Does Keto Make You Tired?

What is the keto diet?

The keto diet involves high fat, moderate protein and very low carbs. This puts the body in a state of ketosis, where it uses fats for energy instead of carbs. It was originally created for medical reasons, but is now popular for weight loss.

Some people may feel tired when starting the keto diet. This is because their body is adapting to new foods, which takes time. As carbs are low, the body doesn’t have enough glycogen for intense physical activity. Listen to your body and adjust food intake to your energy levels.

Eat a balanced diet with healthy sources of fat like avocados and nuts. Avoid processed foods. Hydrate too, as dehydration can cause tiredness. By doing this, you can avoid feeling overly exhausted on the keto diet.

Factors that can lead to fatigue during keto

To understand why fatigue can be a challenge during a keto diet, this section will discuss the contributing factors, including lack of carbohydrates, electrolyte imbalances, and insufficient calorie intake. Each of these sub-sections plays a significant role in your energy levels while following the keto diet, so it’s essential to understand how to manage them effectively.

Lack of carbohydrates

Carbohydrates are the main source of energy for our body, yet an absence of them on a keto diet can lead to fatigue. The body undergoes a process called ketosis, which is burning fat instead of carbs for energy. This can help with weight loss, but can cause fatigue due to low glucose levels.

Low-carb dieting for a while can cause muscle deterioration, since muscles need the right nutrients. Electrolytes are important for muscle functioning and hydration levels. If they’re imbalanced or deficient, this can cause fatigue.

When transitioning to a new diet, like keto, some fatigue is normal. But if it lasts over two weeks, seek medical help. The symptoms could be from an undiagnosed medical condition that needs attention.

Electrolyte imbalances

When following a keto diet, electrolyte imbalances may occur. This is due to decreased insulin levels, leading to fluid and salt loss. Thus, electrolytes like sodium, potassium, and magnesium are essential for nerve and muscle function. If these electrolytes are lacking, fatigue, headaches, muscle cramps, and weakness can be the result.

To combat this, one must maintain adequate levels of sodium and potassium. This can be done by increasing salt consumption or taking supplements. Magnesium can also be taken as a supplement or added via dietary sources such as nuts and leafy greens. Drinking plenty of water throughout the day will also help with balance.

It’s important to note that those with pre-existing health conditions or taking medication should consult a healthcare provider before changing electrolyte intake. Too much or too little of these minerals can be detrimental. Attention to electrolyte levels during keto dieting can help avoid fatigue and other symptoms associated with imbalances.

Insufficient calorie intake

The title ‘Insufficient Calorie Intake‘ could be expanded by discussing the potential outcomes of not getting enough energy from food consumption when following a keto diet. This can lead to exhaustion and weakness if one limits their food intake or does not include enough high-fat and protein-rich foods. A sudden decrease in calories or prolonged low-calorie eating can also affect physical performance and concentration.

To prevent fatigue, one should focus on nutrient-dense whole foods such as fatty fish, eggs, nuts, seeds, avocados, olive oil, and dark green leafy vegetables. Adequate hydration is recommended to support metabolic processes and optimize energy levels. Consulting a healthcare provider or nutritionist might be beneficial to creating a personalized meal plan.

Aside from inadequate calorie intake, there are other factors that can contribute to tiredness during keto adaptation. These can be electrolyte imbalances, sleep disturbances, stressors, or underlying medical conditions. Consequently, it is important to observe and evaluate multiple aspects of health before making any significant adjustments.

How to address fatigue during keto

To address fatigue during your keto journey with the sub-sections of increase carb intake, address electrolyte imbalances, and ensure adequate calorie intake as solution. You are likely to experience fatigue during keto as your body transitions from using carbs to fats as fuel. These sub-sections offer simple ways to reduce or eliminate fatigue and help you feel energized during your keto journey.

Increase carb intake

To battle fatigue when on a keto diet, incorporating more carbs may help. Here are several approaches to do this without compromising results:

  • Incorporate small portions of carb-rich foods like berries or nuts.
  • Try cyclical ketosis with one or two days of higher carb intake weekly.
  • Gradually increase carb intake and monitor energy levels and weight loss.
  • Supplement with exogenous ketones to replenish energy stores.
  • Add targeted carbs around workouts for an energy boost.

Remember, higher carb intake could impede achieving ketosis. Monitor and adjust macronutrients if required. Finding the perfect balance between carbs and keto goals is necessary when tackling fatigue. By incorporating carbs in a smart way, individuals can improve their energy and performance without compromising long-term results.

Address electrolyte imbalances

Electrolyte imbalances must be addressed during keto. To manage them, here are a few points to remember:

  • Consume sodium.
  • Balance potassium by eating low-carb veggies.
  • Eat magnesium-rich foods for energy and sleep.
  • Drink lots of water to prevent dehydration.
  • Reduce booze and caffeine as they deplete minerals and make you lose fluids.

Note: if you have health conditions, consult a doctor for additional monitoring. If you experience fatigue or other symptoms while on a keto diet, get professional advice.

Ensure adequate calorie intake

To stay energized, consume the correct amount of calories. Your body needs enough calories to function. Not enough calories can cause fatigue, weakness, and irritability. Monitor your daily calorie intake and consume a balanced diet with healthy fats, proteins, and complex carbs.

Snack on high-fat foods or add MCT oil to meals to make sure you get enough calories. But watch your portions – too much or not enough can affect your energy levels.

Eat calorie-rich foods such as nuts, avocados, and fatty fish. These are also high in healthy fats that promote ketosis. Avoid processed and sugary snacks because they don’t provide much nutrition and can cause an energy crash.

Choose a mix of low-carb and high-fat foods that give you energy and help you reach your weight loss goals on a keto diet.

Other strategies for reducing fatigue during keto

To reduce fatigue while on the keto diet, there are other strategies that you can try. Boost your energy levels by getting enough sleep, incorporating exercise into your routine, and considering supplements.

Get enough sleep

Sufficient rest is essential for avoiding keto-related exhaustion. Too little sleep can upset the body’s hormones and weaken immunity, leading to impairment of mental and physical performance. To fight this, create a regular bedtime habit. This can include activities like meditation or reading before going to bed. Additionally, reduce the amount of caffeine you drink and stay away from electronic devices at night, as they can disturb natural sleep patterns and melatonin production.

Incorporate exercise

Exercising can help reduce fatigue and increase energy on the keto diet. It can also help with weight loss and general health. Here’s how to make fitness part of your life:

  1. Start slowly, if you are new to exercising or have been inactive.
  2. Choose activities you like and that fit your fitness level and schedule.
  3. Do both aerobic exercises, like walking or cycling, and strength training exercises, such as weights or bodyweight exercises.
  4. Drink plenty of water before, during, and after workouts.
  5. Listen to your body and adjust exercise based on energy levels and symptoms.

It’s best to talk to a doctor before beginning your exercise program. With the right plan, regular exercise can reduce fatigue while on the keto diet.

In addition to exercise, other strategies can reduce keto fatigue. For example, drink enough water throughout the day. Getting enough sleep every night helps overall health and decreases tiredness during the day. With these strategies and regular exercise, you may see more energy than ever before on the keto diet.

Consider supplements

When you’re following a keto diet, tiredness can be a common side effect from the body’s change into ketosis. To fight this, think about adding supplements to your routine! Here are some options:

  1. Electrolytes: When you’re entering ketosis, your body loses water and electrolytes more. This can bring fatigue and even muscle cramps. Taking electrolytes like sodium, potassium, and magnesium can help ease these symptoms.
  2. MCT Oil: Medium-chain triglycerides (MCTs) are quickly turned into ketones by the liver. This can give quick energy without breaking ketosis. Adding MCT oil or powder to your morning coffee or smoothie can give energy through the day.
  3. B Vitamins: The B vitamins are important for energy production in the body. Taking a B-complex vitamin can help with energy levels during keto.
  4. Creatine: Creatine is connected with muscle building, but it also helps with energy production in cells. Taking creatine might help with exercise during keto.

Don’t rely just on supplements for reducing fatigue during keto. Always add them to proper nutrition and hydration practices. Speak with a healthcare professional before starting any supplement plan, as some may interfere with medications or have side effects.

More strategies to reduce fatigue during keto include keeping proper hydration, getting enough sleep, and managing stress through activities like meditation or yoga.

When to consider seeking medical advice

Are you feeling persistent tiredness or fatigue while on the keto diet? It may be time to see a doctor! If you’re also having other symptoms like nausea, dizziness, or difficulty breathing, it could be a sign of an underlying medical condition.

Sometimes fatigue is just a side effect of the initial stages of the diet. But, if it lasts more than a few weeks, it could mean you’re not getting enough nutrients. A doctor can help assess this and suggest changes to your diet or supplements.

Fatigue isn’t the only symptom that needs medical attention while on the keto diet. Keep an eye out for persistent headaches, high levels of ketones in your urine/blood, rapid weight loss or gain. It’s important to take prompt action to make sure you stay healthy!


The ketogenic diet can cause tiredness for some people. This is due to low carbohydrates, which can cause a drop in blood sugar. This can also create dizziness, lack of clarity, and headaches. But not everyone experiences this, as the body gets used to using fat as its primary energy source. To combat the initial feeling of weariness, it’s key to get plenty of electrolytes and consume enough calories. It is always wise to chat to a healthcare professional before starting a new diet.

Frequently Asked Questions

1. Does a keto diet make you tired?

A: It is common to feel tired and sluggish during the initial stages of keto adaptation, but this is temporary and usually lasts only a few days to a week.

2. Why does the keto diet make you tired?

A: When starting the keto diet, your body is adjusting to using fat as its primary source of energy. This can cause fatigue as your body depletes its glycogen stores before fully transitioning to burning fat.

3. Can I do anything to prevent fatigue on a keto diet?

A: To prevent fatigue, ensure that you are consuming enough calories, electrolytes like sodium, potassium, and magnesium, and staying hydrated. In addition, gradually easing into the diet can make the transition easier and less stressful on the body.

4. How long does the fatigue last on the keto diet?

A: The extent and duration of fatigue can vary widely among individuals, but typically lasts only a few days to a week as the body adapts to the new fuel source.

5. Is it safe to exercise while feeling tired on keto?

A: It is generally safe to exercise while experiencing fatigue on keto, but it is important to listen to your body and adjust intensity and duration accordingly. Taking rest days and getting adequate sleep can also help reduce exhaustion.

6. When should I be concerned about fatigue on a keto diet?

A: If fatigue persists beyond a week or is accompanied by other symptoms like dizziness, weakness, or confusion, it is important to speak with a healthcare provider to rule out any underlying medical conditions or deficiencies.