The ketogenic diet, commonly known as keto, is a nutritional approach emphasizing very low carbohydrate, high-fat, and moderate-protein intake. This diet shifts the body’s metabolism into ketosis, where it primarily burns fat for fuel instead of carbohydrates. Heart palpitations are sensations of a racing, pounding, fluttering, or skipping heart, often felt in the chest, neck, or throat. These feelings can sometimes arise for individuals adopting a ketogenic diet.
Understanding Heart Palpitations on Keto
Individuals transitioning to a ketogenic diet may experience heart palpitations due to several physiological adjustments. A primary factor is electrolyte imbalance. The significant reduction in carbohydrate intake leads to decreased insulin levels, signaling the kidneys to excrete more water and electrolytes, including sodium, potassium, and magnesium. These minerals are essential for proper heart function and maintaining its rhythm.
Dehydration frequently accompanies this electrolyte loss. As the body depletes its glycogen stores, which bind water, substantial fluid is shed. This rapid water loss can lead to dehydration, further exacerbating electrolyte deficiencies and potentially increasing heart rate. Many people experience these symptoms as part of the “keto flu,” a common collection of temporary side effects during the initial adaptation phase.
The body’s metabolic shift to burning fat can also involve temporary changes in sympathetic nervous system activity. The initial transition might temporarily increase levels of stress hormones like adrenaline and noradrenaline. This temporary increase in sympathetic stimulation can influence heart rate and contribute to the sensation of palpitations, particularly in the first few weeks.
Strategies for Managing Palpitations
Managing heart palpitations while on a ketogenic diet often involves addressing the underlying causes related to the body’s adaptation. A primary strategy includes ensuring adequate electrolyte intake, particularly sodium, potassium, and magnesium. Incorporating sufficient salt into meals or using electrolyte supplements can help replenish lost sodium.
Consuming foods naturally rich in potassium and magnesium is also beneficial. Examples include leafy green vegetables like spinach, avocados, and certain nuts. Increased water intake is crucial to prevent dehydration.
Some individuals find that a more gradual transition into the ketogenic diet helps their body adjust more smoothly, potentially reducing the intensity of initial symptoms like palpitations. Monitoring symptoms and tracking dietary intake can help identify effective strategies. These approaches are general recommendations and not a substitute for professional medical guidance.
When to Consult a Healthcare Professional
While heart palpitations on a ketogenic diet are often temporary and linked to the body’s adjustment, certain situations warrant medical attention. If palpitations persist, worsen, or become more frequent despite hydration and electrolyte management, consult a healthcare provider.
Accompanying symptoms such such as chest pain, severe shortness of breath, dizziness, lightheadedness, or fainting are red flags requiring prompt medical evaluation. These symptoms could indicate a more serious underlying cardiac condition.
Individuals with pre-existing heart conditions, a history of heart disease, diabetes, or other chronic health issues should always consult their doctor before starting or continuing a ketogenic diet. A healthcare professional can help determine if the diet is appropriate and monitor for potential adverse effects, ensuring safety.