Symptoms and Solutions during Adaptation to Low-Carb and Keto Diets

A quick reference guide to handling temporary symptoms

Beginning your Revero low-carbohydrate diet may cause symptoms and discomforts as your body adapts to burning fat for fuel. This article will review the major symptoms and provide some quick solutions. 

Poor Energy Levels and Fatigue

Low energy levels during your fat-adaptation can have several possible causes:

Low blood sugar

Symptoms of low blood sugar:

• Increased sweating
• Feeling lightheaded
• Dizziness or weakness
• Increased heart rate
• Confusion
• Irritability

If your blood sugar gets too low, it can become dangerous. Shaky hands, difficulty concentrating, and blurred vision are warning signs. 

If you are taking medication to lower your blood sugar, and you experience these symptoms, please alert your health coach. Your Revero provider may need to adjust your medication dosage. If you have a blood sugar meter, this is a good time to check your level. 

For a more detailed article about hypoglycemia, please refer to “Understanding Hypoglycemia” in the Resources tab of your app. Please review that article so that you are aware of the dangers of low blood sugar and what to do about it. 

Low blood pressure

Fatigue and low energy levels can also be caused by low blood pressure. The symptoms of low blood pressure are:

• Dizziness, particularly when rising from lying, squatting, or sitting to a standing position. This is known as “postural hypotension” which means low blood pressure in different positions. 
• Blurred vision
• Fatigue
• Confusion
• Nausea

If you experience these symptoms, please notify your health coach. There are different strategies to help, depending on your situation.

• If you’re taking blood pressure medications, your Revero provider may need to reduce your dosage as your body adapts to your new diet.
• You may have become dehydrated or low in sodium.
  
  • Increase your salt intake 
  • Drink more water 
  • The electrolyte packets from your starter kit are there for this reason. 

Dehydration and low sodium

Even if your blood pressure and blood sugar are within normal limits, it is possible that your body is dehydrated or that your sodium levels are low. Try using an electrolyte packet and drinking more water. 

Carb Withdrawal or Cravings

Because your body isn’t used to burning fats and ketones for fuel, you may experience carbohydrate cravings. Don’t give in! Instead, consider:

• Drink some water, possibly with an electrolyte packet
• Have a fatty snack, like an ounce of nuts or cheese
• Have a meaty snack, like some jerky or a couple of pieces of bacon
• Ask your coach for additional advice

Bowel Issues: Diarrhea, Constipation

Your gut may take time to adjust to your new diet. This can be from insufficient acid or enzyme production, or just your gut bacteria needing to adjust. It can also be a hydration or electrolyte issue.

• If you’re constipated (meaning hard stools that are in round little pieces) you may be dehydrated. Drink more water, preferably with electrolytes.
• If you have diarrhea, and it’s greasy looking in the toilet, eat less fat and increase your fat intake more gradually.
• If your stools are normal-looking and normal consistency, but less frequent, this may be normal if you’re eating less fiber than you used to.
• You may have some diarrhea for one to two weeks as your gut adapts. Stay well hydrated and give your body a chance to adapt.
• If you see bloody or black stools, alert your health coach

Muscle Cramps

Muscle cramps are a common adaptation symptom. They occur most often in the feet, toes, abdominal muscles, calf muscles, or hamstrings. 

• You may be dehydrated, so drink more water
• Your electrolyte levels may be low. This is often sodium, but could also be magnesium or potassium. Your electrolyte packets contain all three, so make sure you take two electrolyte packets per day, 8 hours apart. 
• If you’re going to exercise or work in the heat, take an extra electrolyte packet an hour before
• Ask your coach for advice if none of these measures help

Keto Rashes

Sometimes a rash can appear as an adaptation to a low-carbohydrate or ketogenic diet. There are many possible causes for rashes, so this is a good one to ask your coach about. A picture is worth many words here! 

Appetite Changes

When you are working to adapt to your new diet, it’s possible that you may experience appetite changes. This could be more appetite, cravings, or less appetite. 

• If you find yourself having carb cravings, have a fatty or meaty snack instead.
• Try to distinguish if it’s a habit or social situation, appetite, or a true hunger. A true hunger is relieved by a small fatty or protein snack.
• Ketones reduce appetite, so if you’re less hungry that may be because your body is becoming keto-adapted. If you have weight to lose, it’s a good idea to follow your appetite. Eat slowly until you are no longer hungry. 
• If you don’t need to lose any more weight, or need to gain weight, try having more nuts or full-fat dairy products. They often stimulate more appetite. 
• In either case, your body’s normal hunger and satiety mechanisms should normalize after following your diet. 
• If you’ve indulged in some carbs or processed foods that you shouldn’t have, you may find that these foods stimulate more appetite. It is one reason why we ask that you avoid processed or high-carbohydrate foods.

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