The Challenges Of The Ketogenic Diet

As the diets of Americans shift more and more toward a high-carb diet that relies on fast food, health-conscious individuals are looking for smart ways to stay fit and even lose weight through dieting. Given its recent explosion in popularity, many people are exploring the benefits of the ketogenic diet plan. Thanks to its simple requirements and structure, everyone from doctors to celebrities have hailed the keto diet as a fast and effective way to lose weight. While we here at Axis Labs are big fans of the keto diet, we’re also willing to admit that it’s not without its challenges. Let’s take a look at some of these challenges as well as ways you can overcome them.

Lower Levels of Energy

Given that more and more pre-packaged food is being spiked with sugar, it’s easier to understand why our bodies are so ready to burn carbohydrates before it burns fat. As you start the ketogenic diet, your body has to make the switch from burning carbs to burning fat. During this transitory period, you might feel like you’re more tired than you usually are. Periods of fatigue and weakness are common, as is a sense of brain fog. This is because your body is trying to reconfigure its metabolic processes and is looking for new stores of energy (fat). But you don’t have to suffer from fatigue while on the ketogenic diet. To ensure that you maintain your energy levels, prioritize hydration. You’ll also want to make sure that your diet is rich in the essential nutrients it needs, like ielectrolytes, magnesium, and potassium. An easy way to do this is to add a little salt to your meal, or having a cup of bone broth every now and then. While your diet plan will play a big part in maintaining your energy levels, good sleep hygiene is a vital part of being successful on the keto diet. In fact, we can’t stress enough how important it is to get eight hours of sleep every night, no matter what diet or exercise routine you’re following. Getting adequate sleep lowers your stress levels and keeps you from feeling more fatigued.

You Might Be Constipated

While no one likes to think about this challenge, it’s one worth discussing. The ketogenic diet means that you’re avoiding carbs, and that means you’re probably not getting the same amount of fiber as you used to. This dearth of fiber changes your digestion and can lead to constipation. You want to avoid constipation on the keto diet as much as possible. If you’re not having regular, healthy bowel movements, your body can’t stay in ketosis and your levels of stress hormones and blood sugar will rise, leading to weight gain. To overcome this challenge of the keto diet, you can take some pretty simple steps. First, make sure you’re getting enough water. As above, hydration keeps everything in your body functioning smoothly. You can also get your source of fiber through high-fiber, low-carb vegetables like leafy greens, avocado, and other cruciferous vegetables like broccoli. If push comes to shove and still nothing is moving, consider adding a digestive enzyme to your diet routine. Lipase, in particular, is a great way to break down the fats you’re eating.

Stress Can Impact Your Ability to Stay in Ketosis

Stress has a greater impact on our health than many people realize. Left unchecked, it can do more than cloud our mental clarity. Eventually, it can affect our physical health too. Unfortunately, your keto diet plan can also be affected by your stress levels. That’s because when our bodies are stressed, they release hormones that raise our blood sugar levels. These heightened levels are meant to help us in fight or flight situations. In short bursts, these increased stress hormones are helpful, but over the long-term, it only leads to lowered levels of ketones. If you’re in a stressful period of your life, you may find it difficult to maintain ketosis. The key then is to find ways to lower your stress levels and find a sense of calm in your life while on the keto diet. This can be a struggle for some, but is absolutely achievable. Remember to practice good self-care habits, like basic hygiene, connecting with the ones you love, addressing issues as soon as they arise, and of course, offering your body the healthy foods it needs. Living a less stressful life will not only allow you to find success on the keto diet, but will help ensure your long-term health and wellness.

Decreased Muscle Strength

This challenge is of particular concern for those who are regular gym-goers who take part in bodybuilding endeavors. Not only could you generally feel more tired on the keto diet, you may not feel as strong as you do normally. The change in diet means that your body has a harder time recovering from intense workouts as quickly. There is some research that also suggests that an increase in the level of ketones can also affect performance during high intensity workouts. But this potential weakness deters you from trying the keto diet. Instead, you can avoid this challenge by being careful about your diet. You’ll want to provide your body with enough protein it needs to repair your muscles, but not so much it kicks you out of ketosis. A good rule to follow to strike that balance is to consume 1.3 grams of protein per kilogram of your ideal body weight. If you’re worried about your sodium levels as well, try adding a quarter teaspoon of natural sea salt to a glass of water each day. These two steps should offer your body the nutrients and minerals it needs to repair itself normally, keeping your muscles healthy and strong. This period of temporary muscle weakness may necessitate that you take some time off from hard or particularly intense workouts. Low-intensity training is a great way to continue to exercise even when you aren’t feeling your strongest.

You Might Feel a Little Moody

Our diet affects many things about us, and that includes our mood. For those new to the keto diet plan, they might notice changes in their sleep patterns, feelings, and even behaviors. That’s because the hormones your body produces are being created in different levels and your neurotransmitters are reacting differently, all thanks to your new low-carb, high-fat diet. During the first few weeks of your keto diet, you might feel kinda blue and unmotivated. But don’t despair. This isn’t a sign that the diet isn’t working. It just means that your brain is adapting to the change in the source of energy you’re providing it. You can help bolster your mood by adding more magnesium to your diet through foods like avocados, salmon, and rich leafy greens. Beyond just food and vitamins, you can also improve your mood with exercise, quiet reflection, and talking through your feelings with your friends.

Keto Supplements For Your Healthy Lifestyle

The keto diet isn’t without its challenges, but they only serve to make the reward all the more satisfying. If you want to get the most out of your new diet plan, make sure to include Axis Labs’ line of keto products into your health and wellness routine. Made from proven ingredients, like exogenous ketones, our fat loss and keto products are second to none and are uniquely formulated to help you enter into ketosis more quickly, and stay there longer. Browse our products and order yours today!