Brenda Khan
The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet that is popular among people looking to lose weight, build muscle, or improve their overall health. While the keto diet has been linked to numerous benefits, one common complaint is that dieters often feel tired and exhausted.
There are several reasons why someone may feel tired on a keto diet, including:
- Experiencing the keto flu, which includes symptoms such as headaches, fatigue, and nausea, as the body adjusts to lower carbohydrate intake.
- Intense cravings for grains and other carbohydrate-rich foods, leading to initial feelings of tiredness and lethargy.
- Not consuming enough calories, which can reduce the body's production of energy hormones and lead to a state of starvation mode.
- Not consuming enough fat, as the majority of energy on a keto diet comes from fat calories, and insufficient fat intake can result in fatigue.
- Dehydration, as the keto diet eliminates carbohydrates that help the body retain water and important electrolytes.
- Consuming unhealthy keto-friendly junk food that exceeds daily energy needs, leading to fatigue instead of feeling energized.
- Not consuming enough salt, which is important for managing the negative side effects of getting the body fat-adapted.
| Characteristics | Values |
|---|---|
| Reasons for tiredness | Keto flu, cravings for carbohydrates, not enough calories, not enough fat, not eating regularly, not enough exercise, dehydration, low salt intake, accidental low-calorie diet, low B vitamin levels, potassium deficiency, stomach acid deficiency, hidden carbs, low blood sugar, high blood sugar, lack of sleep |
| How to prevent tiredness | Eat more calories, eat regularly, eat more fat, exercise more, drink more water, add salt to diet, take supplements, eat healthy foods |
Keto flu
The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. The keto flu is not an actual flu, but the name is used because the symptoms can feel similar to flu, and the condition is caused by the body adapting to a new diet.
Symptoms of the keto flu include:
- Headaches
- Fatigue
- Tiredness
- Nausea
- Dizziness
- Sugar cravings
- Cramping
- Muscle soreness
- Irritability
- Diarrhea or constipation
- Trouble sleeping
- Poor focus and concentration
- Brain fog
These symptoms can range from mild to severe and usually appear within the first week of starting the diet, although they can last for several weeks. The keto flu is thought to be caused by a combination of factors, including genetics, electrolyte loss, dehydration, and carbohydrate withdrawal.
To ease the symptoms of the keto flu, it is recommended that people:
- Drink plenty of water
- Eat more often and include plenty of colorful vegetables
- Do not give up on the diet too soon
- Ease into the diet gradually, rather than stopping carbohydrates 'cold turkey'
- Replace lost electrolytes with supplements, or by salting food to taste
- Get plenty of rest
- Avoid strenuous exercise, but try light activities like walking or yoga
- Ensure they are eating enough fat and carbohydrates
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Low calorie intake
Low-calorie intake and keto fatigue
It is common to feel tired when starting a ketogenic diet. One of the reasons for this is that people often accidentally eat too few calories. This is because the keto diet suppresses appetite, making it easier to stay in a calorie deficit. In addition, some people associate the word "diet" with "low calorie" and so do not eat enough.
Undereating reduces the body's production of thyroid hormone and other energy hormones, and over time can even crash your metabolism. Not eating enough can leave you feeling exhausted and is a relatively common problem with people who are new to keto dieting.
To avoid this, it is important to eat enough calories to maintain your energy. If you are feeling low energy on the keto diet, eating a few more calories can help boost your energy levels and fight fatigue.
- Calculate your daily caloric needs using a formula like the Harris-Benedict equation, which will give you a rough approximation of your basal metabolic rate (BMR). If you are trying to lose weight, do not cut your daily calories by more than 500 calories less than your BMR.
- Track your calories in the beginning to make sure you are eating enough.
- Eat when you are hungry and until you are full, but only after you have been on the keto diet for a couple of months and are confident about how much you need to eat.
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Dehydration
To combat dehydration, it's important to get enough salt in your diet. You can add small amounts of salt to your meals or try electrolyte supplements, while also making sure you're drinking enough water (at least eight cups a day).
Other symptoms of dehydration include:
- Increased thirst
- Muscle cramps
- Headaches
- Fatigue and weakness
- Dark-coloured urine
If you're experiencing these symptoms, especially if they're persistent or severe, it's important to seek medical advice.
Other causes of fatigue on the keto diet
While dehydration is one of the main causes of fatigue for people on the keto diet, there are several other factors that could be contributing to feelings of tiredness:
- The "keto flu": In the initial stages of the keto diet, your body is adjusting to using fat instead of carbohydrates for energy, and this can cause symptoms like fatigue, headaches, and nausea. This usually passes within the first week or two.
- Not eating enough calories: The keto diet can suppress your appetite, and it's easy to undereat. Not consuming enough calories can lead to a decrease in energy hormones, leaving you feeling weak and lethargic.
- Eating "keto junk food": Prioritising "keto-friendly" processed foods over whole, unprocessed foods like vegetables, quality proteins, and healthy fats can lead to fatigue.
- Low blood sugar: Eating too many carbohydrates can cause spikes in blood sugar and lead to fatigue.
- High blood sugar: On the other hand, if you've been eating a lot of carbohydrates and sugar for years, and then suddenly switch to the keto diet, your blood sugar levels may rise temporarily as your body adjusts.
- Lack of sleep: Stress and poor sleep quality can lead to fatigue.
If you're feeling tired on the keto diet, it's important to address these potential causes and make any necessary adjustments to your diet and lifestyle.
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Poor diet choices
Secondly, a diet that is too restrictive can lead to undereating, which causes a reduction in the body's production of energy hormones, leading to tiredness. This is a common problem with the keto diet, as people often associate the word "diet" with "low calorie".
Thirdly, a diet that is too high in fat can lead to weight gain and obesity, which have been linked to increased levels of fatigue. Obesity can also lead to sleep disorders, which can further contribute to tiredness.
Finally, a diet that is lacking in essential nutrients can lead to health problems, including fatigue. For example, micronutrient deficiencies have been linked to oxidative stress and inflammation, which can contribute to fatigue.
To avoid fatigue caused by poor diet choices, it is important to ensure adequate intake of water, calories, and essential nutrients, and to avoid excessive consumption of fat and calories, which can lead to weight gain and obesity.
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Low blood sugar
To correct low blood sugar, it is important to reduce your carbohydrate intake and focus on a low-carb, high-fat diet such as the keto diet. This will help to lower your insulin levels and reduce the symptoms of hypoglycemia.
Additionally, it is important to be mindful of hidden sources of carbohydrates, such as sweeteners and seasonings, which can cause your blood sugar to spike. Tracking your carbohydrate intake and blood sugar levels can help you identify any hidden sources of carbohydrates and manage your blood sugar more effectively.
However, it is also important to note that extremely low-carbohydrate diets, such as the keto diet, can lead to dehydration and electrolyte imbalances, which can also cause fatigue. Therefore, it is crucial to ensure adequate hydration and electrolyte intake, especially during the initial stages of the keto diet.
Furthermore, other factors such as vitamin and mineral deficiencies, stress, and lack of sleep can also contribute to fatigue. Addressing these issues and making sure you are getting enough high-quality sleep can help improve your energy levels.
In summary, low blood sugar can be a contributing factor to fatigue, and by managing your carbohydrate intake, tracking your blood sugar levels, and addressing any underlying deficiencies or lifestyle factors, you can help improve your energy levels while on the keto diet.
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Frequently asked questions
There are several reasons why you may be feeling tired on keto. The most common cause is the
To prevent fatigue on keto, it is recommended to eat more calories, eat in regular intervals, consume more healthy fats, and ditch the keto junk food. It is also important to ensure proper hydration and electrolyte intake.
Yes, taking supplements such as electrolyte supplements, B vitamins, and MCT oil powder can help reduce symptoms of keto fatigue.
