The ketogenic diet is a massive change for anyone who decides to adopt it to their lifestyle. It means cutting out almost all carbohydrates and maximizing the amount of fat and protein that are in your diet.
This sudden change can bring about a lot of different negative effects (as well as lots of positive ones,) and it can be difficult to know where they’re coming from.
So let’s say you’ve been on a keto diet for a few weeks. One of the things you’ve started to notice is sudden drops in energy. What does this mean and why is it happening? Is the sudden drop in energy to do with your diet?
We won’t be able to answer this question exactly for you, but if you’re stuck with this problem then you’ve come to the right place!
In this article we’re going to be taking you through everything there is to know about energy drops of a ketogenic diet: how to manage them, why they might be happening, and how you can prevent them in the future.
What Is The Ketogenic Diet?
A ketogenic diet is a high-fat, low-carbohydrate diet that places the body into a state known as ketosis. When you follow a keto diet, you drastically reduce the number of carbs you eat and instead fill up on fats.
Your body then produces something called ketones and these serve as alternative fuel sources, along with glucose derived from stored fat.
In turn, this helps the body use up all three major forms of energy—glucose, glycogen, and triglycerides stores—and forces your body into a state known as ketosis.
Some studies suggest that people who regularly consume a keto diet lose weight more easily than those who don’t.
When you first begin a keto diet, your goal is to get your body into a state of ketosis. Ketosis occurs when your body starts burning fat instead of sugar (or carbohydrate) for energy. To do this, you need to severely restrict your intake of carbohydrates.
You’ll cut out starchy vegetables like potatoes and bread as well as fruit juices and candy. Instead, you’ll focus on eating plenty of protein and healthy fats.
The ketogenic diet works by forcing the body to burn fat rather than sugar. When you eliminate carbohydrates, your liver converts them to glucose, which it then uses for energy. But if there’s no carbohydrate around for it to convert, it burns fat instead.
By cutting back on carbohydrates and replacing them with dietary fat, you prevent your body from producing insulin. As a result, you’re able to enter a state of ketosis without having to count calories or measure food portions.
Low Energy On A Keto Diet
One of the most common side effects that people report from a keto diet is a sudden drop in energy. This can happen from time to time and there are a few different reasons why it might be so.
The first thing we want to point out is that it isn’t necessarily because the keto diet and other factors are possible. You’ll need to properly examine other aspects of your life before you decide that it is because of your keto diet.
If your drops in energy have coincided with your new diet, then there is a good chance it is because of one of the reasons that we will outline for you below.
1. Your Body’s Fat Adaption
When you eat carbs, your body converts them to glucose (blood sugar) and stores them in your liver and muscles. When your blood sugar drops, your brain sends out a signal to release insulin, which then breaks down the stored glucose into glycogen (a type of carbohydrate). Glycogen is stored in your liver and muscles until your blood sugar rises again.
This causes ketosis, where your body uses fats instead of carbs for energy. If your blood sugar stays low, your body starts breaking down its own muscle cells for fuel. This causes ketosis, where your body uses fats instead of carbs for energy.
2. Too Much Protein
Protein is great for building muscle mass, but if you’re looking to lose weight, you need to keep your protein intake under 20% of your daily calories. Eating too much protein can cause your body to store extra water, making you feel bloated and sluggish.
Sleep deprivation makes you crave high-carb foods, especially sugary ones. To help you get a good night’s rest, try going to bed at least seven hours before you want to wake up. That way, you’ll have time to wind down and prepare yourself for a deep slumber.
4. Water Intake
Drinking plenty of water helps flush toxins from your system, keeps your skin glowing, and helps regulate your body temperature. It’s best to aim for eight glasses per day.
5. Regular Exercise
Exercise boosts your metabolism, burns calories, and increases your energy levels. Try walking, running, swimming, biking, dancing, hiking, or any other activity that gets your heart pumping.
6. Fiber Intake
Fiber is an indigestible carbohydrate that adds bulk to your stool and helps prevent constipation. Fiber also slows digestion, keeping you feeling full longer. Aim for 25 grams of fiber each day.
So there you have it, those were 6 reasons why you might have low energy on keto and how you can remedy the situation.
Whilst it has numerous health benefits, it’s important to keep in mind that the ketogenic diet is very restrictive and as a result, you might find difficulties whilst accumulate to it.
We hope that this article has told you everything that you wanted to know about low energy on keto and that you now have some ways to manage it. Best of luck with your keto diet – no matter what you hope to get out of it!
Best of luck with your keto diet – no matter what you hope to get out of it!