Why You’re Exhausted on the Keto Diet

Why You’re Exhausted on the Keto Diet

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hey so you started Kido and now you’re fatigued and you want to throw in the towel because it’s been maybe a couple weeks maybe even a couple of months and you’re just not getting your energy back and you’re just I am so exhausted I’m gonna give you some reasons to why this could be happening I’m gonna break them down sort of in a time frame like okay if you just started it’s probably this if you’re six weeks in it’s probably this if you’re a couple months in and you’re still fatigued it’s probably this and I’ll give you some solutions and also give you some peace of mind so I don’t want you to quit because there is an explanation to it all right so we’re gonna break it all down I want to make sure that you hit that red subscribe button because we have new videos almost every single day but the big ones coming out on Tuesday Fridays and Sundays at 7:30 a.m. Pacific time go ahead and hit that little Bell icon that way you can turn on notifications know whenever I go live and before I start this video I want to make sure that you check out fat snacks down below in the description all right so fat snacks is a keto cookie that’s just done it right and I put them in this video simply because I know a lot of you people are probably starting keto and just need a little little pick-me-up so I encourage you to check them out sort of a fun way to be able to still have cookies on a keto diet and they’re awesome and a good sponsor of this channel so check them out after this video please alright let’s break this down the first reason that you might be exhausted after starting the keto diet is more than likely a mineral issue now before you turn off this video because it’s the things that you’ve heard before let me give you a little bit of a different explanation okay you’ve probably heard of the keto flu and the keto flu is not a real flu it’s not literally a flu it’s usually a mineral issue now what happens is when we first deprive ourself of carbohydrates for any period of time our kidneys expel water so the kidneys are kind of like hey what’s going on like there’s no carbohydrates coming in it’s a natural response for them to just shuttle water out but you know what goes along with water minerals okay we lose our sodium we lose our potassium we lose our magnesium and this is where issues arise and let me explain a little bit more depth okay so sodium for instance when we’re deprived of sodium or when we start excreting it rapidly we end up having a massive migration of fluid from outside the cell to the inside of the cell now the brain cells are exceptionally sensitive to this so that means we have a big influx of water coming to the inside of the cell and that’s making it so that our brain ends up feeling kind of weird we feel dizzy we feel fatigued okay and those are the kind of things that we feel where we feel like we’re just fatigued we’re not physically fatigued we’re actually mentally fatigued that’s messing us up okay the other thing that we have to look at is potassium okay the potassium issue is more so related with nerves and muscles so you end up feeling the weakness you end up feeling sometimes even the cramping okay so that’s gonna be a potassium issue now lastly we have the magnesium issue now if you start getting some eye twitching or maybe some weird cramping or some weird twitching in other parts of your body and just general muscle weakness that is more than likely a magnesium issue so what I’m saying here is that there’s a lot of things you could do I can tell you to drink a bunch of electrolytes and it might help but the sad reality is when you first start a keto diet your body is trying to get back to equilibrium it’s trying to balance your excreting a lot of water it’s just trying to find homeostasis okay so I just don’t want you to quit simply because you feel a little bit of fatigue from this it’s a simple natural process and it will get better now if you have gone through keto for a couple of weeks and you’re still fatigued it could be the simple carb transition and what it’s doing with dopamine in your brain okay hear me out on this what happens is in the nucleus accumbens portion of the brain we receive dopamine hits and they give us the satisfaction sense of reward much like you know a recreational drug would right it’s called the mesolimbic pathway so when consume something that feels good or tastes good we get a reward in our brain now with carbs that happens a lot and it’s been proven in multiple studies that it activates the mesolimbic pathway in the same way that drugs do but just in a smaller fashion so what do we do okay well in this particular case we probably noticed that we’re Moody we have anxiety we have these cravings of course we have fatigue and so there are some solutions I’ll explain them in a second but first a quick study so the journal nutrients published a study that found that there was a significant change in cravings and hunger after 12 weeks on a ketogenic diet compared to a high-fiber diet which is also supposed to be a very highly satiating diet so the point is is yeah if you can stick it out for 1012 weeks then you’re definitely gonna get over the whole dopamine issue ok that’s basically how long it takes for the brain to reset from an addiction now this is assuming you have a carb addicted mess acerra lee constitute everyone that’s fatigue okay let me give you a way that you can start using ketones faster and hopefully get through this a little bit better aerobic exercise instead of high intensity exercise while you are transitioning I’ve talked about a couple of different things and not gonna be wrong I love my high-intensity interval training but it comes into play after you’re fat adapted you see fatty acid oxidation and fatty acid mobilization occurs better at like a 25% to 60% of your maximum heart rate range which means like easy cardio actually mobilizes fat a lot better more fat that’s getting mobilized gets into the liver to get turned into ketones which will blunt the cravings and make it so that you can get through this carb addiction a little bit better we want to start producing ketones faster okay now the other thing we have to look at is something known as carnitine palmitoyl transferase or CPT one CPT one is what allows fat to get into the cell when we start pushing in at a high intensity CPT one drops okay again not a big deal but when we’re first starting Aikido it is a big deal because we want more fat mobilized and more fat and ketones into the cell okay so we just want to be careful there what happens is the fat essentially gets trapped in the capillary beds because all the blood is rushing to the muscle and not going to the fat anymore so fats just kind of hanging out like hey weird all the blood go that’s gonna mobilize me I guess I’ll just hang out here okay so that’s simply put all it is so if you do low intensity work you’re going to create those ketones a little bit faster now the other thing we have to look at is are you inefficient at creating ketones okay this is something that varies widely from person to person and it’s dissolved genetics and age and all these different things in somewhat environmental factors but in efficiency of creating ketones is a big deal there’s a study those published in the journal metabolism clinical and experimental and it took a look at the renal excretion of ketones the main ones that looked at of course acetoacetate beta-hydroxybutyrate now the reason it was measuring this is it wanted to see what happened when individuals were producing a bunch of ketones over a period of time now what they found was that over time our bodi
es actually lessened the production of ketones because they got very efficient at it and increased the retention of them so at the beginning of a study ketones work screen and heavily through the urine that’s like when you use those test strips when you pee on them to test if you’re in ketosis you see a ton of the beginning and then it falls off okay it’s simply because you have a big info of them your body’s not efficient so it’s probably making too many and your body’s cells aren’t using them such excreting then as you get more efficient your body holds on to them and doesn’t excrete them through the urine it’s like wait a minute these are good things we can recycle them it’s kind of like hidden treasure it’s like you were cleaning out your garage and all of a sudden you’re like wait a minute these are dollar bills I can do something with these okay so your body does the same things like wait these are precious ketones don’t get rid of them go ahead and recycle them spare the energy from the liver creating new ones and go ahead and use these ones that haven’t been burned up yet its efficiency if your body’s having to spend a lot of time creating ketones all the time and you’re not adapted and adjusted it could make you fatigued it’s diverting blood flow so that efficiency is a big thing and again that varies from person to person it could be a month could be three months the point is is we have this big window in which you could be fatigued and you have to stick it out I’m here to motivate you on this case all right then we have fad adaptation which is how the cells actually learn to use fat and ketones in the beginning the cells are kind of like whoa this is a new food coming in here like what’s going on we don’t exactly know what’s going on but we’ll trust you and we’ll use it well as you start getting more adapted the cells are like hey I kind of like this guy I can use them and start using them for energy this is great now it comes down to the mitochondria and its ability to utilize those fats okay mitochondrial density so we look at something known as mitochondrial biogenesis which is a complicated way of simply saying that it’s how long it takes for the mitochondria to die and then new mitochondria to form that are adapted so it’s a thing called a half life so mitochondria has about a one to two week half-life which means when it dies it takes about a week or two for a new one to be created now it usually takes about five cycles of half-life’s before we’ve reached equilibrium so a half life cuts basically it in half and then in half again in half again and half again until we have a brand-new mitochondria essentially five half life’s later so anywhere from five to ten weeks does it take for the mitochondria to truly become fat adapted okay so my point here is it could take 1012 weeks for you to get fat adapted if you’re still fatigued after 12 weeks I feel like you might need to re-evaluate what you are actually eating and it’s probably too much for this video but you may want to look at increasing protein or increasing fats one or the other not both the same time so your ratios are different and see if that improves okay so mineral imbalances car addictions last transition withdrawal aerobic exercise to help that inefficiency of creating ketones and then true fat adaptation and your body actually utilizing those fats so hope this video gave you a really good breakdown I hope it gave you what you needed to have success with this and not throw in the towel as always to keep it locked in here my channel see you in the next video

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Why You're Exhausted on the Keto Diet

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Why You’re Exhausted when You Start Keto – Thomas DeLauer
Hey, so you started keto and now you’re fatigued, and you want to throw in the towel because it’s been maybe a couple of weeks, maybe even a couple of months, and you’re just not getting your energy back and you’re just, “I am so exhausted.”
I’m going to give you some reasons to why this could be happening. I’m going to break them down in a timeframe, like okay, if you just started, it’s probably this. If you’re six weeks in, it’s probably this. If you’re a couple months in and you’re still fatigued, it’s probably this. And I’ll give you some solutions and I’ll also give you some peace of mind because I don’t want you to quit because there is an explanation to it.
All right, let’s break this down. The first reason that you might be exhausted after starting the keto diet is more than likely a mineral issue. Now, before you turn off this video, because it’s things that you’ve heard before, let me give you a little bit of a different explanation.
Okay. You’ve probably heard of the keto flu and the keto flu is not a real flu. It’s not literally a flu, it’s usually a mineral issue. Now what happens is when we first deprive ourselves of carbohydrates for any period of time, our kidneys expel water. So, the kidneys are like, “Hey, what’s going on? Like there’s no carbohydrates coming in.” It’s a natural response for them to just shuttle water out.
But you know what goes along with water? Minerals. We lose our sodium. We lose our potassium. We lose our magnesium. And this is where issues arise. And let me explain a little bit more in depth. Okay, so sodium for instance, when we’re deprived of sodium, or we start exceeding it rapidly, we end up having a massive migration of fluid from outside the cell to the inside of the cell.
Now, if you have gone through keto for a couple of weeks and you’re still fatigued, it could be the simple carb transition and what it’s doing with dopamine in your brain. Okay, hear me out on this. What happens is in the nucleus accumbens portion of the brain, we receive dopamine hits and they give us the satisfaction, sense of reward, much like a recreational drug would. It’s called the mesolimbic pathway.
So, the journal Nutrients published a study that found that there was a significant change in cravings and hunger after 12 weeks on a ketogenic diet compared to a high fiber diet, which is also supposed to be a very highly satiating diet. So the point is, yeah, if you can stick it out for 10, 12 weeks, then you’re definitely going to get over the whole dopamine issue.
There’s a study that was published in the journal Metabolism, clinical and experimental, and it took a look at the renal excretion of ketone. The main ones it looked at, of course, acetoacetate betahydroxybutyrate. Now, the reason it was measuring this is that it wanted to see what happened when individuals were producing a bunch of ketones over a period of time. Now, what they found was that over time, our bodies actually lessened the production of ketones because they got very efficient at it and increased the retention of them.
Renal clearance of blood acetoacetate and beta-hydroxybutyrate remained constant – but In contrast, acetoacetate reabsorption rate increased significantly from 47 plus or minus 10 mmoles/min on day 3 to 106 plus or minus 15, 89 plus or minus 10, and 96 plus or minus 10 mmoles/min on days 10, 17, and 24, respectively
Similarly, bHB reabsorption rate increased significantly from 154 plus or minus 27 mmoles/min on day 3 to 419 plus or minus 53, 399 plus or minus 25, and 436 plus or minus 53 mmoles/min on days 10, 17, and 24, respectively
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student:
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