If you've recently started a keto diet, you may have heard of something called the "keto flu." The keto flu is a set of symptoms that some people experience when they first start a keto diet. In this article, we will explain what the keto flu is, its symptoms, and provide you with tips on how to deal with it.



What Is the Keto Flu?


The keto flu, also known as the "low carb flu," is a set of symptoms that some people experience when they first start a keto diet. These symptoms can last anywhere from a few days to a few weeks, and they are a sign that your body is adjusting to the new diet. The symptoms of the keto flu are caused by the changes in your body's metabolism as it shifts from burning glucose to burning ketones for energy.


Keto Flu Symptoms


The symptoms of the keto flu can vary from person to person, but some of the most common symptoms include:


  • Headache

  • Nausea

  • Dizziness

  • Fatigue

  • Irritability

  • Brain fog

  • Muscle cramps

  • Difficulty sleeping

  • Constipation


These symptoms are usually temporary and should subside as your body adjusts to the new diet.


How to Deal with the Keto Flu


If you're experiencing the keto flu, there are several things you can do to alleviate your symptoms:


1. Stay hydrated

Drink plenty of water to help flush out toxins and to stay hydrated. Dehydration can make the symptoms of the keto flu worse, so it's important to drink enough water.


2. Increase your electrolyte intake

When you start a keto diet, your body excretes more electrolytes, which can contribute to the symptoms of the keto flu. To prevent this, you can increase your intake of electrolytes by consuming foods like avocado, spinach, and nuts, or by taking an electrolyte supplement.


3. Get enough rest

The symptoms of the keto flu can make it difficult to sleep, but it's important to get enough rest. Try to establish a regular sleep schedule and create a relaxing bedtime routine.


4. Be patient

The symptoms of the keto flu are usually temporary and should subside within a few days to a few weeks. Be patient with yourself and give your body time to adjust to the new diet.


5. Try natural remedies

Some natural remedies may help alleviate the symptoms of the keto flu. For example, drinking bone broth or taking magnesium supplements may help with muscle cramps.


Avoiding the Keto Flu


While the symptoms of the keto flu are usually temporary, there are some things you can do to help prevent it:


1. Gradually reduce your carb intake

Instead of drastically reducing your carb intake, try gradually reducing it over a period of several weeks. This can help your body adjust more easily and may reduce the symptoms of the keto flu.


2. Increase your fat intake

Consuming more healthy fats can help your body transition to ketosis more smoothly.


3. Stay hydrated

As mentioned earlier, dehydration can make the symptoms of the keto flu worse. Make sure you drink enough water to stay hydrated.


4. Increase your electrolyte intake

Consuming more electrolytes can help prevent the symptoms of the keto flu. As mentioned earlier, you can do this through diet or supplements.



In conclusion, the keto flu is a temporary set of symptoms that some people experience when they first start a keto diet. By understanding what the keto flu is, its symptoms, and how to deal with it, you can successfully navigate the transition to a keto diet. Remember to stay hydrated, increase your electrolyte intake, get enough rest, and be patient with yourself. With these tips, you can alleviate the symptoms of the keto flu and enjoy the benefits of a keto diet.