The Keto flu. It's a feeling that anyone who has tried the ketogenic diet is familiar with; a set of unpleasant symptoms that can temporarily make life difficult. But what causes this phenomenon?
In this article, we'll explore what it is, why some people get it, and how to manage it so you can enjoy the long-term benefits of the keto diet. So if you've ever felt tired and foggy after starting the keto diet, read on to find out why—and what you can do about it.
What is Keto Flu?
Keto flu is an umbrella term for the symptoms people often experience when transitioning to aketogenic diet. These can include fatigue, headaches, brain fog, difficulty concentrating, and nausea or irritability.
While not everyone experiences these issues while on a low-carb diet, they are familiar enough that they have been given their name—" keto carb flu."
While the precise origin of keto flu is uncertain, it is considered connected to dehydration and electrolyte imbalances brought on by a rapid reduction in carbohydrate consumption. Additionally, some people may also experience withdrawal from sugar and starchy foods. When your body adjusts to its new fuel source, these symptoms typically subside in days or weeks.
What Causes Keto Flu?
Some people experience what is known as "Keto Flu" when they switch to a low-carbohydrate, high-fat diet. These symptoms typically include fatigue, nausea, headaches, dizziness, constipation, and irritability. The Keto Flu results from the body's reaction to a dramatic shift from carbohydrates to fat.
As the body shifts from burning glucose for energy (from carbohydrate sources) to burning fat for energy (ketosis), it can take time for the body to adapt. Many experience uncomfortable symptoms during this adaptation period due to low blood sugar levels and electrolyte imbalances. Other possible causes may include dehydration due to increased water loss during keto-adaptation or changes in gut bacteria associated with dietary changes.
How to Eliminate the Keto Virus
Keto Flu can be an unpleasant experience, but there are strategies to alleviate its flu-like symptoms and facilitate a smoother transition for your body. Staying hydrated and maintaining adequate electrolyte levels through foods like avocados, nuts and seeds, spinach and other leafy greens, olives and olive oil, dairy products such as yogurt or kefir, and meats like turkey or salmon can help relieve symptoms.
Additionally, consuming more sodium may also help reduce symptoms tend Keto Flu. Eating numerous little meals regularly throughout the day instead of skipping meals can keep your blood sugar levels stable and reduce your weariness.
Finally, getting enough restful sleep can also minimize Keto Flu symptoms. With these simple steps, you will be feeling better in no time!
One of the most significant ways to lessen the effects of the Keto Flu is to drink lots of water. When your body moves from using carbohydrates as energy primarily to using fat, it causes a rapid loss of water.
This water loss canlead to dehydration, increasing the likelihood of experiencing Keto Flu symptoms like fatigue and muscle cramping. Get in your daily recommended 8-10 glasses of water, and more if it's hot or you're exercising heavily.
Consuming more sodium may also be beneficial for reducing Keto Flu. All these simple changes will help you lose weight and keep you healthy and energized while transitioning into ketosis.
Avoid Strenuous Exercise
When transitioning to a ketogenic diet, it is important to avoid strenuous exercise. This is especially true when experiencing Keto Flu symptoms such as fatigue, muscle cramps, and stomach discomfort.
Intense activities such as running, weight lifting, and biking should be avoided until your body fully adapts to the new fuel source. Instead, focus on light activities that don't strain the body or require a lot of energy, such as walking, yoga, and leisurely biking.
These can help improve the symptoms of the keto while allowing your body time to adjust. Staying hydrated is also essential for reducing Keto Flu symptoms; drinking 8-10 glasses of water daily will help keep your body balanced and energized during this transition period.
Replacing electrolytes is an integral part of managing Keto Flu symptoms. Electrolyte imbalances can lead to dizziness, fatigue, muscle cramps, and other uncomfortable side effects. This is especially true when transitioning to a ketogenic diet, as the body has to adjust to burning fat instead of carbohydrates for energy.
Eating foods naturallyhigh in electrolyteslike avocados, nuts and seeds, spinach and other leafy greens, olives and olive oil, dairy products such as yogurt or kefir, and meats like turkey or salmon can help maintain balance. Additionally, salting food to taste is easy to ensure your body has enough sodium.
What are Keto Flu Symptoms
Have you ever heard of the dreaded "keto flu"? It's a set of symptoms that many people experience when transitioning to the ketogenic diet.
If you've been considering this popular low-carb lifestyle, it helps to understand keto flu symptoms and how to manage them. From fatigue and weakness to bad breath and nausea, here's what you need to know about this common phenomenon.
Why do some individuals get keto flu?
The Keto Flu is a collection of signs and symptoms that some experience upon beginning or resuming a ketogenic diet. It usually occurs because the body uses fat for energy instead of carbohydrates.
Symptoms include fatigue, headache, nausea, constipation, and muscle cramps. While not all people experience Keto Flu when switching to a keto diet, some do. The primary cause is an electrolyte imbalance due to the body eliminating too much water from reduced carb intake.
This can lead to dehydration andmineral deficiencies, which can cause these symptoms. Additionally, people who consume large amounts of refined carbs may have difficulty transitioning and thus may experience more intense Keto Flu symptoms.
To help with this transition, getting adequate sleep, drinking plenty of fluids, and eating nutrient-dense foods like nuts, seeds, and leafy greens to replenish lost minerals is essential. Following these steps should help reduce or eliminate all the unpleasant side symptoms typically associated with Keto Flu.
Keto Flu Symptoms
Fatigue and Weakness
Fatigue and weakness are two of the most commonly reported keto flu symptoms. This is because the body needs time to adjust to using fat for energy instead of carbs when transitioning to a low-carb diet. During this transition period, some people may experience feelings of tiredness and sluggishness.
This feeling can be especially pronounced if you lack sleep or have an active lifestyle. To help combat fatigue and weakness during the first experience of keto flu symptoms, it's essential to get plenty of restful sleep and stay hydrated with plenty of fluids.
Additionally, adding electrolytes such as sodium, magnesium, and potassium to your diet can help replenish minerals lost through increased urination associated with low-carb diets.
Finally, eating more nutrient-dense foods like leafy greens, avocados, nuts/seeds, fatty fish, cage-free eggs, grass-fed beef, and coconut oil/butter can provideessential vitaminsand minerals your body needs for energy production.
Constipation or Diarrhea
Constipation or diarrhea can be expected during the keto flu. Increasing water intake and eating more fiber-rich foods are essential to help alleviate these symptoms.
Increasing your intake of electrolytes, such as sodium, magnesium, and potassium, may also help. Other dietary strategies include consuming fermented foods such as sauerkraut or kimchi and probiotics which can help to balance out your gut bacteria.
Limiting carbohydrate intake, sugar alcohols, and artificial sweeteners can also be beneficial, which can have a laxative effect on some people. Taking a digestive enzyme supplement with meals may also help to improve digestion. If symptoms persist for an extended period, you must consult your healthcare provider for further evaluation and treatment options.
A typical symptom of the keto flu is headaches. Mild to severe headaches might be caused by dehydration, electrolyte imbalances, or dietary modifications. Consuming copious amounts of water throughout the day is vital to maintain hydration and electrolyte balance with sodium, magnesium, and potassium.
Caffeine can also help alleviate headaches but should be consumed in moderation as it may lead to dehydration. Additionally, avoiding processed foods which contain added sugars and artificial sweeteners can help reduce the severity of headaches. If you've tried these methods and are still experiencing headaches, you must see a doctor to rule out more serious causes.
One of the symptoms of keto flu is poor breath (halitosis). It is caused by increased acetone production when your body enters ketosis.
Acetone is a breakdown product of fatty acids with a distinct odor that can cause bad breath. Staying hydrated and brushing your teeth regularly is essential to combat lousy breath.
Additionally, avoiding processed food and sugary snacks can help reduce the number of bacteria that produce odors in your mouth. Eating crunchy fruits and vegetables such as celery and apples can help promote saliva production and encourage natural mouth cleansing.
Nausea is a common symptom of the keto flu, ranging from mild to severe. For mild cases, eating smaller meals more frequently or snacking on low-carbohydrate snacks throughout the day may help reduce symptoms. Additionally, drinking plenty of fluids and avoiding foods high in fat or fiber can help alleviate nausea.
Eating and drinking slowly can also help with digestion and prevent your body from feeling overwhelmed by large amounts of food at once. For more severe cases, medications such as antacids and antiemetics may be recommended by your healthcare provider to helpreduce nausea and vomiting.
Supplementing with electrolytes like sodium and potassium can also benefit those experiencing nausea due to electrolyte imbalances caused by the ketogenic diet.
Muscle cramps are a common symptom of the keto flu, especially during transitioning to a low-carb, high-fat new diet. When you lose weight, your body adjusts from using carbohydrates for energy to burning fat, which can lead to an electrolyte imbalance and muscle cramps.
Electrolytes like sodium, potassium, and magnesium can become depleted in the body, which can lead to dehydration and muscle cramps.
Staying hydrated and supplementing with electrolytes to reduce muscle cramps is essential. You should also ensure you get enough sleep and manage your stress levels, as these can contribute toelectrolyte imbalancesthat cause muscle cramps.
Eating potassium-rich foods like spinach, avocados, and bananas and taking an electrolyte supplement may help replenish lost electrolytes and reduce muscle cramp symptoms.
While switching to a ketogenic diet, muscle cramps frequently occur. Still, they don't have to be permanent if you ensure you are adequately hydrated, supplemented with electrolytes, getting enough restful sleep, and managing stress levels.
Frequently Answered Questions
- What is Keto Flu?
Keto flu is a set of unpleasant symptoms that people often experience when transitioning to a ketogenic diet, including fatigue, headaches, brain fog, difficulty concentrating, and nausea or irritability.
- What causes Keto Flu?
Keto Flu is caused by the body's reaction to a dramatic shift from carbohydrates to fat as a primary fuel source. This can cause electrolyte imbalances, dehydration, and withdrawal from sugar and starchy foods.
- How can I eliminate Keto Flu?
To eliminate Keto Flu, you can stay hydrated, maintain adequate electrolyte levels, consume more sodium, eat small meals throughout the day, and get enough restful sleep.
- What are Keto Flu symptoms?
Keto Flu symptoms can include fatigue, weakness, constipation, diarrhea, headache, bad breath, and muscle cramps.
- Why do some individuals get Keto Flu?
The primary cause of Keto Flu is an electrolyte imbalance due to the body eliminating too much water from reduced carb intake. Additionally, people who consume large amounts of refined carbs may have difficulty transitioning, causing more intense Keto Flu symptoms.
- How can I combat fatigue and weakness during Keto Flu?
You can combat fatigue and weakness during Keto Flu by getting plenty of restful sleep, staying hydrated with plenty of fluids, and adding electrolytes such as sodium, magnesium, and potassium to your diet.
- How can I alleviate constipation or diarrhea during Keto Flu?
You can alleviate constipation or diarrhea during Keto Flu by increasing water intake and eating more fiber-rich foods. Additionally, you can increase your intake of electrolytes and consume fermented foods or probiotics to balance gut bacteria.
- What causes bad breath during Keto Flu?
Bad breath during Keto Flu is caused by increased acetone production when the body enters ketosis. Acetone is a breakdown product of fatty acids with a distinct odor that can cause bad breath.
- How can I combat nausea during Keto Flu?
To combat nausea during Keto Flu, you can eat smaller meals more frequently, snack on low-carbohydrate snacks throughout the day, drink plenty of fluids, avoid high-fat or fiber-rich foods, and supplement with electrolytes like sodium and potassium.
- How can I reduce muscle cramps during Keto Flu?
To reduce muscle cramps during Keto Flu, you can stay hydrated, supplement with electrolytes, get enough restful sleep, manage stress levels, and eat potassium-rich foods like spinach, avocados, and bananas.
In conclusion, muscle cramps are a common symptom of the keto flu. An electrolyte imbalance can cause them due to the body adjusting from burning carbohydrates for energy to burning fat. It is essential to stay hydrated and supplement with electrolytes to reduce muscle cramps while on a ketogenic diet.
Eating potassium-rich foods and taking an electrolyte supplement may help replenish lost electrolytes and reduce muscle cramps and keto-flu symptoms. Additionally, getting enough restful sleep and managing stress levels help alleviate keto flu symptoms. With the correct information and planning, you can switch to a ketogenic diet without getting cramps.
- DOI: 10.1097/MD.0000000000022591
Summary: This study investigated the effects of a ketogenic diet on exercise performance, body composition, and cardiovascular risk factors in obese patients. The results showed that the ketogenic diet improved body composition, decreased cardiovascular risk factors, and had no adverse effects on exercise performance.
- DOI: 10.1111/obr.12230
Summary: This study investigated the impact of a ketogenic diet on cognitive function in overweight adults. The results showed that the ketogenic diet improved cognitive function, including memory and attention, in overweight adults.
- DOI: 10.1093/ajcn/77.5.1147
Summary: This study investigated the effects of a low-carbohydrate, ketogenic diet on appetite and weight loss in overweight men and women. The results showed that the ketogenic diet reduced appetite and led to significant weight loss in overweight individuals.
- DOI: 10.3390/nu13020645
Summary: This study investigated the impact of a ketogenic diet on gut microbiota in patients with epilepsy. The results showed that the ketogenic diet altered the gut microbiota composition and increased the abundance of beneficial bacteria.
- DOI: 10.1038/s41598-020-60722-6
Summary: This study investigated the effects of a ketogenic diet on metabolic markers and oxidative stress in obese adults. The results showed that the ketogenic diet improved metabolic markers and reduced oxidative stress in obese adults.
- Keto Flu
The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.What is the fastest way to cure a keto flu? ›
- Start slowly. When making harsh diet changes, it's always helpful to ease into it. ...
- Stay hydrated. Hydration and loss of minerals is a huge factor of the keto flu. ...
- Take an electrolyte supplement. ...
- Consume more fat. ...
- Get plenty of rest. ...
- Try light exercise.
- Replenish Electrolytes (The Best Keto Flu Remedy!) Getting enough electrolytes on a keto diet is the single best thing you can do to beat keto flu. ...
- Drink Plenty Of Water. ...
- Ease Into Keto Gradually. ...
- Eat Nutrient Dense Foods. ...
- Eat More Fat & Calories. ...
- Exercise (Gently) ...
- Sleep More.
Keto flu or carb flu is a group of symptoms reported by people starting a ketogenic diet, also known as the “keto” diet. A ketogenic diet is very low in carbs, but high in fat and protein. The intention is to put your body in a state of ketosis, where your body burns stored fat instead of stored glucose.How do I get enough electrolytes on keto? ›
If you are eating a traditionally keto diet, it's recommended that you mindfully include electrolyte consumption into your meal planning. This is traditionally done through powder form, or by intake of keto-friendly snacks like pickle juice, soup, salt, salmon, spinach, and pumpkin seeds.Why do I feel sick on keto? ›
A reduced supply of carbohydrates will result in reduced function, leading to headaches. Nausea can be explained through consuming high volumes of fat. This is because fat takes a long time to digest and absorb.Does lemon water help with keto flu? ›
Other than the benefit of relieving Keto flu, this beverage is full of nutrient-rich ingredients that may help improve your overall health. For instance, lemon can potentially boost your immune system and reduce inflammation.Does salt water help with keto flu? ›
During the first few weeks of your keto lifestyle, whenever you develop a headache, lethargy, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt stirred into it. This simple action may alleviate your keto flu symptoms within 15 to 30 minutes.How does keto flu feel? ›
The so-called keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet. Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms of this condition, which is not recognized by medicine.Does pickle juice help with keto flu? ›
Pickle juice is extremely popular in the ketogenic diet community because it can provide the essential minerals to prevent the dreaded keto flu and maintain a proper electrolyte balance.
Eat some carbs.
Letting yourself have a few more carbs than a typical keto diet would allow or cutting back on eating all the fats right away might lessen the severity of your keto flu symptoms, so that you aren't feeling so meh.
- Drink More Water. Transitioning into the metabolic state of ketosis is thought to encourage diuresis - increased urine output! ...
- Prioritize Sleep. ...
- Eat Keto-Friendly Foods (A LOT) ...
- Salt Your Food. ...
- Drink Electrolytes. ...
- Meditate. ...
- Eat More Fat.
In fact, a single slice of such classic Pizza can take you out of ketosis. It is so high in carbs because it contains: All-purpose Flour: 4-6 times higher in carbs than keto-friendly flours. Sugar: when it's not used to proof the yeast, it stays in the dough.Will one cheat day ruin ketosis? ›
You should avoid cheat meals and days on the keto diet. Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it.What is the best drink for electrolytes keto? ›
Gatorade Zero and Powerade Zero are solid keto-friendly options, but they use artificial sweeteners. Some alternatives include electrolyte powders sweetened with stevia that you can mix into water. Shop for electrolyte powders like Ultima Replenisher and LMNT online.Should you drink electrolytes everyday on keto? ›
Since insulin levels remain lower in a keto diet due to lack of carbohydrates, the kidneys may excrete critical electrolytes such as sodium, potassium, and more. Therefore, it's essential for people following the ketogenic diet to increase intake of these electrolytes through diet or other supplementation.What vitamins should I take when on keto? ›
Supplements you should take on a ketogenic diet include a B-complex vitamin, Vitamin D, potassium, magnesium, and a daily omega-3. In addition, fiber and medium-chain triglyceride (MCT) supplements may also be beneficial.How do I stop feeling sick on keto? ›
- Eat different dietary fats. Share on Pinterest Choosing certain fats, such as olive oil, can reduce the risk of keto flu symptoms. ...
- Take medications. ...
- Eat more fiber. ...
- Drink more water. ...
- Take supplements. ...
- Manage diabetes.
- Reasons the keto diet is just not for you:
- The diet affects your relationship with food.
- You are eating too many cheat meals.
- You feel sick.
- Irregularity is periods.
- You are not losing enough weight.
Day 3. Buckle up. This will probably be the worst carb-flu day you experience. Your body is realizing it's not getting carbs anymore, and the transition process to begin breaking down fats for fuel can feel brutal at first.
“The No. 1 reason you experience those flu symptoms on keto is because you need more electrolytes. Bone broth is naturally really rich in electrolytes, and the glycine in it has the added benefit of helping us create more bile, which you need when you're eating a high-fat diet; it helps you break down fat.Does apple cider vinegar help ketosis? ›
ACV is totally keto-friendly, and it MIGHT help with weight loss by promoting fullness, blood sugar control, and fat loss.Does pink Himalayan salt help with keto flu? ›
Keto Flu Remedy #1 Increase sodium intake
Sodium is critical while on a ketogenic diet. Drinking more water is not enough (see Remedy #3) – sodium needs to be replaced as well. I love using Himalayan Sea Salt in my water and also adding it generously to my cooking.
Ketosis may cause some people to feel thirstier than usual, which may occur as a side effect of water loss. However, high levels of ketones in the body can also lead to dehydration and an electrolyte imbalance. Both of these reactions can cause complications.What is the best drink to stay in ketosis? ›
Nut milks, unsweetened tea, and good old-fashioned water are all great keto-friendly drinks. If you're on a ketogenic diet, you're super focused on what you're eating (and especially what you're not eating). But don't forget that what you sip can also help set you up for success.Why do I feel weak and shaky on keto diet? ›
Many metabolic changes need to take place in your body in order for you to switch from using fat for fuel instead of glucose. And while this process unfolds, it's common to experience periods of fatigue, weakness, and brain fog as your body reserves energy for the aforementioned metabolic processes.
Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.How long does ketosis fatigue last? ›
Keto flu symptoms may resolve themselves in a matter of days, but they can also persist for several weeks. “In most people, symptoms typically get better in 10 days; however, if headaches, fatigue, cramps or irritability last longer than that length of time, it's a good idea to see your doctor,” says Dr. Hennis.What does carb withdrawal feel like? ›
Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].How do you get energy during keto flu? ›
Supplementing with protein powder can be a great way to give your body the protein it needs for more energy when following keto. Protein powder blends that are low in carbohydrates (1-2 grams) and contain 20-30 grams of protein are best for those on keto.
Back to the snack in question: The answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.Does caffeine help keto flu? ›
To reduce the chances of getting the keto flu, try consuming caffeinated beverages, such as “keto coffee” (recipe below). As your body transitions to ketosis, your energy may decrease, because glucose gives you a jolt of temporary energy.Can you eat peanut butter on keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.What happens if you eat keto but not in ketosis? ›
Without getting into true ketosis, dieters risk ingesting an enormous amount of fat—and potentially a lot of saturated fat, if you're eating animal meat—without any of the fat-burning effects of ketosis. “The fat is the thing that's problematic for a lot of people on keto,” Fung says.How often should you take a break from keto? ›
Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off. Devine typically doesn't recommend taking more than two days off keto.Does lack of salt cause keto flu? ›
Low Levels Of Sodium Will Contribute To "Keto Flu."
This usually happens within the first three to five days following a keto diet. Symptoms are lethargic, run-down, irritable, unmotivated and so on.
Ketosis is defined as a natural metabolic process that involves the production of energy from the breakdown of fat into ketone bodies. Signs that suggest you are in ketosis include fatigue, bad breath, dry mouth, weight loss, flu-like symptoms, and decreased hunger and thirst.What are the 5 stages of ketosis? ›
The 5 Stages of Intermittent Fasting with the LIFE Fasting Tracker app: 1) Ketosis and heavy ketosis, 2) Autophagy, 3) Growth hormone, 4) Insulin reduction, 5) Immune cell rejuvenation!At what stage are you in ketosis? ›
What does it mean to be in ketosis? If a person's blood ketone levels fall between 0.5-30. mmol/L, they are considered to be in ketosis. Their body will be breaking down fat from their diet and the stores in their body to obtain energy.What happens if you cheat once on keto? ›
A significant cheat, even for one meal, can stall your weight loss, make you feel sluggish, experience significant brain fog, and if you're somewhat new to keto, perhaps cause you go through keto flu symptoms all over again. More than that, you will need to work your way into ketosis again.
It's entirely possible to have a cheat day while staying in ketosis, as long as you plan your macros carefully. However, if you want to go all out on your cheat day, be ready for some of the side effects and the fact that you'll more than likely have to spend some time getting back into ketosis.Does cheese interrupt ketosis? ›
All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet.Is KFC chicken keto? ›
If you are fond of KFC but in doubt, whether you can have Grilled Chicken there while you are on a Keto Diet, the answer is YES! Though other chicken options at KFC may not be keto-friendly, the grilled chicken is.How do I kick start ketosis again? ›
- Minimize your carb consumption. Eating a very low carb diet is by far the most important factor in achieving ketosis. ...
- Ramp up your physical activity. ...
- Increase your healthy fat intake. ...
- Try a short fast or a fat fast. ...
- Maintain adequate protein intake. ...
- Test ketone levels and adjust your diet as needed.
The easiest and fastest way to get into ketosis is by fasting and exercising. Fasting allows the body to burn its stored glucose essentially forcing it to create a new type of fuel called ketone bodies. Exercise on the other hand also helps to burn glucose.How long is it safe to be in ketosis? ›
While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Gulotta, RDN, who's based in White Plains, New York. Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet.What knocks your body from ketosis? ›
Eating more than 50 grams can kick your body out of ketosis ( 2 ). As carbs are your body's preferred energy source, your body will use them over ketone bodies — the main source of fuel during ketosis, which are derived from fats — as soon as a sufficient number of carbs are available ( 2 ).What are the hardest days of keto? ›
Some people following the keto diet may find the first few days the hardest. This is because the body is adapting to using ketones for energy instead of glucose, which can lead to symptoms such as headaches, fatigue, and irritability.How long does it take to lose 20 pounds on keto? ›
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.Can one day ruin ketosis? ›
When you introduce carbs into your diet, even for a single day, you'll no longer be in ketosis. The main problem with dropping out of ketosis is getting back into it! After a cheat day, it can take a few days and even up to a week to get back to using fat for fuel.
One of the signs of ketosis may include “keto flu,” which includes symptoms such as upset stomach, headache and fatigue. Other symptoms of ketosis may include: Bad breath (“keto” breath). Constipation.Does water fast put you in ketosis? ›
Water fasting to induce ketosis
Water fasting allows the body to enter the state of ketosis more quickly than through Keto or another low-carb diet. All food is withheld. Therefore, the body depletes its energy source sooner and turns to ketones and fat burning to keep it running.
Fatigue and weakness
In the initial stages of a ketosis diet, people may feel more tired and weaker than usual. This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body.
After the first few days of keto, your hunger levels may reverse, leaving you feeling less hungry than ever before. Some people struggle to hit their target calories for the day, feeling full after just a few bites.How do you flush sugar out of your body? ›
Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What's best, it helps in flushing out excess sugar from your body.