If you’ve jumped on the keto bandwagon, you’ve probably felt a mix of excitement and a few weird cravings. That’s normal – the body is switching fuel sources, and the transition can bring a handful of symptoms that many people call the “keto flu.” Knowing what’s happening under the hood helps you handle the bumps without giving up the diet.
In the first week or two, you might notice headaches, fatigue, or dizziness. Those feelings usually come from dropping carbs dramatically, which lowers insulin and drains glycogen stores. Your kidneys also start shedding extra water, so you may find yourself urinating more often and feeling a bit dehydrated. Cravings for sweets can spike as your brain still wants glucose. Keeping electrolytes (sodium, potassium, magnesium) in check and sipping plenty of water often eases these aches.
Staying keto for months can bring other issues. Some people report constipation because fiber drops with reduced fruit and whole grains. Others notice changes in cholesterol numbers – both up and down – which is why regular blood tests matter. Hormonal shifts, especially for women, may lead to menstrual irregularities. If you have a thyroid condition, the lower carb intake can affect hormone conversion. Watching your labs and staying in touch with a doctor keeps any red flags from turning into real problems.
Here’s a quick cheat‑sheet to keep the side effects at bay:
If you start feeling severe headaches, heart palpitations, or persistent nausea, it’s time to pause and talk to a health professional. Those signs can mean you’re pushing the diet too hard or missing key nutrients. Remember, keto isn’t a one‑size‑fits‑all plan; tweaking fat sources, carb amounts, or even cycling carbs can make a big difference.
Bottom line: keto side effects are common, but most are manageable with simple steps. Stay hydrated, keep electrolytes balanced, and monitor how you feel. When you listen to your body and check in with a doctor, you can enjoy the benefits of low‑carb eating without the hassle.
