case, then try reducing your carb intake slowly. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. There’s a lot of hype around exogenous ketones. This can cause the bacteria to not be able to do their job digesting food, resulting in constipation. KIAH CONNOLLY, MD When you become dehydrated, your body loses out on these necessary minerals and you experience headaches as a result. Neurotransmitters in the brain strongly associated with addictions, such as dopamine are also released when eating carbs (. No, it's not all in your head, keto flu is real and can feel just like the real flu - which is exactly how it got its name. A different way to think about it is carb withdrawal. However, if you do find yourself experiencing some of the side effects of Keto, then make sure to consult your medical professional. But honestly, these symptoms typically go away quickly (faster if you’re metabolically flexible and use the 6 methods I described above). However, the actual specifics can vary from person to person. Make Sure You Have Enough Fat– Choose healthier fats like coconut oil, olive oil, and avocados. The cloud lifted. As your brain scrambles to identify and metabolize a new source of energy, you might experience some setbacks in the form of what some may describe as serious brain farts and a general “out of it” type feeling. 3. The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. As the name suggests, keto flu has symptoms that resemble the flu. And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like addictions. But they can also occur whenever you change up your diet a lot. The severity of the keto flu and its symptoms, however, depends on … Hunger. Others find it hard to focus. This is often called Keto Flu because it can feel like flu-like symptoms, and even though Keto flu feels uncomfortable, just remember that it’s only temporary. Literally the same areas of the brain that light up with drug addictions similarly light up when people eat carbohydrates. In particular, adding more fats into your diet can often result in more frequent trips to the bathroom. But if you’ve ever looked at the ingredients in bouillon cubes, you’ll probably think twice about using them again (they read like a nutrition nightmare regardless of what diet you’re on)! Over the years, I’ve found 2 supplements to really help with getting over carb withdrawal fast so you can enjoy the benefits of Keto with minimal pain! Not eating as much food can cause your digestion to slow down which in turn causes your bowels to slow down. But don’t just slather butter on top of everything! If you’re averse to making bone broth, you can also purchase chicken broth (like this one) that has pretty clean ingredients or in many parts of the US, you can also purchase ready-made bone broth (check out this website for purchasing bone broth). Another common symptom of the keto flu is a lack of concentration. NOTICE: The information contained or presented on this website is for educational purposes only. The exact symptoms differ from person to person. Here’s your ultimate keto flu remedy guide to make this transition as smooth as possible and get your off on the right foot. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! When carbohydrates are not consumed, insulin does not rise as high after eating because there just isn’t as much glucose to store. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Exercise may be the last thing on your mind right now as you woozily read this article. Many people take MCT oil and exogenous ketones when they start a Keto diet in order to boost their ketone levels. Please feel free to pin and share this infographic. 4. The important thing to remember is that the side effects of starting the keto diet aren’t long-term. According to Dr. Andreas Eenfeldt, M.D., “Most people feel one or more of these symptoms during the first week of a keto diet, especially days 3-5. Or download our comprehensive Keto diet food list by clicking here. Save my name, email, and website in this browser for the next time I comment. . The sensitivity could present itself in ways other than a rash – so watch out for other changes in your body too. 2. Because all of our metabolisms can behave just a little bit differently, the symptoms and the severity of each appear to affect everyone a little differently. And I’ll also suggest below a really easy way to incorporate many of these tips into one simple daily drink. skip down to the section how to cure Keto flu, comprehensive Keto diet food list by clicking here, you don’t hold on to as much sodium as before, Dehydration can often give you a headache, exercise can help you become more metabolically flexible, exogenous ketones (the good and the bad) here, check out this website for purchasing bone broth, comprehensive blend of Prebiotic Fibers (like CoBionic Foundation), 6 methods I listed above for curing Keto flu. You can find her on Facebook or LinkedIn. I’ve listed several ways below to shorten that period of feeling crappy below. As your body starts metabolizing and relying on ketone bodies, these can be excreted in your breath and put off a fruity, off-scent. Keto Flu is Not Influenza. Let’s face it: The best way to remedy your Keto flu symptoms is to look at where they might be coming from. Keto flu symptoms can start to kick in within a day or two of adopting a ketogenic diet, Mancinelli says. Most people just eliminate the high carb foods from their previous diet without increasing the other food intake. While this is one theory that exists as a possible contributing factor to the keto flu, there really hasn’t been enough evidence to link low carbohydrate intake to subclinical hypothyroidism (3). You can add a pinch of sea salt to your water to help this along, and you can also add more sea salt to your food to increase your sodium intake. Ketogenic Flu, also known as carbohydrate flu, refers to the range of symptoms that most people experience when they first begin the diet. 4 min, Subscribe to get our blog updates and receive our Ultimate Weight Loss Guide for free, Privacy Policy | An initial drop in your sex drive may occur as a result of the discomfort associated with keto flu. Check out our low carb and ketogenic recipes here for ideas on what to eat. So what are these carb withdrawal symptoms that you have to deal with? Make sure to add in lots of Keto foods high in fiber. Thank you. Poor sleep and insomnia are common symptoms during the initial stages of ketosis. Celery, almond butter, flaxseed, almond flour, and coconut flour are all high in fiber and keto friendly. Dehydration can often give you a headache, nausea, and fatigue so make sure you also drink plenty of water during this period. Diarrhea (and constipation) are sometimes considered carb flu symptoms as they often occur when you first start a Keto diet. Start slowly – drizzle some olive oil on your vegetables and eat fattier cuts of meat. And constipation could be one of the side effects. So eat plenty of healthy fats like coconut oil, olive oil, ghee, tallow, lard. Now that you understand what may contribute to causing keto flu, here are some of the commonly known side effects of keto flu to watch for: 1. And don’t stuff yourself with carbs – just add back a bit more carbs. “However,” she adds, “people must carefully watch their food intake to ensure they are getting enough calories and nutrients to support good health.”. You can eat more, but make sure it’s not mindless eating and be sure you are getting enough fiber from vegetables. This relative hypoglycemia alone can cause many of the symptoms described by the keto flu. You’ll want to help things along by boosting the bulk of your stool. Psyllium husk is also useful and is a popular fiber supplement. As Registered Dietician Kristin Kirkpatrick, RD says: “At one point, during a heated discussion about dog food, [my husband] suggested, in a very loving and compassionate manner, that perhaps I eat a piece of bread. Keto flu happens because your metabolism needs time to adjust to running on fat instead of carbs. Bone broth is nature’s perfect Keto drink! I’m on my 7th day of eating mostly fat, moderate protein, and very little carbs, and the keto test-strips (for checking urine) that I got a couple days ago have been showing that I’m in ketosis. Diarrhea. It could be that your rash has nothing to do with your diet changes. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (. 1) Replenish Your Electrolytes. If you feel a renewed sense of energy, your body would have completely adapted to a keto diet. ‘Keto flu’, often reported by followers of the ketogenic diet, is a common condition and may originate because of the diet itself. Thanks so much Louise! The common symptoms of ketosis flu are: Headaches; Sugar cravings; Dizziness; Nausea; Difficulty in falling asleep; Irritability of mind; A cough; Do not worry about the symptoms it will last only for a few days to weeks. And when you go Keto, you’re cutting that carb intake down to under 25 grams per day. Don’t just read an article online about it . Registered Nurse Rachel Nall, RN, notes that once you get over the annoying Keto side effects, you’ll experience the full benefits of a ketogenic diet. So, when you first start Keto, your body is unable to access your fat energy sources and instead keeps telling your brain that you need more sugar for energy. Because it can also affect the absorption and availability of water and electrolytes lower levels of insulin can contribute to changes in electrolytes in our body and dehydration. The Keto Flu is a general term used to define the negative symptoms that a person might face when they start the keto diet. Cutting out carbs and replacing them with satiating fats will almost always decrease the amount of food you are eating. Fortunately, it’s temporary, and you’ll soon feel fine again. And then, it wasn’t. Some of the symptoms that will be experienced are as follows: Headaches. The keto flu is not actually the flu and is not contagious, but it gets its name because some of the symptoms are similar to the flu. The keto flu. The good news is that the Keto Flu can be remedied easily and that you will feel better quickly. Here’s your go-to guide for identifying and understanding keto flu symptoms. If you’ve recently begun a Ketogenic diet, and you are suddenly itchy – there is no need to panic. Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. The keto flu is thus a natural response the body gives and the symptoms an individual presents with may be very similar to those experienced when withdrawing from an addictive substance. In particular, your body needs to stop relying on glucose for energy and switch instead to burning your fat stores. Neurotransmitters in the brain strongly associated with addictions, such as dopamine are also released when eating carbs (1,2). While this is one theory that exists as a possible contributing factor to the keto flu, there really hasn’t been enough evidence to link low carbohydrate intake to subclinical hypothyroidism (, Because it can also affect the absorption and availability of water and electrolytes lower levels of insulin can contribute to changes in electrolytes in our body and dehydration. Thus, eliminating them all of a sudden may create some serious mood swings at first. This article explains it as resulting from withdrawal from carbohydrates (think drug addiction here). You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. How long does the keto flu last? We recommend Keto Upgrade. Symptoms of the keto flu include nausea, vomiting, headaches, and fatigue. Nausea and vomiting. If you’re afraid to eat too much salt, then rest assured that if you’re cutting out all the junk food, you’re already consuming way less salt than before (even bread contains salt so you were probably eating way way more sodium before). Its always important to seek expert medical advice before starting any new diet, especially if you are experiencing other concerning symptoms outside of the common keto flu symptoms listed above. So be hydrated. Slow and steady wins the Race. When your fat intake increases, your liver starts producing more bile to break down the fat. Drink plenty of water. Below are 6 methods for making you feel better quickly and effectively. If you are around 30-40 grams or lower per day, you should … Your body still needs energy and since it’s not getting its energy from sugars and other carbohydrates any more, it needs to get energy from fats you eat. Many keto flu symptoms are the result of that alone. So make sure to start with a small amount at first (a few grams of ketone salts per day OR 1/2 teaspoon of MCT oil). The keto flu is a temporary collection of flu-like symptoms you might experience in the first week or two of starting a keto diet. suggested during a Q&A session on the Keto Summit that supplementing with carnitine can help you gain metabolic flexibility. It might seem counterintuitive, but sometimes adding in more clean carbs can help. If you have been eating unhealthily for a long time, then your body is likely to be “metabolically inflexible”, meaning you can’t switch between those two sources of energy easily. Do Not Sell My Personal Information, © Copyright Trifecta Inc. All rights reserved | Terms of Service | FAQ, 11 Keto Flu Symptoms and What Causes Them. 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • But it is probably not ketosis itself that causes keto flu symptoms - establishing metabolic flexibility is a complicated process! It’s filled with electrolytes, healthy fats, and of course water. While the thought of experiencing flu-like symptoms when starting a, This relative hypoglycemia alone can cause many of the symptoms described by the keto flu. Take a Magnesium Supplement– Take at night before you go to bed. Be sure you are drinking enough water as well. A few people report symptoms of feeling weak lasting 3-5 weeks. Symptoms include headaches, fatigue, mild concentration problems and cravings for sugar or carbohydrates. 1. It might not be Keto! Additionally, Dr. Tommy Wood, M.D., PhD. Eat less fat. The common symptoms felt with keto flu include: Fatigue; Headaches; Cough; Irritability; Nausea; These symptoms correlate very closely with real flu like symptoms. The main theories behind what causes the keto flu include: In reality, each individual may have symptoms due to one or a combination of these factors. You simply won’t be hungry enough to eat as much as you did before. And then gradually increase your intake as your stomach adjusts to it. Fiber is a type of carbohydrate, and while keto diets aren't necessarily low fiber, changing up your food choices and cutting back on fiber-rich foods, like grains, can slow things down for a bit. These symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis. Check food sensitivities. Your reserve source of carbs is actually stored in your lean muscle, so this change in glucose storage along with electrolyte fluctuations may lead to aches muscles. The Keto flu refers to a number of symptoms that occur as part of the dietary change towards a ketogenic diet. Now, if you read Keto forums, then many people suggest diluting a bouillon cube in water and drinking that to boost your electrolytes. (If you’re interested in the science behind metabolic flexibility, then this article provides a very detailed explanation.). Therefore as the body is in a transition phase from using primarily glucose to also using fat for fuel, blood glucose can be lower than your body is used to - called hypoglycemia. People that are dealing with the keto flu often find that they can’t focus or concentrate for long durations of time. This is one of the common methods people use to combat the flu’s symptoms. At the beginning of any diet that is lower in carbs, your body will rid itself of excess water and you will likely become dehydrated. Cutting back on your main energy source before your body can rely on fat for fuel, can leave you feeling a bit dizziness, but as blood sugar levels normalize this will typically resolve. While this is typically nothing serious, it can feel a bit unnerving for some. So making sure you have plenty of healthy gut bacteria is key. Low energy and brain fog may be the result of draining glycogen stores and, as you switch from eating starchy vegetables and grains to very high fat, low fiber diet, it’s likely you’ll have some digestive issues. You also get rid of excess water that you’ve been holding on to (hence why you’ll usually experience decreased bloating when you go low carb or Keto). Similar to dizziness, a dip in carb intake, blood sugar, dehydration, and electrolyte imbalance can lead to headaches. You’re not fat-adapted or metabolically flexible, so you don’t burn fat well. Some research suggests that many of us may be physically addicted to carbohydrates. However, when you first go Keto, you might be scared of eating any fruits or vegetables (because they contain carbs). There’s no guilt – just your journey to better health. And while most of our bodies can compensate to ensure we maintain safe levels of glucose, this can be a dangerous condition in people with, Many people experience the same process of binging, withdrawal, craving, sensitization, and overall dependence on sugar as is seen with other forms of addiction, such as alcohol.

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