Keto is one of the top most adopted ways of dieting currently in the world. This diet has helped many improve their eating lifestyle and walk on a healthier track.
However, while many people feel fit and full of energy and achieve their target of reduced weight, others feel the exact opposite. Yes, you heard us right.
While Keto and Carbs diet is meant to make you feel fit, some people face immense fatigue because of it. Are you one of those? Learn below why this happens and how you can avoid it.
Why do Keto and Carbs Burnout Occur?
When feeling tired or burnout while on a Ketogenic diet, the first thought that might pop up in your mind is that you might be doing it wrong. While this can be the case, several other factors might cause it too.
Some of them are mentioned below:
- Keto Flu
- Not enough Calories
- Dehydration
- Intense Exercise
- Low-Quality Food
While these are several reasons, the good news is that Keto and carbs burnout might not be that hard to fix. Learn below how you can do that.
How to Prevent Feeling Keto and Carb Burn Out?
Now that you have figured out that there can be several reasons for you feeling Keto and carbs burnout apart from not doing the diet correctly, the next step is to fix your burnout. While it can develop quickly, Keto and Carbs burnout isn’t very hard to fix. Want to know how you can do this? Just follow the simple steps mentioned below.
1. Eat More Calories
One of the primary reasons one feels exhausted or burned out while indulging in a Ketogenic diet is the lack of calories in their diet. Upon starting a diet, people lower their calorie count by a considerable margin to lose weight.
This isn’t healthy. If you are someone who has indulged in a low-calorie diet before, this might be hard to believe; however, this isn’t how the ketogenic diet works.
Instead of restricting a massive proportion of your calories, try eating large proportions of Keto-friendly whole foods when you feel hungry. This way, not only will your body get the required energy it needs to function, but it will help you reduce weight too.
2. Eat More Fat
On a Keto diet, when you tone down your carbs that happen to be your body’s most significant energy provider, it starts depending on the fat. Hence, while on a Keto diet, it is essential to indulge in healthy fats.
However, many people start avoiding all kinds of fats on a Keto and Carbs diet in fear of getting fat. This is a pretty bad practice because with the lack of both carbohydrates and fats in your body, fatigue becomes inevitable.
Consuming healthy fats doesn’t make you fat; always remember this to avoid Keto and carbs burnout.
3. Eat Regularly
The top reason many people burn out while on a ketogenic diet is because of not eating timely. In the beginning stages of ketogenic diets, your body isn’t fully adapted to the mechanism, so it doesn’t take well to the sudden change.
On the other hand, while many say intermittent fasting works wonders. What you should keep in mind is that it doesn’t work for everyone.
Hence, in the initial stages, we recommend you to take at least three Keto-friendly meals timely divided throughout the day. If that doesn’t help with the fatigue, try chipping in some low carbs and high-fat snacks.
Putting your eating patterns on the right track would help reduce your Keto and carbs burnout.
4. Check your Carbs Intake
If there is one major myth associated with Keto diets, it is that you don’t consume Carbs at all.
This isn’t true; while the carbs consumption levels do get decreased, this doesn’t mean that you have to give up on them entirely. Carbs are the primary energy source for your body, and canceling them entirely isn’t healthy and, of course, will lead to burnout.
Instead, consuming a standard amount of 30-50 grams of net carbs in your diet every day to keep up with the energy levels is essential. The rest of the energy can be consumed by the high-fat diet you will consume.
5. Check Your Marcos
If you are doing all the above and nothing is working, it would now be the right time to check your macros. Macros – or macronutrients are the energy-providing supplement on a Keto diet. These nutrients generally include carbs, proteins, and fats.
Checking whether or not you are taking these required macros in the right amount as required by your body, even on a Keto diet, is important.
Here is a breakdown of how many calories from each nutrient your body needs:
- 60% -80% calories from Fats
- 5%-10% from Net Carbs
- 20%-35% calories from Protein.
If you ensure that you are getting all these necessary macronutrients in the perfect amount, your body will not feel burnout.
6. Avoid the Sedentary Lifestyle
While burnout can happen for several reasons while indulging in a Keto and carbs diet, let us not kick our sedentary lifestyle out of the picture.
We all know that living in the current world; our life isn’t only hectic but pretty fast-paced too. Hence, many people avoid exercise or any form of physical activity.
Lack of movement equates to one big reason for many people feeling fatigued. So, while your Keto diet would work for you to lose weight, exercising would benefit you equally well too.
Conclusion
Burnout can lead to massive exhaustion and one not being motivated to complete even the smallest task. It can be a nuisance; however, it isn’t something you cannot fix.
We hope this article helped you in overcoming your fatigue. If it did, why not leave in the comments what points helped you, and what other measures did you take? Your one comment can help many.
We hope you have a wonderful Keto experience and that too without any burnout. Good Luck!
