How Long Does the Keto Flu Last?: If you lately commenced your keto adventure, you may sense sick, much like having the flu. Experiencing these flu-like signs and symptoms (the “keto flu”) is not anything to be concerned about—it may surely be a sign your body is adapting to ketosis.
Transitioning your body to burn fat in preference to carbs for power requires vast changes in your metabolic country. As your body adapts, the keto flu will leave on its very own.
In this article, we’ll delve into how long the keto flu lasts and explore ways to reduce the symptoms quickly.
Understanding Keto
What is Keto?
Keto is a high-fat,
Keto is a excessive-fat, mild-protein, and coffee-carb weight loss program that switches your metabolism from burning sugar to burning fat.
As you destroy down fat, your liver creates ketones, a type of acid. Ketones enter your flow to gasoline your body—this state is referred to as ketosis.
Your body handiest makes ketones when sugar is in quick deliver, so that you must limit your daily carbs to twenty to 50 grams.
Keto is exceptional to your fitness. you have extra strength and progressed cognitive function because of the increase to your metabolic charge. In fact, studies shows that keto is one of the handiest approaches to shed pounds fast.
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What Is the Keto Flu?
The keto flu is a collection of symptoms that may occur when an individual transitions to a ketogenic diet. Primarily, it arises from the significant reduction of carbohydrates in the diet, leading to what can be described as a “carbohydrate withdrawal.” Nicole Roach, a registered dietitian at Lenox Hill Hospital in New York, explains that as the body’s preferred source of fuel, carbohydrates are essential for energy. When carbohydrates are scarce, the body shifts to burning fat, resulting in increased levels of ketones, marking the onset of ketosis.
Entering ketosis can trigger various unpleasant side effects, collectively termed the keto flu. These symptoms typically manifest within two to seven days after starting a ketogenic diet and may resemble those of the influenza virus. The range of potential symptoms includes headache, fatigue, nausea, vomiting, dizziness, insomnia, diminished exercise performance, constipation, bad breath, irritability, loss of focus, low energy, and muscle cramps.
Who Is Likely to Get the Keto Flu?
The keto flu is common among individuals starting a ketogenic diet, particularly if they are not adequately hydrated. However, the experience of keto flu symptoms varies from person to person, and not everyone who adopts a keto diet will necessarily undergo this transitional phase.
What Causes the Keto Flu?
While the exact cause of the keto flu is not fully understood, experts propose several contributing factors. Roach suggests that the symptoms may stem from the body adjusting to the low-carb diet, potentially associated with sugar withdrawal and changes in the gut microbiome. Genetic predisposition, dehydration, and rapid, substantial changes in dietary quality over a short period are also considered potential factors in the onset of keto flu symptoms.
For individuals considering the keto diet, collaborating with a registered dietitian is advisable to ensure a safe and informed approach.
How Long Does It Last?
The duration of keto flu symptoms can vary. While they may resolve within a few days for some individuals, others may experience symptoms for several weeks. Olivia Morris emphasizes that if symptoms persist beyond ten days, particularly if they include severe issues like headaches, fatigue, cramps, or irritability, consulting a healthcare professional is recommended. Electrolyte imbalances, which may occur when starting a keto diet, can be evaluated through blood tests and managed accordingly.
How to Get Rid of the Keto Flu
For those planning to try the keto diet, there are several steps to minimize the likelihood of experiencing keto flu symptoms or reduce their severity.
1. Decrease Your Carb Intake Gradually
Instead of abruptly eliminating the majority of carbohydrates from your diet, consider reducing them gradually over a more extended period. This approach may help mitigate the intensity of symptoms associated with carbohydrate withdrawal.
2. Stay Hydrated
Maintaining proper hydration is crucial, as dehydration can exacerbate keto flu symptoms. Women are advised to consume 2.7 liters (11.5 cups) of fluids daily, while men should aim for 3.7 liters (15.5 cups) to help prevent headaches and increase energy levels.
3. Supplement With Electrolytes
Electrolyte imbalances can occur with any diet, and supplementing with magnesium, potassium, and sodium can help prevent issues like muscle cramps and nausea. Consider incorporating sports drinks or electrolyte-enhanced water into your diet.
4. Consume Caffeine in Moderation
Excessive caffeine intake can interfere with sleep, contributing to symptoms like insomnia, fatigue, and irritability. Limiting caffeine consumption can aid in alleviating these bothersome symptoms.
5. Limit Strenuous Physical Activity
During the initial adjustment to ketosis, the body may feel weak or fatigued. Engaging in light, energizing activities is advisable during this period, with more strenuous exercises reserved for when you’re feeling your best.
6. Eat Plenty of Vegetables
Including a variety of non-starchy vegetables in your diet can help minimize digestive issues commonly associated with the keto flu. Vegetables such as spinach, broccoli, cauliflower, and Brussels sprouts are not only low in carbohydrates but also rich in essential electrolytes.
7. Stick With It
If keto flu symptoms are manageable, consider persevering through the initial phase. Olivia Morris recommends committing to at least three months of following the keto diet, emphasizing that habits typically take around 21 days to become ingrained. Consistency is key to reaping the potential benefits of the keto diet.
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Conclusion
The keto flu is a temporary but challenging phase that individuals may encounter when transitioning to a ketogenic diet. While not everyone will experience these symptoms, being aware of the potential challenges and adopting strategies to minimize their impact can contribute to a smoother adaptation to the keto lifestyle. Gradual carbohydrate reduction, hydration, electrolyte supplementation, moderation in caffeine intake, appropriate physical activity, and a diet rich in non-starchy vegetables are essential considerations for those embarking on the keto journey. Working with a healthcare professional or registered dietitian can provide personalized guidance and ensure a safe and effective approach to the ketogenic diet.
Frequently Asked Questions (FAQ)
What does the keto flu feel like?
Muscle aches, fatigue, brain fog, and headaches are common flu-like symptoms during the early stages of keto. According to this study, most people describe symptoms of the keto flu to be similar to an infection like the flu.
How long does it take for the keto flu to go away?
For many people, keto flu symptoms disappear within the first week or two, but it can take a little longer. How quickly your body adjusts to the keto diet depends on how metabolically flexible you are, your previous dietary habits, and the nutrient density of your meals.
Does the keto flu mean it’s working?
Yes, keto flu symptoms can indicate that your metabolism is shifting from burning sugar to using fat for energy. This switch triggers changes in your hormones, electrolyte levels, and vitamin requirements.
What helps with keto flu?
Pay attention to your body and tweak your ketogenic diet if necessary. Include electrolytes, stay hydrated and eat plenty of nutritious foods high in B vitamins. Leafy green vegetables, avocado, nuts and seeds, pork, seafood, and full-fat dairy are all excellent choices to include in your keto diet.
What is the fastest way to get rid of the keto flu?
Adding electrolytes and staying hydrated are the two most important steps to get rid of the keto flu. Bone broth and electrolyte powder are excellent for replenishing your electrolytes and hydration.
How do you prevent the keto flu?
Transitioning slowly into keto, eating plenty of nutritious keto-friendly foods, and getting optimal hydration will support your body in adapting to keto with minimal symptoms.
How long does it take for keto flu symptoms to start?
Most people experience some keto flu symptoms within the first week of keto.
What are the first signs of ketosis?
Water loss and increased urination are often the first signs of your body transitioning into ketosis. You may also experience fatigue and cravings as you adjust to the low-carb diet. As you eat more fat and ketone levels rise, your metabolism changes, and you may find that your breath has a fruity smell. Your breath will return to normal once you are fully adapted to keto.
Does everyone on keto get the keto flu?
Not everyone experiences the keto flu, but most people develop some symptoms. Your age, genetics, current body weight, and lifestyle habits are all factors that determine if you develop keto flu symptoms.
What happens during the first week of keto?
During the first week of keto, your body isn’t very efficient in burning fat yet. As you drastically reduce dietary carbohydrates, your body burns small amounts of stored sugars for energy, causing water loss and electrolyte imbalances. Because your insulin levels drop in response to the low-carb diet, your body switches to burning fat and producing ketones to fuel your body. With each day that passes, your body will become more adapted to burn fat for energy.
Do you get keto flu before ketosis?
Keto flu symptoms can happen while your metabolism switches to ketosis. Once your body becomes fully keto-adapted, symptoms will diminish.
How do you feel when you start ketosis?
As your body switches from burning sugars to using fat for energy, you may feel tired and exhausted. Cravings, lightheadedness, brain fog, and muscle pain are all common symptoms caused by the shift in your metabolism during the first few weeks of keto.
Can you get keto flu on day two?
Yes, you can experience keto flu symptoms as soon as your second day on keto.
How long does keto fatigue last?
Keto fatigue and exhaustion are common keto flu side effects that commonly last one to two weeks, but they may last longer for some people.
What are the symptoms of carb withdrawal?
Most people experience carb flu when starting the ketogenic diet. Cravings, fatigue, feeling jittery, lightheadedness, and irritability are common carb withdrawal symptoms. Eat plenty of nutritious keto-friendly foods to curb cravings as you transition away from a high-carb diet.
Can you get a fever as a keto flu symptom?
No, fever isn’t a keto flu symptom. Despite its name, keto flu isn’t an infection and doesn’t trigger an immune response or a rise in your body temperature.
Should I stop keto if I get the keto flu?
No, it’s not necessary to stop keto. Having keto flu symptoms means it’s working, and your body is transitioning into ketosis. Take steps to reduce symptoms by including electrolytes, staying hydrated, and adding nutritious foods high in B vitamins to your meal plan. Get adequate rest and adjust your exercise routine until you are fully keto-adapted.
Are chills a symptom of keto flu?
No, chills are not a common symptom of the keto flu. Chills and fever happen in response to an infection and result from your immune system fighting a virus or bacteria.
Is brain fog a symptom of ketosis?
Yes, brain fog is a prevalent symptom of ketosis, particularly during the early stages of the ketogenic diet. As your body slowly switches to burning fat instead of carbs for energy, your brain has to adapt to using ketones as an alternative energy source. This temporary brain fog will diminish once you are fully keto-adapted.
How long does keto fog last?
Most people find that keto fog lasts no longer than a week or two. However, keto fog can last longer depending on your metabolism and lifestyle habits. Staying hydrated, replacing lost electrolytes, and eating plenty of healthy keto-friendly foods help you shake the keto fog.
How long does it take the brain to adapt to keto?
It takes the brain between one and two weeks to adapt to keto.
Do you feel better after the keto flu?
You will feel much better when your body fully transitions into ketosis. Once you are fat-adapted, you will start experiencing keto’s health benefits, including weight loss, better energy, and improved moods.
Does Healthy Keto help prevent the keto flu?
Yes! Healthy Keto is an excellent choice to prevent keto flu symptoms. Healthy Keto focuses on high-quality, nutritious keto foods. Your body will get plenty of B vitamins, electrolytes, and fiber necessary to curb keto flu symptoms like fatigue, brain fog, cravings, and muscle cramps.
