Having Trouble with Keto? Part 2: Constipation, Fatigue, and Sluggish Weight Loss

woman drinking a mason jar of iced mct coffee

If you missed part 1 of Troubleshooting the Keto Diet, check it out here. 

It's frustrating when you dedicate weeks to the Keto Diet without seeing results. But don't worry, we're here to help. In Troubleshooting the Keto Diet (Part 1), we explored the first three reasons you might not be experiencing the fat burning, brain-boosting benefits of the keto diet. In part 2, we're digging even deeper to uncover some of the less obvious reasons the keto diet may not be working its magic just yet.

In this article you will discover:

Reason #4:  Not Enough Vegetables

If you’re suffering from digestive issues like constipation or diarrhea, it’s likely you’re not getting enough fiber and fiber comes from vegetables on the keto diet.

It’s a common misconception that the keto diet consists of just meat and cheese. Yes, many veggies have carbs, but here’s the secret to getting tons of nutrient-rich veggies:

  • There are plenty of naturally low-carb vegetables to choose from
  • You count net carbs on a ketogenic diet and;
  • Veggies are a great conduit for delicious fats like avocado, olive oil, and MCT oil

Net carbs are calculated by taking the entire number of carbs per serving and subtracting the grams of fiber per serving.

Example: 1 cup of broccoli = 6 grams carbs – 2 grams fiber = 4 net carbs

And if you’re not into calculating net carbs, here’s an idea of some low-carb veggies to add to your meal plan:

  • Greens
  • Avocado
  • Squash
  • Bell peppers
  • Eggplant
  • Asparagus
  • Broccoli
  • Mushrooms
  • Lettuce
  • Green beans
  • Cucumbers
  • Celery
  • Cabbage
  • Radishes
 
 

 Reason #5: Not Enough Minerals

Crippling fatigue, brain fog, and flu-like symptoms are all (unfortunately) on the table when you’re just starting out with keto. As you’re transitioning to using fat as fuel, it’s inevitable that you’ll experience some discomfort, but it doesn’t have to be debilitating.

One of the reasons you may not be feeling well is an electrolyte imbalance. The keto diet can have a diuretic effect in the first week or so, which increases your excretion of sodium and potassium (and calcium and magnesium to a lesser extent). This can cause keto flu symptoms and major fatigue.

Find a stevia-sweetened electrolyte supplement with magnesium, potassium, and calcium. Shoot for about 2,000-4,000mg of sodium, at least 300mg of magnesium, and 1,000mg of potassium per day to help alleviate fatigue and other symptoms. 

Reason #6: Too Many Calories (or Not Enough Physical Activity)

If you’re doing everything right and you’re still not losing unwanted weight, it could be that you’re eating too many calories.

It’s true that losing weight is about so much more than “calories in, calories out,” but it stands true that if you’re eating 3,500-4,000 calories per day and not working out, your body is bound to store some fat.

Track your calorie intake for a few days and, if you’re eating way more than your burning at the gym, you may want to try cutting down. 

Is the Keto Diet Right For You?

The keto diet isn’t right for everyone. Some people can follow a keto diet perfectly for weeks and still won’t become fat adapted. For some people, it can take months.

If you’ve tried everything on this list and still aren’t feeling the benefits after four weeks, it may be time to try another diet. If you are experiencing benefits, only more slowly than you hoped, be patient and keep up the good work.

Have you tried any of the troubleshooting tips above? We’d love to hear about them in the comments!

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