Keto Slowdown: How Long Does It Last?

Feeling slow and tired is a common side effect of the keto diet, especially in the first few weeks. This is often referred to as keto flu and is caused by the body adjusting to much lower amounts of carbohydrates. The good news is that it doesn't last long—most people's energy levels increase after a few weeks on the diet. However, if you're feeling exhausted for longer than a few weeks, it's important to speak with a medical professional to rule out any other factors or underlying issues.

The keto flu

To manage keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated and prevent dehydration, which can worsen symptoms.
• Take electrolyte supplements to replace lost electrolytes, especially sodium, potassium, and magnesium, which are important for energy levels and can help with cramps and nausea.
• Eat more often and include plenty of colorful vegetables in your diet.
• Avoid strenuous exercise and opt for light activities like walking, yoga, or leisurely biking.
• Get plenty of rest to reduce fatigue and improve mood.
• Gradually reduce carbohydrate intake over time instead of stopping suddenly.

Not eating enough calories

It is easy to undereat on the keto diet because it suppresses your appetite. If you are not eating enough calories, your body may not be producing enough energy hormones, leaving you feeling weak and lethargic. This can also send your body into "starvation mode", causing it to hold on to stored body fat. Over time, undereating can even crash your metabolism and negatively affect your hormones.

If you are feeling low energy on the keto diet, eating a few more calories can help boost your energy levels and fight fatigue. Keep a food journal to track if you are consuming enough calories throughout your day and how you feel when you consume a bit more each day.

For the next 2-4 weeks, eat healthy keto-friendly whole foods and allow your appetite to guide your food intake. You may be surprised to discover that your tiredness vanishes without slowing down your fat loss results.

In addition, it is important to remember that on the keto diet, your main fuel source is fat. If you are cutting out carbs and also have to stick to moderate protein, it is easy to end up not eating enough calories from fat. Plus, if you are still holding on to the belief that fat, especially saturated fat, is bad for your health, you might struggle to eat enough calories from fat each day.

Dehydration

The keto diet can also affect hydration levels by reducing insulin levels in the bloodstream. Insulin signals the kidneys to hold on to sodium, so when insulin levels are low, the kidneys excrete sodium at a higher rate. Additionally, a keto diet often means consuming less salt than a standard diet, and sodium helps the body retain water.

• Muscle cramps
• Headaches
• Fatigue
• Constipation
• Increased thirst and hunger
• Dizziness and lightheadedness
• Dry mouth and throat
• Kidney stones
• Urinary tract infections
• Kidney damage
• Confusion or brain fog
• Increased blood pressure

To avoid dehydration while on the keto diet, it is important to maintain proper hydration levels and electrolyte balance. Here are some tips to help you stay hydrated:

• Start your day with a glass of water and drink around 2-3 litres of water throughout the day.
• Keep water nearby and set reminders to drink water regularly.
• Include other hydrating liquids such as low-sugar broths, juices, and sports drinks.
• Eat whole foods with high water content, such as leafy vegetables, avocados, cucumbers, and celery.
• Consume foods rich in electrolytes, such as leafy greens, avocados, nuts, and seeds.
• Monitor your urine colour; it should be pale yellow or clear if you are well-hydrated.

It is also important to avoid dehydrating substances such as alcohol and caffeine, as well as processed foods, which are typically high in sodium and low in potassium, leading to electrolyte imbalances.

Eating keto junk food

It is normal to feel slow during the keto diet for a few reasons. One is the "keto flu", which is when your body adjusts to much lower amounts of carbohydrates. This usually occurs in the first week of starting the keto diet and involves headaches, fatigue, tiredness, and nausea. Another reason is that you may be experiencing intense cravings for grains and other carbohydrate foods, which can make you feel tired or lethargic. Additionally, you may not be getting enough calories or fat in your diet, which can lead to reduced production of energy hormones. Finally, dehydration can also cause fatigue, as the keto diet eliminates carbohydrates that help the body hold water and sodium.

Now, onto the topic of "eating keto junk food".

While it is possible to find or make keto-friendly junk food, it is important to note that these foods may not be as healthy as other keto options and may not provide the same benefits. Here are some examples of keto junk food and snacks:

• Sugar-free jello with whipped cream
• Lily's chocolate bars or peanut butter cups
• Pork rinds
• Cheese chips
• HighKey chocolate chip cookies
• Enlightened Keto Ice Cream Bars
• Keto Dough
• Keto snacks from Aldi
• Keto ice cream
• Keto sweets made with alternative sugars, such as monkfruit or erythritol
• Keto chips, such as tortilla chips or pork rinds with dip
• Keto-friendly fast food options, including bunless burgers, Chipotle bowls, and grilled chicken from KFC

While these options may satisfy your cravings, it is important to remember that the keto diet is meant to prioritize healthy, unprocessed foods. Filling your diet with too many processed or junk foods, even if they are keto-friendly, may not provide your body with the nutrients it needs and could lead to fatigue or other negative side effects. Therefore, it is recommended to limit these types of foods and focus on whole, unprocessed foods, such as high-quality proteins, vegetables, fruits, and healthy fats.

Not moving enough

If you're feeling tired on keto, you might not be getting enough exercise or movement throughout your day. It can be hard to work out when you're eating differently, especially if you're feeling tired or experiencing the keto flu. However, it's important to build up to a regular workout schedule. Your routine should include a combination of weight training and cardio, with the goal of exercising at least 3-5 times a week.

Frequently altering workout lengths and intensity can also help improve energy levels. Research suggests that regular exercise increases feelings of energy while reducing feelings of fatigue. There's a reason you feel great after going outside for a walk or getting in a good workout despite having expended additional energy to do so.

A worthy goal to strive for is between 8,000 and 10,000 steps per day. Even brisk daily walks are far better than nothing. However, if exercise makes your fatigue worse, you might be dealing with an underlying health concern. In that case, you should schedule a doctor's visit to get to the bottom of your tiredness.

Frequently asked questions