Brenda Khan
The keto diet is a popular choice for those looking to lose weight, improve overall health, or build muscle. However, it is common to experience weakness and fatigue when starting this diet. This is often due to the body's transition from burning carbohydrates to burning fat for energy, known as the `keto flu`.. To combat this, it is important to ensure
What to eat when you feel weak on keto:
| Characteristics | Values |
|---|---|
| Calories | Avoid restricting calories when starting the diet. A mild calorie deficit is good for sustainable weight loss, but undereating reduces the body's production of thyroid hormone and other energy hormones. |
| Carbohydrates | Avoid cutting net carbs too low. While the keto diet is low-carb, there is no perfect number for the amount of carbohydrates to consume. Everyone tolerates carbohydrates differently. |
| Meals | Eat regularly, with at least three meals and a few snacks a day. |
| Healthy fats | Eat more healthy fats, like avocado, olive oil, and salmon. |
| Protein | Incorporate high-quality protein, like chicken and grass-fed beef. |
| Vegetables | Eat plenty of healthy low-carb vegetables, which still contain plenty of fiber. |
| Electrolytes | Increase your intake of electrolytes, including sodium, potassium, and magnesium. |
| Water | Drink more water to avoid dehydration. |
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What You'll Learn
Eat more calories and healthy fats
If you're feeling weak on the keto diet, it could be because you're not eating enough calories. When you're on the keto diet, your body uses fat as its primary source of energy, so if you're not eating enough fat, you may feel exhausted or fatigued. Undereating can also reduce your body's production of thyroid hormones and other energy hormones, and even send your body into "starvation mode".
To combat this, try eating more calories to boost your energy levels. Even if your goal is weight loss, you can experiment with eating more calories to fight fatigue. Eating more healthy fats, such as avocado, olive oil, and salmon, can help you increase your calorie intake while staying within the keto diet.
It's also important to be mindful of your total calorie consumption if you're practicing intermittent fasting. On fasting days, you will be well below your Basal Metabolic Rate (BMR) level of calories, so it's important to make up for it on non-fasting days by eating more than your BMR suggests. However, if you feel that intermittent fasting is decreasing your energy levels, it may not be the right choice for you.
In addition to eating more calories and healthy fats, it's crucial to ensure you're staying properly hydrated and maintaining adequate electrolyte levels. Dehydration is a common issue on the keto diet, as your body loses water and electrolytes during the transition to burning fat for energy. Increasing your water and electrolyte intake can help boost your strength and energy levels.
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Avoid 'dirty keto'
It is common to feel weak and exhausted during the first few days or weeks of starting a keto diet. This is because the keto diet is a major metabolic change, switching the body's energy source from carbohydrates to fat. During this adjustment period, known as keto adaptation, your body may experience fatigue, headaches, and other minor side effects.
To avoid feeling weak on keto, it is important to avoid "dirty keto". Dirty keto is a version of the keto diet that allows for highly processed and packaged foods. It focuses on macronutrient intake rather than the quality and sources of the foods. This means that dirty keto meals often include inflammatory vegetable oils that are high in linoleic acid, an omega-6 polyunsaturated fat (trans fat). While linoleic acid is healthy to some extent, its excess consumption can drive fat storage and cause obesity.
Dirty keto also includes processed low-carb snacks like pork rinds, sugar-free candy, and low-carb protein bars. These types of snacks should be consumed in moderation as they cannot replace whole foods. Additionally, dirty keto meals tend to be high in sodium, which can be associated with high blood pressure and an increased risk of heart disease for people who are sensitive to salt.
Instead of following a dirty keto diet, prioritize fresh vegetables, high-quality protein like steak or fish, and plenty of healthy fats. This is often referred to as "clean keto". Clean keto involves consuming whole-quality foods and clean, natural ingredients, such as grass-fed dairy and steak, non-starchy vegetables, unprocessed meat and seafood, low-sugar fruits, free-range eggs, and olive oil. It is a healthier and more nutritious diet regime that ensures you maintain your micronutrients, maximizing the diet's effects on weight loss, digestion, and overall health.
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Eat regularly
Eating regularly is one of the best ways to keep your energy levels high when on the keto diet. It is recommended that keto dieters have at least three meals and a few snacks a day, with meals and snacks spread evenly throughout the day. This helps to avoid any mid-morning, afternoon or evening energy slumps.
It is easy to undereat on the keto diet because your appetite is suppressed. This can lead to fatigue and weakness. Therefore, it is important to make sure you are eating enough. Track your calories and macronutrient intake and adjust accordingly. If you are not eating enough, incorporate more healthy fats, like avocado, olive oil and salmon, and high-quality protein, like chicken and grass-fed beef.
It is also important to be mindful of the types of food you are eating. Instead of eating dirty keto, which includes highly processed and packaged foods, prioritise fresh vegetables, high-quality protein and plenty of healthy fats.
If you are feeling weak on keto, it is likely that you are dehydrated. Increase your water and electrolyte intake to boost your strength and energy.
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Drink more water
The keto diet is a low-carbohydrate, high-fat, and moderate-protein diet that aims to reach a metabolic state called ketosis. In ketosis, the body increases its efficiency at burning fat for energy. While this diet can be excellent for weight loss, it can also cause dehydration and electrolyte imbalances.
Drinking more water is crucial when on the keto diet. Firstly, dehydration is a common side effect of the keto diet due to the reduced intake of carbohydrates and the subsequent loss of water. Carbohydrates hold water and sodium in the body, so when you restrict carbs, you excrete more of them, leading to decreased water retention. Therefore, staying properly hydrated is essential to counterbalance this loss of fluids.
Secondly, the process of breaking down fats, called beta-oxidation, requires water molecules. When on keto, your body burns more fat, and this process costs more water than burning carbohydrates. So, increasing your water intake will help your body break down fats more effectively.
Additionally, the keto diet often includes eliminating ultra-salty processed foods, which can lead to a sodium deficiency. Sodium is an essential electrolyte that helps maintain fluid balance in the body. By drinking more water and ensuring adequate sodium intake, you can prevent dehydration and maintain proper hydration levels.
To ensure adequate hydration while on the keto diet, it is recommended to:
- Drink a couple of glasses of water immediately upon waking up, as your body is most dehydrated after a full night's rest.
- Keep a water bottle with you at all times to make drinking water a convenient and easy habit.
- Flavor your water with zero-calorie flavorings if plain water is unappealing to you.
- Aim for adequate water intake throughout the day, and remember that good hydration is more than just "8 glasses a day." The Institute of Medicine recommends between 91 and 125 fluid ounces of water per day for adults, but this may vary depending on personal factors such as age, weight, and activity level.
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Take electrolytes
If you feel weak and tired on the keto diet, it is likely that you are experiencing the ''keto flu''. This is a transition period during which your body adjusts to burning fat for energy instead of carbohydrates, causing a drop in blood glucose and insulin levels. This can result in dehydration and a loss of electrolytes, which can leave you feeling weak and drained.
To combat this, it is important to increase your intake of water and electrolytes. Electrolytes are essential minerals that play a crucial role in maintaining proper fluid balance and nerve function in your body. When you're on the keto diet, your body can lose electrolytes due to increased water loss. Therefore, it is important to replenish these electrolytes to support your body's functions and reduce feelings of weakness.
There are several types of electrolytes that you should focus on when you're feeling weak on keto:
- Sodium: Increasing your sodium intake can help combat the dehydration caused by the keto diet. Sodium helps your body retain water, so adding a little extra salt to your meals or using salt alternatives like bone broth or salted nuts can be beneficial.
- Potassium: Potassium works alongside sodium to maintain fluid balance and support nerve function. Good sources of potassium include avocados, spinach, mushrooms, and salmon.
- Magnesium: Magnesium is involved in energy production and muscle function. It can be found in nuts, seeds, dark chocolate, and avocado.
You can also consider taking electrolyte supplements, which are designed to replenish the electrolytes lost during the keto diet. However, be sure to read the labels carefully as some supplements may contain added carbohydrates. Additionally, while increasing your electrolyte intake is crucial, it is equally important to ensure you're staying adequately hydrated by drinking enough water.
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Frequently asked questions
There are several reasons why you may feel weak on a keto diet. One of the most common causes is dehydration, as the body adjusts to burning fat for energy, it can prompt water loss, which leads to a loss of electrolytes, leaving you feeling weak. Another reason could be that you are not eating enough, especially healthy fats, which are the primary source of energy on a keto diet. Additionally, when you start a keto diet, your body goes through a transition period called \"keto flu," which can cause weakness and other flu-like symptoms.
To combat weakness on a keto diet, make sure you are staying hydrated by drinking enough water and replenishing electrolytes. Ensure you are eating enough calories and healthy fats, such as avocado, olive oil, and salmon. Prioritize fresh vegetables, high-quality protein like chicken, steak, or fish, and healthy fats.
The weakness and fatigue associated with starting a keto diet can last a few days to a few weeks. The duration depends on how long it takes for your body to adjust to using fat as its main energy source. During this adjustment period, also known as keto adaptation, you may experience symptoms such as fatigue, headaches, and other minor side effects.
