Keto And Fatigue: What To Expect When Starting Out

Starting a keto diet can be a big metabolic change for your body, and it comes with several side effects, including fatigue. The transition period, also known as the keto flu, can last from a few days to a couple of weeks. During this time, your body is adjusting to burning fat instead of carbohydrates as its primary fuel source.

The keto flu can cause symptoms such as headaches, fatigue, low energy, and brain fog. It is important to ensure you are consuming enough water, salt, calories, and fat during this time. Additionally, supplementing with electrolytes like magnesium and potassium can help alleviate these symptoms.

The good news is that the keto flu is usually temporary, and your energy levels should increase once you are fully keto-adapted.

The transition from burning sugar to burning fat can take time, and you may feel tired during this period

When you start a keto diet, your body switches from burning sugar to burning fat as its primary fuel source. This is a big metabolic change, and it can take some time for your body to adjust.

The transition period is often called "keto flu" and it can last from a few days to a couple of weeks. During this time, you may experience symptoms such as fatigue, low energy, headaches, and brain fog. This is because your body is still learning how to burn fat efficiently for fuel.

To help ease the transition and reduce fatigue, it is important to make sure you are consuming enough water, salt, calories, and fat. Increasing your intake of Vitamin B5 can also help boost your energy levels during this period.

Additionally, it is recommended to start with a low-intensity exercise routine and gradually increase the intensity as your body adjusts to burning fat.

The good news is that the fatigue and other side effects are usually temporary. Once your body becomes keto-adapted and starts burning fat efficiently, you may experience increased energy levels and improved mental clarity.

Make sure you are getting enough fat. If you cut carbs and don't add enough fat, fatigue is inevitable

When starting a keto diet, it is normal to feel tired. This is because your body is going through a big metabolic change, switching from burning glucose to burning fat as its primary fuel source. This transition period is often referred to as the "keto flu", and it can last from several days to a couple of weeks.

To ensure you are getting enough fat on the keto diet, you need to make a conscious effort to include extra fat in your meals. Here are some tips to help you get enough fat:

• Eat fatty meats such as sirloin, rib-eye steak, pork belly, lamb neck, bacon, sausages, and poultry with skin.
• Cook your vegetables in butter or high-quality vegetable oils such as coconut oil, avocado oil, flax oil, or cold-pressed olive oil.
• Use full-fat cream or butter in your tea and coffee.
• Choose snacks that contain some fat, such as cheese, macadamia nuts, Brazil nuts, and avocados.
• Use high-fat sauces and condiments, preferably homemade.
• Eat eggs, which are about 65% fat and 35% protein.
• Favour fatty cuts of meat such as ribeye, chuck roast, and lamb leg.
• Cook low-carb vegetables in fats such as coconut oil or butter.
• Take MCT oil, which is quickly converted into ketones for energy.
• Make fat bombs, which are high-fat, low-carb snacks or treats.
• Eat avocados, which are packed with healthy unsaturated fats and are incredibly versatile.
• Stock up on nuts and seeds such as cashews, walnuts, macadamias, almonds, and pumpkin seeds.
• Add an egg to your meals or eat it as a quick snack with a sprinkle of sea salt.
• Include full-fat sour cream in your meals or as a dip for fresh berries.
• Choose full-fat, unprocessed cheese such as Brie, Parmesan, feta, and Gruyère.
• Make your own mayonnaise or buy a brand without hidden sugars and preservatives, and use it in salad dressings or as a dip for vegetables.
• Use tahini, a Middle Eastern paste made from sesame seeds, in smoothies, salad dressings, or keto bombs.
• Combine ingredients such as unsweetened coconut flakes, nuts, seeds, and lime zest in a food processor to make a sprinkle for grilled or roasted meat or veggies.
• Make a savoury olive sprinkle by blending pitted olives, fresh herbs, lemon zest, olive oil, and a pinch of crushed red pepper in a food processor.
• Choose fattier cuts of meat such as organic chicken thighs and legs with the skin on, well-marbled grass-fed beef, and 70/30 grass-fed ground beef.
• Eat sustainable salmon, mackerel, and sardines, which are high in healthy omega-3 fatty acids.

Remember, it is important to track your macronutrients to ensure you are getting the right balance of carbs, fat, and protein. You can use a macro tracker app or keep a food diary to help you stay on track.

You may be experiencing the keto flu, a collection of flu-like symptoms that includes fatigue, headaches, and brain fog

First, make sure you are consuming enough water and electrolytes, especially sodium, magnesium, and potassium. This is crucial because the keto diet causes your body to lose water and electrolytes at a faster rate. Drinking a glass of water with half a teaspoon of salt can help alleviate symptoms within 15-30 minutes. You can also try drinking bone broth or taking an electrolyte supplement.

Second, ensure you are consuming enough fat. When you cut out carbs, you need to replace them with fat to give your body enough fuel and energy. Eat fatty meats like steak, pork belly, and bacon, and add extra fat to your cooked vegetables and salads with butter and healthy oils like avocado oil and olive oil.

Third, get enough sleep and rest. Starting the keto diet can be a big change for your body, and it's important to give yourself time to adjust. You may feel more tired than usual, so listen to your body and don't over-exert yourself.

Finally, be patient and give your body time to adapt. The keto flu is usually a temporary side effect, and most people find that their energy levels increase once they are fully keto-adapted. This can take a few days to a couple of weeks, so stick with it and your fatigue should improve.

You could be dehydrated. Drink plenty of water and replenish your electrolytes

When you start a keto diet, your body switches from burning glucose (sugar) to burning fat as its primary fuel source. This is a big metabolic change, and it comes with quite a few side effects. One of the most common side effects is dehydration, which can lead to fatigue and tiredness.

The keto diet has a diuretic effect, which means that you lose a lot of water weight when you first start. This is because carbs require a lot of water for storage, so as your carb stores deplete, you lose a lot of water. This can lead to dehydration if you don't drink enough water to replace what you're losing.

In addition to water, you also lose electrolytes when you start a keto diet. Electrolytes are minerals such as sodium, potassium, and magnesium, which are essential for many bodily functions, including energy production. A deficiency in any of these electrolytes can lead to fatigue and tiredness.

So, if you're feeling tired when starting a keto diet, it's important to drink plenty of water and replenish your electrolytes. Here are some tips to help you stay hydrated and replenish your electrolytes:

• Drink a glass of water with half a teaspoon of salt. This can help replace the sodium you're losing and can reduce fatigue within 15-30 minutes.
• Drink bone broth or bouillon, which are better-tasting options that also provide sodium.
• Make sure you're getting enough magnesium and potassium, in addition to sodium. You can get these electrolytes from foods such as leafy greens, avocados, and nuts, or consider taking a supplement.
• If you're experiencing leg cramps, which can be caused by electrolyte imbalances, try increasing your fluid intake and getting enough salt. You can also supplement with magnesium, as it's often deficient in those who are experiencing leg cramps.
• If you're constipated, which is another possible side effect of starting a keto diet, increase your fluid intake and get enough salt. Constipation can be caused by dehydration, so drinking more water can help. Eating plenty of fibre-rich foods, such as vegetables, nuts, and ground flaxseed, can also help.

Try taking a vitamin B supplement, particularly vitamin B5

Feeling tired is a common side effect of the keto diet, especially for first-timers. This is because moving from carbs to fat as your main fuel source is a huge change for your body.

One way to fight tiredness is to try taking a vitamin B supplement, particularly vitamin B5. Vitamin B5, or pantothenic acid, is a cofactor for energy metabolism, specifically for enzymes that help you break down fat. It is also essential in the adaptation to fat-burning.

You can get vitamin B5 from food sources such as avocado, sunflower seeds, eggs and beef liver. However, if you are unable to get enough vitamin B5 from your diet, you may want to consider taking a supplement.

Other B vitamins are also important for keto dieters as they help your body convert carbs into glucose, which gives you energy. B vitamins can be found in dark green vegetables like broccoli, collards and spinach, as well as bone-in pork chops.

In addition to vitamin B, there are other supplements that can help fight tiredness on the keto diet. These include:

• Exogenous ketones, which can boost your energy levels and help you avoid keto flu symptoms
• MCT oil, which can increase ketones and provide a rapid energy boost
• Co-enzyme Q10 and L-carnitine, which assist in creating ATP molecules and help to transform fat into energy
• Electrolytes such as potassium and magnesium, which can replenish your electrolyte levels and combat keto flu

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