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Fatigue is one of the most common symptoms associated with the keto diet. While it's to be expected in the early stages, if you're feeling exhausted all the time, there may be a problem. In this article, we'll discuss what keto fatigue is, why it happens, and how to stop it from happening again.
Best Pre Workout Supplements
Healthy Truth Organic Pre Workout Blend
Outwork Nutrition Pre Workout
Flume Botanicals Flow Pre Workout
My Protein The Pre Workout
Alpha Lion Super Human Pre
373 Lab Pre Workout
What is keto?
The keto diet is a low-carbohydrate, high-fat diet that’s become increasingly popular in recent years. It’s touted for its weight loss and health benefits, but some people may experience fatigue on the diet.
Your body has two methods of producing energy. It's similar to having two gasoline and one electric engine. Running on glucose is comparable to using a gasoline engine. It's what the majority of people rely on. And, in most cases, it works well enough.
Put simply, ketosis occurs when you body starts running on electricity rather than gasoline. In other words, it's switching from an inefficient gas engine to a much more efficient electric one. However, the transition isn't always easy.
Fatigue is a common symptom of many conditions, including sleep deprivation, anemia, and certain medical conditions. It can also be a side effect of medications or treatments.
On the keto diet, fatigue may be caused by several factors, including:
A lack of carbohydrates: Carbohydrates are the body’s primary source of energy, and when you cut them out, you may feel tired.
A lack of electrolytes: Electrolytes, such as sodium, potassium, and magnesium, are important for proper hydration and energy levels. When you’re on the keto diet, you may be at risk for electrolyte imbalances.
Dehydration: Dehydration can cause fatigue, weakness, and lightheadedness.
A lack of vitamins and minerals: Vitamins and minerals are important for overall health, and some people may become deficient on the keto diet.
Why do people try to get into ketosis?
There are many reasons why people might try to get into ketosis. Some people do it for weight loss, others do it for health reasons, and some people just want to see what all the fuss is about.
If you’re thinking about trying the keto diet, it’s important to talk to your doctor first. They can help you determine if it’s the right diet for you and monitor your health while you’re on it.
How do I get into ketosis?
If you want to try the keto diet, there are a few things you can do to increase your chances of getting into ketosis:
The first and most important step is to cut your carbohydrate intake. This can be done by eating fewer carbs at each meal or by cutting out carbs altogether.
Increase fat Intake
To make up for the lost calories from carbohydrates, you’ll need to increase your fat intake. This can be done by eating more fatty foods or by taking a fat supplement.
Exercise can help you get into ketosis by increasing your body’s need for energy. When you exercise, your body will burn through its glucose stores and start using ketones for energy.
Monitor Your Ketone Levels
If you want to know for sure that you’re in ketosis, you can test your ketone levels with a blood test or urine test.
What are the symptoms of keto fatigue?
The most common symptom of keto fatigue is — surprise! — tiredness. You may also feel weak, have low energy levels, and experience brain fog. Keto fatigue is usually temporary and should resolve itself as your body adjusts to using ketones for energy.
If you’re experiencing fatigue that doesn’t go away or gets worse, it’s important to talk to your doctor. They can help you rule out other causes of fatigue and make sure you’re getting the nutrients you need.
How do I stop keto fatigue?
If you’re experiencing keto fatigue, there are a few things you can do to ease your symptoms:
Get Enough Sleep
Sleep is important for overall health and can help reduce fatigue.
Eat More Calories
If you’re not eating enough calories, you may be tired. Try increasing your calorie intake by adding more fat to your diet or eating more often.
Drink Plenty of Fluids
Dehydration can contribute to fatigue. Make sure you’re drinking enough fluids, especially water, to stay hydrated.
Take a Break from the Keto Diet
If you’re still feeling fatigued after trying these remedies, you may need to take a break from the keto diet. This doesn’t mean you have to stop the diet altogether, but you may need to take a week or two off to let your body adjust.
Keto fatigue is a common side effect of the keto diet, but it’s usually temporary and can be alleviated with rest, increased calorie intake, and increased fluids. If you’re still feeling fatigued after trying these remedies, talk to your doctor. They can help you determine if the keto diet is right for you and monitor your health while you’re on it.
How long does fatigue last in ketosis?
When you don't consume enough carbohydrates, your body enters into a state called ketosis. This can induce nausea, dizziness, irritability, sleeplessness, tiredness, and poor attention in some people. The majority of the time, this lasts for only a few weeks before going away on its own.
Can pre workout help me with keto fatigue?
There is no definitive answer, as each person’s body responds differently to pre workout supplements. Some people find that taking a pre workout supplement helps them with keto fatigue, while others find that it makes no difference.
Since many pre workout formulas are created with providing the use with more energy in mind, most people have found that pre workout supplements can help with their energy levels and lifting more weight.
Can I take pre workout while on keto diet?
As long as the pre workout supplement does not contain any banned ingredients, such as high levels of caffeine, then you should be fine to take it while on the keto diet. However, it’s always best to check with your doctor or a registered dietitian first to be sure.
The fact is, the majority of pre-workout supplements on the market are keto-friendly, with some being more keto-friendly than others. The chemicals in pre-workouts that are supposed to provide energy will not prevent you from entering or maintaining a state of ketosis.
The most important thing to be aware of when trying to maintain a state of ketosis is the carbohydrate count, from dietary supplements and foods. If, for example, your daily goal was to stay below 30 grams of net carbs and a pre-workout supplement had 5 grams of carbohydrates, you could include it into your overall carb budget.
Now that you know more about keto fatigue: why it happens and how to stop it, let's chat more about the recommended pre workout supplements to keep you strong:
1. Elm & Rye Pre Workout
Image courtesy Elm & Rye
Elm & Rye Pre-Workout supplements are composed of clinically-studied ingredients that have been shown to improve performance, endurance, focus, and strength.
Athletes will be able to achieve their best performance levels while training with our blend of caffeine, beta alanine, ashwagandha, B12, reishi, and coenzyme Q10. You'll have more energy and focus right away!
Vitamin B12 plays an important role in helping the body break down proteins and promoting muscle growth. It is also essential for DNA synthesis and red blood cell formation, which helps oxygen reach the muscles, resulting in greater endurance and strength.
Reishi mushrooms have been researched and discovered to aid in the body's immune response and inflammation management due to overwork. They add reishi to their pre-workout supplement because it is essential that you receive the best components for the greatest protein before beginning your exercise.
2. Healthy Truth Organic Pre Workout Blend
Image courtesy Healthy Truth
One of the initial pre-workouts on the market to be entirely made from whole, plant-based ingredients is Pre-Workout. The four superfoods included in this supplement provide natural energy that is sustained and time-released, free of any added sugars, fillers, chemicals stimulants, or additions.
Beet root powder, as well as organic acai berry powder, contains natural nitrates to enhance blood circulation and oxygen delivery to working muscles. This increases endurance, strength, and stamina
Organic green coffee bean extract contains caffeine, chlorogenic acids, and other natural compounds that have benefits like increased energy levels, improved fat metabolism, and more.
3. Outwork Nutrition Pre Workout
Image courtesy Outwork Nutrition
Overwork Nutrition's Pre-Workout is a high-energy pre-workout supplement designed to assist you in achieving your fitness goals. It also contains Creatine Monohydrate, Beta-Alanine, and Caffeine Anhydrous to enhance energy, strength, and endurance.
Creatine Monohydrate is a supplement that aids muscle cells in generating energy, allowing them to work harder and perform better. During exercise, beta-alanine is an amino acid that helps athletes endure fatigue by allowing them to work out for longer periods of time.
Caffeine Anhydrous is a dehydrated form of caffeine that can help support your fitness goals when used in conjunction with other ingredients.
4. Flume Botanicals Flow Pre Workout
Image courtesy Flume Botanicals
FLOW is a pre-workout drink with natural ingredients to give you energy, improve concentration, stamina, and mood. It has electrolytes from coconut water and Himalayan sea salt for hydration. Adaptogens and nootropics also help your body physically when working out.
FLOW is an excellent way to improve your stamina and focus, whether you're gearing up for a workout or just need an edge. The product's ingredients are all sustainably sourced from the mountains and jungles of South America and India, so you can use it without any guilt. With FLOW by your side, taking on the day will be no problem!
5. My Protein The Pre Workout
Image courtesy My Protein A&M's Protein Pre-Workout is the perfect energizer for your workout. It comes with three primary ingredients: Creatine Monohydrate, Beta-Alanine, and Caffeine Anhydrous. These increase your energy levels, strength, and endurance so you can make the most of your time at the gym!
Creatine Monohydrate provides energy to cells, making it possible for you work out more without feeling exhausted. Beta-Alanine is an amino acid that has a comparable effect by retarding weariness during exercise.
Caffeine Anhydrous is a form of caffeine that is rapidly absorbed by the body, providing a surge of energy. These elements collaborate to assist you in achieving your fitness goals. My Protein's Pre-Workout is the greatest means to guarantee you're getting the most out of your workout.
6. Alpha Lion Super Human Pre
Image courtesy Alpha Lion
Supreme is a top pre-workout supplement, with powerful components to help you stay energized during your workout. Look no further if you're searching for something more powerful.
The key components in this testosterone supplement are Dendrobium, Ashwagandha, and Pygeum. Working together, these herbs improve stimulant strength and euphoria. With this product, you'll take in more of everything while feeling better overall. Lifting heavier weights will become easier, and beta-alanine and citrulline malate help to prevent lactic acid buildup so that you can train for longer periods of time before feeling exhausted.
Caffeine anhydrous is a pure, clean form of energy that will help you continue through your activity. If you're searching for a pre-workout that will take your workouts to the next level genuinely, Superhuman Supreme is worth a shot. You won't be disappointed.
7. 373 Lab Pre Workout
Image courtesy 373 Lab
Train better with Pre-Workout Sour Raspberries from 373 Lab. It contains 150 milligrams of natural caffeine, as well as components like Citrulline Malate, Beta-Alanine, L-Arginine, L-Tyrosine and L-Theanine dosages that help you perform at your best.
Sour Raspberries Pre-Workout gives you an energetic edge by improving your focus and performance. Mixes easily with water for a delicious, refreshing drink that's perfect for pre or post workout. You'll love the taste of raspberries blended in just the right proportions to be both sour and sweet!