In today's health-conscious world, the ketogenic diet, commonly known as the keto diet, has become increasingly popular among people from all walks of life. From celebrities to athletes, individuals are embracing this low-carb lifestyle for its potential benefits, including weight loss and improved mental clarity. The issue with adopting the keto lifestyle is that people frequently complain about feeling fatigued. In this article, we will explore when the low-energy phase starts, and how you can stay energetic and make the most of your keto journey.
The Low Energy Phase
If you've ever followed a keto diet, you must be familiar with the fact that the first few days are much like any other diet. Tiredness sets in after a week or 10 days as the body's glycogen stores diminish. According to Delhi-based nutritionist Priya Bansal, "This is a common occurrence known as "keto flu" or the "low-energy phase." During this time, your body is shifting from using carbohydrates as its primary fuel source to utilising fats instead. This shift can temporarily disrupt your energy levels and leave you feeling depleted, Bansal added.
Signs Of Low Energy
Fatigue And Lethargy
Bansal stated that one of the most common signs of low energy on a keto diet is feeling excessively tired and lacking motivation. You may find it challenging to muster the energy to engage in your usual activities or exercise routine.
Also Read: The Benefits And Challenges Of Following A Keto Diet In India
Brain Fog
Another symptom to look out for is a sense of mental fogginess or difficulty concentrating. According to Bansal, "You might have trouble remembering things or feel like your thoughts are not as clear as usual."
Decreased Performance
Bansal said that if you are an athlete or engage in high-intensity workouts, you might notice a decline in your physical performance. You may struggle with endurance, strength, or overall stamina during exercise sessions, she added.
Strategies To Stay Energetic On A Keto Diet:
1) Prioritise Hydration
It's extremely important to stay properly hydrated when on a ketogenic diet to sustain energy levels. According to Bansal, as the body adjusts to using fat as an energy source rather than carbohydrates, it typically loses more water and electrolytes. Water should be consumed in large amounts throughout the day and consider adding electrolyte-rich beverages or supplements to your routine.
2) Adjust Your Calories
It's essential to consume enough calories while on a keto diet to sustain your energy levels. Bansal advised that since the diet restricts carbohydrates, which are a primary source of energy, it's vital to replace those calories with healthy fats. Include foods such as avocados, nuts, seeds, and olive oil in your meals to ensure you're meeting your calorie needs, she added.
3) Prioritise Nutrient-Dense Foods
Opt for foods that are rich in vitamins and minerals to support your overall energy and well-being. Bansal stated that your plate should have a portion of low-carb vegetables, leafy greens, lean meats, fish, and eggs in your meals. These foods provide essential nutrients that can help maintain your energy levels and promote optimal health.
Also Read: 5-Day Keto Diet Plan: Top Foods To Eat Things You Should Know
4) Get Sufficient Rest
Quality sleep is crucial for replenishing energy levels and supporting overall well-being. During the low-energy phase of the keto diet, ensure that you prioritise restful sleep by establishing a regular sleep routine and creating a comfortable sleep environment. Bansal recommended implementing relaxation techniques such as meditation or practising a bedtime ritual to promote better sleep.
5) Manage Stress
Chronic stress can significantly impact energy levels and overall well-being. Bansal stated that you implement stress management techniques such as mindfulness, meditation, yoga, or engaging in activities you enjoy. By effectively managing stress, you can optimise your energy levels and enhance your keto experience.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
Image Credit: Freepik