Keto Fatigue

emilyc825
emilyc825 Posts: 1 Member
in Health and Weight Loss

I sort of accidentally slipped into a keto diet, so I’m leaning all the way into it for a month. I’m already 2 days in and that fatigue is hitting me like a truck. Does anyone have any tips? I know I need to increase sodium, but I’ve had issues with sodium intake in the past and I JUST started being able to cut back on it. Any tips are very appreciated!

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Answers

  • tomcustombuilder
    tomcustombuilder Posts: 2,466 Member

    why are you even doing keto?

  • spiriteagle99
    spiriteagle99 Posts: 3,792 Member

    When I was doing low carb dieting, many years ago, it was called Atkins flu. I think it's a reaction to the very low carbohydrate intake and the reduction in calories. Usually it lasts 3-7 days, IIRC. Drinking plenty of water is recommended. (But not too much.)

    I think there are some low carb groups here on MFP. They could give you guidance if you decide to persevere. Low carb works well for some people, but it isn't for everyone. I was able to lose weight eating low carb, but it wasn't sustainable for me.

  • PAV8888
    PAV8888 Posts: 14,958 Member

    The electrolytes leave / get peed out when glycogen is lost.

    One either replaces them. Or one doesn't! 🤷‍♂️

    Eventually the system stabilizes. The electrolytes balance and the keto flu goes away.

    The initial (outsized for the deficit) predominantly non fat tissue loss is celebrated. Normal speed loss predicated on the deficits achieved follows.

    A few weeks/months/years later deliberately or not, one comes out of keto. Glycogen stores replenish before you can finish spelling cake. The water weight loss reverses. Dismay strikes the unprepared. I can't eat a slice of bread without regaining 6lbs! The dread of the keto flu delays resumption of the special magical diet eating which gets put off to next Monday. And then next Monday. The weight goes up. The person gives up. The cycle continues.

    If only one knew and was prepared for all that, who knows what the results could be.

    Or, conversely, one can just eat at a deficit without any particular regards to trying to reduce carbs and achieve ketosis.

    The long term fat level reduction trend will still follow the caloric deficit that one achieves.

    For some people there exist satiation and "lack of spike" benefits by keeping to a ketogenic diet.

    For others the restrictions/downsides are not worth the net benefits.

    If you want to try, try. But do consider whether it suits you

  • neanderthin
    neanderthin Posts: 10,642 Member
    edited April 20

    It would be interesting to know why you've "accidentally slipped into keto" considering it's a very formulated way of eating that is in direct contrast of how we've been instructed to eat. I've been on a ketogenic diet for over a dozen years and would be interested to know, it just a way of adding data.

    Anyway, describing keto flu on a basic level only. There's basically a few things that might be happening and for many people they're happening all at once. If your eating a fairly clean diet in the context of how processed the food is then the less processed the food, the less keto flu people generally experience, especially if your transitioning from say an ancestral, paleo or lower carb diet.

    But if someone is transitioning overnight from a diet that represents almost 80% of the American diet where it's mostly processed and ultra processed foods then it's that drastic reduction in carbs and how it effects our biology which in this particular context is where many fail and give up and suffice is to say, people like their carbs way too much and to the point it drives anxiety and basically triggers our "fight or flight" response where "blood sugar drops" which may trigger symptoms like dizziness, fatigue, and anxiety. As well as that sudden lack of glucose, the body recognizes that as a stressor which releases " cortisol and adrenaline" which are actually our fight or flight hormones which can elicit restlessness, agitation and sometimes even panic. Also since glucose was the primary fuel for the brain it creates some "Neurological Effects" and with the sudden removal of carbs that can lead to brain fog and a stress response.

    When we've removed those excess carbs and our blood sugar drops to a more homeostasis level and within a fairly steady range a lot of the water is also removed simply because it's attached to those carbs so when our insulin decreases from those lack of carbs, the kidneys excrete more sodium leading to increased urination and fluid loss and can contribute to electrolyte imbalances, so replenishing sodium, potassium, and magnesium is essential.

    If I could go back to when I started keto knowing what I know now it would have made my transition a lot easier and my transition was not easy, and took me about a year to fully commit. The initial transition and withdrawal from removing carbs can't be helped but like I said if someone is transitioning from a whole food and somewhat lower carb diet then some of the downside can be avoided.

    I would definitely talk to your Doctor first and let them know what your doing and get full blood work done so that you have base line comparative data available to you and your doctor that can then manage symptoms, good or bad especially if you on any medications, it's essential. It helps if you tell your partner and close friends what your doing because there will be changes in your appearance. The electrolyte issue I make sure I know which foods have the best sources for potassium and magnesium which are avocado, salmon, mushrooms and swiss chard, spinach, almonds and dark chocolate over 70% and I salt generously simply because there's basically very little salt in this diet and use a decent sea salt or a kosher salt. Or you can take a supplement like LMNT which I periodically take. Hopefully this helps answer a few of your questions.

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