Brenda Khan
The ketogenic diet is a popular choice for those looking to lose weight, build muscle or improve overall health. However, it is not uncommon for people to experience fatigue after a keto meal. This can be attributed to several factors, including the body's adjustment to lower carbohydrate intake, known as the keto flu, which usually occurs during the first week of starting the diet. Additionally, dehydration, insufficient calorie or fat intake, and consumption of unhealthy keto-friendly snacks can also contribute to feelings of tiredness. While keto is praised for its weight loss benefits, it is important to ensure adequate nutrition and hydration to maintain energy levels and overall well-being.
| Characteristics | Values |
|---|---|
| Inflammation or food sensitivity | Inflammatory cytokines may suppress orexin, which is thought to play a role in sleep and wakefulness |
| Tryptophan-containing foods | Tryptophan is an amino acid that is essential in creating the neurotransmitter serotonin, which is involved in sleep and relaxation |
| Cholecystokinin (CCK) | CCK is a gut hormone that is released in response to a fat-rich meal, and scientists suspect that it may cause sleepiness or fatigue as it directly interacts with the hypothalamus |
| Larger meals require more energy | Intermittent fasting may result in larger meals eaten less frequently, requiring more energy to digest |
| Low stomach acid | Food may not be effectively broken down and digested without sufficient stomach acid |
| Mild dehydration | Ketones act as a diuretic, causing you to excrete more water and minerals than usual |
| Mineral depletion | You may be low in sodium, magnesium, and potassium |
| Not sleeping enough | Getting less than 7.5 hours of sleep per day will make you feel more tired |
| Too much stress | Chronic stress can cause mineral and hormonal imbalances that increase tiredness |
| Not eating enough | Restricting calories to the point where you don't have enough protein and energy for your cells will increase your stress levels and deplete your body of minerals |
| Hormone dysregulation | Carb restriction can be too stressful and cause increased cortisol levels and decreased thyroid hormone levels, leading to fatigue |
What You'll Learn
Insulin spike
Insulin is a hormone that metabolises carbohydrates. Insulin is produced in response to the consumption of different foods, and it is best known for its role in metabolising carbs.
Insulin is often vilified in low-carb circles, but it is necessary for some health-related goals, such as building muscle. However, if your goal is ketosis, insulin is not your friend. Insulin suppresses ketone production, so minimising insulin is key to staying in ketosis.
The ketogenic diet minimises insulin production by restricting carbohydrates and protein. Carbohydrates raise insulin levels because you need insulin to metabolise them. The more carbs you eat, the more insulin you need. When you eat something carb-heavy, the glucose in that food raises your blood sugar. But high blood sugar is dangerous, so your body produces insulin to take that glucose out of the bloodstream and store it in your fat cells for later use.
Protein can also trigger an insulin spike. For example, adding whey protein to a mixed meal increases the insulin response. It is thought that protein causes an insulin spike by stimulating the secretion of another protein, GLP-1, which then stimulates insulin secretion.
A ketogenic diet minimises insulin production by reducing carbs and protein. This allows ketone production to ramp up, facilitating ketosis.
A high-fat, adequate-protein, low-carb diet reduces insulin production enough that the very low level of insulin does not stop ketone bodies from being produced.
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Inflammation or food sensitivity
To fix this, try an elimination-type diet by cutting out foods you believe are causing problems and/or foods notorious for causing issues for others. An extreme version of an elimination-type diet is a carnivore-type diet (eating only meat) and slowly adding in different foods to test your tolerance.
Inflammation can come from multiple potential dietary intolerances. For some, it is dairy, for others, it can be eggs, and for many, it is refined flours and grains. The best way to find the culprit is to do an elimination diet. If you are already on keto, you have already cut out grains and flours, so the next step is to eliminate all dairy and eggs and see if your symptoms resolve. If they do, then you can slowly add one food back in and see if the symptoms return. If they don't resolve, then you can dig deeper and try eliminating nuts, nut flours, veggies, etc.
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Larger meals require more energy
When you eat, your parasympathetic nervous system (PNS) is activated. The PNS is also known as the "rest and digest" system because it conserves energy by slowing your heart rate, which can make you feel sleepy. During this time, your body diverts blood flow to your gut to help with digestion, and there is increased stimulation of digestive enzymes and liver activity.
If you are eating fewer but larger meals, this may be why you feel tired after eating. To combat this, try eating smaller but more frequent meals throughout the day.
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Low stomach acid
Feeling tired after a keto meal could be due to low stomach acid. This is one of the many reasons why you may feel sleepy after eating a keto meal.
To address low stomach acid, you can:
- Chew your food thoroughly, as digestion begins in the mouth.
- Consume fermented vegetables like kimchi, sauerkraut, and kefir.
- Drink apple cider vinegar before meals, diluted with water.
- Add fresh ginger to your keto diet.
Additionally, increasing your potassium intake by eating more green vegetables or consuming betaine hydrochloride, found in spinach, beef, and shrimp, can help boost stomach acid levels.
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Mineral depletion
The keto diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss. However, it can lead to mineral depletion in the body, which is often referred to as the "keto flu". This depletion occurs because the body is in a state of ketosis, where it breaks down fat for energy instead of carbohydrates.
The keto diet can deplete your body of minerals such as magnesium, potassium, and calcium. This depletion can lead to several unpleasant side effects, including fatigue, headaches, nausea, muscle cramps, and heart arrhythmia.
To avoid mineral depletion and the keto flu, it is important to incorporate mineral-rich foods into your diet or take supplements. Here are some ways to ensure you are getting enough minerals while on the keto diet:
- Eat a balanced diet that includes nutrient-dense foods such as leafy greens, nuts, legumes, and whole grains.
- Include keto-friendly sources of potassium, such as spinach, avocados, mushrooms, salmon, broccoli, and asparagus.
- Add shellfish, broth, and pink Himalayan or Celtic sea salt to your diet for a healthy dose of sodium.
- Consume low-carb sources of magnesium, such as oysters, pumpkin seeds, cooked Swiss chard, and spinach.
- Get your daily dose of calcium from almonds, raw broccoli, cooked kale, cheddar cheese, and sardines.
- Maintain healthy iron levels by including eggs, cooked spinach, meat, soybeans, and dark chocolate in your diet.
- Take omega-3 supplements to balance your omega-3 to omega-6 ratio and reduce inflammation.
- Consider taking a multivitamin and mineral supplement, especially if you are susceptible to the keto flu.
By following these tips, you can help ensure that your body gets all the crucial minerals it needs while on the keto diet, reducing the chances of feeling tired and improving your overall health.
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Frequently asked questions
Feeling tired after a keto meal is a sign that your body is adjusting to a new energy source. This is known as the "keto flu" and is a result of your body entering ketosis, burning stored fat and producing ketones for energy. This tiredness should only last a week or two, but in some cases, it can last up to a month.
To reduce tiredness, ensure you are drinking enough water and consuming adequate electrolytes. You can also try eating smaller, more frequent meals and taking short walks after eating to aid digestion and increase alertness.
Yes, there are several other reasons why you might feel tired after a keto meal. This includes larger meal sizes, low stomach acid, inflammation or food sensitivity, and consuming foods high in tryptophan.
