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. 5 min, How to Calculate Net Carbs for Keto in 2 Simple Steps, September 19, 2020 • So, my suggestion is to make your own bone broth and add salt and spices to it. So if you find the symptoms unbearable, then try to introduce more clean carbs like sweet potatoes and other vegetables or some fruits. Symptoms can really vary from person to person. Keto diets are praised for their hunger-busting capabilities, but this may not be the case at the start. While the keto flu is a completely natural process, it may make some persons decide to withdraw from the keto … The health of your gut bacteria controls your stomach issues! Such symptoms are very similar to regular flu and are primarily caused because of the sudden transition to low carbohydrates. And in the meantime, there are a few keto flu remedies you can try to help manage your keto flu symptoms. Diarrhea. Keto flu can be a pain, however, there are some things that you can do to reduce the symptoms. Dehydration can often give you a headache, nausea, and fatigue so make sure you also drink plenty of water during this period. Why is is called the Keto flu, because it can feel like a flu – and it being flu season, you don’t want to take chances but do know that if you are experiencing these Keto flu symptoms in the first few weeks of dieting, there is a strong possibility that you just have the Keto flu and not the regular flu. 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. These good bacteria thrive on prebiotic fibers, which you might not be getting enough of if you don’t eat enough Keto vegetables. But they can also occur whenever you change up your diet a lot. Nausea and fatigue are caused by dehydration. Thus, eliminating them all of a sudden may create some serious mood swings at first. Magnesium, potassium, and sodium are electrolytes that your body needs. The severity of the keto flu and its symptoms, however, depends on … 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)! This usually improves after a few weeks. 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. Eat less fat. 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. There’s no definite answer, but if you feel bad when you first start a Keto diet, then it’s probably due to one of these 3 reasons: If you’ve been eating a Standard American Diet (SAD) for a long time, then your body is used to eating over 200 grams of carbohydrates (often in the form of sugar) every day. . As the name suggests, keto flu has symptoms that resemble the flu. 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. Drink plenty of water. 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! Within a week or so, if you are persistent, the symptoms of keto flu will pass. Cutting carbs initially may lead to some serious cravings and increased appetite. (PLUS 6 Ways To Cure It). Here are 6 ways. The good news is that the Keto Flu can be remedied easily and that you will feel better quickly. This relative hypoglycemia alone can cause many of the symptoms described by the keto flu. Keto flu happens when our bodies shift from glucose or sugar burning mode to fat burning mode. In particular, your body needs to stop relying on glucose for energy and switch instead to burning your fat stores. Make Sure You Have Enough Fat– Choose healthier fats like coconut oil, olive oil, and avocados. Additionally, Dr. Tommy Wood, M.D., PhD. This can cause the bacteria to not be able to do their job digesting food, resulting in constipation. Classic symptoms of a variety of drug withdrawals often involve irritability and other mood changes, nausea, lightheadedness, headaches, difficulty concentrating. 2. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! You can find her on Facebook or LinkedIn. KETO And when you go Keto, you’re cutting that carb intake down to under 25 grams per day. 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. An initial drop in your sex drive may occur as a result of the discomfort associated with keto flu. Check food sensitivities. Here’s your ultimate keto flu remedy guide to make this transition as smooth as possible and get your off on the right foot. • 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. If you are around 30-40 grams or lower per day, you should … Try eliminating certain foods from your diet and see if your rash improves. October 2, 2020 • This is very helpful and I love the way you present the information and chart – so easy to read and digest ! Exercise may be the last thing on your mind right now as you woozily read this article. Symptoms of the keto flu include nausea, vomiting, headaches, and fatigue. The cloud lifted. So what are these carb withdrawal symptoms that you have to deal with? Also note that not all side effects might be due to your dietary change! And don’t stuff yourself with carbs – just add back a bit more carbs. 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). The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. However, when you first go Keto, you might be scared of eating any fruits or vegetables (because they contain carbs). 4 min, Subscribe to get our blog updates and receive our Ultimate Weight Loss Guide for free, Privacy Policy | Save my name, email, and website in this browser for the next time I comment. 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. 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. 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 type 1 diabetes or anyone on medication for diabetes. A different way to think about it is carb withdrawal. Make sure to eat enough food. If you want to give them a try, then check out our post about exogenous ketones (the good and the bad) here. People that are dealing with the keto flu often find that they can’t focus or concentrate for long durations of time. Keto Flu Symptoms. Many keto flu symptoms are the result of that alone. Diarrhea (and constipation) are sometimes considered carb flu symptoms as they often occur when you first start a Keto diet. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. Symptoms can really vary from person to person. But studies have suggested that exercise can help you become more metabolically flexible. You might just feel a bit tired while your friend might get seriously moody and have stomach upsets. 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. Generally, most people find the issues are worst in the first week of ditching carbs from their diet. hbspt.cta._relativeUrls=true;hbspt.cta.load(2498149, '69532c3c-7b3c-426e-aea4-057e36067d24', {}); What is the Keto Flu and How Long Does it Last? Check out our low carb and ketogenic recipes here for ideas on what to eat. While cutting down your carb intake all at once may result in faster weight loss, the simple fact is you’re not going to lose any weight unless you stick to that low carb or Keto diet. The symptoms of the keto flu can vary, but there are several common ones. In particular, adding more fats into your diet can often result in more frequent trips to the bathroom. 2. (Click here to listen our podcast episode on regaining energy!). Some may find it so bad, that it discourages them from continuing their keto diet journey. However, the actual specifics can vary from person to person. Poor sleep and insomnia are common symptoms during the initial stages of ketosis. We recommend Keto Upgrade. Eat more carbs. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. Do Not Sell My Personal Information, © Copyright Trifecta Inc. All rights reserved | Terms of Service | FAQ, 11 Keto Flu Symptoms and What Causes Them. You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a Keto diet, and you’re suspicious that cutting out the carbs is the culprit for making you feeling this crappy. Luckily, the suggestions below should give you some relief quickly. If you haven’t started Keto yet, then this post can sound rather off-putting! Keto flu can be a common side-effect most people experience when starting a low-carb high fat diet. 3. The sensitivity could present itself in ways other than a rash – so watch out for other changes in your body too. Some research suggests that many of us may be physically addicted to carbohydrates. But don’t just slather butter on top of everything! You’ll want to help things along by boosting the bulk of your stool. Bone broth is nature’s perfect Keto drink! Sugar has often been likened to a drug and can be just as addictive for some people. Carbohydrates are the desired energy source for your brain, meaning they are closely linked to your mood and self-control. (If you’re interested in the science behind metabolic flexibility, then this article provides a very detailed explanation.). Keto Flu Symptoms. While the symptoms of carb flu are painful, they are worth it! She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. 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. Headaches are perhaps one of the most common side effects of Keto and it’s definitely a very common Keto flu symptom. This is a tough one as it varies from person to person. A ketogenic diet recommends 30 grams of carbs a day. And just keep the slow cooker going so you can have continuous access to bone broth. Remedies for the keto flu. If you’re unused to eating so much fat, then don’t eat too much all at once. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. Make sure to add in lots of Keto foods high in fiber. 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. It could be that your rash has nothing to do with your diet changes. KETO FLU SYMPTOMS. That means your body has to adjust. It might not be Keto! 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. Thanks so much Louise! 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. 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. (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). Lack of electrolytes in the body is one of the major causes of keto flu. A keto flu usually lasts a few days to a week. The Keto Flu is a general term used to define the negative symptoms that a person might face when they start the keto diet. Home » Keto Diet » Keto Diet 101 » What Is Keto Flu? 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. For some people the rash will go away in a few days, in others it can linger for weeks or months. What can you do to make Keto flu go away faster? So what are these carb withdrawal symptoms that you have to deal with? So, if you’re feeling down, try to eat more. 2. Cookie Notice | It’s harder and takes more time to use fat for energy. It might seem counterintuitive, but sometimes adding in more clean carbs can help. 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. Symptoms include headaches, fatigue, mild concentration problems and cravings for sugar or carbohydrates. October 3, 2020. What actually causes the Keto Flu Symptoms? Literally the same areas of the brain that light up with drug addictions similarly light up when people eat carbohydrates. However, many claim this resolves itself over time. 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. Not only do most people experience weight loss after that initial period, they also find they have more energy, less bloating, fewer digestive issues, and a bunch more benefits. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. Dehydration almost always leads to headaches as well. Insulin is the hormone in charge of storing glucose. Could keto flu just be our response to withdrawing from carbohydrates? When you go low carb, your insulin levels will tend to go down, which in turn means you don’t hold on to as much sodium as before. Another cause of Keto diarrhea is sensitivity to certain foods like dairy and nuts. 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). 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. 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. Now, if you read Keto forums, then many people suggest diluting a bouillon cube in water and drinking that to boost your electrolytes. Choose healthy sources of carbs like sweet potatoes rather than processed sugars or wheat. We recommend that you do your own independent research before purchasing anything. Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. While it isn’t life-threatening or dangerous, experiencing keto flu can feel pretty difficult be it can make many people feel awful. Psyllium husk is also useful and is a popular fiber supplement. Thank you. Also known as the “carb flu,” the keto flu is a natural reaction (almost like a feeling of withdrawal) your body undergoes when switching from burning glucose (sugar) as energy to burning fat instead. Keto flu symptoms can start to kick in within a day or two of adopting a ketogenic diet, Mancinelli says. Or download our comprehensive Keto diet food list by clicking here. Slow and steady wins the Race. But as these things stabilize, likely so will your sleeping habits. We’ll address all of these and more in this article. Keto Flu Symptoms: Side Effects of Starting a Keto Diet On a standard high-carb diet, your body burns mostly carbs for fuel. How long does the keto flu last? We recommend that you do your own independent research before purchasing anything. No one really knows exactly what causes these rashes, but it usually appears as raised bumps on the skin that can be red, pink or brown. The Keto rash could be due to your body being sensitive to the new foods you’re eating. The Keto Flu symptoms are no fun and often leave people ready to quit before they start seeing results. When you become dehydrated, your body loses out on these necessary minerals and you experience headaches as a result. I’ve listed several ways below to shorten that period of feeling crappy below. Fortunately, it’s temporary, and you’ll soon feel fine again. So the keto flu is a collection of symptoms that your body have when it’s trying to adapt to the ketogenic diet. This is one of the common methods people use to combat the flu’s symptoms. Not eating as much food can cause your digestion to slow down which in turn causes your bowels to slow down. Why does this happen for some people? To help boost your gut microbiome, make sure to supplement with a great comprehensive blend of Prebiotic Fibers (like CoBionic Foundation) and a good probiotic supplement. Here are some helpful tips for managing these symptoms: 1. Conclusion. While the thought of experiencing flu-like symptoms when starting a weight loss diet is less than ideal, many keto dieters celebrate this phenomenon as it is typically a key indicator you are on your way to the desired fat-burning metabolic state of ketosis. 3. That then leaves you craving carbs and feeling weak. 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). 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. But as I mentioned above, the diet only works if you stick to it. This article explains it as resulting from withdrawal from carbohydrates (think drug addiction here). But when you cut out carbs and switch over to a high-fat diet like keto, your body no longer has access to carbs. And so your fiber intake decreases dramatically, thereby causing constipation. As your body starts metabolizing and relying on ketone bodies, these can be excreted in your breath and put off a fruity, off-scent. You’re not fat-adapted or metabolically flexible, so you don’t burn fat well. 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. It was a rough start. Check your Keto supplements. 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • KIAH CONNOLLY, MD And then gradually increase your intake as your stomach adjusts to it. Celery, almond butter, flaxseed, almond flour, and coconut flour are all high in fiber and keto friendly. It’s filled with electrolytes, healthy fats, and of course water. 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. Your physician can help determine if your symptoms are … If you’ve recently begun a Ketogenic diet, and you are suddenly itchy – there is no need to panic. 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. One of the best ways to try and curb the symptoms of the keto flu is to replenish your electrolytes. Believe it or not, it can actually be very difficult for the body to adapt to having less or almost no carbohydrates when transitioning sharply to a keto diet. While it isn’t life-threatening or dangerous, experiencing keto flu can feel pretty difficult be it can make many people feel awful. 2. Neurotransmitters in the brain strongly associated with addictions, such as dopamine are also released when eating carbs (1,2).