Carb Intake On Keto: How Low Is Too Low?

The keto diet is a popular choice for those looking to lose weight or manage health conditions like type II diabetes. Characterised by its low-carb, high-fat composition, the keto diet works by putting the body in a ketogenic state, where it breaks down stored fat for energy. However, not eating enough carbohydrates can have some negative consequences. Firstly, you may experience fatigue and weakness, often referred to as keto flu. This can impact your energy levels, concentration, and exercise performance. Secondly, a lack of carbohydrates can lead to bloating and constipation due to reduced fibre intake. Thirdly, not consuming enough carbs can affect your mental clarity and mood, as carbohydrates are essential for normal blood sugar levels and serotonin production. Additionally, a very low-carb diet may lead to nutrient deficiencies, weight gain, and digestive issues. Finally, not eating enough carbs can result in frequent hunger and cravings, as dietary fat is essential for satiety and curbing cravings. While the keto diet can be beneficial, it is important to ensure adequate carbohydrate intake to avoid these potential negative side effects.

You're always tired

If you're always tired, it could be because you're not eating enough carbs. Carbohydrates are the primary source of fuel for our body, and slashing your intake could have a major impact on your energy levels. Carbs are converted to energy more efficiently than protein or fat, so you may start feeling a little sluggish throughout the day on a low-carb diet.

This "keto fatigue" occurs as the body starts burning fat for energy because carbs provide the body with a quick boost of energy. During the adjustment period, known as keto adaptation, you may experience fatigue, headaches, and other minor side effects. It usually only lasts for the first week of keto, but for some people, it can persist for a few weeks.

If you're dealing with keto fatigue for long periods, it's important to speak with a medical professional to rule out other factors contributing to your tiredness. Here are some potential reasons and solutions for fatigue on a keto diet:

• Keto flu: This occurs when your metabolism switches from burning carbs to burning fat. It's a major metabolic change, and your body may need a few days to adjust. During this time, you may experience fatigue, headaches, and other flu-like symptoms.
• Not eating enough calories: Ketosis suppresses appetite, making it easier to stay in a calorie deficit. However, if you're cutting too many calories, your body may not be producing enough energy hormones, leaving you feeling weak and tired. Ensure you're eating enough calories by tracking your intake and adjusting as needed.
• Dehydration: Carbohydrates help the body retain water and sodium. On a keto diet, you lose more water and electrolytes, which can lead to dehydration and fatigue. Combat this by staying properly hydrated, adding more salt to your diet, and considering electrolyte supplements.
• Diet composition: Ensure you're eating enough healthy fats and not relying too much on processed "keto-friendly" foods. Prioritize whole, unprocessed foods like high-quality proteins, healthy fats, and low-carb vegetables.
• Exercise: If you're following a rigorous workout plan while on keto, you may need to introduce carbs back into your diet in a targeted way to boost your energy levels.
• Not enough salt: Adding more salt to your diet can help alleviate keto flu symptoms, including fatigue. Try salting your food generously or adding a teaspoon of salt to a glass of water in the morning.
• Accidental low-calorie diet: When in ketosis, hunger signals can be more subtle, and it's easy to end up in a significant calorie deficit without realizing it. Track your calorie intake to ensure you're meeting your daily needs, especially if you're new to keto.
• Carbohydrate tolerance: Certain carbohydrates may consistently contribute to your fatigue, regardless of whether you're in ketosis or not. Try paying close attention to your energy levels after eating and identifying any patterns related to specific foods.

You experience brain fog

Brain fog is a common symptom of starting a low-carb diet like keto, and it can be extremely frustrating. The scientific evidence suggests that boosting ketone levels improves cognitive function, so why does brain fog happen?

Transitioning to a Low-Carb Diet

When you start a keto diet, you cut your carb intake to a minimum, which reduces your glucose supply. Glucose is the default fuel for your brain, and when it doesn't have enough, it has less energy, leading to brain fog. However, this is only temporary, as your body will soon start using ketones as its primary fuel source. This transition can take a day or up to a week or more, depending on your starting point.

Electrolyte Deficiency

Another cause of brain fog is an electrolyte deficiency, specifically sodium. When you restrict carbs, your body excretes more fluids and electrolytes, and if these aren't replaced, you may experience brain fog, headaches, and other cognitive symptoms. To combat this, ensure you're getting enough electrolytes, especially sodium and potassium, and drink plenty of water.

Other Causes

Brain fog can also be caused by a lack of sleep, a lack of exercise, a nutritional deficiency, or a health condition. It's important to rule out other potential causes and ensure you're getting enough rest, staying active, and eating a balanced diet.

Remedies

If you're experiencing brain fog in the first week of starting keto, don't worry—it's normal, and it will likely resolve within a few days. Make sure you're staying hydrated and getting enough electrolytes. Once you're adapted to the keto diet and properly hydrated, your brain fog should lift, and you may even feel more mentally clear and focused than before.

You're hungry and craving food

If you're hungry and craving food on the keto diet, it could be for a variety of reasons. Firstly, you may not be eating enough food in general. It's important to ensure you're consuming adequate calories and energy to function, even if you're trying to lose weight. A reduced calorie intake can also lead to a slower metabolism as your body doesn't have the necessary energy to maintain its normal metabolic rate.

Secondly, you may not be eating enough healthy fats. Fats are essential on the keto diet, as they provide the bulk of your daily calories and help you feel full and satiated. Aim for around 60-80% of your daily calories from healthy fats like avocado, nuts, seeds, olive oil, and fatty fish.

Thirdly, you may be experiencing sugar withdrawal. Sugar is addictive, and when you cut back on carbohydrates, your body goes through a period of detox, which can cause intense cravings and tiredness. This can last for several weeks.

Additionally, you may not be eating enough protein. Protein is crucial on the keto diet to keep hunger at bay and prevent cravings. Make sure to include high-protein foods like grass-fed beef, wild-caught fish, nuts, seeds, and eggs in your meals and snacks.

Finally, it's important to stay hydrated and get enough sleep. Dehydration and sleep deprivation can both increase hunger and cravings. Aim for at least seven hours of sleep per night and drink plenty of water throughout the day.

If you're feeling hungry and craving food on the keto diet, try adjusting your food intake and making sure you're getting enough calories, healthy fats, and protein. Give your body time to adjust to the new diet, stay hydrated, and get adequate sleep.

You're at risk of nutrient deficiencies

The keto diet is associated with an increased risk of developing nutrient deficiencies. This is because the diet restricts several food groups, including nutrient-dense fruits, whole grains, and legumes. As a result, the diet may not provide adequate amounts of essential vitamins and minerals.

Some studies suggest that the keto diet may not provide sufficient amounts of calcium, vitamin D, magnesium, and phosphorus. For example, a study evaluating the nutrient composition of common diets found that very low-carb diets like Atkins, which is similar to keto, only provided sufficient amounts of 12 out of the 27 essential vitamins and minerals.

Over time, this can lead to nutrient deficiencies, which can have negative consequences for overall health. For instance, magnesium is essential for energy production and the proper functioning of nerve cells and the brain. A deficiency in magnesium has been linked to various health conditions, including heart disease and migraines. Similarly, iron is necessary for energy production and the formation of red blood cells, and a deficiency can lead to fatigue and breathing difficulties during exercise.

Additionally, the keto diet's restriction of carbohydrate-rich foods can result in a decrease in the consumption of calcium-rich foods like fruits, vegetables, dairy, and enriched grains. This, combined with the high-fat content of the keto diet, can lead to increased acid production by the body, which the kidneys must filter out to maintain stable blood pH. This can result in lower urine pH and the use of calcium from bones to buffer the increased acid production, ultimately leading to higher calcium loss in the urine and lower bone density.

Furthermore, the keto diet's high-fat content can interfere with the absorption of calcium. Research in rats has shown that high-fat, low-carb diets reduced calcium absorption due to the formation of indigestible soaps with calcium. As a result, individuals on long-term keto diets often experience increased calcium loss in their urine and a decrease in bone density.

To mitigate the risk of nutrient deficiencies, it is important to work with a healthcare professional to monitor nutrient levels and supplement when necessary. Additionally, including a variety of nutrient-dense, keto-friendly foods in the diet, such as leafy greens, nuts, and fatty fish, can help ensure adequate nutrient intake.

You're constipated

Constipation is a common issue for people on the keto diet. This is due to the diet's low fibre content, and the possibility of increased dairy consumption and reduced water intake.

Causes

The keto diet is typically low in fibre, but individuals following the diet may also consume more dairy and drink less water. Dairy is a common cause of constipation, as lactose can be hard to digest, leading to bloating, gas, nausea, and constipation. A reduction in water intake can also lead to dehydration, which can cause constipation.

Treatments

There are several ways to treat constipation while on the keto diet:

• Increase your water intake.
• Cut back on dairy.
• Add more fibre-rich foods to your diet, such as leafy greens, broccoli, nuts, seeds, berries, cauliflower, avocado, and almonds.
• Go for a brisk walk after meals.
• Try bowel training, a method where you pass stools at the same time every day.
• Stimulation, such as a fibre supplement or a suppository, may also be required. Speak with your healthcare provider before taking any new supplements.

Prevention

To prevent constipation, you can introduce the keto diet gradually, starting with a higher daily carb intake and slowly reducing it as your digestive system adjusts. You can also ensure that the fats and proteins you eat come from whole foods, as processed meals and fast food can put extra stress on your digestive system. It's also important to make sure you're drinking enough water.

Frequently asked questions