Energy levels are a huge indicator of health and longevity, lack of which is a major reason people transition from a standard western diet to a ketogenic diet. Energy levels are key when it comes to making good choices, exercise, sleep, and work output, all of which are made much more difficult if you are suffering from low energy levels. During the beginning phase of a ketogenic diet, there is a period of adaptation that has to take place, where the body transitions from burning glucose as fuel to fatty acids and ketones. This adaptation period will differ on an individual basis, but it can take up to several weeks before energy and other markers are back to—and usually higher than—normal levels. During the adaptation period, your levels of fat oxidation will rise, and your levels of carbohydrate oxidation will fall; for this reason, it is not uncommon to experience fatigue and other symptoms of an energy shortage. Another notable adaptation seen at the beginning of a ketogenic diet is the change in glycogen levels throughout the body. After this point, the body restores and maintains its glycogen levels via gluconeogenesis where protein is metabolized into glucose.
Compared to a carbohydrate-based diet, you are teaching your body to use this fat both from your food AND your body for fuel while on a ketogenic diet. Chronic stress can cause mineral and hormonal imbalances that increase your tiredness and frequency of muscle twitching. You can learn more about our panel here [weak evidence]. Do be flexible, do be patient, and do be proactive. As with anything, mindfulness is the backbone to success on a ketogenic diet. Should you want to reduce fat intake to lower your calorie intake to allow for fat loss, once keto-adapted, you will be in a better position to do so. Extra bacon, please! Contact hello flourishclinic. Reduced physical performance.
Although drinking plenty of water is important, coffee and tea will contribute toward your fluid intake as well. For reference, a healthy weight loss strategy depending on your height, weight, and activity level is to decrease your daily calories by about Avoid sugary fruit — only berries can be eaten on the keto diet. One study found that high caffeine intake about 5 cups of coffee per day led to increased urinary water and sodium losses, whereas moderate intake about 3 cups of coffee per day had no influence on water and sodium balance. Symptoms of electrolyte deficiency include fatigue, muscle cramps, dizziness, headaches and more. Necessary Always Enabled. Stop sticking to generalities. Higher fasting blood glucose. If this sounds like you, consider increasing your daily carb limit until you feel healthier and more energized. Of all the potential reasons you feel tired on a ketogenic diet, this one is by far the most insidious.