The ketogenic, or “keto,” diet is a high-fat, low-carbohydrate way of eating that has been shown to help some people lose weight. But for others, the keto diet can lead to fatigue. There are several possible explanations for why you might feel tired on the keto diet.
Table of Contents
- 1. Not Getting Enough Calories from the Diets
- 2. Not Getting Enough Carbs from the Diets
- 3. Not Getting Enough Fat from the Diets
- 4. You May Not Eat Regularly
- 5. You May Not Exercise Regularly
- 6. You Maybe Dehydration
- 7. Electrolyte Imbalance
- 8. Low Blood Sugar
- 9. You May Experience the Keto Flu
- Final Thought
1. Not Getting Enough Calories from the Diets
One potential reason for feeling exhausted on the keto diet is simply not getting enough calories. When you cut carbs, your body is forced to burn fat for energy. This can lead to weight loss, but it can also lead to fatigue.
If you’re not eating enough calories, your body may not have enough energy to function properly. This can lead to fatigue, as well as other symptoms like brain fog and irritability.
To make sure you’re getting enough calories on the keto diet, be sure to eat plenty of fatty foods like eggs, nuts, and avocados. You should also make sure you’re drinking enough water. If you’re still feeling tired, you may need to increase your calorie intake.
2. Not Getting Enough Carbs from the Diets
Another possible reason for feeling tired on the keto diet is not getting enough carbs. When you cut carbs, your body has to adjust to using fat for energy. This can lead to fatigue, as your body is not used to running on fat.
To make sure you’re getting enough carbs, be sure to eat plenty of high-fiber vegetables like broccoli and kale. You should also consider supplementing with a carb source like exogenous ketones or MCT oil. If you’re still feeling tired, you may need to increase your carb intake.
3. Not Getting Enough Fat from the Diets
When you follow the keto diet, you get the majority of your energy from fat calories, which come from both stored body fat and dietary fats. If you’re not getting enough fat, you may feel tired.
4. You May Not Eat Regularly
If you’re following the keto diet, you may find yourself eating less often than you’re used to. This can lead to fatigue, as your body is not getting the energy it needs on a regular basis.
To make sure you’re getting enough energy, be sure to eat three meals per day, and snacks as needed. If you’re still feeling tired, you may need to increase your meal frequency.
5. You May Not Exercise Regularly
If you’re fatigued on keto, it’s possible that you’re not getting enough exercise or movement during the day. While the keto diet doesn’t necessarily require exercise, it’s important to get enough movement to support your overall health.
To make sure you’re getting enough exercise, aim for 30 minutes of moderate-intensity activity on most days of the week. If you’re still feeling tired, you may need to increase your activity level.
6. You Maybe Dehydration
Dehydration is another possible cause of fatigue on the keto diet. When you cut carbs, your body loses water weight. This can lead to dehydration, which can in turn lead to fatigue.
To make sure you’re staying hydrated on the keto diet, be sure to drink plenty of water. You should also consider drinking electrolyte-rich beverages like bone broth or coconut water. If you’re still feeling tired, you may need to increase your fluid intake.
7. Electrolyte Imbalance
An electrolyte imbalance is another possible cause of fatigue on the keto diet. When you cut carbs, your body loses water weight and electrolytes like sodium and potassium. This can lead to an electrolyte imbalance, which can in turn lead to fatigue.
To make sure you’re staying hydrated and balanced on the keto diet, be sure to drink plenty of water and eat foods rich in electrolytes like bone broth, avocado, and coconut water. If you’re still feeling tired, you may need to supplement with electrolytes.
8. Low Blood Sugar
Low blood sugar is another possible cause of fatigue on the keto diet. When you cut carbs, your body has to adjust to using fat for energy. This can lead to low blood sugar, as your body is not used to running on fat.
To make sure you’re keeping your blood sugar levels up, be sure to eat plenty of high-fat foods like eggs, nuts, and avocados. You should also consider supplementing with a carb source like exogenous ketones or MCT oil. If you’re still feeling tired, you may need to increase your carb intake.
9. You May Experience the Keto Flu
The “keto flu” is a term used to describe fatigue and other symptoms such as brain fog, irritability, and headaches that can occur when you first start the keto diet.
The keto flu is usually temporary and will go away as your body adjusts to the diet. To help ease the symptoms of the keto flu, be sure to drink plenty of water and get plenty of rest. You may also want to consider supplementing with electrolytes.
If you’re experiencing the keto flu, try to drink plenty of fluids and get some rest. You may also want to consider supplementing with electrolytes. Symptoms should go away after a few days or weeks.
Final Thought
If you’re feeling tired on the keto diet, there are a few potential reasons why. Make sure you’re getting enough calories, carbs, and fluid, and try to ease the symptoms of the keto flu with rest and hydration. If you’re still feeling tired, you may need to see a doctor.
