The ketogenic and carnivore diets have gained popularity as strategies for weight loss and potential health improvements. These diets, characterized by very low carbohydrate intake, high fat consumption, and moderate protein, shift the body's primary fuel source from glucose to ketones. While generally safe, the initial transition can trigger a cluster of unpleasant side effects, commonly known as the "keto flu" or "carnivore flu." This article delves into the nature of these "flus", exploring their causes, symptoms, and effective strategies for easing the transition.
What is the Keto or Carnivore Flu?
The keto or carnivore flu refers to a collection of symptoms experienced by some individuals when they first adopt a ketogenic or carnivore diet. These symptoms, often resembling those of the common flu, arise as the body adapts to a drastically reduced carbohydrate intake. This reduction forces the body to utilize ketones, byproducts of fat breakdown, as its primary energy source instead of glucose. This metabolic shift, known as ketosis, typically occurs during starvation, fasting, or, in this case, a very low-carb diet. The sudden change can be a shock to the system, leading to withdrawal-like symptoms akin to those experienced when discontinuing addictive substances like caffeine.
Why Does It Happen?
The transition to a very low-carb diet represents a significant change, and the body requires time to adjust to this new way of eating. For some, this adaptation period can be particularly challenging. Several factors contribute to the emergence of keto or carnivore flu symptoms:
Carbohydrate Withdrawal: The body, accustomed to using glucose from carbohydrates as its primary energy source, must adapt to burning fat and ketones. This metabolic switch doesn't happen overnight, and the brain, in particular, may experience a temporary energy gap, leading to symptoms like brain fog and fatigue. Carbs and sugar activate reward pathways in your brain, so eliminating them can cause carb cravings and other “withdrawal” symptoms.
Electrolyte Imbalance: Reduced carbohydrate intake leads to lower insulin levels, prompting the kidneys to release excess sodium and water. This can result in dehydration and a deficiency in essential electrolytes like sodium, potassium, and magnesium. Moreover, these diets often restrict many foods that are high in potassium, including fruits, beans, and starchy vegetables.
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Gut Microbiome Changes: A shift from a high-carbohydrate, high-fiber diet to a high-fat, low-fiber one can significantly alter the composition of gut bacteria. This can lead to digestive issues such as diarrhea, constipation, gas, and bloating.
Hormonal Shifts: As the body adjusts to a new way of eating, fluctuations in hormones like insulin and cortisol can occur, contributing to fatigue, mood swings, and cravings.
Recognizing the Symptoms
Signs of the keto or carnivore flu can appear within the first few days of significantly reducing carbohydrate intake. The severity of symptoms can vary widely from person to person, ranging from mild to severe. Some individuals may transition to these diets without experiencing any adverse effects, while others report symptoms such as:
- Nausea
- Vomiting
- Constipation
- Diarrhea
- Headache
- Irritability
- Weakness
- Muscle cramps
- Dizziness
- Brain fog
- Stomach or intestinal pain
- Muscle soreness
- Difficulty sleeping
- Food cravings
- Bad breath
- Dry Mouth
- Sore Throat
- Rapid Heart Rate
These symptoms are commonly reported by those who have just begun the ketogenic or carnivore diet and can be distressing. Symptoms typically last a few days or, rarely, up to several weeks.
Strategies to Ease the Transition
Fortunately, several strategies can help reduce the severity of keto or carnivore flu symptoms and facilitate a smoother transition to these diets:
Read also: The Carnivore Diet's Impact on Sleep
Stay Hydrated: A keto or carnivore diet can cause rapid water loss, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet, and water is excreted. Aim to drink plenty of water throughout the day, especially when experiencing diarrhea.
Replace Electrolytes: As mentioned earlier, electrolyte imbalances are a major contributor to keto or carnivore flu symptoms. To replenish lost electrolytes, consider the following:
- Sodium: Salt food to taste and consider drinking a glass of water with half a teaspoon of salt once or twice daily during the first week. Bouillon or broth can also be a palatable option.
- Potassium: Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet.
- Magnesium: Magnesium can help reduce muscle cramps, sleep issues, and headaches. Magnesium-rich foods include green leafy vegetables and avocados. A magnesium supplement (200-400mg daily with doctor’s approval) can also be considered.
Avoid Strenuous Exercise: While exercise is essential for overall health, it's best to avoid strenuous activities during the initial adaptation period. Fatigue, muscle cramps, and stomach discomfort are common during the first week, so give your body a rest. Light activities like walking, yoga, or leisurely biking may improve symptoms.
Get Adequate Sleep: Fatigue and irritability are common complaints during the adaptation phase. Lack of sleep can worsen these symptoms. Prioritize sleep and try to establish a regular sleep schedule. If you have difficulty falling or staying asleep, consider these tips:
- Reduce caffeine intake, especially in the afternoon and evening.
- Create a dark and quiet sleep environment by eliminating ambient light from electronic devices.
- Take a relaxing bath with Epsom salts or lavender essential oil before bed.
- Wake up at the same time every day to normalize your sleep patterns.
Increase Fat Intake: Eating enough fat, the primary fuel source on these diets, can help reduce cravings and keep you feeling satisfied. Choose fatty cuts of meat, poultry, and fish, and consider adding healthy fats like avocado oil or coconut oil to your meals.
Read also: Troubleshooting Carnivore Diet Diarrhea
Reduce Carbs Gradually: Instead of drastically cutting carbohydrates all at once, consider a gradual reduction over a few days or weeks. This can help ease the transition and minimize symptoms.
Support Your Digestive System: The carnivore diet is high in protein and fat, which can be a bit tough on your digestive system at first.
Maximize Nutrient Intake: Focus on whole, nutrient-dense foods like meat, poultry, fish, and eggs. Avoid processed meats and opt for grass-fed, pasture-raised options whenever possible.
Be Mindful of Blood Sugar: The carnivore diet can help regulate blood sugar levels, but it’s essential to keep an eye on them, especially if you have diabetes or are prone to blood sugar imbalances.
Keto Flu vs Carnivore Flu
The carnivore flu is often compared to the keto flu, as both diets involve a significant reduction in carbohydrate intake. The keto flu is typically associated with a ketogenic diet, which involves a moderate protein intake and a high fat intake. While both diets can cause flu-like symptoms, the carnivore diet flu is often reported to be more severe due to the sudden and drastic reduction in carbohydrate intake. However, with proper planning and attention to detail, it’s possible to mitigate side effects and thrive on a carnivore diet. In terms of symptoms, both the keto flu and the carnivore diet flu can cause fatigue, headaches, and muscle cramps.
Although Keto flu and Carnivore flu are almost the same, Keto flu can be easier because the Keto Diet still allows some carbs, so the transition is easier. On the Carnivore Diet, carbs are completely gone, making the adaptation harder but faster.
Addressing Specific Carnivore Diet Side Effects
In addition to the general keto or carnivore flu symptoms, the carnivore diet may present some unique side effects:
- Leg or Foot Cramps: These may be related to mineral loss, particularly magnesium. Ensure adequate hydration and salt intake.
- Constipation: Drink plenty of water and get enough salt to prevent dehydration, a frequent cause of constipation.
- Bad Breath: A fruity smell may indicate the presence of acetone, a ketone body. Maintain proper hydration and oral hygiene.
- Elevated Heart Rate: Ensure adequate hydration and salt intake.
- Reduced Physical Performance: Dehydration and lack of salt can hinder physical capabilities. Ensure you are well-hydrated and consume sufficient salt before exercising.
- Temporary Hair Loss: Maintain a nutritious diet with adequate protein intake and avoid extreme calorie restriction.
- Altered Lipid Profile: While a carnivore diet generally improves lipid profiles, some individuals may experience elevated cholesterol levels. Consider reducing saturated fat intake and incorporating more unsaturated fats.
- Decreased Alcohol Tolerance: Exercise caution when drinking alcohol, as you may require fewer drinks than usual to experience its effects.
- Gout: While high sugar intake is a greater risk, monitor uric acid levels and consult with a healthcare professional if necessary.
When to Seek Medical Advice
While keto or carnivore flu symptoms are usually temporary, it's essential to consult a doctor if you experience:
- Fever
- Prolonged diarrhea or vomiting
- Any other concerning symptoms
Additionally, individuals with pre-existing health conditions like diabetes, kidney disease, liver disease, or pancreatic conditions should consult their doctor before starting a ketogenic or carnivore diet. The ketogenic diet may also not be appropriate for pregnant or nursing women, children, and teens unless under medical supervision.