Jeffrey Salazar
The ketogenic diet is a low-carbohydrate, high-fat diet that aims to induce ketosis, a metabolic process where the body burns fat for energy instead of carbohydrates. While the keto diet is popular for weight loss, one of its common side effects is fatigue, often referred to as keto flu. This fatigue typically occurs during the initial few weeks as the body transitions from burning carbohydrates to burning fat for energy. Other factors contributing to tiredness on a keto diet include insufficient consumption of healthy fats and protein, dehydration, electrolyte imbalance, and a sedentary lifestyle. However, some people may experience improved energy levels after the adjustment period.
| Characteristics | Values |
|---|---|
| Fatigue | Tiredness is a common side effect of the ketogenic diet, especially during the first few weeks. This is due to the body switching from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body. |
| Keto Flu | Some people experience a set of symptoms called "keto flu" 2-7 days after starting the diet, which includes fatigue, headaches, constipation, and difficulty sleeping. |
| Dehydration | The ketogenic diet can lead to dehydration, as the body eliminates glycogen, which holds water, from the bloodstream. Dehydration can contribute to feelings of fatigue. |
| Nutrient Deficiencies | The restrictive nature of the ketogenic diet can lead to deficiencies in vitamins, minerals, and fiber, which can result in fatigue. |
| Sedentary Lifestyle | A lack of physical activity can contribute to feelings of tiredness. Regular exercise, including a combination of weight training and cardio, is recommended for optimal energy levels on the keto diet. |
| Meal Schedule | Eating irregularly or not consuming enough healthy fats and proteins can affect energy levels. It is recommended to eat at least three meals and a few snacks a day, spread evenly throughout the day. |
| Adaptation Period | It can take time for the body to adapt to the ketogenic diet and for fatigue to improve. Staying strict with the diet for the first six weeks can help with fatigue levels. |
| Salt Intake | Increasing salt intake can help lower the negative side effects of the keto diet, including fatigue. |
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What You'll Learn
Dehydration and nutrient deficiencies
Dehydration
The keto diet can lead to dehydration due to the elimination of glycogen, which holds water, from the bloodstream. This can cause an increased thirst, which is a common sign of dehydration. Additionally, dehydration can lead to a loss of electrolytes, which can stress the kidneys and make underlying conditions worse. Research into ketogenic diets for sports performance lists dehydration as a side effect, and athletes following the keto diet may be at a higher risk of kidney stones, which is a complication of dehydration.
Nutrient deficiencies
The keto diet is restricted in terms of the food groups one can consume. This means that, without careful planning, people on the keto diet may not receive the necessary nutrients, vitamins, minerals, and fibres that they would usually get from fresh fruits, legumes, vegetables, and whole grains. These deficiencies can lead to a host of health issues, including constipation, which is common on the keto diet due to the lack of fibre. In addition, inadequate magnesium, vitamin C, and potassium can contribute to muscle cramps, fatigue, and weakened immune function.
It is important to note that fatigue is a common side effect of the keto diet, especially during the first few weeks. This occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body, so the transition period may result in feelings of fatigue. However, if fatigue persists beyond a week or two, it could point to other issues, such as nutrient deficiencies, dehydration, or the "keto flu".
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Lack of healthy fats
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet that induces ketosis in the body to burn more body fat. While the diet allows for a high-fat intake, it is important to prioritize healthy fats. Monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish are recommended to promote heart health.
A lack of healthy fats in the ketogenic diet can lead to fatigue and tiredness. This occurs because the body is deprived of its primary source of energy, which comes from fat calories in the form of stored body fat and dietary fats. Insufficient fuel in the form of fats can result in exhaustion or fatigue, especially for those new to the keto diet.
When starting the keto diet, it is essential to eat regularly and spread meals and snacks throughout the day to maintain consistent energy levels. Combining keto with intermittent fasting or a sedentary lifestyle can contribute to energy depletion and tiredness.
Additionally, the keto diet's restriction of carbohydrates and emphasis on high-fat foods can lead to nutrient deficiencies, including low fiber intake, which can cause constipation, muscle cramps, fatigue, and weakened immune function. The high-fat nature of the diet has also been associated with negative impacts on heart health, including increased risks of high blood pressure, high cholesterol, and heart disease.
It is crucial to consult a medical professional before starting the keto diet, as it may not be suitable for everyone, especially those at risk for cardiovascular disease or with a family history of heart-related conditions.
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Insufficient protein
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. It aims to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. This shift in fuel sources can cause fatigue, especially during the initial transition period.
Consuming insufficient protein is a common mistake on the keto diet, especially for active individuals. Protein is essential for maintaining energy levels, and a lack of it can lead to feelings of tiredness and fatigue. While the keto diet does not advocate a high protein intake, it is crucial to consume adequate amounts of protein to support overall health and energy levels.
To avoid protein deficiency on the keto diet, it is important to track your protein intake and ensure it aligns with your goals. Utilizing tools such as a keto macro calculator and fitness apps can help you determine the optimal protein intake for your body and activity level. Additionally, focusing on consuming healthy protein sources is crucial. The keto diet can be flexible and allow for highly processed foods, but prioritizing whole, nutritious protein sources will support your energy levels and overall health.
Furthermore, combining the keto diet with regular exercise can help alleviate tiredness. Even light activities, such as brisk walking, can boost energy levels. However, it is important to listen to your body and not overexert yourself, especially if you are new to the keto diet or dealing with fatigue.
In summary, insufficient protein intake on the keto diet can contribute to feelings of tiredness. By ensuring adequate protein consumption, staying active, and prioritizing healthy food choices, you can help mitigate fatigue and support your energy levels while on the keto diet.
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Keto flu
The keto flu is a set of symptoms that some people experience when starting a ketogenic diet. The ketogenic diet is a popular way to lose weight and improve health, but it is associated with some unpleasant initial side effects. The keto flu is not an actual flu, and you will not develop a fever. However, the symptoms can be distressing and may cause some dieters to give up.
Symptoms of the keto flu include fatigue, muscle cramps, stomach discomfort, headache, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhoea or constipation, trouble sleeping, poor focus and concentration, and brain fog. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. Normally, your body burns carbohydrates for energy, so when you drastically reduce your carb intake, your body is forced to burn ketones and fatty acids for energy instead. This metabolic process is known as ketosis.
Symptoms of the keto flu usually appear within the first few days of starting the diet and can range from mild to severe. In most cases, the symptoms last a few days, but they can sometimes persist for several weeks or, in rare cases, even up to a month.
There are some ways to reduce the symptoms of the keto flu. Staying hydrated by drinking plenty of water is important, as the keto diet can deplete your water stores and put you at risk of dehydration and electrolyte imbalances. Replacing lost fluids is especially important if you are experiencing diarrhoea. Eating more frequently and including plenty of colourful vegetables in your diet can also help. While strenuous exercise should be avoided, light activities like walking, yoga, or leisurely biking may improve symptoms. Finally, reducing caffeine intake and improving sleep hygiene can also help alleviate keto flu symptoms.
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Disrupted sleep
The ketogenic diet is a high-fat, moderate protein, and low-carbohydrate diet. Typically, the body uses carbohydrates as its primary source of energy, but the keto diet restricts carbohydrates to 50 grams or less per day, forcing the body to use fat as its primary source of fuel. This shift from carbohydrates to fat can cause disruptions in sleep, commonly known as "keto insomnia".
Keto insomnia is a temporary issue that occurs when someone new to the keto diet reduces their carbohydrate intake. This reduction in carbohydrates can cause difficulty falling or staying asleep. The insomnia is usually experienced within the first few days of starting the diet and tends to fade with time. However, it is important to note that not everyone experiences sleep issues when transitioning to a keto diet.
The keto diet's impact on sleep may be related to its effects on a brain chemical called adenosine, which is important for sleep regulation. Adenosine levels build up in the body throughout the day, contributing to feelings of reduced alertness and wakefulness, and eventually promoting deeper slow-wave sleep at night. The keto diet has been found to promote adenosine activity, which can help relax the nervous system and improve sleep.
Some studies have shown that the keto diet may offer benefits for sleep. For example, a study found that the keto diet helped reduce daytime sleepiness in a group of obese patients. Additionally, the keto diet has been found to increase REM sleep and overall sleep quality in children with epilepsy. However, there is a need for more research to fully understand the relationship between the keto diet and sleep.
To mitigate the negative impact of the keto diet on sleep, some suggest easing into the diet, eating carbohydrates in the evening, and replenishing electrolytes.
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Frequently asked questions
Feeling tired is a common side effect of the ketogenic diet, especially when your body is still adjusting to it. This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body.
The fatigue usually occurs during the first few weeks of starting the diet. After several weeks on the diet, people should notice an increase in their energy levels. If the fatigue lasts for more than a week or two, it could point to other issues that need to be addressed.
Here are some tips to reduce fatigue:
- Eat regularly and have at least three meals and a few snacks a day, spreading them evenly throughout the day.
- Increase your salt intake by seasoning your food generously or adding a teaspoon of salt to a glass of water in the morning.
- Stay active and exercise at least 3-5 times a week, including a combination of weight training and cardio.
