Milly Gaines
The keto diet is a popular choice for those looking to lose weight, manage their blood sugar, or improve their overall health. However, one common issue that people experience when starting a keto diet is fatigue. This can be due to a variety of reasons, such as not consuming enough calories or not getting enough exercise. In addition, the body's metabolism takes a few days to switch into fat-burning mode, which can result in keto flu symptoms such as fatigue and headaches. To combat tiredness on a keto diet, it is recommended to eat enough calories, consume plenty of healthy fats, and stay hydrated by drinking water and replenishing electrolytes.
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Eat more calories
If you're feeling tired on keto, it could be due to not consuming enough calories. The keto diet requires dieters to consume enough calories to maintain their energy. Undereating on the keto diet reduces 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. Eating a few more calories can help boost your energy levels and fight fatigue.
When transitioning from a higher-carbohydrate diet, it's important to replace the lost energy from carbs with an adequate intake of healthy fats and proteins. Prioritise sufficient energy intake to avoid negative effects on energy levels. Focus on incorporating nutrient-dense foods into your meals, such as avocados, olive oil, fatty fish, eggs, and lean meats.
In addition to increasing your overall calorie intake, it's important to ensure you're getting enough calories from fat. When on the keto diet, the majority of your energy comes from fat calories in the form of stored body fat and dietary fats that you eat. Include foods rich in healthy fats in your diet, such as avocados, olive oil, coconut oil, nuts, seeds, fatty fish, and grass-fed meats.
It's also important to eat regularly throughout the day to maintain consistent energy levels. Keto dieters should aim for at least three meals and a few snacks a day, spread evenly throughout the day. This can help avoid energy slumps at any time of the day.
Finally, while not directly related to increasing calorie intake, staying properly hydrated is crucial for maintaining energy levels, especially on the keto diet. Your body excretes more water and electrolytes due to reduced insulin levels when following this diet. Aim to drink at least two litres of water per day and replenish electrolytes such as sodium, potassium, and magnesium.
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Consume healthy fats
Consuming healthy fats is a crucial aspect of the keto diet, as it provides a slow-burning fuel source that can sustain your energy levels throughout the day. When you're feeling tired on keto, it's important to ensure you're getting enough healthy fats in your diet. Here are some tips to increase your healthy fat intake:
Include a Variety of Healthy Fat Sources
Incorporate a variety of foods rich in healthy fats into your keto meals. Avocados, olive oil, coconut oil, nuts, seeds, and fatty fish like salmon are excellent choices. Avocados, for instance, provide monounsaturated fats, fibre, vitamins, and minerals. Coconut oil is also beneficial due to its medium-chain triglycerides (MCTs), which are quickly converted into ketones, providing a rapid and efficient energy source for the body.
Choose Grass-Fed Meats and Dairy
Grass-fed meats, such as beef and lamb, tend to have higher levels of omega-3 fats and conjugated linoleic acid (CLA) compared to meat from grain-fed animals. Eggs are another keto-friendly staple, and it's important to eat the whole egg, as the yolk contains most of its nutrients, including antioxidants that promote eye health. Additionally, consider incorporating full-fat dairy products like cheese, plain Greek yogurt, and cottage cheese, which are typically low in carbs and high in healthy fats and proteins.
Be Mindful of Your Macronutrient Ratios
The keto diet is not just about reducing carbs; it's also about increasing your intake of healthy fats. Make sure you're getting enough fats in your diet by tracking your macronutrient ratios. Remember, maintaining ketosis depends on depriving the body of carbohydrates while increasing the consumption of healthy fats.
Consider Healthy Fat Snacks
To boost your energy levels throughout the day, include healthy fat snacks in your diet. Nuts, such as almonds or macadamia nuts, are portable and convenient sources of healthy fats and proteins. Full-fat Greek yogurt or cottage cheese mixed with chopped nuts and cinnamon is another tasty keto-friendly snack option that combines healthy fats and proteins.
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Eat more carbs
If you're feeling tired on keto, it's important to address the issue, especially if it lasts more than one to two weeks. One common cause of fatigue is the keto flu, which typically occurs during the initial adjustment period, known as keto adaptation. This phase usually lasts only about a week. However, if your fatigue persists, you may need to make some adjustments to your diet or lifestyle.
While the keto diet is known for its low-carb approach, that doesn't mean you have to eliminate carbs entirely. In fact, for most people, the recommended carb intake is around 30-50 grams of net carbs per day. If you're feeling tired, it's worth experimenting with increasing your carb intake slightly. Keto-friendly fruits and vegetables are excellent carb sources that can help boost your energy levels while keeping you in ketosis.
Additionally, pay attention to your body's response to different carb sources. Certain carbohydrates may be triggering your fatigue, so it's important to identify any patterns. For example, if you find that bread consistently makes you feel tired, opt for other carb options.
It's also crucial to ensure you're consuming enough calories on the keto diet. Restricting your calorie intake too much can lead to a decrease in energy hormones and even put your body into "starvation mode." By eating a few more calories, you can help combat fatigue and support your body's energy needs.
Remember, the key is to listen to your body and make adjustments as needed. If increasing your carb intake helps alleviate your fatigue, continue to include a moderate amount of carbs in your diet while still maintaining the principles of the keto diet.
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Exercise regularly
While the keto diet can be an effective way to lose weight and improve overall health, it can also lead to fatigue, especially for those who are just starting out. This is because the keto diet involves a significant reduction in carbohydrate intake, which is the body's preferred source of energy. When you first start the keto diet, your body needs to adapt to using ketones (from fats) as the primary fuel source instead of glucose (from carbohydrates). This can result in a temporary dip in energy levels.
To combat fatigue on the keto diet, it is important to ensure you are eating enough and making healthy food choices. Eating regular meals and including healthy snacks can help maintain energy levels throughout the day. Prioritize fresh vegetables, high-quality protein such as steak, fish, or fatty fish like salmon, and healthy fats like avocados, nuts, and olive oil. Avoid "dirty keto," which includes highly processed and packaged foods that may leave you feeling run down.
In addition to a healthy keto diet, regular exercise can play a crucial role in boosting energy levels and combating fatigue. Exercise helps to improve cardiovascular fitness, increase muscle strength, and enhance overall endurance. When you engage in physical activity, your body becomes more efficient at utilizing ketones as fuel, which can lead to improved energy levels over time.
It is recommended to include a combination of weight training and cardio exercises in your routine, with a goal of working out at least 3-5 times per week. Altering workout lengths and intensity can also help improve energy levels. For example, you can try high-intensity interval training (HIIT) workouts, which involve short bursts of intense activity followed by brief periods of rest. This type of workout can help improve both aerobic and anaerobic fitness, leading to increased energy and endurance.
Additionally, yoga or Pilates can be excellent complementary exercises to include in your routine. These practices help improve flexibility, balance, and core strength, contributing to better overall fitness. They can also promote mental clarity and reduce stress levels, which can indirectly impact energy levels throughout the day.
By incorporating regular exercise into your keto lifestyle, you can enhance your body's ability to utilize ketones for energy, improve cardiovascular and muscular fitness, and ultimately boost your energy levels to combat fatigue. Remember to always consult with a healthcare professional or certified trainer to ensure your exercise routine is safe and suitable for your specific needs and goals.
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Stay hydrated
Staying hydrated is essential when following a keto diet. The high-fat and low-carb nature of the keto diet can cause an electrolyte imbalance, leading to dehydration and other unpleasant symptoms. Dehydration can impair memory, reasoning, and cognitive function, cause unnecessary fatigue, and make you feel generally unwell.
- Drink plenty of water: Aim for around eight glasses of water a day, but remember that this may vary depending on factors such as your location, activity level, and weight. Listen to your body and adjust your water intake accordingly.
- Start your day with water: Drink a glass of water first thing in the morning and keep a full glass of water nearby throughout the day to remind you to drink more.
- Infuse your water: If you find plain water boring or challenging to drink, try infusing it with fruits or herbs to add flavor.
- Include other hydrating liquids: While water should be your main source of hydration, you can also include low-sugar broths, juices, and sports drinks. Caffeinated drinks like coffee and tea can also contribute to your fluid intake.
- Eat hydrating foods: Include "juicy" vegetables like cucumbers in your diet, as they can provide additional hydration.
- Monitor your urine color: Your urine should be light yellow or clear if you are well-hydrated. However, if you take B vitamin supplements, this may not be an accurate indicator as they can turn your urine bright yellow.
- Add electrolytes: Electrolytes like sodium, potassium, magnesium, and calcium are crucial for maintaining fluid balance. You can add a pinch of salt to your water or include electrolyte-rich foods in your diet.
- Be mindful of overhydration: While staying hydrated is important, drinking excessive water can lead to overhydration and electrolyte imbalances. Listen to your body and use thirst as a guide to adjust your fluid intake.
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Frequently asked questions
Feeling tired on a keto diet is common, especially when you're just starting out. This could be due to keto flu, which is essentially an electrolyte deficiency. It can also be caused by not consuming enough calories or fat.
Symptoms of keto flu include fatigue, headaches, dizziness and low blood pressure.
To combat keto flu, you should ensure you're getting enough electrolytes. Electrolyte-rich foods include leafy greens, avocados, nuts and seeds. You can also take electrolyte supplements or add electrolyte powders to your water.
Make sure you're eating enough calories and healthy fats, such as avocados, olive oil, fatty fish, eggs and lean meats. It's also important to stay hydrated, so aim to drink at least two litres of water per day.
Yes, the keto diet is a low-carb diet, so you should avoid high-carb foods such as grains and sugar.
