Keto And Energy: Is Low Stamina Inevitable?

The ketogenic, or keto, diet is a popular low-carb, high-fat diet that has been linked to numerous health benefits, including weight loss, reduced blood sugar levels, and improved overall health. However, one of the most common side effects of the keto diet is tiredness or low energy.

There are several reasons why people may experience fatigue on the keto diet. One common cause is the keto flu, which occurs during the initial transition phase as the body adjusts to using fat instead of carbohydrates as its primary fuel source. This can lead to symptoms such as fatigue, headaches, and nausea, which usually subside within the first week.

Another reason for low energy on keto could be inadequate calorie or fat intake. The keto diet can naturally decrease appetite, leading to unintentional undereating and a significant calorie deficit, which can result in fatigue and metabolic issues. Additionally, not consuming enough healthy fats can lead to low energy levels since fat is the primary source of energy on the keto diet.

Dehydration and electrolyte imbalances are also common causes of fatigue on keto. The keto diet's low-carb nature can lead to increased water and electrolyte loss, resulting in dehydration and symptoms such as fatigue, muscle cramps, and headaches.

Other factors that may contribute to low energy on keto include excessive exercise, poor-quality food choices (dirty keto), stress, and inadequate sleep.

Keto Flu

The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The symptoms can include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carbohydrate intake forces your body to burn ketones for energy instead of glucose. This switch to burning fat for energy is called ketosis. Normally, fat is a secondary fuel source that the body uses when glucose is not available. However, on a ketogenic diet, carbohydrates are typically reduced to 20 to 50 grams per day, which can be a significant shock to the body.

The keto flu is not an actual flu, and you will not develop a fever. The symptoms are usually mild and last for a few days to a few weeks. However, in extreme cases, the keto flu can last up to a month. The symptoms will gradually decrease as your body gets used to converting ketones into energy.

• Drink plenty of water to stay hydrated and prevent dehydration, which can cause fatigue and muscle cramps.
• Avoid strenuous exercise during the first week of the diet, as fatigue and muscle cramps are common. Instead, opt for light activities like walking, yoga, or leisurely biking.
• Replace electrolytes by adding salts, potassium, and magnesium to your diet. An extremely low-carb keto diet can lead to a lack of electrolytes, as you cut out some of the richest natural resources, such as starchy fruits and vegetables.
• Get plenty of rest to help reduce fatigue and improve your overall well-being.
• Eat enough fat, as it is the primary fuel source on the ketogenic diet. Eating enough fat will help reduce cravings and keep you feeling satisfied.
• Gradually reduce your carbohydrate intake instead of stopping "cold turkey."

Inadequate Calorie Intake

Undereating is a common issue for people new to the keto diet. When you start keto, your appetite decreases, and it's easy to slip into a large calorie deficit. This can lead to short-term symptoms like fatigue and headaches, as well as long-term issues like metabolic damage.

How to Avoid Inadequate Calorie Intake

• A healthy calorie deficit of 500 calories per day is recommended for sustainable weight loss.
• If you're losing weight too quickly (over 1.5-2 pounds per week), you should adjust your macros and increase your calorie intake.
• To maintain keto long-term, ensure you're consuming enough calories to avoid burnout, binges, and fatigue.
• Even if your goal is weight loss, you can experiment with eating more calories to boost your energy levels and fight fatigue.
• Try eating keto-friendly whole foods and letting your appetite guide your intake for 2-4 weeks.
• If you're worried about a slow metabolism, don't be—it's usually not an issue on keto.
• If you're practising intermittent fasting, be mindful of your total weekly calorie intake. On fasting days, make up for the deficit on non-fasting days.
• To calculate your daily calorie needs, use a formula like the Harris-Benedict equation to estimate your basal metabolic rate (BMR).
• If you're on keto to improve your energy but also want to lose weight, don't cut your daily calories by more than 500 below your BMR.
• If you don't need to lose weight, try to keep your calories close to your BMR.

Other Common Causes of Fatigue on Keto

• Keto flu: This is common during the transition period when your body adjusts to burning fat for fuel instead of carbohydrates. Symptoms usually subside within the first week.
• Dehydration: The keto diet is low in carbohydrates, causing the body to excrete more water and electrolytes. Dehydration can lead to fatigue, brain fog, muscle cramps, and other issues.
• Poor-quality food: Some people on keto eat a lot of unhealthy, highly processed "dirty keto" foods that don't offer nutritional value. This can lead to deficiencies and imbalances that contribute to fatigue.
• Excessive exercise: If you're in the early stages of keto and your body is adjusting, intense exercise can leave you exhausted. Lower the intensity or opt for low-intensity activities like walking or swimming.
• Not getting enough fats: The keto diet encourages the body to use fats as fuel. If you're not getting enough fat in your diet, your body won't have a sufficient fuel source, leading to tiredness.

Dehydration

When on the keto diet, the body produces ketones to burn fat for energy instead of glucose. This process leads to the loss of water and electrolytes, resulting in dehydration. The loss of electrolytes can cause muscle cramps, headaches, keto flu, fatigue, constipation, increased thirst and hunger levels.

To avoid dehydration, it is recommended to drink plenty of water and incorporate electrolyte-rich foods and drinks into your diet. Some signs of dehydration to look out for include dry mouth and throat, fatigue and weakness, and dizziness and lightheadedness.

• Start your day with a glass of water and try to drink around eight glasses of water throughout the day.
• Keep a full glass of water near you to remind yourself to drink.
• Buy a tracking cup or download a water-tracking app to monitor your daily water intake.
• Stay hydrated with other liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods like leafy vegetables, which have a high water content, and nuts and seeds, which are high in electrolytes.
• The recommended daily water intake on the keto diet is at least 2-3 liters per day.
• Keep a water bottle with you at all times and sip throughout the day.
• Set reminders on your phone to drink water every hour.
• Infuse your water with fruits or herbs to add flavor.
• Drink water before and after meals.
• Avoid sugary drinks and replace them with water.

Poor Quality Food

Poor food quality is a common issue for those on the keto diet. The primary aim of the keto diet is to change the way the body processes and burns fat and to prioritise fat as fuel over carbohydrates. While a keto diet—which is high in fat and low in carbohydrates—can offer significant benefits for health and well-being, it is possible for individuals to choose low-quality foods. If you're eating foods that lack essential nutrients, sometimes known as 'dirty keto' foods, you may find that you feel tired and are prone to exhaustion.

Dirty keto is an approach that follows keto macros but allows a lot of unhealthy foods. Eating fast food and other processed foods that fit keto macros exposes your body to artificial flavours, colours, and other unnatural additives. Over time, this may also result in omega-3 to omega-6 imbalances, vitamin and mineral deficiencies, and other issues that could worsen your fatigue.

To combat fatigue and boost your health, try to follow healthy keto diet plans and eat clean whenever possible. Fast food and processed foods may meet keto macros, but these foods often contain additives and lack minerals and vitamins. In the long term, eating the wrong foods can contribute to deficiencies, imbalances in essential oils and fats, and underlying health issues that could exacerbate fatigue.

• Fibre-rich, low-carb vegetables, including broccoli, kale, peppers, zucchini, cabbage, and asparagus
• Low-carb berries, such as strawberries and raspberries
• Lean meats and fatty fish, including chicken, salmon, mackerel, and turkey
• Red meats like prime cuts of steak and grass-fed beef
• Greek yoghurt topped with high-fat nuts or seeds
• Fat bombs
• Grass-fed butter or ghee
• Extra virgin olive oil
• Bacon grease for cooking

Excessive Exercise

Exercise is an important part of a healthy lifestyle, but it is possible to have too much of a good thing. Overtraining and pushing yourself too hard can lead to exhaustion, especially if your body is still adjusting to the keto diet.

Health experts recommend getting at least 150 minutes of moderate exercise per week. This can include activities such as jogging, playing sports, hiking, or doing exercise classes like yoga or spinning.

Listen to Your Body

If you're starting the keto diet and are frequently exercising, pay attention to your body's signals. Some people can continue their normal fitness routine when changing their diet, while others may feel more tired during the transition. If you experience fatigue, lower the intensity of your workouts and take regular breaks. For example, if you usually sprint on the treadmill, try walking or jogging instead, or shorten the duration of your workouts.

Benefits of Low-Intensity Activities

Low-intensity activities like walking or swimming can be a great alternative when you're feeling tired. They will still get your body moving and provide the benefits of exercise without pushing yourself too hard.

Rest and Recovery

Allow your body to rest and recover if you're feeling exhausted. You may also want to try low-intensity activities like yoga or stretching to promote recovery and improve your overall well-being.

Adjusting Your Fitness Routine

If you're experiencing fatigue on the keto diet, it's important to be mindful of your body's needs. You may need to adjust your fitness routine by lowering the intensity or duration of your workouts, at least temporarily, until you feel stronger and more energetic.

Combining Keto and Exercise

While the keto diet can provide steady energy levels due to its fat-burning nature, combining it with excessive exercise can lead to fatigue. It's important to strike a balance between diet and exercise to maintain optimal energy levels and overall health.

Frequently asked questions