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Fatigued on Keto and When Fasting

author avatar Dr. Eric Berg 03/28/2024

The keto diet and intermittent fasting, while advantageous in a multitude of ways, often cause feelings of weariness and exhaustion. This is particularly true during the initial stages or when not properly managed. Feeling fatigued when on keto or while fasting can be discouraging, leading people to think they should quit.

This feeling of constant tiredness can become a significant hurdle for many individuals following the keto regimen.

Learn about how these symptoms aren't an inherent part of the diet, but rather indicate imbalances that need addressing.

Understanding Fatigue in Keto and Intermittent Fasting

Combining the ketogenic diet and intermittent fasting is a dietary strategy that aims to trigger ketosis, a metabolic state where the body utilizes fat for energy instead of carbohydrates.

Nevertheless, a prevalent obstacle individuals encounter on this path is fatigue or a decline in athletic performance.

This concern frequently emerges during the transition into the recently embraced ketogenic diet and can occasionally endure even after the body has adapted to the new regimen.

Blood Sugar Fluctuations: A Common Culprit Behind Keto Fatigue

A key factor contributing to fatigue during both intermittent fasting and following a ketogenic diet relates directly back to blood sugar fluctuations caused by inappropriate food choices.

Consuming meals with cheap ingredients or overindulging in low-carb snacks may disrupt your body's ability to use fats efficiently as fuel sources, causing you to inevitably exit ketosis, which leads to feelings of exhaustion akin to chronic fatigue syndrome.

This rollercoaster effect impacts your energy levels and could potentially derail your healthy weight loss strategy if left unchecked.

Therefore, it becomes essential to avoid accidental low-calorie diets, further exacerbating issues and leading to an even more severe form called 'keto-adaptation,' where metabolism slows down and significantly reduces basal metabolic rate (BMR).

The Influence Of Electromagnetic Fields On Energy Levels During Ketogenic Diet And Intermittent Fasting

In addition to dietary factors, another overlooked cause behind persistent tiredness might be long-term exposure to electromagnetic fields (EMFs) from electronic devices such as smartphones, laptops, and tablets.

These EMFs have been linked to increased stress responses within the body, resulting in an overall decrease in vitality and stamina while adhering to a balanced nutritional approach centered around whole nutrient-dense foods.

The Role of Vitamin B1 Deficiency in Keto Fatigue

When embarking on a ketogenic diet, fatigue can sometimes be an unwelcome side effect. A potential explanation for keto fatigue could be a lack of vitamin B1 or thiamine.

Strictly adhering to the daily net carb intake may mean that those on a keto diet are unintentionally cutting back on their consumption of vitamin B1, which is found in grain and legume products with high carbohydrate content.

As such, people who strictly follow the daily net carbohydrate intake guidelines may inadvertently decrease their consumption of this essential nutrient, leading to potential deficiencies.

Tackling Thiamine Deficiency with Nutritional Yeast

Nutritional yeast is a great option to address keto fatigue caused by low levels of vitamin B1, as it provides ample amounts of thiamine without significantly increasing your carb count.

Unlike other types of yeast used in baking or brewing, nutritional yeast has been deactivated, making it safe for those following newly adopted keto diets.

This powerhouse supplement provides ample amounts of thiamine and offers additional nutrients like protein and fiber without significantly increasing your carb count.  In addition to incorporating nutritional yeast into your meals, consider thiamine supplements.

These offer another avenue towards combating any symptoms related to thiamine deficiency while maintaining adherence within set ketogenic dietary parameters, such as limiting daily net carbohydrate intake.

However, remember each person tolerates carbohydrates differently, so individual responses will vary depending upon various factors, including age and gender, among others, along with how well each person's fat-burning machinery is calibrated.

Hence, always consult healthcare professionals before starting new supplementation alongside drastic dietary changes seen within ketogenic diets combined with intermittent fasting protocols designed primarily for achieving weight loss goals healthily and effectively.

Significance of Sodium and Chloride in the Keto Diet

Achieving ketosis via the keto diet has become a popular weight-loss strategy, though it can be challenging to maintain. One issue that can arise is fatigue, which may be linked to inadequate sodium and chloride intake.

When you successfully enter ketosis on a newly adopted keto diet, your body loses water along with these essential minerals due to increased urination - a common side effect.

This could lead to an accidental low-calorie diet, causing what many refer to as 'keto flu,' which can cause tiredness.

Sodium: A Key Mineral for Energy Levels

One needs proper sodium levels in their system to avoid decreased athletic performance, often associated with fatigue during ketogenic hunger signal periods or when we inevitably exit ketosis because of daily net carbohydrate intake changes.

This mineral plays crucial roles within our bodies, such as maintaining the fluid balance necessary for cell function and supporting nerve impulse transmission, leading to muscle contraction.

The Role of Chloride in Ketogenic Diets

Like sodium, chloride is essential while following any healthy weight loss strategy like the ketogenic diet.

It helps maintain correct blood volume, blood pressure, and pH level, thus avoiding symptoms akin to those caused by insufficient salt intake mentioned earlier, helping to stop feeding fatigue in your life.

A deficiency might cause dehydration or weak muscular response, contributing further towards exhaustion, especially during physical activity sessions. Hence, it's vital to always keep optimal amounts intact within our systems.

Maintaining Optimal Balance through Sea Salt Intake

To keep energy levels high on a keto regimen, it's recommended to incorporate sea salt into meal plans.

This will help replenish both these essential minerals lost when practicing intermittent fasting or other dietary strategies aiming for successful entry into a state called "ketosis," where the fat-burning machinery gets well-calibrated

Magnesium-rich foods

Magnesium - The Powerhouse Mineral

Magnesium is a significant mineral in mitigating fatigue when we delve into keto and intermittent fasting. It's pivotal to ATP production - our body's energy currency.

The absence or deficiency of this powerhouse mineral can make your journey towards becoming body fat adapted challenging by hampering optimal function due to decreased athletic performance and increased feelings of exhaustion.

The Energy Production Role Of Magnesium

Sufficient magnesium levels are necessary to generate ATP (adenosine triphosphate), which fuels cellular activity. Research indicates diminished synthesis of ATP when there is a lack in dietary intake of this vital nutrient, leading to an inevitable exit ketosis scenario if not addressed timely.

If you're experiencing keto fatigue or other side effects like sluggishness while on newly adopted keto diets with daily calorie restriction, it might be time for introspection about your nutritional habits, explicitly focusing on magnesium sources consumed regularly through diet or supplementation where required.

Nutritional Sources Of Magnesium

A healthy weight loss strategy should include foods rich in magnesium, such as green leafy vegetables like spinach and kale, nuts including almonds and cashews, seeds like pumpkin seeds, avocados, and dark chocolate.

Magnesium Supplementation: A Potential Solution?

While it is best to get magnesium from food sources, some people may need to consider taking magnesium supplements if they cannot meet their daily magnesium requirements through diet alone.

Different types of magnesium supplements are available, such as citrate, glycinate, and oxide. It is essential to consult with a healthcare professional to determine the correct dosage and form of supplementation.

Electrolyte Powder - A Potent Remedy for Keto Fatigue

The ketogenic diet and intermittent fasting are potent strategies for healthy weight loss. However, they often come with a side effect - fatigue. One effective way to combat this is through electrolyte powder, which replenishes essential minerals in your body.

Maintaining Electrolytes Balance: Key To Alleviating Keto Fatigue

Your body needs vital nutrients such as sodium, potassium, magnesium, and calcium not only when you're experiencing keto fatigue but also on newly adopted keto diets where these imbalances commonly occur.

  1. An adequate intake helps keep your fat-burning machinery well-calibrated, thus avoiding accidental low-carb-induced weakness while ensuring successful entry into ketosis without significant discomfort.

  2. Avoiding dehydration by maintaining proper fluid balance within the body improves overall health under any diet, and should be common practice regardless of eating patterns.

Selecting The Right Electrolyte Supplement For Your Needs

When choosing an electrolyte supplement to combat keto fatigue, it's essential to consider your specific needs.

Search for a supplement with an equalization of sodium, potassium, magnesium, and calcium to help restore the regularly exhausted minerals on a ketogenic diet. This will help replenish the minerals often depleted on a ketogenic diet.

Additionally, opt for a supplement free from added sugars or artificial sweeteners. These can interfere with your body's ability to maintain stable blood sugar levels, contributing to fatigue. Lastly, consider the form of the supplement.

Electrolyte powders offer a convenient solution for quickly absorbing and efficiently delivering minerals to your body, as they can be mixed with water or added to keto-friendly beverages.

This ensures quick absorption and efficient delivery of the minerals to your body.

Addressing Vitamin Deficiencies: A Key to Overcoming Keto Fatigue

In addition to electrolyte imbalances, vitamin deficiencies can contribute to keto diet fatigue. It is essential to guarantee you are taking in enough nutrients.

Fatigue at the workplace

Overcoming Fatigue: Effective Keto Diet Solutions

Learn to manage blood sugar, address vitamin deficiencies, and maintain mineral balance for an energetic keto journey.

Implementing a Comprehensive Approach to Combat Keto Fatigue

Keto fatigue can be a stumbling block for many, but it doesn't have to derail your health journey. With the right strategies in place, you can navigate this challenge effectively.

The following sections outline critical points discussed throughout our exploration of the keto diet and intermittent fasting fatigue solutions. By implementing these tactics, you will avoid keto fatigue and enhance your overall well-being while practicing these diets.

1. Manage Blood Sugar Fluctuations

Your daily net carbohydrate intake plays an essential role in managing blood sugar fluctuations - one of the common causes of strong hunger signals during newly adopted keto diets.

It's important to remember that each person tolerates carbohydrates differently; hence, individual adjustments may be necessary based on personal experiences and results.

2. Address Vitamin Deficiencies

Vitamin deficiencies are often overlooked when dealing with energy levels during ketogenic or intermittent fasting periods. Vitamin B1 deficiency, for instance, is linked with symptoms such as nervousness and restless leg syndrome, which further contribute to feelings of tiredness.

Regular nutritional yeast consumption effectively addresses vitamin B1 deficiency, helping alleviate associated symptoms, including exhaustion.

3. Maintain Mineral Balance

A successful weight loss strategy involves more than just cutting calories - maintaining mineral balance is crucial, too.

Adequate sodium chloride intake through sea salt supports both muscular systems, preventing potential issues related to electrolyte imbalance, such as decreased athletic performance due to accidental low-calorie diet effects.

Magnesium-rich foods like vegetables should also form part of the dietary plan since magnesium plays a vital ATP production (energy currency cells).

Ensuring adequate supply helps keep fat-burning machinery well-calibrated, reducing chances of feeling drained during ketosis.

Water Fasting and Keto Diet

Both water fasting and the keto diet approaches involve reducing carbohydrate intake, leading the body to utilize stored fats for energy.

Incorporating water fasting while on a keto diet can deepen the state of ketosis and potentially enhance metabolic benefits. However, it's crucial to pay attention to signs indicating when to stop water fasting.

Symptoms like extreme fatigue, dizziness, severe hunger, or a significant decline in energy could signal the need to end the fast. Balancing both methods requires careful consideration of your body's responses and overall well-being.

Consulting a healthcare professional before attempting a combination of water fasting and a keto diet is advised to ensure safety and effectiveness.


While the keto diet and intermittent fasting offer significant health benefits, they can sometimes lead to fatigue if not managed properly.

Understanding the underlying causes, such as blood sugar fluctuations, vitamin deficiencies, and mineral imbalances, is key to overcoming this fatigue.

By addressing these issues through proper nutrition and supplementation, individuals can successfully navigate keto fatigue and achieve their health goals.

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