While she found the keto flu unpleasant, she took her symptoms to be a sign the diet was actually working. Mim’s symptoms of keto flu only lasted for around four days, during which time she kept her fluids up and added extra salt to her food. Mind you, she says it can take 4-8 weeks until you regain your “top end” energy or performance power when exercising. “Certainly, it’s not a fun time, but the worst of it should generally only last a few days before one starts to reap the benefits of mental clarity, reduced appetite, and consistent energy levels.” She says those symptoms start to go away when you become more efficient at using fat for fuel, which is commonly referred to as being “fat adapted” or “keto-adapted”. “Generally, the higher carb or higher insulin levels you had before starting, the worse your symptoms will be.” While some people struggle with ‘keto flu’, North says others are less affected. However, if you think you’re becoming dehydrated, or if you plan to increase your salt intake significantly, see your doctor for advice. “Often a stock cube or cup of salty broth also helps.” Then, increase your salt intake by adding half a teaspoon to two teaspoons of salt into your food. Start by drinking plenty of fluid, while avoiding activities that can dehydrate such as sweating it out on hot days. However, if you’re pretty sure you’re going through the ‘keto flu’, North offers the following suggestions to help manage your symptoms. If you think your symptoms might be due to something else (like the actual flu), or if they’re worrying you, see your GP again. Then, if you’ve started the diet and develop symptoms of the ‘keto flu’, check in with yourself. This is especially true if you have an existing medical condition, like type 1 diabetes. The good news is there are things you can do to help alleviate those symptoms.įirstly, before going on the ketogenic diet, you should see your doctor and get the okay to go ahead. So yes, she says, you certainly can feel like you’ve got the flu. North says these usually occur as a result of electrolyte changes or dehydration. Other symptoms can include moodiness (anyone say ‘hangry’?), migraines and muscle cramping or tightness. Mim experienced headaches, brain fog and fatigue, all of which are common symptoms, says North. “Symptoms of ‘keto flu’ happen when our bodies are learning to be flexible with using both fat and blood glucose for energy.” She says there’s a good reason why your body tends to react the way it does when you experience those symptoms.īecause you’re used to having a continuous influx of blood glucose from dietary carbohydrate, in the initial few days of the keto diet you don’t have the “metabolic gear in place” to efficiently burn fat for fuel. However, she prefers not to “catastrophise” the adjustment by giving it a formal title. Accredited Practicing Dietitian Sylvia North certainly believes you’re likely to feel “off” for a few days when you switch to the keto diet.
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