Keto flu, also known as nutritional ketosis flu, is characterized by nausea and fatigue that some people experience when they start following a ketogenic diet.
It can also happen in the early stages of nutritional ketosis, when carbohydrate intake is drastically reduced.
There’s no need to worry, though; this isn’t really the flu. It isn’t caused by being in a state of nutritional ketosis!
Instead, the flu-like symptoms that some people experience when starting the ketogenic diet are due to their body’s adaptation to carb restriction.
I will give you an overview of what the keto flu is and how long it lasts.
What is Keto Flu?
The keto flu is a set of symptoms that may occur in the early stages of the ketogenic diet, which is low in carbohydrates and high in healthy fats and protein.
It mimics the flu’s symptoms, such as fatigue and muscle cramps.
Not everyone who begins the keto diet experiences these side effects. The Keto flu symptoms vary from moderate to severe, depending on the individual.
Although keto flu is not dangerous, it can be uncomfortable for those who experience it.
Fortunately, these adverse effects are generally short-term and there are a few easy keto flu remedies you can use to make life a bit easier for yourself.
Related: What is Ketosis
What Causes Keto Flu?
The keto flu is caused by the rapid reduction of carbs and glucose in your diet with no corresponding increase in fats.
On the keto diet, you eat less carbs. Your body is then able to use fatty acids (ketone bodies) for energy instead of carbs.
This can make your body more efficient at losing weight.
However, for most people, changing their body’s metabolic flexibility from carbohydrates to fat as their primary source of energy is a significant transformation.
When Does Keto Flu Start?
Keto flu usually starts after 2-3 days of starting a keto diet.
The symptoms are general flu symptoms, such as fatigue, headache, muscle soreness, nausea, stomach pains or cramps.
These symptoms are often attributed to the decrease in sugar intake and the increase in fat usage.
Related: Keto diet tips for beginners
Does everyone get keto flu?
No, not at all! Not everyone who starts a keto diet gets the keto flu.
It is hard to know what will happen. It is dependent on many things, like your metabolism (or metabolic flexibility – your ability to switch between carbs and fats for energy).
Some people think that genetics might play a role too.
You can prevent the keto flu entirely.
To do so, you must first understand what causes keto flu (such as loss of electrolytes and dehydration) and then take measures to avoid it.
Related: Benefits of ketosis
How Long Does the Keto Flu Last?
For most people the keto flu usually only lasts for about one to three days, but it can sometimes take a few weeks for some other people.
Many people report feeling better than they did before they started the keto diet as their carb cravings go away and their bodies learn to normalize blood sugar levels, process fatty acids efficiently, and adapt to this new lifestyle.
If you are starting the keto diet or are experiencing the keto flue take a look at this keto flu remedies that are sure to end your suffering.
I recommend that you stay the course and get through the transition period. Take good care of yourself, drink lots of water, and get plenty of sleep.
Can I be in Ketosis with the Keto flu?
To reach ketosis, you must first enter a state of nutritional ketosis.
This usually takes place over a few days to a week as your body shifts from using glucose to utilizing ketones as its primary source of energy.
Only after your body produces enough ketones to become the main source of energy for your muscles and organs can nutritional ketosis be achieved.
Unfortunately, when this happens, it’s usually after the keto flu has passed and can take anything from a couple of days to a few weeks.actors.
In closing the keto flu is a range of symptoms that most people experience for a few days to a few weeks when on the keto diet, including fatigue, mental fog, headaches, mood swings, constipation and nausea.
If you’re having issues with the keto flu, consider reintroducing carbohydrates into your diet, drink plenty of water and minerals, and see whether a less-restrictive diet is better for you.