Keto Energy Slump: How Long Will It Last?

The keto diet is a low-carb, high-fat diet that is popular for weight loss. However, it can lead to a period of fatigue, known as keto flu, which can last a few weeks. This is due to the body's metabolic shift from burning carbs to burning fat for energy. During this adjustment period, it is common to experience fatigue, headaches, and other minor side effects. Ensuring adequate salt and water intake is crucial, as the keto diet can lead to dehydration and electrolyte imbalances. Additionally, undereating, dehydration, and consuming unhealthy keto-friendly snacks can contribute to fatigue. To combat keto fatigue, it is recommended to eat regular meals, increase calorie and healthy fat intake, and prioritize whole, unprocessed foods.

The keto flu

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Fatigue
• Headaches
• Ease into the ketogenic diet gradually, starting with a typical low-carb diet and giving your body time to adjust.
• Stay hydrated by drinking plenty of water.
• Take an electrolyte supplement or increase your intake of electrolytes through diet.
• Get plenty of rest and improve your sleep hygiene.
• Try light exercise, such as restorative yoga, to help relieve muscle pain and tension.
• Eat enough fat, the primary fuel source on the ketogenic diet.
• Cut out carbs slowly over time instead of all at once.

Not eating enough calories

If you're feeling tired on a keto diet, it could be because you're not eating enough calories. Ketosis is said to suppress your appetite, so it's easy to undereat. If you're cutting too many calories, your body may not be producing enough energy hormones, leaving you feeling weak and lethargic.

To calculate how many calories you should be consuming, you can use a formula like the Harris-Benedict equation, which will give you a rough approximation of your basal metabolic rate (BMR). Your BMR is the number of calories your body burns in a day based on your exercise habits and movement levels. If you're trying to lose weight, it's recommended that you don't cut your daily calories by more than 500 calories less than your BMR, as this should result in approximately one pound of weight loss per week.

If you're not sure whether you're eating enough calories, try keeping a food journal to track your calorie intake and how you feel when you consume more or fewer calories. You can also try adding more calories to your diet and see if that improves your energy levels.

In addition to eating enough calories, it's important to make sure you're eating nutritious, whole foods. Relying on processed foods, even if they're keto-friendly, can hinder your weight loss efforts due to the extra calories they provide. Stick to unprocessed, whole foods like full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.

If you're struggling to eat enough calories, try adding calorie-dense foods like nuts, seeds, and fatty fish to your diet. You can also incorporate healthy snacks like celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with cut-up veggies. Just be mindful of your total calorie intake if you're trying to lose weight.

Finally, if you're experiencing extreme or long-lasting fatigue, it's important to consult a medical professional to rule out any underlying health issues that may be contributing to your fatigue.

Dehydration

The keto diet is a low-carb, high-fat diet that puts the body into a metabolic state known as ketosis, where fat is burned for energy instead of sugar. While this diet is generally safe and can be part of a healthy lifestyle, it can cause dehydration, especially when first starting out.

When the body enters ketosis, the liver creates ketones, water-soluble compounds made of fatty acids, which are released into the bloodstream and used for energy. Ketones have a diuretic effect, making you urinate more often and lose water. Additionally, as the body switches from using carbs for fuel, the liver releases its glycogen stores, which are stored with lots of water, leading to further dehydration.

A keto diet also leads to lower insulin levels in the bloodstream, signalling the kidneys to excrete more sodium. Since sodium helps the body retain water, getting less of it can result in dehydration.

Signs of Dehydration on Keto

It is important to be aware of the signs of dehydration to ensure you can address it promptly. Some common signs of dehydration on the keto diet include:

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps
• Headaches
• Keto flu
• Constipation
• Increased thirst and hunger

Preventing and Managing Dehydration on Keto

To prevent and manage dehydration while on the keto diet, it is crucial to focus on both fluid intake and electrolyte levels. Here are some strategies to stay hydrated:

• Start your day with a glass of water, and aim to drink around eight glasses of water throughout the day.
• Keep a full glass of water nearby to remind yourself to drink regularly.
• Use a tracking cup or download a water-tracking app to monitor your daily water intake.
• Incorporate other hydrating liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat water-rich and electrolyte-rich whole foods like leafy vegetables, nuts, seeds, avocados, cucumbers, and berries.
• Take electrolyte supplements or increase your intake of electrolyte-rich foods, such as leafy greens, avocados, and nuts.
• Set reminders to drink water regularly, and drink when you feel thirsty.
• Avoid dehydrating substances like alcohol and caffeine.
• Stay away from processed foods, which are typically high in sodium and low in potassium, leading to electrolyte imbalances.

Eating keto junk food

While it may be tempting to reach for those "keto-friendly" snacks, this approach is known as "dirty keto" and can be detrimental to your health. These products are often highly processed and loaded with artificial flavours, colours, and other unnatural additives.

Instead, it is recommended to stick to whole, unprocessed foods such as high-quality proteins, vegetables, fruits, cheeses, and whole-fat dairy products. Prioritising fresh, nutritious foods will not only make you feel better but also ensure you're getting all the necessary fuel your body needs.

However, if you're really craving some junk food, there are some keto-friendly options available. For example, you can enjoy sugar-free jello with whipped cream, chocolate from Lily's, or even make your own mug cakes and chocolate smoothies with a keto-friendly sweetener. Pork rinds are another popular keto-friendly snack, which you can eat on their own or use as dip chips.

Remember, while these options may satisfy your junk food cravings, they should still be consumed in moderation as part of a balanced keto diet.

Exercise performance

When starting a keto diet, you may experience a decrease in energy levels, which can impact your exercise performance. This is particularly noticeable if you engage in high-intensity exercises. The good news is that this energy dip is temporary and can be managed with proper planning.

During the initial phase of keto adaptation, your body is transitioning from relying primarily on glucose (from carbohydrates) to using ketones as its main source of fuel. This transition period typically lasts for a couple of weeks, and it is when you are most likely to experience symptoms like fatigue, reduced strength, and decreased endurance. The duration and severity of these symptoms can vary depending on individual factors such as your genetic makeup, fitness level, and workout intensity.

To minimize the impact on your exercise performance:

• Gradually ease into the keto diet. Avoid drastic changes, and allow your body to adjust slowly by gradually reducing your carbohydrate intake over a few weeks.
• Strategically time your workouts. Aim to schedule them during the times of day when you feel you have the most energy. Morning workouts before breakfast or afternoon/evening workouts after a keto-friendly meal may work best, depending on your personal preference and energy levels.
• Stay adequately hydrated. Drink plenty of fluids, especially during and after your workouts. Pay attention to electrolyte imbalances, which can occur during keto adaptation, and consider adding an electrolyte supplement to your water or including foods rich in sodium, potassium, and magnesium.
• Modify your workout intensity as needed. During the initial keto adaptation phase, consider reducing the intensity or duration of your workouts. You may need to temporarily adjust the weight you lift or the speed or distance you run, gradually increasing back to your normal intensity when your body adapts.
• Listen to your body and be mindful of excessive fatigue or discomfort. If needed, take breaks or reduce the intensity of your workouts. As your body becomes more efficient at using ketones for fuel, you will likely notice improved energy levels, which will positively impact your exercise performance over time.

Remember, the length of time it takes to regain energy and reach peak exercise performance on a keto diet varies depending on individual factors. By listening to your body and making adjustments, you can optimize your experience and enhance your exercise performance.

Frequently asked questions