Keto Energy Boost: When Does Tiredness End?

The ketogenic, or keto, diet is a popular, effective way to lose weight and improve health. However, many people experience fatigue when starting a keto diet. This is often referred to as the keto flu and is caused by the body adjusting to much lower amounts of carbohydrates. The keto flu usually occurs in the first week of starting the keto diet and involves headaches, fatigue, tiredness, and nausea. In this period, the body is switching from burning carbohydrates to burning fat for energy. This metabolic change can take a few days or weeks to start working properly.

There are several ways to combat keto fatigue, including:

- Eating more calories

- Eating more fat

- Eating regularly

- Taking electrolyte supplements

- Drinking more water

- Eating more salt

- Avoiding dirty keto

Keto flu symptoms

The keto diet can cause flu-like symptoms in response to carb withdrawal. This is often referred to as the "keto flu". The symptoms of keto flu usually appear within the first two days of starting the diet and can range from mild to severe. The symptoms usually last a few days, but they can last several weeks in some cases.

• Diarrhea or constipation
• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness or cramps
• Irritability
• Trouble falling or staying asleep
• Poor focus and concentration
• Brain fog
• Headaches
• Fatigue and weakness
• Transition gradually: Slowly cut back on carbs while increasing the amount of fat and protein in your diet.
• Drink plenty of water: The keto diet can deplete your water stores, putting you at risk of dehydration and electrolyte imbalances.
• Adjust your workout routine: Avoid strenuous exercise and focus on lighter activities such as walking or yoga.
• Moderate caffeine intake: Cut back on caffeine as it can negatively impact sleep.
• Take an electrolyte supplement: Electrolytes like salts, potassium, and magnesium can help stop cramps and nausea.
• Get plenty of rest: Try taking an Epsom salt bath to soothe and relax your muscles and improve electrolyte absorption.
• Try light exercise: Light exercise can help relieve muscle pain and tension.

Not eating enough calories

If you're feeling tired on a keto diet, it could be because you're not eating enough calories. The keto diet is often associated with "dieting" and "low-calorie", but this is a misconception. On keto, you need to consume enough calories to maintain your energy levels. Undereating can reduce your body's production of thyroxine and other energy hormones, and consuming too few calories can even send your body into "starvation mode" over time.

To combat this, try eating a few more calories to boost your energy levels and fight fatigue. This is especially important if you're also exercising, as you need the fuel to support your body.

Remember, keto is not a low-calorie diet, and you should ensure you're eating enough to support your body's needs, especially if you're active.

Tips to Increase Calorie Intake:

• Eat more healthy fats: Ensure healthy fats feature prominently at every meal. Examples include extra virgin olive oil, avocado, fatty fish like salmon, nuts and seeds, and full-fat dairy.
• Eat regular meals: Aim for at least three meals a day, spread evenly throughout the day. Add snacks if needed.
• Prioritize whole foods: Opt for healthy keto-friendly whole foods like vegetables, high-quality proteins, and healthy fats.
• Avoid "dirty keto": Stay away from processed keto snacks and fast food, which can be high in unhealthy additives and lack the nutrients your body needs.
• Consider supplements: Try protein powder blends that are low in carbs and contain 20-30 grams of protein. You can also add healthy fats like coconut oil or nut milk to your protein shakes.

By making these adjustments, you may find that your energy levels improve, and your tiredness disappears.

Dehydration

The ketogenic diet is a popular, effective way to lose weight and improve overall health. However, dehydration is a common issue for people on this diet, especially when they are starting out.

The keto diet involves cutting carbs and eating fat. When your body shifts into the metabolic state of burning fat for fuel, the liver creates ketones. These are water-soluble compounds made of fatty acids. The problem is, ketones have a diuretic effect, making you urinate more often and lose water.

Additionally, as your body switches away from using carbs as fuel, the liver releases its glycogen stores. This form of glucose is stored with lots of water, which exits the body through urine, leading to dehydration. A low-carb diet also leads the body to produce less insulin. Less insulin in the bloodstream signals your kidneys to excrete sodium at a higher rate.

Signs of Dehydration on the Keto Diet

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps or spasms
• Feeling confused or having brain fog

Preventing and Combating Dehydration on the Keto Diet

• Drink plenty of water: Start your day with a glass of water and try to drink around eight glasses of water throughout the day.
• Keep hydrated with other liquids: While water should be your main source, you can also stay hydrated with low-sugar broths, juices, sports drinks, and popsicles.
• Eat water-rich whole foods: Foods such as leafy vegetables, avocados, cucumbers, and berries have a high water content that can keep you hydrated.
• Take an electrolyte supplement: Electrolyte supplements can help your body retain water.
• Eat electrolyte-rich foods: Foods such as leafy greens, avocados, nuts, bananas, cooked broccoli, seafood, and tomatoes are high in electrolytes.

Eating 'dirty keto'

When starting a keto diet, it takes a few days for your body to enter ketosis, a metabolic state in which your body starts burning fat for energy instead of carbohydrates. During this adjustment period, you may experience fatigue, headaches, and other minor side effects. However, once your body adjusts, you should notice an increase in your energy levels.

Dirty keto is a slang term for a ketogenic diet that ignores food quality. It is a flexible and convenient approach that allows highly processed and packaged foods, including fast food, snacks, and sugary treats, as long as they fit within the typical keto macronutrient ratios. While a dirty keto diet can help with weight loss and fat burning, it has several drawbacks. Here are some things to consider if you are thinking about eating dirty keto:

• Inflammatory Vegetable Oils: Dirty keto often includes vegetable oils such as soybean oil, safflower oil, sunflower oil, and canola oil. These oils are high in omega-6 polyunsaturated fats, which, when consumed in excess, are believed to contribute to obesity and inflammatory conditions that drive fat storage.
• Micronutrient Deficiency: Dirty keto plates often lack low-carb vegetables, which are rich sources of vitamins and minerals. This can lead to deficiencies in folate, vitamin A, vitamin C, calcium, magnesium, and potassium. Additionally, avoiding vegetables means missing out on the benefits of dietary fiber, which is important for bowel regularity and a healthy gut microbiome.
• Processed Foods: Dirty keto includes a high intake of processed foods, which are associated with negative health effects such as weight gain, diabetes, heart disease, and an increased risk of certain cancers. These foods often contain additives and added sugars, which may hinder your ability to reach and maintain ketosis.
• Increased Sodium Intake: Dirty keto meals tend to be high in sodium, which can be a concern for individuals sensitive to salt. High sodium intake is linked to high blood pressure and an increased risk of heart disease.

To summarise, while dirty keto may be tempting due to its flexibility and convenience, it is not the best approach for long-term health. Clean keto, which focuses on whole, nutrient-dense foods, is a much better option as it provides your body with the essential micronutrients needed for optimal health.

Not moving enough

If you're feeling tired on the keto diet, it might be because you're not moving enough. Exercise is an integral part of a healthy lifestyle, even on the keto diet. Physical activity can enhance your energy levels and support your overall well-being. However, it's important to strike a balance to avoid exhaustion or sluggishness.

• Start with moderate exercise: Lower-carbohydrate diets don't impair exercise performance when consumed for a short duration. Find a workout routine that suits your fitness level, and gradually increase the intensity over time. Aim for a mix of cardiovascular exercises, strength training, and flexibility exercises.
• Listen to your body: Pay attention to your body's signals, and adjust your workout duration and intensity accordingly. If you're feeling more tired than usual, scale back the intensity or duration of your workouts.
• Make time for rest and recovery: Allow your body to rest and recover between workouts. This will help prevent exhaustion and promote muscle repair.
• Find an exercise routine that you enjoy: Finding an activity that you enjoy makes it easier to stick with a consistent exercise routine. Explore different types of exercises and activities until you find something that resonates with you.
• Consider working with a trainer: If you're new to exercise or unsure where to start, consider working with a certified fitness trainer. They can help you design a safe and effective workout programme that aligns with your goals and fitness level.
• Make it a social experience: Exercising with others can make it more enjoyable and help keep you motivated. Consider joining a fitness group or class, or working out with a friend.
• Set realistic goals: Set achievable goals that are tailored to your fitness level and interests. This will help you stay motivated and avoid overexertion.
• Focus on consistency: Consistency is key when it comes to exercise. Aim for regular workouts, even if they're shorter in duration. Over time, you can gradually increase the duration and intensity of your workouts as your fitness level improves.

Frequently asked questions