Should I be worried about low blood sugar on keto or while intermittent fasting?

No. Unless you are diabetic, your body will naturally manage your blood sugar levels within healthy ranges. However, when you transition to a ketogenic diet, your body goes through an adaptation phase, during which your body may produce more insulin than it needs. This can cause your blood sugar levels to drop too quickly and some people experience temporary side effects such as dizziness, irritability, shakiness, nausea, flushing and headaches.

You can reduce the severity of any of these keto flu symptoms by making your transition more gradual and ensuring you are well hydrated at all times. Ease into the ketogenic diet by decreasing your carb intake by 20 to 30 grams daily for several days until you reach your target daily intake. Eating small meals every three hours might also help stabilize blood sugar levels and help you get into keto more easily.

If you experience severe ketosis symptoms like extreme shakiness or feeling very faint you can have a small drink of fruit juice to rapidly elevate your blood sugar, but this will temporarily take you out of ketosis and slow down your adaption. Some people find the transition to keto easier than others and if you have insulin resistance or pre-diabetes you may find you have more ketosis symptoms or keto flu symptoms associated with changing blood sugar levels.

As your body adapts to using ketones for fuel, instead of carbohydrates, it will get more efficient and you will not feel any ketosis symptoms associated with low blood sugar. Your body is actually able to convert protein in your diet to the minimal amount of glucose it needs to keep you energized and active all day long without consuming carbohydrates.

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