Symptoms when starting a ketogenic diet

The ketogenic diet, with its focus on reducing carbohydrates and promoting ketosis, has proven to be an effective method for weight loss, improved metabolic health and increased energy. However, it is important to understand that the process of transitioning into ketosis can be accompanied by a variety of symptoms, some of which are temporary and a natural part of the body's metabolic adjustment. In this session, we will address common symptoms when starting a ketogenic diet and how to effectively manage them for a successful transition.

Understanding the transition

When starting a ketogenic diet, the body goes through a significant adaptation phase. Normally, the body uses carbohydrates as its primary source of energy, but by drastically reducing carbohydrates, the body is forced to switch to burning fat for fuel. During this transition, it is common for the body to experience a series of symptoms known as "ketogenic flu symptoms" or "keto flu."

Common Symptoms of the Ketogenic Flu

Fatigue and Weakness: Many people experience a feeling of fatigue and weakness during the first few days of the ketogenic diet. This is due to reduced carbohydrate intake, which can initially impact energy levels.

Dizziness and Lightheadedness: When adjusting to ketosis, you may experience dizziness or lightheadedness. This may be related to the drop in blood sugar levels and the need for your body to adapt to using ketones as an energy source.

Nausea and Upset Stomach: Some people may experience nausea or upset stomach at the start of the ketogenic diet. This may be caused by the transition to higher fat intake and adaptation of the digestive system.

Difficulty Concentrating: During the transition, you may experience difficulty concentrating or a feeling of brain fog. This may be due to changes in the availability of glucose to the brain.

Changes in Sleep Patterns: Some people report changes in sleep patterns when starting a ketogenic diet. There may be difficulty falling asleep or waking during the night.

Strategies to manage initial symptoms

Hydration: Staying well hydrated is critical to mitigate many of the initial symptoms. Drink enough water and consider adding electrolytes, such as sodium, potassium and magnesium, to help maintain mineral balance.

Gradual Fat Increase: While the ketogenic diet is characterized by a high fat intake, you may want to gradually increase the amount of fat in your diet during the first few days to allow your body to adapt.