The Keto Diet Tiredness Solution

If you’re on the keto diet and finding yourself feeling tired all the time, don’t worry – you’re not alone. In fact, fatigue is one of the most common side effects of the keto diet. But why does keto make you tired?

There are a few possible explanations. First, when you switch to a high-fat, low-carb diet like keto, your body has to adjust to using fat for fuel instead of carbs. This process, called ketosis, can be draining on your body and lead to fatigue.

Another reason for keto diet fatigue is that you may not be getting enough calories or nutrients. When you cut out carbs, you also cut out many nutrient-rich foods like fruits, vegetables, and whole grains. This can lead to deficiencies in important vitamins and minerals like magnesium and zinc.

Fortunately, there are a few things you can do to combat keto diet fatigue. Make sure you’re drinking plenty

Introduction

Many people report feeling tired when they start a keto diet. This is especially common in the first few weeks of starting the diet. There are a few possible explanations for why this might happen:

1) Your body is adapting to using ketones for energy instead of glucose. This process takes a few weeks and can lead to fatigue.

2) You may be consuming too few calories. This can happen if you’re not eating enough fat or protein.

3) You could be dehydrated. This is especially common if you’re also exercising more than usual, as keto can increase water loss through increased urination and sweating.

4) You could be lacking in certain vitamins and minerals, such as sodium, potassium, and magnesium. These nutrients are important for electrolyte balance and energy production.

Fortunately, there are a few things you can do to address keto fatigue:

1) Give your body time to adjust to using ketones for energy. This process usually takes a few weeks. In the meantime, make sure you’re getting enough sleep and reducing stress as much as possible.

2) Make sure you’re consuming enough calories, fat, and protein. Increasing your intake of these nutrients can help reduce fatigue.

3) Drink plenty of fluids, especially water, to stay hydrated. You may also want to consider adding a electrolyte supplement to your diet (such as bone broth or sports drinks).

4) Make sure you’re getting enough vitamins and minerals, especially sodium, potassium, and magnesium. You can get these nutrients from food or supplements.

What is the keto diet?

The keto diet is a high-fat, low-carbohydrate diet. It has been shown to help in weight loss, as well as other health benefits such as improved blood sugar control and reduced risk of heart disease. However, the diet can also cause some side effects, such as fatigue.

The keto diet and tiredness

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Almost half of children, and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] There is some evidence that adults with epilepsy may benefit from the diet,[9] but Leanne Vogel, author of The Keto Diet Book: Your Complete Guide to a High-Fat Diet & Healthy Living with Nutritional Science claims “children are not really able to follow the diet for very long.”[1] In 2017, Dr. Tim Noakes pushed back on Vox’s claim that “going keto will make you tired all day long” by stating “that’s completely wrong.” He added that besides weight loss benefits cutting carbs can have on ADD/ADHD children “there’s also data showing it can help them focus better.”[3]

Why does the keto diet make you tired?

There are a few reasons why the keto diet may make you tired. First, when you cut carbs, your body has to adjust to using ketones for energy instead of glucose. This can take a few days or weeks, and during this time you may feel tired. Second, you may be lacking some of the nutrients that you used to get from carbs, such as B vitamins. These nutrients are important for energy production, so if you’re lacking them, you’ll likely feel tired. Finally, if you’re not used to eating a lot of fat, the high fat intake on the keto diet can also make you feel tired.

The keto diet and energy levels

A lot of people ask me if the keto diet makes you tired. The short answer is no, but there are a few things that can contribute to fatigue on the keto diet. In this article, I’ll cover the four main causes of fatigue on the keto diet and what you can do to combat them.

1. Not enough calories: When you’re eating a calorie-restricted diet, it’s important to make sure that you’re getting enough calories. If you’re not getting enough calories, your body will start breaking down muscle for energy, which can lead to fatigue.

2. Not enough fat: Fat is an essential nutrient on the keto diet and not getting enough fat can lead to fatigue. Make sure you’re including plenty of healthy fats in your diet such as avocados, olive oil, nuts, and seeds.

3. Not enough electrolytes: Electrolytes are minerals that play an important role in hydration and electrical impulses in the body. On the keto diet, electrolytes can be depleted due to increased water loss through urination and sweating. This can lead to fatigue, muscle cramps, and headaches. To combat electrolyte depletion, make sure you’re drinking plenty of water and adding salt to your food. You can also supplement with electrolyte powders or drinks.

4. Lack of sleep: Getting enough sleep is important for overall health and well-being, and lack of sleep can contribute to fatigue. Make sure you’re getting 7-8 hours of sleep per night and if you have trouble sleeping, try some natural sleep aids such as melatonin or magnesium supplements.

How to combat keto diet tiredness

If you’re feeling tired on the keto diet, there are a few potential causes and solutions. First, it’s important to make sure you’re getting enough sleep. Sleep is crucial for recovery and energy levels. Make sure you’re sleeping 7-8 hours per night.

Second, make sure you’re consuming enough electrolytes. When you’re in ketosis, your body flushes out electrolytes like sodium and potassium. You can replenish these by drinking bone broth or taking supplements.

Third, make sure you’re eating enough fat. On keto, your body runs on fat for energy. If you’re not consuming enough fat, you may experience fatigue. Add healthy fats like avocado, olive oil, and coconut oil to your diet.

Finally, give yourself time to adjust to the diet. It can take a few weeks for your body to adapt to burning fat for fuel. Once your body adjusts, you should start to feel more energetic.

Foods to eat on the keto diet

There are a variety of food choices that you can make when following a keto diet. Here are some of the best foods to eat on the keto diet:

-Eggs: Eggs are a great source of protein and fat, making them ideal for the keto diet.

-Fish: Fish is a great source of healthy fats, making it perfect for the keto diet.

-Nuts and Seeds: Nuts and seeds are a great source of healthy fats, making them perfect for the keto diet.

-Avocados: Avocados are rich in healthy fats, making them perfect for the keto diet.

-Coconut Oil: Coconut oil is a great source of healthy fats, making it ideal for the keto diet.

Foods to avoid on the keto diet

If you’re feeling tired on the keto diet, it could be because you’re consuming too many of the following foods:

-Sugar: This includes both natural sugars (like those found in fruits) and processed sugars (like those found in candy and soda).

-Starch: Starchy vegetables like potatoes and corn are also high in sugar.

– Alcohol: Although small amounts of dry red wine are allowed on the keto diet, most alcoholic beverages are off limits because they’re high in sugar.

– Caffeine: Caffeine is a stimulant that can make you feel more alert, but it can also cause dehydration and interfere with sleep.

-processed meats: Processed meats like bacon, sausage, and deli meat are high in saturated fat and sodium, which can cause fatigue.

-High-fat dairy: Dairy products like heavy cream and butter are also high in saturated fat, which can lead to fatigue.

Supplements to take on the keto diet

There are a few different types of supplements that you can take on the keto diet in order to combat tiredness. Firstly, exogenous ketones can help to give you an energy boost when you’re feeling low. Secondly, taking a vitamin B complex supplement can help to regulate your energy levels and combat any fatigue you may be feeling. Finally, omega-3 fatty acids are also a great way to fight keto diet fatigue, as they help to improve cognitive function and reduce inflammation.

The bottom line

If you’re feeling tired on the keto diet, there are a few possible explanations. First, it’s important to remember that the diet is a major change for your body, and it can take time to adjust. Second, some people may be eating too few calories, which can lead to fatigue. And third, certain medical conditions can cause fatigue, so it’s important to check with your doctor if you’re having persistent tiredness.

If you’re feeling fatigued on keto, there are a few things you can do to boost your energy levels. First, make sure you’re drinking enough water and electrolytes. Second, eat foods that are rich in healthy fats and protein. And third, get some exercise! Just a moderate amount of activity can help increase your energy levels.

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Jay Stallings

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