Did you just start on a keto diet but you’re not feeling as great as you expected? Well, it’s perfectly normal to be exhausted on the keto diet.
Being on a keto diet can make you feel too tired to go about your daily activities.
However, it’s usually worth it at the end of the day.
We’ll be discussing why this happens and how you can boost your energy levels, even when you’re on the keto diet.
Why do I feel so tired or twitchy after being in ketosis?
When you have been on a keto diet for a while, your body starts to advance towards ketosis.
At this point, you’re asking, “Why am I exhausted on the keto diet?”
You have moved from a life of feeding your body with high carb meals to a keto diet.
Therefore, your body is being forced to use ketones to generate energy and its effects can be seen in the form of tiredness or twitchy feelings.
However, there could be other reasons why you’re feeling so tired or twitchy.
Here are some common reasons why this happens:
This is as a result of ketones acting as a diuretic.
Therefore, they cause you to excrete more minerals and water than normal.
You can counteract this by drinking up to 3 liters of water daily.
Low levels of minerals:
If you’re still asking, “Why am I exhausted on the keto diet?”, then you need to take a look at your mineral intake.
You may be low on important minerals like potassium, magnesium, and sodium.
Lack of sleep:
If you experience more twitching and tiredness than usual, then you may not be getting enough sleep.
Based on recommendations from experts, you should get an average of 7.5 hours of sleep daily.
Turn off all electronics that emit blue light at least an hour before you’re ready to fall asleep.
This will help you get good quality sleep.
Chronic stress is also a major cause of tiredness after being in ketosis.
Exposing your body to excess stress could lead to hormonal and mineral imbalances in the body.
So, you can reduce these symptoms by exercising daily.
It can be activities as simple as taking a walk or meditating for a few minutes every morning.
Not eating enough:
You can increase your stress levels and reduce your body’s mineral content when you restrict calories excessively.
Your body cells need enough energy and protein to function so that you can stop wondering, “Why am I exhausted on the keto diet?”
When this is not sufficient, you’ll experience tiredness or twitchy feelings.
What are Ketones?
Ketones are produced by the body as by-products when it breaks down fat to produce energy for our daily activities.
However, your body produces ketones when your carbohydrate intake is low.
At this point, it switches to a state of ketosis.
If you’re about to start on a keto diet or have already started on one, then this is how it works.
A keto diet is one that involves very low intake of carbs for a prolonged period.
During this time, your body will use up its existing glucose and glycogen stores to generate energy for normal bodily functions.
When you run out of glucose, the next step is to seek an alternative source of fuel, which is predominantly fat.
Now, your body is breaking down both body fat and dietary fat to produce fuel.
Your body can also use ketones and fatty acids for fuel at this point.
This is the major principle of a ketogenic diet and the reason why a lot of people ask about feeling so exhausted while following it.
The purpose of going on this diet is to burn more fat and reduce your reliance on carbohydrates.
The benefits of this range from increasing weight loss to lowering blood pressure.
What are the symptoms of high ketones?
When there are excessive ketones in the body, you may develop some symptoms of diabetic ketoacidosis for a short time.
These include confusion, shortness of breath, fatigue, nausea and frequent urination.
How long does Keto fatigue last?
So, you just started on the keto diet, all excited about the many benefits you have heard about.
However, only a few days later, you realize that you feel the direct opposite of what you expected.
Keto flu can increase your level of annoyance, give you a splitting headache, and make you feel fatigued that never seems to fade.
Don’t fret; you’re only experiencing the keto flu. It is usually accompanied by muscle cramps, nausea, dizziness, irritability, and headaches.
It’s not as bad as it sounds and definitely not contagious.
However, it can get really unpleasant.
For some people, this starts about two weeks into their keto diet while others experience this after just a few days.
The good news is that this is temporary and in no time, you’ll be back to your normal self.
This fatigue is a result of your body transitioning from burning sugar to burning fat to generate energy.
One of the primary goals of a ketogenic diet is to reduce your insulin levels and this happens by switching to a very-low-card diet.
When you’re in a state of ketosis, your body is using fat and ketones for energy.
It will take your brain some time to adapt to this switch and you may find yourself urinating a lot more due to more sodium excretion.
You will also experience some rapid weight loss which would be quite welcoming.
There is no specific template for response to keto transitions as some people experience keto fatigue for longer than others.
However, this doesn’t have to be unbearable.
There are some steps you can take to relieve these symptoms faster and boost your energy levels.
How do I get energy on keto diet?
As I’ve mentioned earlier, your body is going to need some time to adjust to your switch of energy sources.
You just said goodbye to bulkier items like pasta and are depriving your body of the only energy source it has grown quite accustomed to.
So, while your body is transitioning, you will feel lethargic.
It might feel as if you are in limbo waiting for that constant flow of energy to kick in with the onset of ketosis.
For some people, it could be a week before shaking off the fatigue while it could be as long as six weeks for those who can’t pull themselves up as easily.
No matter how fleeting it is, being unable to move around as much as you want could be really annoying.
However, instead of giving in to the temptation of biting into a few pieces of bread, there are other ways to give your body the energy it needs to make it through this period.
Start by consuming oils – a tablespoon of virgin coconut oil works wonders for keeping your energy up.
It contains fatty acids that will help in preventing cravings while giving your body something to use as an accessible energy source.
You can also complement this with some alkalizing foods and dishes which are rich in electrolytes.
These include green juices, seaweed, nuts, avocado and non-starchy vegetables.
Condiments like Himalayan pink salt can also reduce bodily fatigue and restore lost electrolytes.
Here is a breakdown of the important steps to help you while you’re on a keto diet:
A good way to get rid of keto fatigue is to replace the lost electrolytes in your bloodstream like sodium and potassium.
Some ways you can do this include drinking at least eight glasses of water daily, taking a sugar-free electrolyte supplement, consuming beef stews and chicken soup, and drinking bone broth.
You can also take in a mixture of salt and water.
Put in a teaspoon of salt into a glass of water and stir thoroughly.
Don’t rush into your carbohydrate restriction phase
If you have spent several years on a very poor diet, it’s going to do your body a whole world of good if you ease into your keto diet slowly.
Eliminating carbs super-fast could shock your system, making you lose sodium and water at a high rate.
However, when you ease into it slowly, like eating small portions of high-carb vegetables while dropping out grains and sugar, then you won’t shock your system so much.
A great way to do this is to reduce your carbohydrate intake for the first day by 15%.
Then, reduce it by another 5% daily until it’s completely out of your diet.
Eat high-quality fats
If you want to shrug off the keto flu fast, you should make sure you’re getting the right amount of fat into your body.
Your body will need a lot of healthy good fats and oils to serve as its fuel and keep your energy levels up.
So, get enough fats from fish oil, olive oil, extra virgin coconut oil, tallow and lard.
Take in small doses of quality MCT oil to enjoy instant focus and then gradually increase your doses.
After a while, your fat intake will result in longer energy boosts.
Restrict calories to a healthy level
A lot of people are in a hurry to achieve significant weight loss using keto diet.
Therefore, they make the mistake of restricting calories below their maintenance levels.
When you do this, you might be accelerating your weight loss but you’re also depleting the body’s vital nutrients.
Don’t starve your body of essential nutrients as this will only ensure that you have no energy.
Plus, you’ll be getting a heavy dose of keto flu. Instead, give your body a chance to adapt to ketosis by consuming food with high nutrients as much as possible.
The change into a state of ketosis is enough to kick start your weight loss without destroying your body’s cells by denying them the vital nutrients that they need.
So, relax and eat healthy foods.
Don’t engage in strenuous exercises.
These will only use up your much-needed energy and have you asking, “why am I so exhausted?”
Instead, take short walks and engage in other light exercises to stay active.
Walking briskly has proven to be very effective in boosting your energy levels as it ramps up your metabolism and is easy on your joints.
You can track your daily steps with a smartwatch and take it one step at a time.
I cannot overemphasize the importance of sleep for your overall well-being.
Sleep does so much for the body and can be a great source of energy while you’re struggling with the keto flu.
So, anytime you feel lethargic or tired, take a breather.
It’s okay to take things slowly for the first few weeks of your keto diet as your body adjusts to this new phase.
Don’t put a lot of strain on your body as it will only draw more from your already low energy supply.
Try to get at least 7 hours of sleep daily.
Lack of sleep doesn’t just make you susceptible to keto flu but it also has a huge effect on your mental health.
Do you want a A Personalized Keto Plan That Works?
Now that you know all about the keto diet plan, you won’t have to wonder about why you’re feeling exhausted on the keto diet.
There is one more important fact to keep in mind.
A keto diet works when it is done the right way.
If you only dabble into this diet plan without the guidance of an expert, you will only succeed in hurting yourself in more ways than you can imagine.
A keto diet is very intense but, most importantly, you will be happy when you experience the benefits of being on this diet plan.
There is no one-size-fits-all approach to this as you have a unique body type.
Therefore, the truth is that what works for one person may not work for you.
You need to be ready to get this done right from the beginning to avoid being exposed to negative effects.
So, do you want a personalized keto plan that works?
To get this, you need to discuss your diet with an expert who will ask several questions about your health and meal plan.
This will ensure that you get a personalized keto plan that works especially for you.
If you’re ready to enjoy the fantastic effects of a keto diet including effective weight loss, better overall health, and improvements in your fitness levels, then it’s time to make your move.