Your keto diet works wonders to help you lose weight, fight bloat, and improve overall health. But after a few weeks of sticking to this low-carb diet, you might start to feel a little low in energy. The good news is that this is completely normal and can be expected with any diet plan.
The keto diet is a high-fat, low-carb diet known for severely restricting carbohydrates and forcing your body into ketosis. As your body transitions from a high-carb intake to a low-carb intake, it can get “keto-adapted, meaning your body will have to adjust to utilizing ketones and fatty acids for energy.
In this article, we’ll discuss the potential causes of the keto diet’s less-than-pleasant side effects and what you can do to get your body back on track as soon as possible.
Dining Out and Binging on Junk Food
One common side effect of the keto diet is a feeling of fatigue or low energy. This can be caused by the lack of carbohydrates in your diet and the brain’s need to take on ketones as a fuel source. The best way to combat this is to eat more protein and fat, which will help increase your levels of serotonin, your feel-good neurotransmitter.
Foods with high protein levels include meat, poultry, fish, eggs, and dairy products like cheese and cream. If you want to indulge in some junk food from time to time, it’s okay!
You choose foods high in good fats and proteins, such as avocado or nuts. Other options include dark chocolate or an oil-based dip (like guacamole).
Missing Out on Important Nutrients
One of the most common side effects of a keto diet is that you may feel low energy levels. This is because your body will rely heavily on ketones and fatty acids for energy, making your muscles sore and leading to fatigue.
However, this is not a permanent or severe condition, so don’t worry about it. You might also find that you’re missing out on important nutrients while only eating high-fat foods.
Your Body Becomes Less Sensitive to Sugar
One of the most common side effects of the keto diet is that your body becomes less sensitive to sugar. This causes your blood sugar levels to rise and your brain to experience a decreased ability to control these levels, leading to mood swings and cravings.
The best way to combat this effect is by reducing your intake of carbs. With lower sugar levels in your bloodstream, you’ll begin feeling more energetic and improve the symptoms associated with keto-adaptation.
Exercises Feeling Dull
Weak or Unproductive? After a few weeks of sticking to a keto diet, you might experience some less-than-pleasant side effects. The good news is that this is normal and can be expected with any diet plan. One of the most common symptoms may be feeling low in energy.
If you don’t have the right balance of carbs and protein in your diet, your body might start to adapt by using ketones for energy instead of glucose. This transition makes it hard for you to exercise or do anything that requires physical movement.
It quickly uses up your body’s glycogen stores (a carbohydrate-stored form of glucose). As a result, you might feel less active and sluggish during exercise or feel like you need more rest than usual. Other potential causations are low iron levels and an electrolyte imbalance caused by not consuming enough sodium and potassium when on the keto diet.
Likely, you won’t experience these side effects if you regularly consume vegetables like spinach, broccoli, kale, celery root, turnips, cauliflower, and cucumber; nuts like almonds; avocados; fish; eggs; cheese; coconut milk; olive oil; butter; almond flour/meal/oil/butter substitutes like almond meal/oil/butter substitutes or coconut flour breading recipes with coconut butter. Plus, there are plenty of tips from nutritionists that can help! Checking in with
Can’t Sleep After a Day of Work
The ketogenic diet is a high-fat, low-carb diet that forces the body into ketosis, making it easier to access fat and ketones for energy. As your body transitions from a high-carb intake to a low-carb intake, it can get “keto-adapted,” meaning your body will have to adjust to utilizing ketones and fatty acids for energy.
This can lead to less than pleasant side effects like difficulty sleeping at night. One way to deal with these side effects is by taking an exogenous ketone supplement (such as Keto OS) that provides enough nutrients and electrolytes while your body transitions through this change.
With Ketone OS, you won’t need any complex meal plan or restrictive diet to stay energized. You can continue working out and getting fit while feeling great during the day, thanks to Ketone OS’s ability to boost cognitive function and provide mental clarity for hours on end.
Other Side Effects
One of the biggest downsides to a keto diet is low energy. The keto diet can be quite a shock to your system, and it’s not uncommon for people to feel tired and run down after being on this type of plan for just a few weeks. This is often because when you get into ketosis, your body needs to adjust to using fatty acids instead of sugar or carbs.
It needs time to produce more ketones in the liver to do that. When that happens, some symptoms can be seen as side effects, including 1) Decreased mental energy, 2) Fatigue, 3) Headaches, 4) Constipation, 5) Bloating, 6) Difficulty sleeping, 7) Bad breath, 8) Dizziness.
For your body to start producing these essential nutrients, it will need time and resources (calories). As with any diet, you can expect these symptoms in the beginning.
It will take several weeks before the body gets back into its normal operation state. It’s important not to push yourself too hard during this period, or else you might hurt yourself or worsen the situation.
Getting Back on Track
The keto diet can have a few unpleasant side effects, so it’s important to know what you can do to get your body back on track.
If you experience any of the following symptoms after going on the keto diet, this is probably what’s happening: – Constipation – Headaches – Swollen and tender joints – Blurry vision.
Conclusion
You may have found success with a keto diet, but it’s not always easy to stick with. The ketogenic diet is challenging, especially if you enjoy certain foods or find certain foods are easier to abstain from. The keto diet can be successful when it’s followed properly, but there are some things you can do to make it easier on yourself.
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