Keto And Fatigue: What's The Real Deal?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that aims to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. While the keto diet has been linked to several health benefits, one common complaint is that dieters often feel exhausted, especially during the initial stages of the diet. This fatigue is often attributed to the keto flu, which includes symptoms such as headaches, tiredness, and nausea, and typically lasts for the first week of the diet. Additionally, the body's transition from burning carbohydrates to burning fat for energy can result in fatigue and other symptoms of an energy shortage during the adaptation period. Other factors that may contribute to fatigue on the keto diet include insufficient calorie or fat intake, inadequate electrolyte consumption, and improper macronutrient ratios.

Keto flu

The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The symptoms are similar to those of the flu, and they are caused by the body adapting to a new diet consisting of very few carbohydrates.

The symptoms of keto flu include:

• Headache
• Brain fog
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Sugar cravings
• Cramping
• Stomach aches or pains
• Poor focus and concentration

The keto flu is believed to be caused by a combination of factors, including genetics, electrolyte loss, dehydration, and carbohydrate withdrawal. It is important to note that not everyone will experience the keto flu when starting a ketogenic diet. Some people are naturally "metabolically flexible" and can shift metabolic states easily without any adverse health symptoms.

The keto flu is typically short-term, and symptoms usually resolve within a few days to a few weeks. However, in some cases, the keto flu can last up to a month.

• Drink plenty of water to stay hydrated and prevent dehydration, which is a common issue when starting a ketogenic diet.
• Eat more frequently and include plenty of colorful vegetables in your meals.
• Do not give up on the diet too quickly; give your body time to adjust to the new way of eating.
• If needed, ease into the diet gradually, rather than making a sudden change.
• Replace electrolytes by salting your food to taste and including potassium-rich, keto-friendly foods like leafy greens and avocados.
• Get enough sleep, as fatigue and irritability are common complaints during the adaptation period.
• Make sure you are consuming enough fat, the primary fuel source on the ketogenic diet.
• If needed, reduce your carbohydrate intake gradually instead of eliminating them all at once.

Cravings for grains and carbs

When starting a keto diet, it is normal to experience cravings for grains and other carbohydrate foods. This is because your body has run on carbohydrates for fuel for most of your life. Therefore, it is only natural that your body craves its primary source of energy.

However, it is important to remember that the keto diet is a low-carbohydrate diet. Generally, people following a keto diet reduce their carbohydrate intake to less than 50 grams a day. This is a significant reduction, as many people who are not on a keto diet consume upwards of 225-325 grams of carbohydrates per day.

If you are experiencing cravings for grains and other carbohydrate foods, it is important to remember that these cravings are likely to be temporary. As your body adjusts to the keto diet, the cravings will likely subside. In the meantime, there are a few things you can do to manage these cravings:

• Eat more calories: It is common for people to associate the word "diet" with "low calorie". However, on the keto diet, it is important to consume enough calories to maintain your energy levels. Undereating can lead to a decrease in your body's production of energy hormones, and can even send your body into "starvation mode". Eating more calories can help boost your energy levels and fight fatigue.
• Eat regularly: Eating regularly is one of the best ways to provide plenty of energy for your body, especially when you are just starting the keto diet. Aim for at least three meals and a few snacks a day, spread evenly throughout the day. This will help keep your energy levels high and avoid any slumps.
• Prioritize healthy fats: On the keto diet, the majority of your energy comes from fat calories. Therefore, it is important to make sure that healthy fats feature prominently at every meal. This will ensure that your body has sufficient fuel and can help reduce fatigue.
• Avoid "dirty keto": Dirty keto is an approach to the keto diet that allows for highly processed and packaged foods. While this may be convenient, it is not the best way to ensure you are getting all the nutrients your body needs. Eating fresh vegetables, high-quality protein, and plenty of healthy fats is a better way to ensure you are getting the energy you need.
• Check your carb intake: While the keto diet is a very low-carb diet, that doesn't necessarily mean you have to eat zero carbs. For most people, the correct amount is somewhere between 30-50 grams of net carbs per day. However, if you are feeling tired all the time, it may be worth testing your ketone levels to ensure you are actually in ketosis. Lowering your carb intake may help address fatigue.
• Get active: Studies have shown that sitting around can actually make you feel more tired. Even brisk daily walks can help increase your energy levels. However, if exercise makes your fatigue worse, it may be a sign of an underlying health issue, and you should consult a doctor.

Not getting enough calories

Undereating on the keto diet can lead to reduced production of thyroxine and other energy hormones in the body. Consuming too few calories can even send your body into "starvation mode" over time. This can leave you feeling exhausted and is a common problem for people new to the keto diet.

To combat this, you can try eating a few more calories to help boost your energy levels and fight fatigue. Even if your goal is weight loss, you can experiment with eating more calories to boost your energy levels. Try eating healthy keto-friendly whole foods and letting your appetite guide your food intake for the next 2-4 weeks. You may be surprised to find that your tiredness disappears without slowing down your fat loss results.

It is important to note that this is different from a mild calorie deficit, which is good for sustainable weight loss. A healthy weight loss strategy is to decrease your daily calories by about 500, resulting in approximately one pound of weight loss per week.

Additionally, it is crucial to track your calorie intake, especially when starting a ketogenic diet. Counting calories can be tedious, but it is necessary to ensure you are not in a significant calorie deficit. Once you have been on the keto diet for a couple of months, you can transition towards intuitive eating, where you eat when you are hungry and stop when you are full.

Remember, the keto diet is not meant to be a low-calorie diet. Make sure to consume enough calories to maintain your energy levels and support your body's metabolic needs.

Not getting enough fat

When on the keto diet, the majority of your energy comes from fat calories in the form of stored body fat as well as dietary fats that you eat. If you avoid fats on the ketogenic diet, your body will be short on its primary source of energy, which can lead to feelings of exhaustion and fatigue.

The keto diet is not just a 'low-carb, high-fat' fad, as 75% of calories should come from healthy fats, with 20% from protein and 5% from carbohydrates. If this metric is maintained, the body will stay in ketosis for longer, and consequently, burn stored fat.

Healthy fats options such as avocado, butter, cheese, and bacon will need to be eaten, as long as they are not saturated or trans fats. If you do not eat enough fat on keto, your body will go into survival mode, making you feel hungrier and causing your body to prioritise storing fat. This will make fat loss nearly impossible to achieve, so make sure you are eating enough healthy fats!

Getting More Fat on Keto

The following fat intake sources will help you to stay fuller for longer, whilst also helping to promote a state of ketosis:

• High-fat nuts, such as cashews
• Low-carb vegetables
• Lean meats and fatty fish, including chicken, salmon, mackerel, and turkey
• Red meats like prime cuts of steak and grass-fed beef
• Greek yogurt topped with high-fat nuts or seeds
• Fat bombs
• Grass-fed butter or ghee
• Extra virgin olive oil
• Bacon grease for cooking

Not eating regularly

One of the most common reasons for fatigue on the keto diet is not eating regularly. Eating regularly is one of the best ways to provide your body with plenty of energy, especially when you're just starting out on keto. It is recommended that keto dieters have at least three meals and a few snacks a day, spread evenly throughout the day, to keep energy levels high. If you're new to keto, combining it with intermittent fasting could lead to energy depletion.

If you're not used to the keto diet, it's important to be mindful of your meal schedule and make sure you're eating enough throughout the day. This will help you avoid any energy slumps and ensure your body has the fuel it needs.

In addition to regular meals, it's also important to make sure you're eating enough calories and healthy fats. Undereating on the keto diet can reduce your body's production of energy hormones, leading to fatigue. Similarly, not getting enough fat in your diet can leave you feeling exhausted since fat is your primary source of energy on keto.

By focusing on regular meals, adequate calorie intake, and including healthy fats, you can help combat fatigue and improve your energy levels while on the keto diet.

Frequently asked questions