Could I be too low carb?
auntstephie321
Posts: 3,586 Member
I'm not trying to go into ketosis but I'm wondering if someone could look at my diary and tell me if the reason I feel awful today could be that I am transitioning there? The days I work I very strictly plan all my meals or else I will just grab whatever, so my work days tend to be much lower carb than my off days where I don't plan as well. I feel like crud today though, and yesterday I felt great so I don't know what the deal is.
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Definitely could be a contributing factor. Looked at the last three days before this and you've been stepping down a bit. Add sodium - broth is a good choice. Also, up your water. Add potassium and magnesium if you continue to feel crummy or get muscle cramps.
The other thing I would say is that you need to up your fats. With carbs that low, in my experience, even when eating that few of calories, your fats should be higher. I know you haven't finished your day yet, but whenever I started getting the "feel bads" from the carb flu, I sodium and fat loaded like crazy, and while you're transitioning, stop counting calories and eat until satiated, because your body is converting your whole internal fuel system and needs the extra energy...
Not TOO low carb, though. I eat 25 grams or less a day, and I know people here who eat so little as to be considered zero carb, etc. There is no such thing as TOO LOW CARB unless you don't up your fats to compensate.0 -
Yes. Your brain needs around 120g of glucose per day. If you consume less than that, you'll eventually deplete your glycogen stores and then start generating ketones.
So, the bad news is that you have the keto flu. The good news is that you may like it after the flu passes.
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I feel like I should have plenty of glycogen stores lol.
Was my fat intake good the past couple of days, I thought I was doing a good job on that.
I also put light salt with potassium on my avocado and turkey, and regular salt on everything at dinner. I don't log any of my added salt, but I am a salt fiend, always have been, so I'm adding a lot.0 -
I feel like I should have plenty of glycogen stores lol.
Was my fat intake good the past couple of days, I thought I was doing a good job on that.
I also put light salt with potassium on my avocado and turkey, and regular salt on everything at dinner. I don't log any of my added salt, but I am a salt fiend, always have been, so I'm adding a lot.
From what I remember, your fat was at least half under your goal every day in the last few. To give you context, I'm usually around:
25 grams carbs / 90 grams protein / 125-200 grams fat
But my carbs are lower than yours...
So make sure you aren't restricting your fats or sodium....until you get past the flu. In my experience, most of my "flu" symptoms ease off when my fat grams are higher than my carbs and protein grams added together. (You can see how even at my current levels, that is normally the case, too.)
To be sure you're getting enough sodium, I'd track a couple days just for fun. You should be aiming for 4500 mg MINIMUM... I add the lite salt on things, too, so I don't track - I just go by how I feel...0 -
Arg I was planning to make fathead pizza but my local grocery was it of almond meal
so my next thought, Alfredo! I used to avoid it like the plague because of the fat. The last ingredient gluten free one only had 4g fat pretty serving, ugh! Used mung bean fettucini which is delicious, and clearly spelled wrong, lol. So now I'm still no where near on fat plus I may have measured wrong on the pasta. Do you think it's cooked weight or dry weight? 0 -
I'm thinking BPC to get some fat but I don't want to be wired all night0
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Drink heavy cream off a spoon.....something I never would have done in my carb life, but soooo enjoy now.0
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IamUndrCnstruction wrote: »Drink heavy cream off a spoon.....something I never would have done in my carb life, but soooo enjoy now.
Lol I don't have heavy cream, we are almond milk people. I sometimes have issues with dairy so we made the switch. I keep looking in my fridge, I really don't want to eat plain butter0 -
Hmm...I have yet to get to "plain butter" level. I do put butter in broth though. Do you have any bullion cubes?0
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I do have bouillon. I used to eat plain butter as a kid lol, it's the sweet saltiness that gets you0
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I can't seem to make myself want plain broth 0
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I'm thinking BPC to get some fat but I don't want to be wired all night
Making a hot almond milk drink with ton of butter and/or coconut milk (canned kind), and real cocoa powder and sweetener of choice…wonderful night time, no caffeine, fat-carrying "hot cocoa" drink. almond milk in vanilla and chocolate flavor are a perfect hot/cold drink anytime.
or use vanilla, raspberry or other flavors in the the almond milk.0 -
well maybe consider today a right off and start with more fats in the morning. Such as a BPC OR add MORE butter to your BPC, more than normal. just a thought if that's all you have on hand.0
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Arg I was planning to make fathead pizza but my local grocery was it of almond meal so my next thought, Alfredo! I used to avoid it like the plague because of the fat. The last ingredient gluten free one only had 4g fat pretty serving, ugh!
Too bad you don't like heavy cream, because you can make great alfredo sauce in a couple of minutes flat with butter, heavy cream and parmesan cheese. If you like butter, you might like this. I never measure, but just put roughly equal parts salted butter and HWC into a small saucepan, maybe a bit mre cfream than butter, depending on how thick you like it. Heat it up. Whisk in some grated parmesan cheese. You could add a bit of garlic and salt and pepper if you like....or any other cheese for that matter. It's great on anything, and the fat content is fabulous.0 -
Kitnthecat wrote: »Arg I was planning to make fathead pizza but my local grocery was it of almond meal so my next thought, Alfredo! I used to avoid it like the plague because of the fat. The last ingredient gluten free one only had 4g fat pretty serving, ugh!
Too bad you don't like heavy cream, because you can make great alfredo sauce in a couple of minutes flat with butter, heavy cream and parmesan cheese. If you like butter, you might like this. I never measure, but just put roughly equal parts salted butter and HWC into a small saucepan, maybe a bit mre cfream than butter, depending on how thick you like it. Heat it up. Whisk in some grated parmesan cheese. You could add a bit of garlic and salt and pepper if you like....or any other cheese for that matter. It's great on anything, and the fat content is fabulous.
That sounds really good. I will have to remember that for the future. Sounds so easy too. Thank you0 -
IamUndrCnstruction wrote: »Drink heavy cream off a spoon.....something I never would have done in my carb life, but soooo enjoy now.
I finally bought some 36% fat Whipping Cream for my coffee. Expecting to gag on it I drank some like milk. To my surprise it was just like Boiled Custard but without the increased health risk.
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It is so easy to make, it's not even really a recipe, it just works. It makes me so sad to see people eating processed foods, when it doesn't take much longer to make this than to open a jar. I put this on low carb shiritake noodles yesterday, with some leftover asparagus and ham, and it was delicious. I like to make zoodles too sometimes to go with alfredo or meat sauce, or cauliflower with alfredo is good too.0
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Yeah it was my last ditch effort after my fathead pizza plans were ruined. I could never do those shiritake noodles, I tried them years ago and just couldn't grow to love them. I'm cool with the mung bean pasta the net carb count is good, I'm trying to be between 50-100 g a day so it fits in well0
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Having cream in coffee or with strawberries is the great thing about this WOE.0
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Dinner last night: I melted cream cheese then incorporated heavy cream a bit at a time. Incorporated Parmesan. a lot of stirring and I had to keep adding water in order to keep it pourable. Spiced with basil, garlic and a bit of nutmeg. Split chicken breast, put sun dried tomato marinated in olive oil inside. Closed it up, sprinkled with spice blend, wrapped with bacon, pinned with toothpicks and popped into oven.
For part of the baking time put a dish with sliced mushrooms with olive oil, garlic & pepper into the oven. When they were done, they were incorporated into the sauce. When my wife got home, I started the steamer with a 50/50 mix of broccoli & cauliflower.
As we were plating the meal she asked if the sauce was for the chicken or the veggies. I shrugged so she put it on both. I think there was an adequate amount of fat and I didn't get any complaints about no pasta with the meal. Total prep time was about 30 minutes. Baking time was about 60 minutes but half the prep was going on during that time.0 -
That sounds so good !0
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Very nice that sounds delicious0
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Home made keto ice cream with lactose free heavy cream! Treat it as a treat, though
Lactosefree is less carbs, so win-win!0 -
I found a good recipe for avocado chocolate ice cream. Would be a good treat to have around and give me some fat and fiber0
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Made my own fat head pizza tonight. My bf was skeptical, but he ate three big pieces so he must've liked it. I loved it can wait to experiment more when it. Definitely helped me get some more calories in.0
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So I decided to just go for it on keto and have been doing pretty good so far I can really feel a change though, kinda shaky at times and nasty metallic taste in my mouth. But I took everyone's advice and have been drinking broth which really helps. And it tastes wonderful.
What is everyone's opinion on how long to stay in keto? I was thinking like a month or so. Kinda just a random time frame not really based on anything.
P.s. I'm super excited we are having hot dogs for dinner, probably my favorite food next to roast. And I get to have more than one cuz inn not wasting calories and carbs on stupid buns and baked beans 0 -
I've been thinking of doing it for a solid month just to see if there are any noticeable effects of "ketoadaptation." Your brain is probably already adapted. It should take around 3 weeks for your muscles to adapt.
Stick with it for as long as you feel good about it. I pop in and out because I'm too lazy to maintain strict macro levels.0 -
So I decided to just go for it on keto and have been doing pretty good so far I can really feel a change though, kinda shaky at times and nasty metallic taste in my mouth. But I took everyone's advice and have been drinking broth which really helps. And it tastes wonderful.
What is everyone's opinion on how long to stay in keto? I was thinking like a month or so. Kinda just a random time frame not really based on anything.
P.s. I'm super excited we are having hot dogs for dinner, probably my favorite food next to roast. And I get to have more than one cuz inn not wasting calories and carbs on stupid buns and baked beans
A month is barely enough time to really get keto adapted.
That said, it really depends on what your goals are. Keto is safe as a long term way of eating if you want.0 -
I'm not sure what my long term goal is. I wasn't originally planning to go this low but I was back and forth on low carb and low low carb and I didn't feel like I was getting to my best feeling.0
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