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When you first start eating a ketogenic diet, you will experience some flu-like symptoms such as headaches, body chills, and feeling tired. This is what most people experience in the early stages of the ketogenic effect. These symptoms are called “keto flu” and are also known as induced flu, low-carb flu, or Atkins flu.

The effects of keto flu on the body can be severe or mild. The milder ones pass in a few days, while the more severe ones last longer and make people feel sick. Many people can’t resist and give up ketogenic and then feel it’s bad for their health.

What is The “Keto Flu”?

First of all, the “keto flu” is not the flu. It just uses the name “flu” because some of the symptoms are the same as the flu.

Our traditional diet is usually 50-60% carbohydrates, a high-carb diet when the body is fueled by glucose and is in sugar-burning mode. However, when you restrict your carbohydrate intake and force your body to use fat as fuel and go into fat-burning mode, your body’s glucose supply drops dramatically, but your body has not fully adapted to using fat as fuel, and this physical maladjustment produces a range of symptoms – also known as “keto flu”.

There is no exact timeline for when the keto flu begins, but some symptoms may appear within 10-12 hours of starting to restrict carbohydrates. The onset time varies from person to person; some people go straight into a stable ketogenic state and do not experience keto flu.

Typically, keto flu lasts about 2 days to 2 weeks. The most severe symptoms appear in the first few days and then taper off. The intensity of the keto-flu response depends on the previous diet, hormonal status, and carbohydrate intake. For those pursuing a very low-carb diet (especially a zero-carb diet), these symptoms may be more intense.

Typical Symptoms of Keto Flu

Symptoms of keto flu can be mild or severe, and their intensity depends on each individual’s endocrine system and metabolic profile.

Mild Symptoms

• Sleep Difficulties: Some people will have insomnia and waking up in the middle of the night is common.
• Digestive Problems/Stomach Upset: Some people will have mild stomach upset.
• Fatigue: Lack of energy may be a common symptom because the supply of glucose is gone all at once and the alternative energy source (fat) has not been fully activated.
• Headache: Headache is a common symptom on day 1 or 2 after a significant reduction in carbohydrate intake.
• Irritability: Drastic changes in diet can affect hormone levels and make a person irritable.
• Poor Concentration/Burnout: Poor concentration and burnout are natural consequences of reduced carbohydrate intake due to decreased energy levels.
• Mental Haze: Lack of mental clarity and confusion.
• Nausea: Occasionally, someone may feel nauseous during the first few days.
• Lethargy: This feeling is because your body lacks energy from glucose and the body, out of inertia, keeps trying to burn the dwindling supply of glucose.
• Cravings For Sugar and Carbohydrates: Refined carbohydrates, especially sugar, are very addictive, and just like withdrawal, cutting off sugar and carbohydrates can lead to a withdrawal reaction.

Severe Symptoms

• Arrhythmia: Also known as palpitations, some people experience this during the first few days of a very low-carb diet, and the symptoms are often due to mineral deficiencies.
• Constipation: Difficult bowel movements are common during the ketogenic adaptation period. They are usually caused by dehydration of the body, as 1 gram of carbohydrate absorbs 4 grams of water, and as the body loses carbohydrates, the body’s stored water is expelled from the body.
• Cramps: They are also caused by dehydration and mineral deficiencies. Some people experience cramps, especially in the legs and feet. This symptom may occur more frequently at night.
• Dizziness: This is an extreme condition caused by hypoglycemia and sodium deficiency.
• Drowsiness: Although similar to a lack of energy, feeling drowsy can be dangerous if a person is driving or in public.
• Hypertension/Low Blood Pressure: In extreme cases, symptoms of hypertension or low blood pressure may also occur.

What Causes The “Keto Flu”?

Decreased Carbohydrate Intake

Sugar and starchy carbohydrates activate the brain’s reward system, causing the brain to secrete large amounts of dopamine, a pleasure factor that puts a person in a state of euphoria and pleasure. Fat is a reserve energy source and only when sugar is completely depleted does fat begin to burn. In the early stages of ketogenesis, carbohydrate intake is restricted, but there are still residual carbohydrates in the body, so fat burning has not yet fully begun. The result will be a lack of energy and you will feel dizzy, weak, tired, lethargic, and even hypoglycemic.

Mineral Loss

When carbohydrate intake is extremely low, you will lose a lot of water because carbohydrates themselves are water-absorbing. So in the early stages of ketogenesis, low carbohydrates lead to low insulin levels, which then prompt the kidney tubules to excrete sodium and water together. At the same time, many minerals are also excreted with water, leading to an electrolyte imbalance, so you get dizziness, nausea, cramps, headaches, and gastrointestinal problems.

Increased Fat Intake

As fat intake increases all at once, your body is unable to digest it in time, allowing most of the undigested fat to accumulate in your body. Your liver, gallbladder, and stomach will be overloaded, your entire digestive system will feel uncomfortable, and you will experience symptoms such as stomach upset and indigestion.

Imbalance of Intestinal Flora

When large amounts of fat are consumed, some intestinal toxins are produced. Because intestinal flora normally feeds on carbohydrates, when the supply of carbohydrates decreases, the balance of intestinal flora is disturbed – bad bacteria can proliferate, which in turn produces a lot of toxins. Common symptoms of dysbiosis include bloating, constipation, diarrhea, and abdominal discomfort.

How Can I Avoid It?

• Exercise: Exercise moderately, and aerobically. The purpose of the exercise is twofold: first, to burn off the remaining carbohydrates in the body; second, to burn off the excess body fat. Anaerobic exercise should be avoided because it usually requires explosive strength, and people with keto flu are usually too weak to complete the anaerobic exercise.
• Drink Light Salt Water: Dehydration usually leaves you with a headache, nausea, and fatigue. Therefore, during keto flu, you need to drink a little more water and add a small amount of salt to your water in several batches to replenish sodium and restore the water-sodium balance in your body.
• Drink Bone Broth: The calcium, magnesium, phosphorus, and potassium in bone broth are important to support healthy circulation, bone density, nerve signaling function, heart health, and digestive health. The purpose of drinking bone broth is to replenish minerals and restore the balance of water and electrolytes. Bone broth also contains glutamine, which fights poor intestinal flora by preventing the breakdown of the intestinal mucosa.
• Eat More Vegetables: Eating plenty of vegetables and taking vitamins and minerals can help fight keto flu.
• Take a Small Number of Carbohydrates: If your symptoms don’t clear up after 2 weeks, take a small number of carbohydrates. This is the worst-case scenario and will affect your ketogenic status.

Conclusion

Keto flu is a short-term phenomenon and I hope those who have just started taking ketogenic don’t get scared by the symptoms and follow the advice given keto flu will go away in about 2 weeks so make sure you stick with it.