These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates. When insulin levels are very low, your liver begins converting fat into ketones, which most of your cells can use in place of glucose.6 When your body is mainly using ketones and fat for energy, you’re in a state of ketosis. However, it takes your brain and other organs some time to adapt to using this new fuel. The larger you are, the more water you’ll probably lose in the early stages of keto, and the more you’ll need to replace. While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms (4): These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing. – weight loss that happens in the early stages of a keto diet. Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms. By interacting with this site, you agree to our disclaimer. However, eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied. Research suggests that a very-low-carb diet is best for weight loss and metabolic issues like type 2 diabetes.15Keto flu symptoms are only temporary – they’ll be long gone once you’re a fat burner. BMJ Open Diabetes Research & Care 2017: Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes [strong evidence] ↩ Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence] ↩ This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. Ketogenic diet foods – what to eat and what to. Keto Flu is Not Influenza. Water. This is one of the common methods people use to combat the flu’s symptoms. Is Ketosis Safe and Does It Have Side Effects? 0. Stay Hydrated: When you switch to a ketogenic diet, your body starts to use the stored glycogen in your liver and muscles for energy which can cause them to hold onto water. Or, if you’re using low-sodium bone broth or stock, add a pinch or two of salt. Some people may feel fine or slightly tired for a day or two after starting keto. A ketogenic diet is a very low-carb diet with numerous health benefits. Luckily, there are ways to reduce its flu-like symptoms and help your body get through the transition period more easily. Symptoms of the Keto Flu, and How to Cure Them. The Atkins diet begins with induction, its strictest phase that allows for maximum fat burning and getting into ketosis quickly. Ensuring you are hydrated and have enough salts, minerals and micronutrients is imperative to stop cramps and nausea. Referred to as the keto flu, a few discomforts may arise as you being to experience sugar detox. Dehydration and loss of electrolyte Has adding more water, salt and fat not helped very much? The Keto Flu sucks. © 2005-2021 Healthline Media a Red Ventures Company. Use the links below to learn more: Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. The keto flu is a term used to describe flu-like symptoms associated with beginning the very low-carb ketogenic diet. ↩ Reviews in Endocrine & Metabolic Disorders 2020: Efficacy and safety of very low calorie ketogenic diet (VLCKD) in patients with overweight and obesity: A systematic review and meta-analysis [strong evidence]. Our website services, content, and products are for informational purposes only. Staying hydrated, replacing lost electrolytes, getting enough rest and ensuring you are consuming proper amounts of fat and carbohydrates are ways to reduce keto-flu symptoms. Keep reading to learn more about this and other remedies for the keto flu! Usually, carbs provide the body with energy in the form of glucose. Frequently, discomfort associated with keto flu dissipates after a week, and is soon replaced with the high-energy, fat-burning benefits of a ketogenic diet. In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods (17). The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. If you experience keto flu symptoms, there are some things you can do to alleviate them or even avoid them and go through the transition period more easily. People adapt to ketogenic diets differently. Although the issue remains somewhat controversial, several recent systematic reviews of randomized controlled trials have failed to show a connection between eating saturated fat and increased risk of heart disease or other health problems: Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]. Letting yourself get hungry or stressing about the amount of food you’re eating might even make keto flu symptoms worse.19 Once you’re steadily in ketosis, your appetite will likely go down, and you’ll naturally end up eating less.20. Tips to start the keto diet and how to avoid the keto flu There are basically two ways to start a ketogenic diet. Lasting one to two weeks, the keto flu is not dangerous, rather inconvenient, and there are a number of strategies you can use to avoid or quickly cure the keto flu such as fasting, exercise, and adjusting your macros. A healthier life starts now with your free trial! These 10 graphs illustrate the powerful effects of the diet. Can the Keto Diet Help Prevent Migraine Attacks. However, if you continue feeling poorly after following those recommendations, try eating more fat. Keto flu is common and generally goes away with the steps highlighted above. You’re tired, you have a headache, you’re easily annoyed, and you’re having a hard time concentrating. You May Also Like: 10 Ways to Get Into Ketosis Quickly Common Causes of Keto Flu. The keto flu is really not the flu at all, and it is absolutely beatable and worth the effort! Another great keto flu cure is bone broth! The keto flu refers to a number of flu-like symptoms that can occur as your body shifts into ketosis. The first step is by far the most important, and it’s often all that’s needed. Symptoms of the keto flu usually disappear by themselves within a few days to weeks, as the body adapts. The diet is very low in carbohydrates, high in fat and moderate in protein.