Why Am I Exhausted on the Keto Diet? Understanding Keto Fatigue and How to Overcome It

You’ve been trying to lose weight and live a healthier lifestyle, and you’ve heard that the keto diet is the route to take.

But after several weeks (maybe even months), you’ve noticed that you’re completely exhausted — and now you’re curious, “Why am I exhausted on the keto diet?” 

Could your diet be the reason you’re not feeling up to your normal activities? 

The answer: It is very likely. 

We’ve done the research, and we’re providing you with information on whether the keto diet is to blame, what may cause keto fatigue, and how to overcome it. Keep reading to learn more.

Table of Contents

Keto changes the way that your body uses and stores the foods you eat, which can cause major changes in the way that you feel on a daily basis.

The term “keto” stems from the process that happens in your body when you choose to eat a low-carb diet.

Most of the time, your body takes sugar from the carbohydrates you eat and turns it into energy.  If you eat too much sugar, your body stores the excess as fat in your liver and muscles.

On the opposite side of the spectrum, if you don’t provide your body with “enough” carbohydrates and the glucose that comes from them, your body begins to break down stored fat and turns it into an energy source known as ketones — this is known as ketogenesis. 

Once your body burns the stored fat and produces ketones for its energy needs, it enters a state of ketosis. This is where the keto diet comes in — it’s a low-carb diet that is meant to force your body into ketosis.

Generally, when the body starts going through ketosis, people feel more tired or weaker than they did prior to being on the keto diet. 

This “keto fatigue” occurs as the body starts burning fat for energy because carbs provide the body with a quick boost of energy.

For most people, keto fatigue only lasts a few weeks, while energy levels slowly increase.

If you are dealing with keto fatigue for long periods of time, it is important to speak with a medical professional to ensure that other factors are not contributing to your fatigue.

But if you’re always tired on a keto diet, you may need to dig a little deeper to find the cause. 

As we mentioned above, when ketosis begins, your metabolism is switching from burning carbohydrates for energy to burning fat for energy. This major change can cause symptoms that are typically minor and short-term, often referred to as the “keto flu”. 

Keto flu symptoms usually include: 

• Fatigue
• Nausea
• Dizziness
• Constipation
• Headaches; and
• Vomiting

These symptoms occur as the body enters a state of ketosis and experiences the imbalance of … 

• Energy sources
• Minerals; and
• Insulin levels

… in your body.

The keto flu should only last a week or two, while your body switches into “fat-burning mode.” 

Maybe you’ve been following a strict keto diet for some time, and you’re constantly asking yourself, “Why do I feel so tired on the keto diet?”

Although ketosis is said to speed up your metabolism, it can also suppress your appetite. Because of this appetite suppression, it’s easy to undereat. 

If you are cutting too many calories, your body may not be producing enough energy hormones — leaving you feeling weak and lethargic.

Although they get a bad rap, carbohydrates still play several important roles in the body, including holding water and sodium in the body. 

While on the keto diet, you retain less water and less salt. The diet eliminates carbohydrates, which also leads to your body eliminating important electrolytes and minerals like: 

• Magnesium
• Calcium
• Potassium; and 
• Sodium

Instead, more sodium is being flushed out of your body, making it harder for your body to retain water. 

If you’re feeling exhausted while on the keto diet, dehydration may be to blame. Other symptoms caused from dehydration include:

• Brain fog
• Muscle cramps
• High heart rate 
• Low blood pressure 
• Constipation
• And more 

To combat the risk of dehydration while on the keto diet, getting enough salt in your diet is vital. 

Consider adding small amounts of salt or electrolyte supplements to your diet — while ensuring you’re consuming at least eight cups of water each day.

Picking up those snacks with the “keto-friendly” labels on them for days when you just need a quick snack between breaks at work? 

We like to call this the “dirty-keto diet,” and it’s become more common over the years as the desire to start a keto diet becomes more popular. 

More and more keto-approved products and snack foods have hit grocery store shelves — but it doesn’t mean that these products are good for your health.

 

Instead of prioritizing healthy foods like fresh vegetables, quality proteins, and healthy fats, people often resort to easy, “keto-friendly” options that actually exceed your daily energy needs. Instead of feeling energized, you feel fatigued.

Tired after every workout since you’ve started the keto lifestyle? 

Cutting so many carbs could be to blame. Although studies are mixed, it is not uncommon for those new to keto to experience a decrease in energy and performance while working out.

New to the keto diet? 

Don’t rush into a vigorous workout or try a new high-intensity class at your local gym. Too many changes at once can make it hard to figure out what’s actually causing the fatigue — or if it’s just the keto flu. 

Chronic keto fatigue is preventable — and you can overcome the fatigue if you’re experiencing it. 

Simple changes to your lifestyle or your diet may be all it takes to restore energy levels and begin to feel good on a healthy ketogenic diet. 

To help the body burn fat and use it for energy while fighting fatigue, eating at regular intervals may be one of the best solutions. 

In fact, regular meals help keep the body burning calories — and prevent you from feeling the need to eat mindlessly.

If you’re constantly feeling exhausted on the keto diet, you may want to start counting your calories — and no, we don’t mean to see if you’re eating too many. 

There is a chance that you aren’t eating enough calories and it’s causing you to feel tired regularly. 

For many who are just starting out on the keto diet, avoiding some fruits and vegetables is common because of their high carbohydrate counts— but it leads to unhealthy habits and exhaustion. 

Keep a food journal to track if you are consuming enough calories throughout your day and how you feel when you consume a bit more each day.

Although our bodies need protein for … 

• Muscle repair
• Muscle growth; and
• The creation of hormones and enzymes

… it is also vital that you provide your body with the fats it needs in order to produce energy — especially when you’re eating low amounts of carbohydrates. 

Consider adding more of the following healthy, unsaturated fats into your diet: 

• Avocados
• Nuts — walnuts, almonds, macadamia nuts
• Flax or pumpkin seeds
• Oily fish — tuna, salmon, sardines
• And olive oils 
  

If you want to start feeling better, you have to start eating better. 

Consider ridding your pantry of those “keto-friendly” junk foods and stick to whole, unprocessed foods, like: 

• High-quality proteins 
• Fatty fish
• Eggs
• Vegetables — broccoli, asparagus, spinach, kale, brussel sprouts
• Fruits — berries, lemons, limes
• Nuts
• Cheeses and whole fat dairy products — yogurt, cottage cheese

Ensure that your diet includes foods that help you stay full longer and provide your body with the fuel it needs throughout the day. 

If you are experiencing long-lasting exhaustion while on the keto diet, nutritional supplements may be an easy, and necessary, solution. 

Some of the most beneficial supplements for those on a keto diet include: 

• Electrolyte supplements — These supplements generally include potassium, magnesium, and sodium to combat dehydration and fatigue.
• B vitamins — Higher doses of B vitamins are known for reducing fatigue.  Some of the best B vitamins to take on a low-carb diet are:
  
  
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid); and 
• Vitamin B12

• Vitamin C — Many fruits that are high in vitamin C are also high in carbohydrates. Consider adding a vitamin C supplement to your diet to increase energy levels.
  

No, a keto diet should not cause extreme fatigue. 

If you are feeling exhausted for longer than a few weeks or are experiencing extreme fatigue, there may be an underlying issue or a problem with the way your diet is being managed. 

If you are struggling to figure out why you’re so exhausted on the keto diet, Nutrition Response Testing (NRT) may be the solution you’re searching for. 

At HealthierU, we believe in getting to the root of the problem and finding a holistic solution. Whether the keto diet or a deeper issue is to blame, we can help you overcome the extreme fatigue you are facing.

Although the Keto diet is touted as one of the best diets for losing fat, it doesn’t mean the keto diet is for everyone. 

Unfortunately, there is no one diet that is the perfect fit for everyone. Talk with your medical team or a dietician, do your research, and most importantly, listen to your body when choosing whether or not a diet plan is right for you. 

Instead of dealing with exhaustion while on the keto diet and constantly searching for causes and solutions, let HealthierU provide you with answers for what your body needs through Nutrition Response Testing.

Nutrition Response Testing analyzes your body in order to locate the cause of symptoms, like exhaustion. With the testing results, we can create a customized plan to permanently correct the issue. 

We’ll provide you with nutritional support, lifestyle guidance, and supplementation to get your energy levels back up and your health on track. 

Contact us today for your free consultation!