A headache is a common early side effect of aketogenic (keto) diet.
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.
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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.
By reducing carbs to such low levels, the body is forced to burn fat instead.
Keto-adaptation can cause headaches in several different ways:
What Do Keto Headaches Feel Like?
A keto headache can vary from person to person.
The headache may be accompanied by blurred vision and a “brain fog.”
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 symptoms are not only triggered by keto-adaptation but also by the lack of fiber in a low-carb diet.
This can lead to severe ketoacidosis.
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.
As glycogen stores become depleted, you may not have enough glycogen to fuel your workout.
However, after your body adapts to the ketogenic state, performance can actually improve.
You may also sweat out extra water, which can worsen dehydration.
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.
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.
2019;13(5):689-711.e1.
In: StatPearls [Internet].
Treasure Island (FL): StatPearls Publishing; 2024.
Chan School of Public Health.Water.
