The keto diet has skyrocketed in popularity, with millions adopting it as a means to lose weight, improve metabolic health, and increase energy levels. While many have experienced these benefits, some individuals report unexpected side effects like swollen eyes from the keto diet. While eye puffiness is not a common complaint, it can be concerning and uncomfortable for those who experience it. Understanding the underlying causes of this swelling and how it relates to keto is essential for managing it effectively.
The purpose of this article is to dive deep into the reasons behind swollen eyes when following the keto diet, along with actionable solutions to help you enjoy keto without discomfort. Let’s explore the causes and remedies, based on top sources and health experts.
What Are Swollen Eyes from the Keto Diet?
When following the keto diet, some individuals experience unexpected puffiness around the eyes. This swelling can happen in varying degrees, from mild puffiness to more severe inflammation, making your eyes look swollen. In most cases, this eye swelling is temporary, but it is important to understand why it happens, especially if you’re committed to long-term keto success.
Eye swelling, or periorbital edema, is typically caused by fluid retention or inflammation in the tissues around the eyes. This can make you look tired and puffy and is sometimes accompanied by dark circles, adding to the visual discomfort.
While many might assume that swollen eyes are only linked to allergies or lack of sleep, there are multiple ways the keto diet itself may contribute to this problem.
7 Shocking Causes of Swollen Eyes from the Keto Diet
Many people do not associate swollen eyes with dietary changes, but as we’ll see, the keto diet impacts various body systems which can lead to this issue. Below are seven potential causes of eye swelling that could be triggered by your keto lifestyle:
1. Dehydration: A Key Contributor to Swollen Eyes
One of the first things that occur when you start the keto diet is a rapid loss of water weight. This is due to the body flushing out excess glycogen stores, which are tied to water molecules. As the water leaves your body, there is an increased risk of dehydration. Dehydration, in turn, can lead to swollen eyes because the body begins to retain whatever fluid is left, causing puffiness, particularly around sensitive areas like the eyes.
It’s crucial to drink enough water when on the keto diet. Many health experts recommend increasing water intake by at least 25% when following a low-carb plan to prevent dehydration and related symptoms like eye puffiness, headaches, and muscle cramps.
2. Electrolyte Imbalance: A Hidden Cause of Puffy Eyes
The keto diet forces the kidneys to excrete more water than usual, flushing out essential electrolytes like sodium, potassium, and magnesium in the process. When your electrolyte balance is off, your body may try to hold onto the remaining water, leading to fluid retention, which shows up as swollen eyes.
Replenishing electrolytes is vital to prevent this. Consuming foods high in these key minerals—such as avocados, leafy greens, and nuts—along with electrolyte supplements, can help prevent eye puffiness and other symptoms of electrolyte deficiency, like fatigue and headaches.
3. Inflammation Triggered by Keto Adaptation
Inflammation can be another cause of swollen eyes on keto. During the initial adaptation phase, your body switches from burning carbohydrates to burning fat for fuel. This process, called ketosis, can sometimes trigger an inflammatory response in the body as it adjusts to this new metabolic state. This inflammation can manifest as puffy eyes, skin breakouts, and other signs of inflammation.
Eating anti-inflammatory foods like fatty fish, olive oil, and nuts while avoiding processed foods can help combat this issue.
4. Sleep Disruption and Its Link to Puffy Eyes
Another common side effect of the keto diet is sleep disruption. Many keto dieters report difficulty falling asleep, staying asleep, or experiencing restlessness. The keto diet changes your hormone levels, and for some, it affects melatonin production, which is vital for regulating your sleep cycle. Lack of sleep or poor-quality sleep can directly cause swollen eyes.
Prioritizing sleep hygiene, such as creating a bedtime routine and reducing blue light exposure from screens, can help you sleep better and reduce eye puffiness.
5. Hormonal Changes: A Potential Cause of Fluid Retention
Switching to a keto diet causes significant shifts in your hormone levels. Hormones like cortisol, insulin, and leptin can fluctuate during the first few weeks of keto. These changes can lead to water retention, causing puffy eyes and swelling in other parts of the body.
To balance hormone levels, it’s important to eat plenty of nutrient-dense, whole foods and avoid processed foods that may trigger hormonal spikes.
6. Allergic Reaction to Common Keto Foods
The keto diet often introduces new foods into your diet that may not have been regular staples before, such as full-fat dairy, nuts, and eggs. For some, these foods can trigger mild allergic reactions, causing swollen eyes as a side effect.
If you suspect a food allergy, consider eliminating common allergens like dairy and nuts from your diet for some time to see if your symptoms improve.
7. Keto Flu: A Common Side Effect That Includes Puffy Eyes
The infamous “keto flu” is a group of symptoms that many people experience during the first week or two of switching to a keto diet. These symptoms include fatigue, headaches, irritability, and swollen eyes. The keto flu is often caused by a combination of dehydration and electrolyte imbalance, both of which can lead to puffy eyes.
Drinking more water, increasing your salt intake, and resting is essential during this period to help reduce the symptoms of keto flu, including eye puffiness.
How to Prevent and Treat Swollen Eyes from the Keto Diet?
While swollen eyes from the keto diet can be frustrating, there are practical steps you can take to minimize and prevent this side effect. Below are some tried-and-true methods for reducing puffiness while staying on track with your keto goals.
1. Stay Hydrated
Proper hydration is key to preventing swollen eyes. As mentioned earlier, the keto diet leads to a diuretic effect that can dehydrate the body. Make sure to drink at least 8–10 cups of water per day, and increase your water intake if you exercise frequently or live in a hot climate.
2. Increase Your Electrolyte Intake
To avoid an electrolyte imbalance, it’s essential to replenish sodium, potassium, and magnesium lost through urine. You can do this by incorporating electrolyte-rich foods into your diet, such as leafy greens, seeds, and avocados, or by taking supplements as needed.
3. Adjust Your Diet
If inflammation seems to be causing your swollen eyes, consider adjusting your diet to include more anti-inflammatory foods like salmon, chia seeds, and olive oil. Limiting your intake of processed meats and foods high in omega-6 fatty acids can also reduce inflammation.
4. Improve Your Sleep Routine
If sleep disruption is contributing to your puffy eyes, you can improve your sleep quality by creating a calming bedtime routine. Try to go to bed at the same time every night, limit caffeine intake in the afternoon, and reduce exposure to screens before bedtime.
5. Eliminate Possible Food Allergens
If you suspect food allergies are causing your swollen eyes, try cutting out common allergens like dairy, eggs, or nuts from your diet for a few weeks to see if your symptoms improve.
6. Consult with a Healthcare Provider
If your eye swelling persists, even after trying these remedies, it’s important to consult with a healthcare provider. They can run tests to check for underlying health conditions or food allergies that may be contributing to the problem.
