Keto Flu Runny Nose? Some Quick Tips to Clear Things Up

Transitioning to a ketogenic diet can be a game-changer for many, with its promising benefits like weight loss, improved mental clarity, and increased energy levels. However, some individuals may experience an uncomfortable side effect during the initial stages of adopting this low-carb, high-fat lifestyle – the dreaded “keto flu.” As your body adjusts to burning fat instead of carbohydrates for fuel, you might find yourself battling not only fatigue and headaches but also an unexpected symptom: a runny nose. Don’t fret; you’re not alone!

The keto flu runny nose is a common but temporary nuisance that many encounter on their keto journey. In this article, we’ll delve into why this happens and provide you with some quick and effective tips to clear things up and keep you on track towards reaching your health goals. So, let’s get started and bid farewell to the keto flu’s nasal grip!

What is Keto Flu?

Experience flu-like symptoms after starting a ketogenic diet? It’s called the Keto Flu. It’s because your body is adjusting to using fat for fuel, instead of carbs. It can cause nausea, headaches, fatigue, muscle cramps and a runny nose.

Stay hydrated! And get enough electrolytes like sodium, potassium and magnesium. That will help reduce Keto Flu. Also, gradually reduce your carb intake. That way, Keto Flu won’t be as bad.

People who have followed the keto lifestyle for a long time have fewer Keto Flu instances. Listen to your body and take care of yourself during the transition.

Symptoms of Keto Flu

Ketogenic diet flu is a condition which happens after someone eats low-carb, high-fat food.

Symptoms vary for every person and may include:

  • Headache
  • Nausea or vomiting
  • Fatigue and weakness
  • Dizziness or lightheadedness
  • Brain fog or difficulty concentrating
  • Muscle soreness, cramps, or stiffness

Sometimes, people may have a runny nose as a symptom. This could be due to the body’s change. It is switching from using glucose for energy to ketones. During this change, various signs may appear.

If you have extra symptoms like shortness of breath or chest pain, in addition to the above, it’s suggested you seek medical attention right away.

Causes of Keto Flu

Keto flu is a common thing new keto-dieters experience. Symptoms like fatigue, headaches, nausea, and runny nose occur because the body transitions from carbs to fat as the main energy source. This causes an imbalance in electrolytes.

Low carb intake decreases insulin levels. This means the kidneys expel more water and minerals, causing dehydration and an electrolyte imbalance. This can cause flu-like symptoms.

Food allergies or intolerances people didn’t know about before may be another cause of keto flu. Low intake or poor absorption of vitamins and minerals found in carbs can also cause symptoms. These deficiencies can weaken the immune system and make runny noses worse.

Keto flu symptoms may last for days or weeks, but usually go away over time as people get used to the changes.

How to Treat Keto Flu

Keto Flu is a common outcome when you switch to a Ketogenic diet. To lessen it, stay hydrated and have more sodium and potassium. You can also have bone broth or electrolyte supplements. Take rest seriously, because tiredness can make it worse. Remain consistent with your diet and take care of yourself to stop Keto Flu from returning.

Prevention of Keto Flu

Got Keto flu? Many transitioning to the Ketogenic diet know this all too well. Prevent it by taking these key steps:

  • Stay hydrated and add high potassium foods.
  • Increase fat intake slowly and reduce carbs.
  • Get enough sleep and rest.
  • Supplement with vitamins and minerals.

To support overall health, eating a variety of nutrient-dense foods is a must. Low-carb fruits and veggies help the immune system and reduce inflammation. Taking preventive measures can reduce Keto flu symptoms and make the transition into ketosis smoother.


Many people on a ketogenic diet experience ‘Keto Flu.’ Runny nose is not a symptom of Keto Flu, but can be associated with it in some cases. Restricting carbs and the metabolic shift may result in Keto Flu, with symptoms such as nausea, headache, fatigue, and dizziness.

To ease symptoms of Keto Flu, drink plenty of fluids and have the right keto plan. If your condition worsens, or you have other serious symptoms apart from runny nose, contact your doctor.

Get enough sleep, reduce stress, and slowly cut back on carbs to ease the transition into ketosis. Listen to your body and consult a dietician or medical provider who understands and promotes Ketogenic lifestyle changes.

Frequently Asked Questions

1. What is keto flu runny nose?

Keto flu runny nose refers to a common symptom experienced by some individuals who follow a ketogenic diet. It involves having a runny nose, congestion, and sometimes even flu-like symptoms.

2. Why does keto diet cause runny nose?

Runny nose on ketogenic diet may be caused by the process of transitioning from using glucose as a primary source of energy to using ketones. This can lead to a temporary disruption in nasal passages, causing congestion and a runny nose.

3. Is keto flu runny nose common?

While not everyone experiences it, keto flu runny nose is a fairly common side effect of transitioning to a ketogenic diet, especially in the early stages.

4. How long does keto flu runny nose last?

The duration of the symptom may vary for each individual. In most cases, it can last a few days to a couple of weeks, depending on how quickly the body adapts to using ketones as a primary energy source.

5. How can I relieve keto flu runny nose?

Staying hydrated, consuming more electrolytes, and using over-the-counter nasal decongestants or saline sprays may help relieve keto flu runny nose. Additionally, taking a break from strenuous exercise and getting ample rest may also aid in recovery.

6. When should I seek medical attention for keto flu runny nose?

If keto flu runny nose persists for more than a few weeks or is accompanied by severe symptoms such as high fever, persistent cough, or severe headaches, it is recommended to seek medical attention.