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In recent years, there has been a growing trend of individuals adopting the ketogenic diet as a way to manage their weight, improve metabolic health and increase overall energy levels. However, one common complaint among those who have tried the keto diet is that it can lead to feelings of fatigue and drowsiness. In this article, we will explore why this happens and what can be done to combat these symptoms.
Understanding the Keto Diet
The ketogenic diet is a high-fat, low-carbohydrate diet that was originally developed in the 1920s to help treat epilepsy. The diet works by forcing the body to switch from using glucose (sugar) as its primary source of energy to using ketones (fat). This process is known as ketosis and is achieved by limiting carbohydrate intake to 20-50 grams per day and increasing fat consumption to between 70-80% of total calories.
While the keto diet has been shown to be effective at promoting weight loss and reducing inflammation in the body, it can also lead to a number of side effects such as fatigue, drowsiness, and brain fog.
Why Does the Keto Diet Make You Tired?
When you first start the keto diet, your body undergoes a number of changes as it adapts to using fat as its main source of energy. One of the most significant changes is a decrease in circulating blood sugar, which can cause a drop in energy levels. Additionally, the lack of carbohydrates can lead to a depletion of electrolytes such as sodium, potassium, and magnesium, which are important for maintaining overall energy levels and proper muscle function. Finally, the keto diet can also lead to dehydration, which can further exacerbate feelings of fatigue and drowsiness.
Combatting Keto Fatigue
Fortunately, there are several steps that can be taken to combat fatigue while on the keto diet:
1. Increase Your Electrolyte Intake
As mentioned earlier, electrolytes such as sodium, potassium, and magnesium are crucial for maintaining energy levels and proper muscle function. To combat keto fatigue, it is recommended to increase your intake of electrolyte-rich foods such as nuts, seeds, leafy greens, and avocados. Additionally, adding a pinch of sea salt to your food or drinking a cup of broth each day can help replenish electrolytes.
2. Stay Hydrated
Dehydration can exacerbate feelings of fatigue and drowsiness, so it is important to drink plenty of water throughout the day. Aim for at least eight glasses of water per day and consider adding an electrolyte supplement to your water to help boost hydration.
3. Get Enough Sleep
Sleep is crucial for maintaining energy levels and combating fatigue. Aim for seven to eight hours of sleep per night and avoid screen time for at least an hour before bedtime to ensure a restful night’s sleep.
Conclusion
The keto diet can be an effective way to manage weight and improve overall health, but it can also lead to feelings of fatigue and drowsiness. By following the tips outlined above, you can combat keto fatigue and maintain high energy levels while on the diet. Remember, building a healthy lifestyle takes time and patience so be sure to listen to your body and make adjustments as needed.
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