The Keto Flu – What’s That?

When embarking on a ketogenic diet, many individuals experience a collection of symptoms known as the “keto flu.” This term describes a temporary condition that occurs as the body shifts from using glucose as its primary energy source to using ketones. But what’s happening inside your body during this transition? I’m going to break it down, so you understand it better.

The Shift to Ketosis

The core of the keto flu lies in the body’s adaptation to ketosis. Normally, the carbohydrates eaten provide the body with glucose for quick energy. When carbohydrate intake is drastically reduced, as on the keto diet, the body starts to deplete its glucose reserves and begins to look for an alternative fuel source: fat. This metabolic switch to fat burning and ketone production is a significant change for the body’s energy systems and can lead to temporary side effects as the body makes this shift.

The shift to ketosis can take longer for individuals who are metabolically unhealthy, a term that often refers to those with conditions like insulin resistance, type 2 diabetes, obesity, or metabolic syndrome. This delay is due to several interconnected factors related to how the body processes energy, responds to insulin, and adapts to using fats for fuel instead of carbohydrates. Let me explain.

Insulin Resistance and Its Impact

One of the primary reasons metabolically unhealthy individuals may experience a slower transition to ketosis is insulin resistance. In a healthy metabolic state, insulin efficiently signals cells to take in glucose from the bloodstream for energy. However, in insulin-resistant individuals, cells don’t respond effectively to insulin, leading to higher blood sugar and insulin levels.

High insulin levels inhibit the release of fatty acids from fat stores, a necessary step for ketone production. Because the body is less responsive to insulin’s signals, it struggles to switch to fat burning, delaying the onset of ketosis. Essentially, the body continues to “prefer” glucose as its primary energy source because the mechanism to switch to fat burning is impaired.

Metabolically unhealthy individuals often have higher glycogen stores due to higher carbohydrate and overall calorie intake. Glycogen, stored in the liver and muscles, is the body’s reserve of glucose. Before the body can switch to burning fat and producing ketones, it must first deplete these glycogen stores. This process can take longer in individuals with more significant glycogen reserves, delaying the transition to ketosis.

Another factor is the adaptive nature of metabolism in response to diet and lifestyle. Metabolically unhealthy individuals often have a metabolism that has adapted to a high intake of carbohydrates and is less efficient at utilizing fats for energy. This metabolic inflexibility means that the switch from using glucose to using ketones as a primary energy source takes longer, as the body’s enzymatic machinery and cellular processes need to adjust to this new fuel source.

Hormonal Imbalances

Metabolic health is closely tied to the balance of various hormones, not just insulin. Other hormones, such as leptin (which regulates hunger and fat storage), can also be imbalanced in metabolically unhealthy individuals. These imbalances can affect the body’s ability to efficiently transition to ketosis. For example, leptin resistance (often found alongside insulin resistance) can impair the signalling that encourages fat breakdown and ketone production.

Understanding these challenges is helpful for effectively navigating the transition to a ketogenic lifestyle. We all have different metabolic health issues and will transition differently depending on our own health. With patience, appropriate strategies, and possibly guidance from healthcare professionals, even those who are metabolically unhealthy can successfully adapt to ketosis and reap its benefits. Your journey is your journey, please don’t compare yourself to others.

Electrolyte Imbalance and Dehydration

A significant factor contributing to keto flu symptoms is the change in fluid and mineral balance. As carbohydrate intake decreases, insulin levels start to drop, leading the kidneys to excrete more sodium and water. This rapid change can lead to dehydration and an imbalance in electrolytes, such as sodium, potassium, and magnesium, which are crucial for nerve and muscle function, hydration, and overall health.

Symptoms of electrolyte imbalance can include fatigue, headaches, dizziness, nausea, and irritability—all signs of the keto flu. Furthermore, as the body excretes these fluids, it’s also dumping water-soluble vitamins, which can contribute to the feeling of lethargy and malaise.

Energy Transition and Hormonal Adjustments

Another aspect of the keto flu relates to the body’s adjustment to a new energy source. Initially, as the body transitions to ketosis, there can be a temporary mismatch between the demand for and supply of ketones and glucose for energy, leading to fatigue and weakness. Additionally, hormonal adjustments, particularly in insulin and glucagon levels, occur as the body adapts to its new metabolic state. These hormonal changes can influence energy levels, mood, and feelings of hunger or satiety.

Coping with the Keto Flu: Strategies for Relief

Understanding what’s happening in your body during the keto flu is the first step toward reducing its impact. Here are several strategies to help ease the transition:

Stay Hydrated:

Increase your water intake to combat dehydration. Drinking more water is crucial during the initial stages of keto. I always suggest adding a pinch of sea salt or pink Himalayan salt. It should taste salty. I add ½ tsp of salt to 16 ounces of water. Sip this, don’t chug! I drink two of these in a day with plain water in between. Pay attention to how you feel and adjust as necessary. Some need more!

Replenish Electrolytes:

Supplementing with electrolytes or consuming electrolyte-rich foods can help restore balance. Consider adding more sodium, potassium, and magnesium to your diet through natural sources or an unsweetened electrolyte supplement. I like the LMNT brand. Here are some DIY recipes you may want to try. Click here to download the recipes instantly, no email address required!

                                    Ease Into Carb Reduction:

If you are consuming 300g or more of carbohydrates daily, you may want to wean yourself down. Gradually reducing carbohydrate intake rather than making an abrupt cut can help lessen the severity of keto flu symptoms. At some point you still need to rip the band aid off.

Focus on Nutrient-Dense Foods:

Ensure your diet includes a variety of nutrient-dense, low-carb foods to provide essential vitamins and minerals. It’s also important to eat enough, this isn’t a restriction diet or low fat!

Get Adequate Rest:

Your body needs time to adapt to its new fuel source. Allowing yourself extra rest and sleep can help the transition. I’d suggest making the transition when your work and social schedule are light so you can take time for yourself to get through this phase.

Light Exercise:

Gentle physical activity, like walking or yoga, can help alleviate symptoms. Exercise can promote circulation and energy production while not overtaxing the body during its metabolic transition. If you aren’t feeling up to it, just chill through this phase, that’s what we did.

In Conclusion

The keto flu is a temporary state that signifies your body’s transition into ketosis. By understanding the physiological changes behind the symptoms, you can take proactive steps to significantly reduce your discomfort and support your body through this adaptation phase. Remember, these symptoms are temporary and usually only last a few days if you stay off the carbs and get through it. Once through, many report feeling more energized and focused than before, marking the beginning of their keto journey towards improved health and well-being.