How Long Does The Flu Last
Once you start experiencing keto flu symptoms listed above, you should continue with your diet as it will not last for long.
The period it takes depends on the different individuals.
For most people, the keto flu symptoms may last for two days while others, they may experience for a week.
The severity of the symptoms will determine on how you started off limiting the carbs.
Some people may decide to start eliminating carbs slowly, and they will experience fewer symptoms.
Those that cut off the carbs off from their diet immediately will experience more symptoms.
Once the two days or one week is over, the keto flu symptoms will go away, and your energy levels will increase.
Your body adjusts to the new energy source, you will start feeling better and noticing some results such as weight loss.
Although it is easy said than done, reducing your intake of carbs and sugar is a tough call to make.
Thus, be ready to commit yourself in the process in order to experience the benefits.
Get Plenty Of Restful Sleep
The keto flu affects everyone differently. If you have difficulty falling asleep or getting restful sleep, try these tips to sleep soundly.
Take an epsom salt bath: Soaking in a warm epsom salt bath can help soothe and relax your muscles and improve electrolyte absorption. Magnesium salts can be found at any grocery store or health food store.
Drink sleepytime tea: A keto friendly herbal tea with a blend of herbs that promote restful sleep have a calming effect on your nervous system, and can help promote deeper sleep.
Have an electronics curfew: According to Harvard University, the blue light from tablets, laptops, and smartphones can seriously interfere with your circadian rhythm, and make it difficult for you to fall asleep . Having an electronics curfew is an excellent way to improve your sleep quality. Why not replace the nightly Instagram, Facebook, and email-checking time with a bedtime ritual that helps you relax and unwind?
An epsom salt bath with a cup of keto sleepy time tea is a great starting point. You could also try a guided meditation for relaxation, and a few soothing yoga poses .
The keto flu may be a downside to starting a keto diet, but its the only disadvantage. Once your body is used to ketosis, youll be amazed at the limitless energy you have, the fat loss you see, and how good you feel on a daily basis.
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Is Keto Flu Dangerous
The keto flu is unpleasant, but generally not dangerous. People with kidney issues or low blood pressure may be affected more, due to the diuretic effects of the diet and reduced electrolytes.
Some people think that the keto flu is a sign of ketoacidosis, a life-threatening condition in which excessive ketone levels build up in the blood. Fortunately, ketosis does not cause ketoacidosis, and despite their similar names, they are completely different. The latter is caused by a prolonged lack of insulin, usually from unmanaged diabetes.
Electrolytes are important for our bodies to function properly, though, so the sooner you can get them in balance, the better.
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Bonus: 2 Super Easy Ways To Get Rid Of Keto Flu
Over the years, Ive found 2 supplements to really help with getting over carb withdrawal fast so you can enjoy the benefits of Keto with minimal pain!
1. Exogenous Ketones
Theres a lot of hype around exogenous ketones. And while they cant burn off your fat for you, they can help ease you into ketosis with less Keto headaches and other symptoms. If you want to give them a try, then check out our post about exogenous ketones here. We recommend Keto Upgrade.
2. Bone Broth
Bone broth is natures perfect Keto drink! Its filled with electrolytes, healthy fats, and of course water.
Now, if you read Keto forums, then many people suggest diluting a bouillon cube in water and drinking that to boost your electrolytes. But if youve ever looked at the ingredients in bouillon cubes, youll probably think twice about using them again !
So, my suggestion is to make your own bone broth and add salt and spices to it.
Heres a simple recipe you can follow for making bone broth in the slow cooker. And just keep the slow cooker going so you can have continuous access to bone broth.
If youre averse to making bone broth, you can also purchase chicken broth that has pretty clean ingredients or in many parts of the US, you can also purchase ready-made bone broth .
Eat Nutrient Dense Foods
Just because you are limiting carbs, that doesnt mean thats all there is to it. In addition to macro goals, the goal of the keto lifestyle is to eat clean, whole foods, so that we also get a wide range of micronutrients.
In particular, getting enough veggies is absolutely crucial check the keto food list for ideas!
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More Fat = Fewer Symptoms
Increasing salt and fluid intake usually resolves most of the keto flu side effects. However, if you continue feeling poorly after following those recommendations, try eating more fat.
Due to decades of misinformation about fat being unhealthy, fat phobia is common among people who are new to low-carb eating.13 But if you sharply cut back on carbs without upping your fat intake, your body will think it is starving. Youll feel tired, hungry and miserable.14
A well-balanced keto diet includes enough fat to ensure youre not hungry after a meal, can go for several hours without eating, and have ample energy.
Be sure to increase your intake of fat at the start of your keto journey until your body adapts to using fat and ketones for most of its energy needs. Once youre fat adapted, let your appetite guide you in cutting back on fat a bit and seeing how much you need to feel satisfied.
In short: When in doubt, add butter or other fat to your food. And check out our top 10 tips for boosting fat intake. You can also follow our keto recipes, which have enough fat in relation to carbs and protein.
Why Does Keto Flu Happen
Carbohydrates are the bodys main energy source. On the keto diet, a person reduces their carb intake to fewer than 200300 g per day .
When the body does not take in enough carbs to use for energy, the liver begins to produce glucose for energy, using its stores. This process is called glucogenesis.
Eventually, the liver will not be able to produce enough glucose to keep up with the energy demands of the body.
The body will then start to break down fatty acids, which will produce ketone bodies, in a process called . Body tissues then use ketone bodies as fuel, and the body enters a state of ketosis.
The medical community considers nutritional ketosis to be safe for most people. However, people may experience symptoms.
The lack of carbohydrates decreases the amount of insulin in the bloodstream. As a result, people may experience an increase in the amount of sodium, potassium, and water that is released in the urine, which will cause dehydration.
Insulin is also involved in transporting glucose to the brain. Before the brain starts to use ketones for energy, it will have less fuel. This will occur for about the first 3 days of the diet before blood glucose returns to regular levels.
Symptoms may reduce as the body reaches a state of nutritional ketosis. This involves the blood concentration of a particular ketone body, called beta-hydroxybutyrate, being
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Preventing And Treating Keto Headaches
Following the 6 methods I listed above for curing Keto flu will also get rid of your headach quickly.
In particular, make sure to increase your water intake and add electrolytes to your water. 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.
Tip #: Increase Your Salt And Water Intake
Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and in most cases, eliminate them altogether.
During the first few weeks of your keto lifestyle, whenever you develop a headache, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt in it.
This may alleviate your keto flu symptoms within 15 to 30 minutes. You can even do this twice a day or more.
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What To Do For Keto Flu
If you decide for whatever reason to change your diet and feel tired and a little off, do not become exasperated and lose hope. Here are a few tips:
- There is no need to go online and buy any expensive supplements. Many websites are trying to make big bucks selling products to make you feel better without any data to back up those claims.
- Despite its name, this is not like the flu. You will not develop a fever and the symptoms can hardly ever make you incapacitated. If you feel very ill, consider visiting your doctor, as something else may be happening.
- Make sure you drink plenty of water. Some diets can make you dehydrated.
- Eat more often and make sure you have plenty of colorful vegetables. Switching from a standard American diet, rich in simple carbs, trans fats, and saturated fat, is a big change in how your cells use energy. Food is not only calories and energy, it is communication to your cells.
- Do not give up if you are committed to a plan. You may feel exhausted for a few days, but at the end of a week, your energy level will most likely return to normal and you may feel even better.
- If everything else fails, consider easing into the new diet more slowly, instead of cold turkey.
The Keto Flu: What It Is Why It Happens How To Deal With It
This is an evidence based article
This article has been written by experts and fact-checked by experts, including licensed nutritionists, dietitians or medical professionals. The information in the article is based on scientific studies and research.
It is designed to be honest, unbiased and objective, and opinions from both sides of an argument are presented wherever there is disagreement.
The scientific references in this article are clickable links to peer-reviewed research material on the subject being discussed.
Youre most likely to give up on a new project shortly after starting it.
Unfamiliarity with something new inevitably leads to frustration. When youve only invested a small amount of time and effort at the start of the project, its tempting to simply say this is too hard and move on to something else.
Thats certainly true for dieters. Giving up many of your favorite foods or cutting down on how much you eat can be an incredibly challenging adjustment. The adjustments needed to follow a low-carb, high-fat keto diet are certainly difficult for many people, even if the benefits may include a lower body weight , lower blood pressure and lower risk of heart disease .
The last thing a new keto dieter needs is another obstacle placed in their way as they are dramatically changing what they eat.
Enter the keto flu.
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Keto Flu Might Be Extended By Sugar Alternatives
As you may be aware, there are several sugar replacements that are carb-free. Thousands of Keto-friendly recipes for cakes, sweets, and bread are also available. Some Keto dieters are able to enjoy these foods without issue.
Sweeteners, on the other hand, have the potential to derail your Keto journey. This is a simple trap to slip into. During the Keto flu, sugar cravings are typical. So you might be tempted to go for sweeteners just to obtain a taste of sweetness.
However, this might exacerbate the condition. Sweet taste is linked to a burst of glucose in your body and obtaining one without the other may aggravate your urges.
There is some anecdotal evidence that sweeteners can have a placebo-like impact on insulin spikes in certain persons, even if no glucose is taken.
Is Keto Flu A Sign Of Ketoacidosis
Keto flu is not the same as ketoacidosis.
Ketoacidosis is a condition in which the body produces large numbers of ketone bodies. This causes the blood to become more acidic. Ketoacidosis can be a life threatening condition.
Typically, people on the keto diet do not have ketoacidosis.
The keto diet can help a person lose weight, but some people are put off by keto flu symptoms. These are temporary, and treatments and remedies can ease them.
The following strategies can help:
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Keto Flu Lasts Much Longer If You Dont Track Your Macros
It’s critical to get your macros correct the first time. This is also the most difficult portion for Keto newbies. On Keto, there are two major macro faults to avoid:
- You may be consuming more carbohydrates than you realize keep an eye out for hidden carbs.
- Consuming insufficient fat
Ketosis can be delayed by either of these macros. Unless you address this, you’re likely to remain in a Keto flu fog.
Drink Plenty Of Water
As with the regular flu, it’s important to stay as hydrated as possible when suffering from the keto flu. Water will help flush your system and prevent you from dehydration should you end up with vomiting or diarrhea.
It’s also a good idea to drink a lot of water while on the keto diet in the first place, since the glycogen stores in your body tend to bind with the water in your system. When those glycogen stores are flushed through your digestive system, they take the water along with it, making you more likely to get dehydrated. Dehydration can also contribute to the muscle cramps, muscle soreness, and muscle weakness that comes alongside the keto flu.
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How Long Does It Last
Keto flu symptoms may resolve themselves in a matter of days, but they can also persist for several weeks. In most people, symptoms typically get better in 10 days however, if headaches, fatigue, cramps or irritability last longer than that length of time, its a good idea to see your doctor, says Dr. Hennis. Electrolyte imbalances can cause a lot of severe symptoms, but they can also be evaluated through doctor-recommended blood tests and managed accordingly, she adds.
Keto And Dizziness Nausea And Headaches
A sudden drop in blood sugarthe result of extreme carb-cuttingcan bring on a feeling of wooziness, and even nausea and headaches. Like with other keto-flu symptoms, dehydration and electrolyte imbalance can add to the equation.
Staying hydrated and not exerting yourself too much during the first few days can help now is not the time to start training for your first marathon. Usually, lightheadedness, queasiness, and headaches resolve once your body gets the hang of ketone combustion.
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Add More Salts To Your Diet
When you go low carb, your insulin levels will tend to go down, which in turn means you dont hold on to as much sodium as before. You also get rid of excess water that youve been holding on to .
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. If youre afraid to eat too much salt, then rest assured that if youre cutting out all the junk food, youre already consuming way less salt than before .
Signs Of Keto Flu & How To Treat Them
As your body is adapting to a ketogenic diet like Atkins20® or Atkins40®*, a number ofchanges may occur. These changes are often referred to as the keto flu. While these changesarent dangerous, and usually subside after a week or two, they can be uncomfortable andinconvenient. Below, weve outlined some helpful tips to help you identify signs of keto flu, curepesky keto flu symptoms, and break through this transition while sticking to your diet.
What is Keto Flu?
When your body begins to metabolize fat, ketones are created. Ketones have a diuretic effecton your kidneys, which speeds up the amount of salt and water they process. This, for some,may cause dehydration and an imbalance of electrolytes. Additionally, as carbohydrate stores inthe body begin to deplete and you switch from a high carb to a low carb lifestyleyour bodymay begin to feel different in other ways.
Symptoms of Keto Flu
As every body is unique, you may experience just one or two symptoms, or a combination ofseveral. You may even experience none! Keto flu symptoms may last for a few days, or for up totwo weeks.
Common signs of keto flu may include:
- Irritability
- Brain fog
- Increased cravings
- Insomnia
Find the Right Keto Flu Remedy for You
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When Does The Keto Flu Start
People typically experience flu-like symptoms from the keto flu as their bodies are transitioning from glucose burning to fat burning. The keto flu starts within the first few days of implementing the diet. The first few days of a ketogenic diet, you will notice an increase in cravings for carbohydrates. These cravings typically subside after the first couple of days. However, you may still feel drowsiness, headaches, brain fog, difficulty getting to sleep, some nausea may occur as well as stomach irritability. These symptoms show up usually within the first week of start of your diet as you are adjusting. The keto flu tends to subside the longer that you are on the ketogenic diet and following it consistently.