The ketogenic diet, known for swapping most carbs with fats, is well-recognized for its weight loss benefits. However, transitioning to this diet can lead to uncomfortable side effects, with headaches being a frequent complaint.
For those starting keto, understanding how to minimize these headaches is often a concern.
This article explains why keto headaches happen and how to prevent and manage them.
Lose weight
Gain muscles
Eat healthy
Explore new cuisines
Kevin H.
Available on the App StoreIn this article
What causes the keto headache?
Headaches during the initial phase of the keto diet are common, typically resulting from several factors.
The role of low blood sugar levels
Carbs, particularly glucose, are your body and brain’s primary energy sources. The keto diet significantly cuts your carb intake and increases fat, leading to ketosis, where fat becomes your main energy source.
As you start this diet, your body shifts from using glucose to ketone bodies for energy, potentially causing a drop in blood sugar levels. This substantial change can strain your brain, possibly leading to mental fatigue or “brain fog” and headaches.
The impact of dehydration
Dehydration is common in the early stages of keto. Increased urination during the transition to ketosis contributes to this.1
Your body uses up its stored carbs (glycogen) during this period. Since glycogen is water-bound, its depletion leads to water loss.
Lower carb consumption also reduces insulin production, affecting essential electrolytes like potassium and sodium. Reduced insulin levels cause your kidneys to excrete more sodium, further promoting dehydration.
These dehydration-related processes are significant contributors to headaches.
Other signs of dehydration include dry mouth, dizziness, and blurry vision.
Additional contributing factors
Beyond low blood sugar and dehydration, other elements may heighten the likelihood of experiencing headaches on the keto diet.
These can include frequent use of certain medications, diuretics, or drugs that induce dehydration, as well as personal factors like age, sleep quality, stress levels, and irregular meal patterns.
Summary: Keto headaches are primarily driven by low blood sugar levels and dehydration during the diet’s initial phase. Other medical and lifestyle factors can also elevate the risk of experiencing headaches.
Strategies for treating and preventing keto headaches
Headaches are just one potential side effect of the keto diet. Others include muscle cramps, constipation, fatigue, and dizziness — symptoms collectively termed the “keto flu.”
Dehydration and electrolyte imbalances can worsen these symptoms, making prevention crucial.
Recommendations for addressing or averting keto headaches
Staying hydrated and eating nutritious, balanced meals can significantly reduce dehydration risk and help prevent headaches. Here are specific strategies:
- Stay hydrated. Early keto stages lead to increased water loss. Aim for at least 68 ounces (2 liters) of water daily.
- Moderate alcohol consumption. Alcohol is a diuretic and increases dehydration risk.
- Incorporate water-rich, low-carb foods. Cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes are rich in water and some provide electrolytes.
- Include electrolyte-rich foods. Avocados, spinach, mushrooms, and tomatoes provide potassium. Almonds, kale, pumpkin seeds, and oysters provide magnesium — all keto-friendly.
- Salt your meals. A bit of added salt helps prevent electrolyte imbalance.
- Consider electrolyte supplements. Supplements can maintain hydration and reduce keto flu symptoms.
- Ease up on intense workouts. In the initial keto stages, avoid strenuous physical activities as they can stress your body and increase headache risks.
Suggested read: 9 Best Keto Supplements for Health & Performance
If headaches persist after the first few days or weeks, consult a healthcare professional to rule out underlying health issues.
Summary: Preventing dehydration and electrolyte imbalances is crucial in managing headaches associated with the keto diet. Practical steps include adequate hydration, consuming water-rich and electrolyte-dense foods, moderating alcohol, and being cautious with exercise intensity.
Summary
While the ketogenic diet is effective for shedding pounds, transitioning into it often brings about various side effects, with headaches being a frequent issue.
These headaches are mainly due to dehydration or a drop in blood sugar levels.
However, you can ward off keto-related headaches by ensuring adequate water intake and carefully monitoring your electrolyte balance, among other strategies.
Should your headaches continue for more than a few days or weeks, consult a healthcare professional.
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
Amanda K.
Chris B.
David L.
James W.
Jennifer S.
Kevin H.
Lisa C.
App Store ★★★★★
