The ketogenic diet may be the most effective weight loss diet ever, but it’s about so much more than merely losing fat.
Scientific evidence shows that keto supports neurological, cardiovascular, metabolic, and cellular health.
If you’re feeling tired all the time on keto, you’re probably wondering if you’re doing something wrong. Or you might think that keto isn’t a good fit for your body.
One common cause of fatigue is the keto flu. But fatigue that lasts beyond the first week or two could point to other problems you need to address.
You can implement these tips one at a time to troubleshoot fatigue on keto, or mix-and-match the ones that stand out for a faster fix.
If you’ve tried low-calorie diets in the past, you might be bringing the wrong mindset to keto.
Even if your goals include weight loss, you can experiment with eating more calories to boost your energy levels and fight fatigue.
For the next 2-4 weeks, eat healthy keto-friendly whole foods and allow your appetite to guide your food intake.
You may be surprised to discover that your tiredness vanishes–without slowing down your fat loss results.
And if you’re worried that you have a slow metabolism, don’t be. It’s usually not a big deal on keto.
On the keto diet, the vast majority of the energy your body uses comes from fat calories (in the form of stored body fat as well as dietary fats you eat).
But similar to the unhealthy low-calorie mindset, beginners sometimes bring a “fat-phobic” perspective to keto.
Guess what happens when you’re afraid of eating healthy fats on the ketogenic diet, where fat is your primary source of energy? Naturally, with insufficient fuel in the form of fats, you’re going to feel fatigued on keto.
The good news is that fat doesn’t make you fat. So make sure healthy fats feature prominently at every keto meal you eat.
Beyond your calorie and fat intake, your meal schedule can also affect your energy levels.
Particularly for people just starting keto, who aren’t fully fat-adapted yet, eating regularly is one of the best ways to provide plenty of energy for your brain and body.
And although plenty of evidence supports intermittent fasting, it doesn’t work for everyone.
Try eating at least 3 meals a day at first, spread evenly throughout the day. If that doesn’t solve your fatigue, you can also add a few low-carbohydrate, high-fat snacks.
Mastering meal prep can help you eat healthy keto meals with less disruption to your daily schedule.
And if you implement keto fasting, make sure to do it in a structured, intentional way. Don’t skip meals randomly when you’re stressed or short on time, because doing so may worsen your fatigue.
Dirty keto is an approach that follows keto macros, but allows lots of unhealthy foods.
As you might imagine, eating fast food and other processed foods that fit keto macros exposes your body to artificial flavors, colors, and other unnatural additives.
Over time, it may also result in omega-3 to omega-6 imbalances, vitamin and mineral deficiencies, and other issues that could worsen your fatigue.
If you’ve been following dirty keto, clean up your diet and watch your fatigue diminish.
The ketogenic diet is a very-low-carb diet.
But that doesn’t necessarily mean you have to eat zero carbs (unless you’re using keto to treat epilepsy).
For most people, the correct amount is somewhere between 30-50 grams of net carbs per day.
Even if you think you’ve dialed in your carb intake, though, being tired all the time is an occasion to take a closer look.
First, you’ll want to test your ketone levels daily to ensure you’re actually in ketosis. If you’re not, lowering carb intake may address fatigue.
Testing your blood sugar regularly is a related strategy that may provide additional insight.
Second, some people actually benefit from eating more carbs.
If nothing else is working so far, examine the big picture of your keto macronutrient intake.
Most people should follow these macros on the standard ketogenic diet:
- 65-80% of calories from fats
- 20-35% of calories from protein
- 5-10% of calories from net carbs
Consuming insufficient protein is a common keto mistake, especially for active individuals.
If you’re not a math person, use the keto macro calculator to learn the best macros for your goals.
Then you can use My Fitness Pal or another free macro app for a few weeks to ensure you stay on track.
Keto is probably the closest thing to a miracle diet, but you still need regular exercise for optimal weight loss and general health purposes.
And if you’re feeling tired on keto, a sedentary lifestyle could be the culprit.
You can become more active by following an easy keto exercise plan for beginners, or by doing whatever activity you enjoy. Even brisk daily walks are far better than nothing.
However, if exercise makes your fatigue worse, you might be dealing with an underlying health concern. In that case, you should schedule a doctor visit to get to the bottom of your tiredness.
Keto supplements can refer to supplements that create or mimic a state of ketosis, as well as supplements that support a healthy keto lifestyle.
Here are the top supplements to consider for fatigue on the keto diet:
- MCT oil or MCT powder for increased ketone production and to reduce symptoms of the keto flu (like brain fog)
- BHB exogenous ketones for immediate mental and physical energy
- Keto electrolytes if you exercise frequently, live in a hot climate, or have keto flu symptoms
- Keto whey protein powder to boost protein intake, especially post-workout
- Omega-3 krill oil to correct essential fatty acid imbalances
- Perfect Keto Blood Sugar Support Capsules if you have insulin resistance
If you’re feeling tired on keto, high-quality supplements work exceptionally well in combination with the other strategies we’ve covered.
The keto diet is unlikely to cause lasting fatigue, but low levels of energy can be a sign you need to make changes or address an underlying problem.
If your sluggishness doesn’t go away on its own within 1-2 weeks, you may be able to reverse it by adjusting calories, macros, food selection, activity, or supplements.
Remember that other things can cause low energy on keto, too. You may need more sleep, better stress management, or to speak to a physician about possible medical issues.