Keto Flu: Causes, How To Overcome It And Other Side Effects

Keto flu is a condition in which a person experiences headaches, nausea, and muscle cramps as a result of eliminating carbs. 

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 05, 2023 16:59 IST
Keto Flu: Causes, How To Overcome It And Other Side Effects

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How many times have you heard people saying carbs are bad or that it's the roti or rice that makes you gain weight? Probably every time you discussed your weight gain problem on social media or in the gym.

Without a doubt, carbs have a very bad reputation in the fitness industry, which is the reason why the keto diet is so popular. A keto diet is a high-fat, moderate protein, low-carb diet that aids in quick weight loss. The keto diet helps the body reach a 'ketosis' state, in which the body gets energy from stored fat, which aids in the burning of stubborn body fat. The issue with entering a 'ketosis' condition is that it also causes keto flu. So, if you are new to the keto diet or are considering starting one, let us first define keto flu, how to overcome it, and other side effects. 

What Is Keto Flu?

When a person first starts a keto diet, they see little to no difference in their body weight because it takes time for the body to achieve the ketosis state. Ideally, it takes more than a week to enter ketosis, and once there, keto flu comes as a reward. 

Keto flu is a combination of symptoms that some people suffer as a result of avoiding carbs. These symptoms can include weariness, headaches, irritability, nausea, dizziness, and muscle cramps. The symptoms last anywhere from a few days to a few weeks and go away once the body gets accustomed to deriving its energy from fat. 

How to Overcome Keto Flu

Drink Plenty Of Water

Staying hydrated can help your body flush out toxins and reduce the symptoms of the keto flu.

Also Read: 5-Day Keto Diet Plan: Top Foods To Eat Things You Should Know

Increase Your Salt Intake

Your body needs more salt on the keto diet, so make sure you're getting enough.

Cheat Meal

A cheat meal can help you escape the cycle of flu. The key thing to remember is that you should not consume more calories than you need. 

Get Enough Sleep

The human body transforms and enters the fat-burning zone while sleeping. As a result, you must get six to eight hours of rest per day. 


Exercise is one of the best ways to boost metabolism and reduce the effect of keto flu. 

Keto: Other Side Effects


Constipation is one of the most common and ignored side effects that keto dieters face as a result of consuming no carbs. Consuming enough fibre is the most effective strategy to treat constipation. So, the next time you eat chicken, combine it with a bowl of boiled vegetables.

Bad Breath

The bulk of the time, eating chicken or eggs can result in an unpleasant breath. To balance out things, you can alter your protein sources or take a day off in between. 

Increased Thirst

Dehydration is one of the common symptoms of consuming protein. If you're feeling dehydrated, it's most likely due to a high-protein diet. The easiest method to avoid dehydration is to track your water intake and drink water every two hours. 

Also Read: Dieting On A Budget: 5 Ways To Spend Less & Eat More

Keto Rash

When starting the keto diet, some people may develop a rash, which is thought to be caused by the release of toxins from the body.

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