As funny as it sounds, one of the things that stand keto diet out is the feeling it gives while you are on it. It leaves you susceptible to daydreaming about food; although this doesn’t happen to everyone. However, you should always expect fatigue and hunger while on the keto diet. So, you want to know why you feel exhausted on a keto diet (aka keto fatigue)? You need not look further, in this piece, we will be sharing with you some of the reasons why you are experiencing keto fatigue and three things you can do about it.
Your energy level determines how healthy you are, it also defines your longevity. A decrease or absence of this energy is the main reason why people opt-in for the ketogenic diet. If you experience low-level energy, you will find it difficult to do basic things such as making good choices, it is an important component as far as exercising consistently, and getting a good night’s sleep.
Burning glucose as fuel.
In the first phase of the keto diet, there’s usually a period where your body needs to adapt to the new ‘system’. This phase is inevitable. This phase involves your body transmitting from burning the glucose in your body as fuel; the glucose is converted to ketones and fatty acids. Our body’s ability to adapt differs individually. While some might require several weeks for the energy to convert, others require more than that, or even less.
During this adaptation phase, your level of fat oxidation will spike up, while your level of carbohydrate will drop at this point. This is why it is common to feel exhausted as well as some other signs of energy shortage. But as we’ve said earlier, these are the things you should expect during this period.
Another important thing that’s worthy of note is that at the beginning of the keto diet is the change in glycogen level in one’s body. This is when the real action starts – the body starts to deplete the glycogen which is stored while the carbohydrates are blocked. As soon as the body’s glycogen level hits a particular point, your body then restores the glycogen levels (while also maintaining it) through gluconeogenesis. The change in glycogen levels results in loss of electrolytes and water, which of course is important to how our body can function daily. This level must be maintained to help avoid feeling exhausted.
This adaptation process makes it important to fully approach the ketogenic diet with a ‘well-groomed’ mindset. Without having the needed knowledge around the adaptation phase makes the negative ‘vibe’ seem new. Even though these negative experiences are inevitable, you need to understand that these experiences shouldn’t impair success.
Other reasons why you feel exhausted on the Keto Diet.
So, lets up hop into some of the reasons why you are probably feeling tired on a keto diet.
1. Your Keto diet is low on Calories.
One of the major reasons why you are feeling exhausted right now is because the Keto diet you are currently on is too low in calories and more importantly, your rate of weight loss is on the other hand just too high. Now, this is when you need to calm down, don’t be too hard on yourself. The result you want won’t come in an instant. That’s why you need to relatively stay off social media and maybe you won’t put lots of pressure on yourself. So, my advice? Just do what suits you.
2. Keto Flu.
Yep, sounds dreadful, right? Well, judging by its pedigree, it is indeed dreadful. One of the other reasons why you are feeling exhausted right now is as a result of what is known as ‘Keto Flu”. Some of the symptoms of Keto Flu may include Poor focus, cramping, dizziness, nausea, brain fog, irritability, insomnia, and cramping. In this case, there are possible remedies such as getting more sleep, supplement exogenous ketones, exercising, supplement electrolytes, eating more fat, and drink a lot of water. Keto flu lasts for 1 to 3 weeks, but with the tips stated earlier, you can shorten this time.
– Adrenal Fatigue.
Speaking of flu, we also need to talk about ‘adrenal fatigue’. While many people refer to this condition like adrenal fatigue, it is often reported as one of the following: Depression, Insomnia, Anxiety, and persistent fatigue. What could be the cause of these conditions? These conditions are a result of extreme exercising, high stress, lack of food, and insomnia. It could also be a mix of any of these. However, while most people would want to associate the keto diet to these conditions, it isn’t usually the case. Like we’ve said earlier, drink more water and you’ll be fine.
3 things you can do about your keto diet exhaustion.
1. Eating enough fat.
If you are feeling exhausted on the keto diet, one of the things you want to do is to eat enough fat. When you cut your carbs, dietary fat becomes your primary source of energy. In essence, if you cut down these carbs and don’t add enough fat to level up, then exhaustion becomes inevitable. So, what you want to do is make sure you are getting the ideal level of fat.
To be more detailed, while on LCHF (low-carb high-fat) diet, you’ll need fat to help with the needed calories – this should be approximately 60% – 80% of the entire calories. However, if you are a beginner, this will be quite difficult. Not to mention the misinformation we receive from the media daily. You need to eat and add enough fat to your diet if you don’t want to fall behind. In simple terms, less fat means your body will have less fuel to burn and as a result, you’ll get less energy. If you wish to increase your fat intake, here are things you should do.
- Eat enough fatty meats (lamb neck, rib-eye steak, pork belly, and sirloin are all perfect examples of fatty meats).
- Your vegetable and salad intake should be mixed with lots of high-quality vegetable oil as well as butter. (perfect examples include avocado oil, coconut oil, cold-pressed olive oil, flax oil).
- Make use of high-fat condiments and sauces. A perfect example of condiments to add to your meal is mayonnaise. while the perfect high-fat sauce you need is Bearnaise.
- Lastly, you should add full-fat cream to your cup of tea and coffee. You can make use of butter too.
2. Add enough salt to your diet.
You will be amazed by the effectiveness of simply adding enough salt to your diet. According to research, the addition of salt to your diet will ultimately help you reduce the negative side effects. if you feel exhausted at the first stage of your keto diet, the first thing you need to do is up the level of salt intake. You should add enough salt to all your food – make sure it doesn’t exceed your preferred taste.
Do you still feel exhausted? Well, try adding a teaspoon of salt to every glass of water you drink in the morning. If the thought of that makes you cringe, a bouillon cube dissolved in water daily or 1 to 2 cups of bone broth will be the two ideal substitutes. The following are some of the side effects that can be cured by taking enough salt. Headaches, fatigue, heart Palpitations – this is the sensation of feeling your heartbeat, cramps.
However, if you don’t see any improvement after turning up your salt intake, then you should try the other two steps. To be factual, keto exhaustion may not be as a result of low salt intake.
The last way we are recommending for dealing with keto exhaustion is by making using the right supplement that helps you optimize your diet. There are lots of them out there, but the one we are recommending for you, if you’re on a low-carb/ high-fat diet, be it keto or paleo is KApexs. Why?
Because of the quality and type of ingredients used in making it, and the result it has delivered. Watch the video below to better understand what we’re saying.
KApex contains the LIP4TM blend of 4 lipases which helps to dissolve fat into fatty acids that your body can easily use as fuel.
- It contains a patented ingredient known as Innoslim. This ingredient increases the supplement’s ability to help your body burn fatty acids. This unique ingredient also helps in some other ways. Ways that include:
- Increasing adiponectin by up to 258%. Adiponectin is a hormone responsible for burning fat in your body.
- Upping the ATP in your liver to a staggering 22%.
Check out the full KApex presentation here.
These are just some of the numerous ways of dealing with exhaustion on the keto diet. Hopefully, you’ll start putting these tips to good use. If you do, you’ll start to notice an improvement. What do you think about our tips? Do you think you can handle it? if you’ve got something to add, leave a comment in the comment section below, we’ll be glad to hear from you.