Our Summary And Answer:
You are exhausted on the keto diet and still fat because you are making common mistakes. These mistakes include not eating enough fat, not eating enough calories, not exercising enough, eating too many carbs, not drinking enough water, and not tracking your progress. But don’t worry – by being mindful of these mistakes and fixing them, you can see the results you’re looking for on keto!
A lot of people seem to think that the keto diet is some sort of magical weight-loss cure. And while it can definitely help you lose weight in the short term, it’s not without its drawbacks. One big issue people seem to have is that they’ve exhausted all the time – and they’re still fat. So what’s going on here? Why does the keto diet exhaust you? And is there anything you can do about it? Check out this post to find out more.
The keto diet is a high-fat, low-carb diet that was originally designed to help people who suffer from epilepsy. But in recent years, the weight loss benefits of it caught on fire, and now more and more people are turning to it for fat loss.
The keto diet works by using your body fat as fuel. And it does this by forcing your body to go through the process of ketosis – where your body burns its own (and you’re ingested) fat. Ketosis is a natural survival function that all humans come equipped with, but few ever use because most people eat too frequently for it to be effective.
But by severely restricting the number of carbs you eat, you can force your body into ketosis, which turns it into a fat-burning machine – allowing you to lose weight quickly and easily (and conveniently, without feeling hungry).
Now that you know a bit more about the keto diet, let’s take a look at some of the common mistakes people make when following it.
It’s no secret that menopause and pregnancy can cause your stomach to get bigger, mainly because of the hormonal changes that are happening in your body.
Another common mistake is not eating enough calories. Remember, the keto diet is calorie-restricted, so you need to be mindful of how many calories you’re taking in each day. If you’re not eating enough, you won’t see the results you’re looking for – no matter how ‘good’ your macros are.
One more mistake people make is not working out enough. Now, I know that some of you might not feel like working out at all on keto because you’re lethargic and exhausted from the diet itself, but once you start to eat more carbs again, that energy will come back. So don’t be afraid to get your sweat on!
Another common mistake people make on keto is eating too many carbs. Remember, you need to be restricting your carb intake in order to see results. If you’re eating too many carbs, you’ll never get into ketosis – and you’ll never lose the weight you want to lose.
Another mistake people make is not drinking enough water. Now, you might think that keto has something to do with this, but really it’s just common sense. Since your body flushes out excess water on keto, you need to be drinking at least eight glasses of water a day – more if you exercise regularly, drink coffee, or drink alcohol.
Another common mistake people make on keto is not being patient. Remember, weight loss doesn’t happen overnight – it takes time, so be patient with the process. If you’re expecting to shed fat immediately after starting keto, you’re going to end up feeling discouraged when it doesn’t happen (and you’ll likely give up on the diet altogether).
Last but not least, another mistake people make on keto is not tracking their progress. When you’re in the early stages of keto, it’s important to track your weight, your body fat percentage, and your ketone levels so you can see how well the diet is working for you. This will help you stay motivated and on track.
If you find yourself eating this way for more than just a few weeks, your body will become seriously deficient in certain nutrients. And that’s not good – especially if you’re using keto as a short-term fix (as many people do). Below are the most common nutrient deficiencies on keto:
Eating no more than 30 grams of carbs a day can make it difficult to get enough fiber, especially if you’re used to eating more fibrous vegetables on the regular. And this is no good – fiber helps keep your digestive system running smoothly, and keeps you feeling full for longer between meals.
Magnesium is a mineral that’s important for energy production, protein synthesis, and nerve function. And since you’re not eating many carbs on keto, your magnesium levels are likely to be low – which can lead to a whole host of problems, including fatigue, anxiety, and muscle cramps.
Keto can also lead to a calcium deficiency since you’re not eating as many dairy products (which are high in calcium) as you were before. This can cause problems like weak bones and teeth, PMS symptoms, and even irregular heartbeats.
Potassium is another mineral that’s important for energy production and healthy bones and muscles. And unfortunately, a potassium deficiency is common on keto – especially if you’re not eating enough fruits and vegetables. Symptoms of a potassium deficiency include fatigue, muscle weakness, and irregular heartbeats.
Since you’re not getting much sun exposure on keto (because you’re likely avoiding carbs like bread and pasta), you’re at risk for vitamin D deficiency. Symptoms of this include weak bones, muscle aches, and fatigue.
Vitamin C is an antioxidant that’s important for immune function, wound healing, and healthy skin. And while you can get it from things like oranges, peppers, broccoli, and strawberries, it’s not uncommon to be deficient in vitamin C on keto – especially if you’re not eating a lot of fruits and vegetables. Symptoms of a vitamin C deficiency include fatigue, joint pain, and frequent colds or infections.
B12 is a vitamin that’s important for energy production, red blood cell formation, and nerve function. And unfortunately, many people who go on keto are deficient in B12 – which can cause problems like fatigue, shortness of breath, and confusion.
Iron is a mineral that’s important for red blood cell formation and oxygen transport. And unfortunately, an iron deficiency is common on keto – especially if you’re not eating any animal products. Symptoms of an iron deficiency include fatigue, shortness of breath, and pale skin.
Iodine is a mineral that’s important for thyroid function. And since your thyroid is responsible for regulating your metabolism, and iodine deficiency can lead to weight gain and fatigue. Symptoms of an iodine deficiency include dry skin, constipation, and fatigue.
Zinc is an important mineral that’s needed for enzyme regulation, immune function, blood clotting, and DNA synthesis. A zinc deficiency can cause fatigue, low immunity, slow wound healing, hair loss, and muscle weakness.
If you’re experiencing any of these symptoms, it’s important to see a doctor and get a proper diagnosis and treatment. And if you’re on keto and not feeling your best, it’s probably a good idea to add some more carbs (and thus more nutrients) into your diet.
These are just some of the potential problems that can arise when you’re on a keto diet and not getting enough nutrients. And while these conditions may seem rather scary, there’s no need to worry – most of them are easy to treat simply by eating more carbs!
But whether or not you’re feeling exhausted on keto, it’s really important to see your doctor and get a proper diagnosis. And if you’ve been experiencing any of these symptoms for more than just a few weeks, there could be something else going on that needs to be treated.
We hope this article has helped you better understand the potential problems that can arise on a keto diet. And please remember that if you’re not feeling your best, it’s probably a good idea to see a doctor and get a proper diagnosis.