Dizzy on Keto? It Could Be a Keto Diet Side Effect

Low-carb diets like the keto diet are extremely popular, but some people complain they get dizzy, especially when they're first starting out.

One of the primary goals of the keto diet is to put your body in a state of nutritional ketosis. This is when your body burns fat for its primary fuel source instead of the glucose provided by carbs.

Nutritional ketosis is generally safe for most people, but it can come with some noticeable side effects, dizziness in particular.

Here's why the lack of carbs on a ketogenic diet may cause you to feel dizzy and what you can do about it.

Electrolyte and Fluid Imbalances

These carbs are stored with large amounts of water, which contain electrolytes, such as potassium and sodium, that help regulate your body's fluid balance.

As you burn through your glycogen stores, all of the water and electrolytes they contain are flushed out through your urine. This can cause dizziness if you're not drinking enough, not adding enough salt to your diet, or both, according to Jean LaMantia, RD, a registered dietitian in private practice in Toronto.

These fluid losses can easily lead to dehydration, which can cause extreme thirst, dry mouth, dry skin, fatigue, and dizziness.

Low Blood Sugar Levels

Another reason low-carb diets may cause dizziness is because of changes in your blood sugar levels. "When you start on a low-carb diet, the level of sugar in your blood will reduce," says LaMantia. "It's possible your body could respond to this with low blood sugar."

If you have type 1 or type 2 diabetes, speak to your doctor before starting a low-carb or keto diet, especially if you're taking any blood sugar-lowering medications, such as metformin or insulin.

Avoiding Keto Dizziness

While the standard recommendation is to drink eight 8-ounce glasses of water per day, that number can vary depending on someone’s sex, activity level, and environment.

Additionally, according to LaMantia, if you tend to experience low blood sugar, proceed more cautiously with a low-carb diet. She suggests slowly easing into the diet rather than suddenly decreasing your carb intake.

The Takeaway

• The keto diet severely restricts carbohydrate intake. This puts the body into a state of ketosis, which causes your body to burn fat instead of carbs.
• It's not uncommon to experience dizziness among other symptoms early in the diet. This is sometimes known as the “keto flu.”
• To avoid dizziness, it’s important to stay well hydrated and slowly ease into the diet. If you have diabetes, talk to your doctor before starting a keto diet.