You might be wondering Why Am I So Tired on Keto?
That’s because switching from carbs to fat as your main fuel source is a huge change, and when you're just starting the ketogenic diet, there is an adaptation period that takes place. This is where your body transitions from burning sugar as fuel to burning fat and ketones instead.
This adaptation phase will be different for everyone, it can take three days or up to a few weeks before your energy is back to normal or even higher levels. During the adaptation period, your metabolism will need time to adjust to this new way of eating. Until it does, you can feel completely exhausted, and experience symptoms of the keto flu. Here are some tips to help you fight the fatigue and improve your energy levels while sticking to your keto diet.
Tip 1. Make sure you are eating enough fat, your body is transitioning to using a new fuel source, it’s necessary to make sure you’re getting enough fat in your diet to provide the energy you need, because if you reduce your carb intake but don’t add enough fat to make up for it, then fatigue is sure to follow.
I know this can be hard for beginners, because we’ve all been taught to fear fat, that its bad for us. You’ll need to make a conscious effort to get all your fat or you’ll fall short of your fat macro each day and not enough fat means not enough fuel for your body which means less energy.
Here are some tips to crank up the amount of fat your getting at each meal:
- Eat fatty meats like sirloin, rib-eye steak, pork belly,bacon, sausage, poultry with the skin and fatty fish.
- Add butter and Keto approved oils to your vegetables and salads.
- Use full-fat heavy whipping cream and even butter in your coffee or tea.
- Add things to your meal with a high fat content like cheese, macadamia nuts, or avocados.
Tip 2 Make sure you are consuming enough electrolytes.
Since carbohydrates are responsible for helping you retain water and sodium in your body, by restricting carbs you retain less water and sodium which can lead to dehydration. This means when your living the keto lifestyle it’s crucial that you increase your electrolytes to get the most out of your low carb- high fat lifestyle.
When your electrolytes are low you can experience fatigue, muscle cramps, dizziness, headaches and difficulty concentrating to name just a few. Keeping your electrolytes in balance can help prevent these symptoms.
Try to view the ketogenic diet as a lifestyle not as a short-term fix because the key to any lifestyle change is how well you understand the process and your ability to change.
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