Jeffrey Salazar
The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its ability to induce ketosis, a metabolic process that burns fat for energy. While the keto diet is associated with several health benefits, including weight loss, reduced blood sugar, and improved overall health, one of its common side effects is tiredness. This fatigue is often temporary and occurs during the initial transition phase as the body adapts to using fat instead of carbohydrates for fuel. This period is sometimes referred to as the keto flu, and it typically lasts for a few days to a couple of weeks.
There are several factors that can contribute to tiredness during the keto diet:
- The keto flu: This is a common experience during the first week of the diet, as the body adjusts to lower carbohydrate intake. Symptoms include fatigue, headaches, and nausea.
- Inadequate calorie intake: The keto diet can suppress appetite, leading to unintentional undereating and reduced energy levels.
- Dehydration: The keto diet is low in carbohydrates, which can result in increased water loss and electrolyte imbalances, causing dehydration and contributing to fatigue.
- Poor diet choices: Consuming unhealthy keto-friendly junk food options that lack essential nutrients can lead to fatigue and exhaustion.
- Excessive exercise: Pushing yourself too hard during workouts, especially during the early stages of the keto diet, can exacerbate tiredness.
- Inadequate fat intake: Not consuming enough healthy fats can result in low energy levels as fat is the primary fuel source on the keto diet.
| Characteristics | Values |
|---|---|
| Keto Flu | Flu-like symptoms during the first week of the keto diet |
| Cravings | Intense cravings for grains and other carbohydrate foods |
| Calories | Not getting enough calories |
| Fat | Not getting enough fat in the diet |
| Meals | Not eating regularly |
| Exercise | Not moving enough |
| Dehydration | Not drinking enough water |
| Electrolytes | Lack of electrolytes |
| Quality of Food | Eating poor-quality food |
What You'll Learn
Dehydration
To combat dehydration, it is vital to ensure you are taking on enough fluids and replacing lost electrolytes. Drinking plenty of water and staying hydrated is essential, and it can also be beneficial to explore electrolyte supplements.
Some common symptoms of dehydration to look out for include increased tiredness, especially during the day, feeling dizzy or light-headed, and urinating less frequently.
If you are starting the keto diet, be mindful of the need to stay hydrated and replenish lost electrolytes. It may take some time to determine how much extra fluid or salt you need, so it is beneficial to seek advice if you are unsure about which supplements to use.
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Lack of healthy fats
Fatigue and tiredness are common side effects of the keto diet, especially during the transition stage when the body is adapting to burning fat for energy instead of carbohydrates. One of the reasons for this is a lack of healthy fats in the diet.
The keto diet is a high-fat, low-carbohydrate diet, which encourages the body to use fat as its primary source of fuel. If you are not consuming enough fat, your body will not have the fuel it needs, and you will feel tired and sluggish.
It can be challenging for those new to the keto diet to adjust to eating more fat. This is partly because we have been taught that fat is unhealthy and will make us gain weight. However, on the keto diet, it is essential to consume enough healthy fats to ensure adequate energy production.
A general rule of thumb is to ensure that at least 70% of your total calories come from fat. Healthy sources of fat include full-fat Greek yogurt, nuts, seeds, oily fish such as tuna, salmon, and sardines, and high-quality oils like extra virgin olive oil.
If you are struggling to include enough fat in your diet, consider adding supplements like MCT oil to boost your fat intake.
In addition to consuming enough fat, it is also important to ensure you are eating enough calories in general. The keto diet can suppress your appetite, making it easy to undereat. This can lead to a decrease in energy levels and leave you feeling exhausted.
By consuming a healthy amount of calories and ensuring at least 70% of them come from fat, you can help combat fatigue and promote sustained energy levels while on the keto diet.
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Poor diet quality
Dirty keto is a version of the keto diet that allows for highly processed and packaged foods. While these foods may technically fit keto macros, they are nutritionally deficient and can lead to tiredness and exhaustion. Fast food, sugary snacks, and processed foods often contain artificial flavours, colours, and other unnatural additives. Over time, this can result in omega-3 to omega-6 imbalances, vitamin and mineral deficiencies, and other issues that could worsen fatigue.
On the other hand, not consuming enough calories or fat can also lead to tiredness. The keto diet is often associated with low-calorie intake, but this is incorrect. Undereating reduces the body's production of thyroid hormones and other energy hormones, leading to tiredness and, over time, can even cause "starvation mode". Eating enough calories and fat is crucial to maintaining energy levels on the keto diet.
To combat tiredness caused by poor diet quality on keto, it is recommended to:
- Eat more calories, especially from healthy fats and nutritious meals.
- Prioritize healthy, whole, unprocessed foods such as vegetables, quality proteins, and healthy fats.
- Avoid "dirty keto" and highly processed, packaged, or fast food.
- Consume enough fat, with at least 70% of total calories coming from fat.
- Choose high-quality, nutritious foods that provide essential vitamins and minerals.
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Intense exercise
Exercise is an important part of a healthy lifestyle, but it's important to be mindful of how your body is responding to your workouts, especially if you're on a keto diet.
The keto diet is a low-carb, high-fat diet that aims to induce a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates, which are reduced to less than 50 grams per day. This is a significant change for the body, and it can take some time to adjust.
For those on a keto diet, intense exercise can lead to fatigue for several reasons. Firstly, the keto diet may result in a decrease in energy and performance during workouts, especially for those new to the diet. This is because carbohydrates provide the body with a quick burst of energy, and when you're on keto, your body is burning fat for fuel instead.
Additionally, the keto diet may impact your electrolyte balance. Electrolytes like sodium, potassium, and magnesium are important for muscle function, and when you're on keto, your body excretes more water and electrolytes. Intense exercise can further deplete these electrolytes, leading to fatigue, muscle cramps, and headaches.
Furthermore, if you're not consuming enough calories on the keto diet, you may not be providing your body with the fuel it needs to sustain intense workouts. This can lead to a state of starvation mode, where your body doesn't produce enough energy hormones, resulting in fatigue.
Preventing Keto Fatigue from Intense Exercise
To prevent keto fatigue caused by intense exercise, consider the following:
- Adjust your workout intensity: If you're feeling tired on keto, try lowering the intensity of your workouts. Opt for low-intensity activities like walking or swimming instead of high-intensity interval training.
- Stay hydrated: The keto diet is a low-carb diet, which means your body will excrete more water and electrolytes. Intense exercise can further dehydrate you, so be sure to drink plenty of water and consider electrolyte supplements.
- Eat enough calories: Make sure you're consuming enough calories on the keto diet. Undereating can lead to fatigue as your body won't have the fuel it needs, especially during intense workouts.
- Consume healthy fats: The keto diet relies on fat as its primary fuel source, so be sure to include enough healthy fats in your diet, such as nuts, seeds, and oily fish.
- Listen to your body: If you're feeling tired, take a break from your workout or opt for a less intense activity. It's important to give your body time to adjust to the keto diet and intense exercise.
By making these adjustments, you can help prevent keto fatigue caused by intense exercise and ensure you're supporting your body's energy needs.
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Inadequate calorie intake
However, one of the challenges of the keto diet is ensuring adequate calorie intake. The diet's very nature can suppress appetite, making it easy to undereat. This can lead to a reduction in the body's production of energy hormones, resulting in feelings of weakness and lethargy. A large calorie deficit over an extended period can even cause the body to enter "starvation mode," leading to potential metabolic damage. Therefore, it is crucial to monitor calorie intake and ensure a healthy deficit of around 500 calories per day for sustainable weight loss.
To combat tiredness caused by inadequate calorie intake, it is recommended to eat more calories, even when aiming for weight loss. This can be achieved by consuming healthy keto-friendly whole foods and allowing appetite to guide food intake. By doing so, individuals may find that their tiredness disappears without hindering their fat loss goals.
Additionally, it is important to note that not all calories are equal. The quality of the calories consumed matters, and a well-rounded keto diet should include a variety of nutritious foods. Prioritising healthy fats, such as nuts, seeds, and oily fish, is essential, as fat is the primary source of energy on the keto diet.
In summary, while the keto diet can be effective for weight loss and offer various health benefits, it is crucial to ensure adequate calorie intake to prevent tiredness and potential health complications. Eating enough calories, focusing on nutritious whole foods, and prioritising healthy fats can help combat fatigue associated with inadequate calorie intake on the keto diet.
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Frequently asked questions
Feeling tired is common during the first few days of the keto diet, but if exhaustion persists, there may be underlying reasons. One of the most common side effects of the keto diet is tiredness, especially during the transition stage when the body is adapting to the new diet. This is often referred to as the "keto flu", which usually occurs in the first week of starting the diet and involves fatigue, headaches, and nausea.
To prevent tiredness, it is recommended to eat at regular intervals, ensure you are consuming enough calories, and increase your consumption of healthy fats. It is also important to stay hydrated, as dehydration is a common cause of fatigue. Additionally, undertaking regular, moderate exercise and replacing lost electrolytes can help boost energy levels.
"Keto flu" refers to the side effects that occur when the body is adjusting to much lower amounts of carbohydrates. This usually happens in the first week of starting the diet and includes symptoms such as headaches, fatigue, and nausea. These symptoms are typically short-term and should go away on their own.
Keto fatigue typically lasts only a few weeks, while energy levels slowly increase. If you are dealing with keto fatigue for long periods, it is important to speak with a medical professional to rule out other factors contributing to your fatigue.
