Does Keto Cause Dizziness? Understanding and Avoiding the 'Keto Flu'

October 21, 2025 •

3 min read

Approximately 25% of individuals beginning a ketogenic diet experience flu-like symptoms, including dizziness, which is commonly referred to as the 'keto flu'. This feeling is a direct result of the body’s metabolic shift from burning carbohydrates for fuel to using fat instead. The good news is that this side effect is temporary and manageable.

Quick Summary

Dizziness on the ketogenic diet often stems from temporary dehydration and electrolyte imbalances as the body adjusts to ketosis. This article explains the underlying causes and provides actionable solutions to mitigate symptoms and ensure a smoother transition.

Key Points

Keto Flu Phenomenon: Dizziness on keto is a common symptom of the 'keto flu,' a temporary adaptation phase where the body switches from using carbs to fat for fuel.
Dehydration Is Key: The initial rapid weight loss on keto is primarily water loss, which can lead to dehydration and subsequent dizziness if fluids are not replenished.
Electrolytes Are Critical: A significant loss of electrolytes like sodium, potassium, and magnesium accompanies the water loss, disrupting fluid balance and potentially lowering blood pressure.
Low Blood Sugar Role: The drop in blood sugar levels from cutting carbs can cause temporary hypoglycemia, leading to dizziness, especially for those accustomed to a high-carb diet.
Simple Solutions Exist: Staying well-hydrated, increasing salt intake, consuming bone broth, and eating electrolyte-rich foods can quickly resolve keto-related dizziness.
Gradual Transition Helps: Easing into the diet gradually rather than going 'cold turkey' can minimize the intensity of 'keto flu' symptoms, including dizziness.
Rest and Light Exercise: Prioritizing rest and avoiding intense workouts during the adaptation phase gives your body the energy it needs to adjust.

The Physiological Shift: Why Your Body Feels Dizzy

When you dramatically cut carbohydrate intake on a ketogenic diet, your body undergoes a significant metabolic shift known as ketosis, where it begins burning fat for fuel instead of glucose. This transition period is often marked by a cluster of temporary side effects called the 'keto flu,' and dizziness is a common symptom. The primary reasons for this feeling are dehydration and electrolyte imbalances, triggered by changes in insulin and glycogen levels.

Dehydration and Electrolyte Imbalance

One of the most immediate effects of reducing carbs is a depletion of the body's glycogen stores. Glycogen is stored with large amounts of water in your muscles and liver. As these stores are used up, the body flushes out this excess water, leading to significant fluid loss and dehydration. This loss of fluid is not just water; it also includes critical electrolytes like sodium, potassium, and magnesium. These minerals are vital for nerve function, muscle contractions, and regulating fluid balance. A shortage of these electrolytes can cause a drop in blood pressure, leading to the lightheaded and dizzy sensations you may experience.

Impact on Blood Sugar Levels

Another factor is the change in blood sugar levels. As you remove carbohydrates, your blood sugar levels naturally decrease. For individuals whose bodies are accustomed to higher carbohydrate intake, this rapid drop can temporarily cause symptoms of low blood sugar, or hypoglycemia. These symptoms often include dizziness, shakiness, and fatigue. While the body eventually adapts to using ketones for energy, this initial adjustment period can be a source of temporary discomfort.

How to Prevent and Manage Dizziness on Keto

Fortunately, there are several straightforward strategies to help prevent or quickly alleviate dizziness and other 'keto flu' symptoms.

List of Remedies:

Increase electrolyte intake: Consuming more sodium, potassium, and magnesium can quickly correct imbalances. Try adding extra salt to your food, drinking bone broth, and eating keto-friendly, electrolyte-rich foods like avocados and leafy greens.
Stay adequately hydrated: Due to the increased water loss, you must consciously increase your fluid intake. Drinking water throughout the day, often more than you might be used to, is crucial. Aim for your urine to be a pale yellow color to ensure proper hydration.
Ease into the diet: Instead of drastically cutting all carbs at once, a gradual reduction can help your body adapt more smoothly, lessening the severity of keto flu symptoms.
Get enough rest: Your body is working hard to adapt to a new metabolic state. Prioritizing sleep and rest during the initial transition period can significantly help your body cope.
Reduce exercise intensity: During the first week or two, opt for light exercise like walking or yoga instead of high-intensity workouts, which can worsen dehydration and fatigue.

Comparison of Dizziness Causes on Keto


Cause	Mechanism	Symptoms	Solution
Dehydration	The body flushes water as glycogen stores are depleted.	Dry mouth, thirst, fatigue, dizziness, dark urine.	Increase water and electrolyte intake.
Electrolyte Imbalance	Loss of sodium, potassium, and magnesium through increased urination.	Dizziness, low blood pressure, muscle cramps.	Consume bone broth, salt, and electrolyte-rich foods.
Low Blood Sugar	Blood sugar levels drop as carbohydrate intake is reduced.	Shakiness, sweating, fatigue, dizziness.	Ease into the diet, ensure sufficient protein and fat intake.
Energy Adaptation	Body transitions from glucose to fat for fuel.	Fatigue, mental fog, dizziness.	Rest, moderate exercise, give your body time to adapt.

Conclusion

Dizziness is a common, though temporary, side effect of the ketogenic diet, typically experienced during the initial adaptation phase known as the 'keto flu'. The underlying causes are primarily a result of dehydration and a loss of essential electrolytes, coupled with the body’s adjustment to lower blood sugar levels. By prioritizing hydration, replenishing electrolytes, and easing into the dietary change, you can effectively manage and prevent these symptoms. While the transition can be challenging, understanding its physiological basis and implementing these straightforward strategies can pave the way for a smoother ketogenic journey. If dizziness persists beyond the first few weeks or is severe, it is always recommended to consult a healthcare professional to rule out other medical concerns. For more detailed information on managing electrolytes, consult authoritative sources like the National Institutes of Health.

This is not medical advice. Consult a healthcare professional before starting any new diet.

Frequently Asked Questions

Dizziness from the keto flu is typically temporary, lasting anywhere from a few days up to a week or two as your body adapts to using fat for fuel.

The best ways to get electrolytes on keto include adding more salt to your food, drinking bone broth, and eating foods high in potassium and magnesium like avocados, spinach, and nuts.

If you are feeling dizzy, it is best to avoid intense workouts. Stick to light exercise like walking or yoga during the adaptation period to avoid exacerbating symptoms like fatigue and dehydration.

Yes, a loss of fluids and electrolytes on the keto diet can lead to a drop in blood pressure, which is a common cause of dizziness.

To combat dehydration on keto, drink plenty of water throughout the day. You can also add electrolyte supplements or drink bone broth to help replenish lost minerals.

While temporary dizziness is common during the keto flu, persistent or severe dizziness should be discussed with a healthcare professional to rule out other medical conditions.

At the start of keto, your body depletes its glycogen stores. Glycogen holds a significant amount of water, and as these stores are used for energy, the associated water is flushed out through urination.