Madeleine Hull
The ketogenic diet is a popular, effective way to lose weight and improve health. However, it can sometimes lead to fatigue, which has become a common issue for people following the diet. This fatigue is often referred to as keto flu and is caused by the body adjusting to much lower amounts of carbohydrates. The keto flu usually occurs in the first week of starting the keto diet and involves headaches, fatigue, tiredness, and nausea. To reduce fatigue, one can take electrolyte supplements, eat more salt, or drink sports drinks that are high in electrolytes. Eating regular meals and snacks throughout the day can also help to keep energy levels high.
| Characteristics | Values |
|---|---|
| Electrolyte supplements | Sodium, potassium, magnesium |
| MCT oil | Taken before bed to aid sleep |
| Fasting | Implemented when full-fat adapted |
| Carbohydrate intake | Identify and avoid those that cause fatigue |
| Calories | Ensure you're consuming enough |
| Fats | Ensure you're consuming enough |
| Meals | Eat regularly, at least 3 meals a day |
| Sleep | Get enough sleep |
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What You'll Learn
Take an electrolyte supplement
The ketogenic diet is a popular and effective way to lose weight and improve health. It involves a low-carb, high-fat diet that raises blood ketone levels, which provide an alternative energy source for the body. While this diet has many health benefits, it can be challenging for some people to get into ketosis, and it may cause side effects such as fatigue and weakness.
One way to combat fatigue when starting a ketogenic diet is to take an electrolyte supplement. Electrolytes are essential minerals that play a crucial role in heart function and overall body hydration. When you restrict carbohydrates, your body's insulin levels drop, causing your kidneys to excrete more sodium. Since there is a delicate balance between sodium and other electrolytes, a loss of sodium may disrupt levels of other electrolytes, leading to symptoms like muscle weakness and cramps, headaches, dizziness, and irregular heart rate, commonly known as the "keto flu."
To prevent or alleviate these symptoms, you can take a daily electrolyte supplement that includes sodium, potassium, and magnesium. It is important to read the labels on electrolyte supplements, as some may contain added carbohydrates. Additionally, be mindful that excessive electrolyte intake can lead to water weight gain, so it is not necessary to consume electrolytes continuously unless you suspect dehydration or feel the need.
You can also naturally replenish electrolytes by eating seeds like hemp, pumpkin, and chia, as well as fish like mackerel, nuts like almonds, and leafy greens. These foods are good sources of magnesium, which is essential for muscle health and is often lacking in people's diets.
By addressing electrolyte imbalances, you can reduce fatigue and other side effects associated with starting a ketogenic diet, allowing your body to transition more smoothly into ketosis.
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Consume more calories
Consuming more calories is essential to combating fatigue when starting a ketogenic diet. While the keto diet can be an effective way to lose weight and improve health, it can also lead to tiredness, especially during the initial phase. Here are some detailed suggestions to ensure adequate calorie intake:
Firstly, it is crucial to understand that the keto diet is not just about reducing calories. While calorie restriction can be an important aspect of weight loss, the keto diet primarily focuses on shifting the body's fuel source from glucose to ketones and fat. This means that even with a slight calorie deficit, one can still experience fatigue if they are not consuming enough fat. Therefore, ensure your diet includes healthy fats such as avocado, which is also a good source of potassium.
Secondly, pay attention to your meal schedule. Eating regularly is essential to maintaining energy levels. Aim for at least three meals and a few snacks throughout the day, evenly spaced to avoid energy slumps. This is especially important when starting the keto diet, as your body is adjusting to using fat for fuel.
Additionally, be mindful of the subtle hunger signals your body sends while in ketosis. The keto diet can reduce appetite, and the hunger cues can feel more like suggestions than impulses. As a result, it is easy to become extremely deficient in calories without realising it. Ensure you are consuming enough calories to maintain your energy levels and support your body's functions.
Moreover, consider taking supplements to boost your calorie and nutrient intake. For example, MCT oil before bed can promote a restful night's sleep, and electrolyte supplements can help combat fatigue caused by electrolyte deficiencies.
Finally, be cautious of any carbohydrates that may be contributing to your fatigue. While the keto diet restricts carbohydrates, some people may find that certain carbs negatively affect their energy levels more than others. Once you have been on the keto diet for a while and are keto-adapted, pay attention to your energy levels after consuming different carbohydrates. This can help you identify any specific carbohydrates that trigger fatigue, allowing you to make more informed dietary choices.
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Eat regularly
Eating regularly is crucial when starting a ketogenic diet. The keto diet is a significant shift from the standard diet, and it can be challenging to adjust to the new eating patterns. Here are some detailed tips to help you eat regularly and combat fatigue when starting a ketogenic diet:
Plan your meals:
Before starting the keto diet, take time to plan your meals. Decide on a set time for breakfast, lunch, and dinner. This structured approach will help you develop a routine and ensure you are eating at regular intervals. Planning your meals also allows you to make informed food choices that align with the keto diet guidelines.
Include a variety of keto-friendly foods:
The keto diet is not just about meats and fats. Include a variety of keto-friendly foods in your meals to ensure you get adequate nutrition. This includes non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach. These vegetables are low in calories and carbs but rich in vitamins, minerals, and antioxidants. Additionally, incorporate healthy fats like avocados, which are high in monounsaturated fats and potassium.
Don't skip meals:
Make sure you don't skip meals, especially breakfast. Eating a nutritious keto-friendly breakfast will give you a good start to your day and help maintain your energy levels. If you feel hungry between meals, opt for keto-approved snacks such as meat, cheese, boiled eggs, nuts, or raw veggies.
Monitor your carbohydrate tolerance:
Pay close attention to your body's response to different carbohydrates. After being on the keto diet for a while, start identifying any patterns of fatigue associated with specific foods. Certain carbohydrates may consistently contribute to your fatigue, and identifying these triggers can help you make more informed food choices to combat fatigue.
Stay hydrated:
The keto diet can lead to a rapid reduction in your body's water content, resulting in dehydration. Make sure you drink plenty of fluids, preferably water, throughout the day. This will help replenish your body's fluid levels and support your overall health.
Remember, it is essential to listen to your body and make adjustments as needed. The keto diet is not a one-size-fits-all approach, and you may need to adapt it to your specific needs and preferences.
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Manage stress
Starting a ketogenic diet can be challenging, and it is common to experience fatigue and tiredness. This is often caused by a reduction in your muscles' glycogen stores, which provide the main fuel source for high-intensity exercise. However, there are ways to manage this fatigue and reduce stress while starting a ketogenic diet.
Firstly, it is important to stabilise meal times. Ensure you are eating regular meals, preferably three per day, rather than skipping meals or eating erratically. This provides a stable foundation for your body to adapt to the new diet. Additionally, be mindful of your carbohydrate intake. While the ketogenic diet is low in carbohydrates, certain carbohydrates may consistently contribute to your fatigue. Keep a cravings log to identify any patterns between your carbohydrate intake and energy levels. If specific carbohydrates seem to make you tired, try switching to other options and see if that improves your energy.
Secondly, consider taking electrolyte supplements, including sodium, potassium, and magnesium. The rapid reduction in your body's water content during the initial phase of the ketogenic diet can result in the loss of electrolytes, leading to fatigue. Including these supplements can help mitigate this issue. Additionally, be cautious of stress eating or bingeing. The transition to a keto diet can be challenging, and stressful situations may trigger cravings or stress eating. A keto diet naturally decreases your appetite, but it is important to ensure that your desire to eat is driven by hunger and not stress or emotional triggers.
Finally, prioritise rest and sleep. Blood sugar lows or low ketones during the night can drive up stress hormones and disrupt sleep. Consider taking a tablespoon of MCT oil before bed to promote a restful night's sleep. Additionally, fasting can complement a ketogenic diet, but it is best implemented when you are already full-fat adapted. Consult with a nutrition professional or dietitian to determine if and when fasting is appropriate for you.
Remember, the ketogenic diet is not a one-size-fits-all approach, and individual experiences may vary. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have pre-existing health conditions or concerns about fatigue and stress management.
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Monitor blood sugar
The keto diet is a low-carb, high-fat diet that can help with fatigue. When followed correctly, this diet will raise your blood levels of ketones, which are chemical byproducts that provide a new fuel source for your cells. On a keto diet, your body undergoes many biological adaptations, including a reduction in insulin levels and an increased breakdown of fat.
When you start a keto diet, it is common to experience keto fatigue. This is caused by the reduction in your muscles' glycogen stores, which are the main and most efficient fuel source for high-intensity exercise. However, this is usually temporary, and after several weeks, many keto dieters report that their performance returns to normal.
To reduce fatigue, you may want to take electrolyte supplements, including sodium, potassium, and magnesium. It is also important to monitor ketone levels in your blood or breath every week and ensure that you are eating three regular meals per day.
Monitoring blood sugar levels can also be useful for those following a keto diet. This can be done with a continuous glucose monitoring (CGM) device, which is an FDA-approved tool with three components: a glucose sensor, a transmitter, and a smartphone app. The CGM takes sample readings of glucose levels every fifteen minutes by measuring the glucose in the interstitial fluid beneath your skin. While on a keto diet, your CGM device will likely report readings of 70-90 mg/dL (3.9 mmol/L) or slightly below.
It is important to note that blood glucose readings tend to trend downward while following a keto diet. This is because eating fewer carbs decreases the available glucose that can be absorbed into your bloodstream, resulting in lower blood sugar levels. However, individuals who follow a very low-carb diet may have lower insulin sensitivity compared to those who consume more carbs. As a result, they may experience slightly higher glucose responses to a small amount of carbs.
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Frequently asked questions
It is common to experience fatigue when starting a ketogenic diet. This is because your body is switching from burning glucose for fuel to using ketones and fat for energy. Your body needs time to adjust to this new energy source.
To reduce fatigue, ensure that you are getting enough calories and eating regularly. You can also try taking an electrolyte supplement, drinking more fluids, and eating foods high in potassium, like avocados or bananas.
The length of time that you will experience fatigue when starting a ketogenic diet varies. Some people report that it takes a few days or weeks for their body to adjust to the diet and for their performance to return to normal. During this adjustment period, it is important to rest and avoid heavy exercise.
