Feeling tired can be due to insufficient water intake, not sleeping enough, anemia, food intolerances or a multitude of other health problems. However, if you recently changed the way you eat, your new diet may be causing your fatigue and lethargy. Not eating carbs or going on a carbohydrate-restricted diet could make you tired, but only during the first few days or weeks.
Standard American Diet
If you used to follow the 2010 "Dietary Guidelines for Americans," most of the energy provided by your diet came from carbs, such as grains, starchy vegetables, fruits, milk, yogurt and discretionary sugar. For Americans consuming 2,000 calories a day, this would correspond to a total of 225 to 325 g of carbs a day, or between 45 and 65 percent of their calorie intake. If you suddenly stop eating this high amount of carbohydrates, you may experience fatigue as your body adapts.
Sugar Burners
Most Americans are primarily sugar burners because of their high carbohydrate intake. Because most of their calories are in the form of carbs, their bodies are used to using it quickly as a source of energy to fuel their brain, muscles and other organs. If you do not eat carbs or switch to a low-carb diet, your body will need to use other metabolites to provide the energy your cells and organs need. During the transition period from a high carb to a lower carb intake, many people feel not only tired, but can also suffer from headaches, dizziness and irritability.
Keto-Adaptation
If you allow your body time to adjust to not eating carbohydrates, you will become keto-adapted. Keto-adaptation means that your body is no longer a sugar burner, but has now transitioned to being a fat burner. When your body primarily burns fat, your brain, muscles, heart and other organs can not only use fat for energy, but can also use the ketones that are derived from burning fat. Keto-adaptation occurs when you restrict your carbohydrate intake for a significant period of time. For some people, two to three days is enough to make the transition, while it may take two or more weeks to become keto-adapted. Once you are keto-adapted and used to not eating as many carbohydrates, you will no longer feel tired and will feel a boost in your energy levels.
Easing the Transition
The amount of time required for your body to adjust from a high-carb to a carb-restricted diet and become keto-adapted varies from one person to another. You can ease the transition by drinking enough water and replenishing lost electrolytes, especially if you consume less than 50 g of carbs a day. Aim for a minimum of 64 oz. of fluid a day and supplement your diet with about 1/2 tsp. of salt a day, unless you have a fluid or sodium restriction, advises Dr. Eric C. Westman, co-author of "The New Atkins for a New You." If you do not eat carbs, you should also include more fat in your diet to make it your main source of energy and prevent you from feeling tired.
References
- Atkins: Frequently Asked Questions
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
- "The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, Stephen D. Phinney and Jeff S. Volek; 2010
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