Table of ContentsView AllTable of ContentsWhat Causes ThemWhat They Feel LikeTreatment
Table of ContentsView All
View All
Table of Contents
What Causes Them
What They Feel Like
Treatment
The keto diet forces the body to burn fats rather than carbs. This eventually puts the body into a state calledketosisin which the liver releases an alternative energy source calledketones. Headaches occur as your body aims to adapt to these metabolic changes.
This article describes the symptoms and causes of keto headaches as well as ways to treat and prevent them.
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Causes of Keto Headaches
A keto headache is a common side effect in people who embark on a keto diet. The 2,000-calorie-per-day diet consists of roughly 55% to 60% fat, 30% to 35% protein, and 5% to 10%carbohydrates. By reducing carbs to such low levels, the body is forced to burn fat instead.
Carbs are normally converted intoglucose, the body’s source of energy, which is then transported throughout the body to fuel cells. When the body is forced to burn fat, the breakdown of fat in the liver creates ketones that replace glucose as the main energy source.
While a keto diet can benefit children withrefractory epilepsy(and may be of benefit for those trying to lose weight), the process of achieving ketosis—called keto-adaptation—can cause headaches in the early stages.
Keto-adaptation can cause headaches in several different ways:
What Do Keto Headaches Feel Like?
Other symptoms can develop as a result of keto-adaptation. Keto-adaptation forces the body out of the stable state it is used to (known ashomeostasis). The disruption can cause a cascade of side effects as the body tries to find its “new normal.”
During this transitional phase, the onset of hypoglycemia and mild ketoacidosis can cause flu-like symptoms that some people refer to as “keto flu.”
Other Symptoms of “Keto Flu”
Symptoms of keto flu include:
When to See a Healthcare ProviderA keto diet can be dangerous if you go overboard and place yourself in a state of starvation. This can lead to severe ketoacidosis.Call 911 if you have signs of severe ketoacidosis, including:Fruity-smelling breathInability to keep food or drink down without vomitingDifficulty breathingConfusionFaintingSeizures
When to See a Healthcare Provider
A keto diet can be dangerous if you go overboard and place yourself in a state of starvation. This can lead to severe ketoacidosis.Call 911 if you have signs of severe ketoacidosis, including:Fruity-smelling breathInability to keep food or drink down without vomitingDifficulty breathingConfusionFaintingSeizures
A keto diet can be dangerous if you go overboard and place yourself in a state of starvation. This can lead to severe ketoacidosis.
Call 911 if you have signs of severe ketoacidosis, including:
How Can I Stop Keto Headaches?
Fortunately, there are ways to treat and even prevent headaches when startingketo. It’s essential to stay hydrated and eat a nutrient-rich diet to minimize your risk of dehydration and headaches.
Drink Plenty of Water
When you first begin the keto diet, your body will lose excess water weight, making it important to stay hydrated.
Although there is no recommendation for the exact amount of water you need on keto, most experts agree that we should drink at least 8 to 10 cups of water on a standard diet.
Avoid Intense Workouts
On a normal diet, your body uses glucose and glycogen stored in the muscle for a quick burst of energy. As glycogen stores become depleted, you may not have enough glycogen to fuel your workout.
Until your body adapts, you may want to avoid intense workouts because it can lead to more stress on your body and may cause headaches. You may also sweat out extra water, which can worsen dehydration.
How Long It Takes to Enter Ketosis
Plan Low Carb, Nutrient Dense Meals
In order to maintain optimal health on a keto diet, consider planning your meals in advance. This can help you stay on track and properly fuel your body to minimize unpleasant side effects when you begin keto.
This can also help maintain healthy blood sugar levels and minimize headaches. Avoid processed and refined foods and eat more whole, natural foods to help you feel your best.
Health WarningKeto diets may aid with weight loss and provide short-term improvement of certain chronic diseases, but it is only considered a short-term intervention. Consuming such high quantities of fat, even healthy fats, for a long period can have serious consequences, including an increased risk ofinsulin resistance,chronic kidney disease, andheart disease.
Health Warning
Keto diets may aid with weight loss and provide short-term improvement of certain chronic diseases, but it is only considered a short-term intervention. Consuming such high quantities of fat, even healthy fats, for a long period can have serious consequences, including an increased risk ofinsulin resistance,chronic kidney disease, andheart disease.
Study: Keto Diet May Lead to Long-Term Health Risks
Summary
Headaches are one of the most common side effects of a keto diet. Keto headaches are a result of metabolic changes that occur when starting a high-fat, low-carb diet. Dehydration, the sudden drop in blood sugar, and the sudden increase in blood acid all contribute to headaches in the early stages of a keto diet.
To treat or prevent a keto headache, it’s important to stay hydrated, eat nutrient-rich foods, and avoid intense workouts.
10 Sources
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Harvard T.H. Chan School of Public Health.Water.
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