Keto And Roadblocks: Why Am I Stalling?

The keto diet is a popular choice for those looking to lose weight, build muscle, or improve their overall health. However, it is not uncommon for people to experience fatigue while on this diet, especially during the initial stages. This fatigue can be attributed to various factors, such as the keto flu, dehydration, a lack of calories or fat in the diet, or even hidden carbs. Adjusting salt intake, ensuring sufficient calorie and fat intake, and being mindful of carbohydrate tolerance can help combat keto fatigue. Additionally, eating regular meals, staying hydrated, and maintaining an active lifestyle are also important for sustaining energy levels while on the keto diet.

Not eating enough calories

It is very common for people starting out with a ketogenic diet to not eat enough calories. Ketosis suppresses appetite, making it easier to stay in a calorie deficit throughout the day. This can lead to a person unintentionally going too low in calories. Undereating reduces the body's production of thyroid hormone and other energy hormones, and over time can even crash your metabolism.

If you are constantly feeling exhausted on the keto diet, you may want to start counting your calories. There is a chance that you aren't eating enough calories and it's causing you to feel tired regularly.

To calculate your daily calorie needs, you can use a formula like the Harris-Benedict equation. This will give you a rough approximation of your basal metabolic rate (BMR). Your BMR is the number of calories your body burns in a day based on your exercise habits and movement levels throughout a normal day. If you eat close to this number, you'll maintain your current weight.

If you're following a keto diet to improve your energy but also want to lose weight, it is recommended that you don't cut your daily calories by more than 500 calories less than your daily BMR. This should keep your energy levels high and result in a weight loss of approximately one pound per week.

If you don't need to lose weight, try to keep your calories close to your BMR. This becomes very important for those who are quite lean. There's just not enough extra adipose tissue on your body to use as fuel.

If you're practicing intermittent fasting, you'll need to be mindful of your total calories consumed in a week. On fasting days, you'll be well below your BMR level of calories, but that's fine as long as you make it up on non-fasting days by eating more than your BMR suggests. For some people, intermittent fasting is only going to decrease your energy. If you don't feel good fasting, don't do it.

Once you've got a rough idea of how many calories you need in a typical day/week, you can stop counting and move back towards intuitive eating. Eat when you're hungry and stop when you're full. But only do this after you're confident about how much you need to eat in a typical day/week.

If you're still struggling with fatigue, it could be that you're not eating enough fat. When on the keto diet, the vast majority of your energy comes from fat calories in the form of stored body fat as well as dietary fats that you eat. Consider adding more healthy, unsaturated fats to your diet, such as nuts, flax or pumpkin seeds, and oily fish like tuna, salmon, or sardines.

Not eating enough fat

Fatigue is a common issue for people starting out on the keto diet. One reason for this is not consuming enough fat. The keto diet is not just a low-carb, high-fat diet; it should also include 20% protein intake and 5% carbs. 75% of calories should come from healthy fats.

Misconceptions

There is a misconception that eating more fat will lead to more body fat. However, it is excess calories from any food group that leads to weight gain. On keto, you need to eat healthy fats such as avocado, butter, cheese, and bacon, as long as they are not saturated or trans fats.

Survival Mode

If you don't eat enough fat on keto, your body will go into survival mode, negatively affecting your wellbeing. You will feel hungrier, and your body will prioritise storing fat, making fat loss almost impossible.

Getting More Fat on Keto

High-fat nuts, such as cashews, and low-carb vegetables are good sources of fat to help you stay fuller for longer.

Other Reasons for Fatigue on Keto

There are several other reasons why you might feel tired on a keto diet:

• The keto flu: In the first week of starting keto, you may experience headaches, fatigue, tiredness, and nausea as your body adjusts to much lower amounts of carbohydrates.
• Not getting enough calories: The keto diet requires you to consume enough calories to maintain your energy levels. Restricting calories too much can send your body into "starvation mode."
• Dehydration: The keto diet eliminates carbohydrates, which leads to the body eliminating important electrolytes and minerals.
• Eating "dirty keto": Eating highly processed "keto-friendly" foods that exceed your daily energy needs can make you feel fatigued instead of energised.
• Not eating regularly: Eating at regular intervals is one of the best ways to provide plenty of energy for the body, especially when starting keto.
• Not getting enough sleep: Not getting seven to nine hours of sleep each night can cause your stress hormone, cortisol, to spike, leading to increased cravings and hunger the next day.

Not eating regularly

If you're feeling tired on keto, your meal schedule could be to blame. Eating regularly is one of the best ways to provide your body with energy, especially if you're new to the keto diet.

When you're in ketosis, the hunger signals that arrive at your brain are not as loud as they are when you're burning glucose for fuel. This means that it's easy to ignore these hunger signals and end up in an accidental calorie deficit.

To avoid this, it's recommended that you eat at least three meals a day, spread evenly throughout the day. If that doesn't solve your fatigue, you can also add a few low-carb, high-fat snacks.

If you're practising intermittent fasting, you need to be mindful of your total calories consumed in a week. On fasting days, you'll be well below your basal metabolic rate (BMR) of calories, so make sure to make up for it on non-fasting days.

Not moving enough

If you're feeling tired on keto, you might not be getting enough exercise or movement throughout your day. It can be hard to work out when you're eating differently, especially if you're feeling tired or experiencing the keto flu. However, it's important to build up to a regular workout schedule. Your routine should include a combination of weight training and cardio, with the goal of exercising at least 3-5 times a week. Frequently altering workout lengths and intensity can also help improve energy.

Even if you're not a fan of the gym, there are plenty of other ways to get moving. Try going for a walk, a run or a swim. You could also try yoga, Pilates or another form of gentle exercise. Even brisk daily walks are far better than nothing.

If you're feeling tired on keto, it's important to address the issue. Try incorporating more movement into your day and see if that helps boost your energy levels.

Dehydration

Causes of Dehydration on Keto

When on the keto diet, the body produces ketones to burn fat for energy instead of glucose. Ketones are water-soluble compounds made of fatty acids, and they have a diuretic effect, making you urinate more often. Additionally, as the body switches from using carbs as fuel, the liver releases its glycogen stores, which are stored with a lot of water, leading to further dehydration.

The keto diet also leads to lower insulin levels in the bloodstream, which signals the kidneys to excrete more sodium. Since sodium helps the body retain water, getting less of it can cause the body to not hold on to as much fluid.

Signs of Dehydration on Keto

Some common signs of dehydration on the keto diet include:

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps or spasms
• Confusion or brain fog

Preventing and Managing Dehydration on Keto

To prevent and manage dehydration while on the keto diet, it is important to focus on rehydration and electrolyte intake:

• Increase water intake: Drink around 2-3 liters of water per day or at least half of your body weight in ounces of water.
• Incorporate electrolytes: Eat more foods that are rich in electrolytes, such as leafy greens, avocados, nuts, and seeds.
• Consider supplements: Electrolyte supplements can help ensure you are getting enough electrolytes, especially sodium, potassium, magnesium, and calcium.
• Eat water-rich whole foods: Include low-carb, water-rich foods in your diet, such as celery sticks, tomatoes, cucumber slices, berries, and lemons.
• Monitor urine color: Keep an eye on the color of your urine, which should be pale yellow or clear if you are well-hydrated.

Frequently asked questions