How Does Keto Headache Feel And How Long Does It Last?

Ketosis is a process that happens when our body does not get enough
carbohydrates to burn for energy. Instead, it burns fat stored in our body and
makes a substance called ketones. Ketones are substances that our liver
generates when our cells do not get enough glucose. They are basically water-
soluble molecules that contain the ketone groups produced from fatty acids by
the liver.

Headache Is Actually A Sign That Our Body Is In Ketosis!

Several factors cause headaches during ketosis. The headache is actually a sign
that our body is in ketosis. The transition to a low glucose diet makes the body
rely on ketones, which causes the blood sugar level to drop. As glucose is the
primary source of energy even for the proper functioning of the brain, this
sudden transition may stress out the brain and causes headache.

Headache Is A Sign Of Ketosis

Another reason for the headache is dehydration. During ketosis, we tend to urinate more
frequently and thus losing more water. The lack of water and electrolytes can
further worsen the headache. Therefore it is important to stay hydrated all the
time. It is advisable to drink a gallon of water every day. As alcohol is a diuretic,
it is best to stop drinking or to limit alcohol consumption while following the diet.

Caloric Restricted Diet, Ketosis Leads Headache

a caloric restricted diet leads our body into a metabolic state
characterized by elevated ketone bodies. Above all, it is our body’s way of
shifting to emergency mode. As the body has only fat as an energy source, a
person in ketosis loses more fat in a very short period.

A ketogenic diet is a low-carb, high-fat diet that uses the body’s ability to burn
more fat for energy in a ketosis state. So a person following a keto diet increases
the fat intake up to 70 percent of the daily calorie intake and significantly cuts
down on carbohydrates to 5 percent. Generally, the daily carbs are restricted to
50 grams per day, mostly coming from fibrous sources like vegetables.

In the diet, the primary sources of carbs like rice, wheat, barley, etc are not consumed.
On the other hand, we could indulge in meat, eggs, and dairy products without
being cautious about their fat content. We can no longer be worried about how
much oil we use while cooking. We should also include more vegetables in the
diet for fiber as it is the only source of fiber we would be getting in a low-carb
diet.

Fat Is Lost More Quickly In ketos

Even though the main reason why people take up a ketogenic diet is its
ability to rapid fat loss, the diet comes with many other benefits. It lowers the
blood sugar level and thus reduces the risk of diabetes. It improves brain
function and increases physical stamina. It reduces anxiety and improves sleep
quality.

Ketosis affects the hunger hormone and helps us to stay full for a long
time. We could eat without being dependent on calorie tracking. Although it may
seem tempting to take up a keto diet from the very next day, it also comes with
some potential side effects like insomnia, keto breath, and digestive changes.

Other Side Effects Of Ketosis

The lack of fiber in the diet causes constipation. Even though we experience an
increase in energy during ketosis, the initial days of going into ketosis can make
you feel more tired and experience a decrease in exercise performance. One of
the main side effects is the flu-like symptoms that we experience after 2 or 3
days into ketosis known as keto flu. The symptoms include nausea, foggy brain,
dizziness, fatigue, muscle cramp, and headache. Of these, the headache is the
most common and most irritating side effect.

Another way is to eat low-carb water-rich foods like cucumber, zucchini, celery,
cabbage, tomatoes, and berries. Eating foods like avocadoes, spinach,
mushrooms, almonds, flaxseeds, pumpkin seeds, and kale rich in electrolytes like
potassium and magnesium helps to replenish the lost electrolytes. Drinking
electrolyte water can also be helpful. Many sports drinks available in the market
have the much-needed electrolytes to replenish the lost electrolytes. Another
way to refill the lost electrolytes is to add more salt to your diet. It is advised to
sprinkle a generous amount of salt in all your meals and also to use salted butter
as one of your fat sources. Also sipping on salted lemonade throughout the day
can help to keep the level of electrolytes in check. Intense exercise can also lead
to loss of water and electrolytes, so avoiding those long gym sessions can help in
preventing headaches. Moreover, intense exercise tends to stress the body.
Keeping the exercise to a minimum or maybe a light cardio session may be
sufficient enough for the first days of starting the diet and once your body gets
used to it, you can start your regular workout sessions. Another reason for the
headache during ketosis is messing up the diet by having more carbs than the
daily recommended intake. Carb restriction is the main objective of a keto diet. It
keeps the insulin level low and this makes the liver generate more ketones and
start burning fat. Keeping the carb intake to 50 grams per day is sufficient for the
production of ketones. These ketones provide energy for the brain during
ketosis. In a normal diet, glucose is what provides energy for the brain. When the
carb intake is in the middle of the two diets’ recommended consumption, the
carbohydrate level would be too low to provide glucose and too high to produce
ketones. This can mess up with the overall energy production which causes not
only a headache but also can affect the overall functioning of the body. So it is
always important to keep track of the overall carb intake. Keto headache is
pretty common and could be prevented to an extent by following the strategies
mentioned. You may even get a headache even after following everything you
know. This is the body’s way of adjusting to the new metabolic state and there is
no need to take fright. The headache will subside after 7 to 8 days of starting
ketosis. If not it is advised to consult a physician.
For the keto diet to be effective certain nutrient adjustments are to be followed
and it may come with some negative side effects. This is what makes a keto diet
challenging and many people give up. By understanding the cause and
treatments of the headache and being positive about your body being in ketosis,
you can make use of one of the quickest fat loss tools without hassle.

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