How to Reverse Fatigue When Fasting

You’re excited about intermittent fasting. You’ve heard about all the benefits - weight loss, increased energy, and even a longer lifespan. But there’s just one problem - you’re completely wiped out.

This, my friend, is intermittent fasting fatigue, and trust me, you’re not alone. 

Why Am I So Tired While Intermittent Fasting?

Many people experience fatigue, particularly during the initial days of intermittent fasting. It can be alarming when you expect boundless energy but instead feel like you need a nap. Don't worry.

We're about to break it down, explain what might be going on, and find solutions.

1. Keto Adaptation: Your Body's Switching Gears

Let’s think about how your body gets energy. You eat, your body breaks down carbs into glucose (sugar), and uses that glucose for fuel.

Pretty straightforward, right? But, when you start intermittent fasting, especially if you’re also on a ketogenic diet, your body is like, “Hold on, where’s the sugar?”

This is where keto-adaptation comes in, which can sometimes be the culprit behind that intermittent fasting fatigue.

Keto-adaptation is when your body makes a shift - it transitions from relying on glucose from carbohydrates to using stored body fat for fuel. This metabolic change can cause temporary fatigue as your body adapts to burning fat instead of sugar.

Think of it as your body trading in its gas-guzzling car for a sleek, efficient electric vehicle - it takes a bit of time to adjust.

2. You Might Have a Nutritional Deficiency

Here’s the thing about intermittent fasting - you’re eating less often, which means you have fewer opportunities to fuel your body with essential nutrients during your fasting periods. This isn’t a problem if you're mindful of what you eat during your eating windows.

But, if you’re not getting enough key nutrients - especially when you're practicing intermittent fasting - it can lead to fatigue. Here are the biggest culprits and how to make sure you’re getting enough:

Potassium: The Energy Booster

This mighty mineral plays a crucial role in energy production within your cells. Most people don't even come close to consuming the daily recommended 4,700 milligrams.

Instead of relying on bananas, which are high in sugar, pile on those leafy greens, avocados, and tomatoes to up your potassium intake.

Sodium: Don't Forget This Electrolyte.

We often hear about reducing sodium, but adequate intake is vital for energy and preventing fatigue, muscle cramps, weakness, and even dizziness, particularly while fasting. Now, I'm not suggesting you go overboard on processed, sodium-laden foods.

A simple solution: incorporate a pinch of Himalayan sea salt into your meals or add a bit to your water while fasting, especially if you experience these symptoms. Think of it as balancing the scales – your body needs a harmony of electrolytes for optimal function.

B Vitamins, Especially B1: Your Metabolic Helpers

Think of B vitamins, especially B1, as the conductors of your cellular orchestra, ensuring that energy production runs smoothly. One of the biggest culprits of B1 depletion is, you guessed it, a diet high in refined carbohydrates, white rice, starches, and sugars.

Make sure you're including plenty of B1-rich foods like nutritional yeast, sunflower seeds, and eggs in your meals, and consider supplementing if necessary, to ensure you're powering those cellular powerhouses.

3. Poor Food Choices = Poor Results (Even With Fasting.)

Here's where many people unknowingly sabotage their intermittent fasting success - falling into the trap of poor food choices.

Imagine this - you’re diligently following your fasting schedule, powering through the hunger pangs, but when it comes time to break your fast, you reach for processed foods or fast food.

What's the point of challenging yourself with a fasting regimen if you're going to undo all the potential benefits with nutrient-void meals?

Instead, focus on high-quality, nutrient-dense foods that will replenish your reserves, support your fat metabolism, and prevent intermittent fasting fatigue.

Intermittent Fasting Fatigue: Combat It With These Tips

Dealing with this all-too-common problem can be accomplished through various dietary changes, incorporating specific nutrients, and implementing a tailored approach. By incorporating the tips below, you'll conquer fatigue and enhance your intermittent fasting experience.

1. Don't Skimp on Electrolytes - Replenish and Thrive

You already know potassium and sodium are your new best friends, but there's more to the electrolyte story. These essential minerals - magnesium and calcium are often overlooked, yet crucial.

These electrolytes work in synergy, helping to regulate fluid balance, muscle function, nerve transmission, and energy production. Depletion during your fasting period can contribute to fatigue and weakness.

Consider adding bone broth, coconut water, leafy greens (hello again, potassium.), and unsweetened dairy or dairy alternatives into your diet.

2. Nutrient Timing: Fueling For Success 

It’s not just what you eat; it's also when you eat that can impact your energy levels, particularly when it comes to intermittent fasting fatigue.

Imagine this: You break your fast with a huge meal high in carbohydrates. Sounds good, but this sudden influx can spike blood sugar levels, leading to a crash later on.

Experiment with breaking your fast with a balanced meal that includes protein, healthy fats, and complex carbohydrates, gradually increasing portion sizes as needed.

3. Prioritize Sleep: Recharge Your Batteries

This may seem like a no-brainer, but when life gets busy, sleep is often the first thing we sacrifice. But skimping on sleep and expecting to conquer intermittent fasting is like trying to run a marathon with untied shoelaces - it’s not setting yourself up for success.

I can’t stress enough the importance of prioritizing sleep quality when it comes to combating intermittent fasting fatigue. Getting adequate rest — ideally seven to eight hours each night — can significantly improve energy levels.

If you find it hard to fall asleep or stay asleep, consider establishing a relaxing bedtime routine to promote better sleep.

4. Manage Stress: It’s More Connected Than You Think

Remember, our bodies are incredibly complex, with interconnected systems. When stress levels soar, so do cortisol levels, and chronic stress can contribute to fatigue and make practicing intermittent fasting more challenging.

This can lead to cravings, sleep disturbances, and, you guessed it, even more fatigue. It’s like a vicious cycle you definitely don't want to be stuck in.

Consider incorporating stress-reducing activities like deep breathing exercises into your daily routine, and observe the positive impact it can have on both your energy levels and overall well-being.

5. Hydrate Smart: Ditch the Plain Water

Yes, you need to drink water and stay hydrated, but remember all that talk about electrolytes? Guzzling plain water throughout your fast can flush out these essential minerals, leading to electrolyte imbalances, which, surprise, surprise, contribute to fatigue.

Add a pinch of Himalayan sea salt or a squeeze of lemon juice to your water for a refreshing electrolyte boost.

Listen to Your Body and Seek Professional Guidance

Here's the bottom line - if you experience persistent or severe intermittent fasting fatigue, despite incorporating these tips, don’t hesitate to consult with your doctor or a registered dietitian.

It’s essential to remember that everyone's body is unique, and what works wonders for one person may not have the same effect on another. For instance, people with a history of dementia, or those who experience headaches, should avoid intermittent fasting.

Also, people who experience weakness during their fasting period may need to adjust their fasting regimen or avoid intermittent fasting altogether.

Furthermore, studies reported that some individuals, particularly older adults, may experience sleep disturbances, while others may find improved insulin sensitivity and weight loss with intermittent fasting.

Additionally, research suggests that those recovering from a traumatic brain injury might experience increased hunger and find it harder to stay asleep when practicing intermittent fasting. It's about finding what works best for your body and your overall health goals.

Boost Your Energy

Boosting your energy while intermittent fasting requires strategic approaches to overcome common fatigue, especially when also navigating the challenges of a keto diet and experiencing "keto flu."

Staying hydrated and ensuring adequate electrolyte intake are crucial for maintaining energy levels and preventing symptoms like headaches and lethargy. Incorporating nutrient-dense, low-carb foods during eating windows can provide sustained energy and essential vitamins.

Adequate sleep and stress management are also vital, as they significantly impact overall energy levels. Additionally, gradually adapting to fasting and keto can help your body adjust more smoothly, minimizing the impact of keto flu.

By following these essential tips, you can effectively combat fasting fatigue and keto flu, ensuring you stay energized and healthy.

Conclusion

Remember, knowledge is power, especially when tackling something like intermittent fasting fatigue.

Understanding how your body utilizes energy, recognizing potential deficiencies, and addressing them strategically can be your secret weapons for an energized intermittent fasting journey.