Energy advice?

Jbarnes1210

I've looked through the discussion history for an answer, but couldn't find anything that helped. I barely have any energy!! I work, exercise, eat and sleep...and sleeping is starting to be my favorite pastime. My diary is open, feel free to critique it and let me know where I could make some changes. I do drink chicken broth made from bouillon a couple times a week, but haven't added it to my diary, everything else is accurate.....

Lrdoflamancha

How long have you been eating this way? It took me a couple of months to get Keto adapted. For most of that time I either felt crummy... Keto flu for a couple of weeks or tired for 4 more weeks. I would give yourself upwards of 2 months to fully get adapted depending on your age. Remember YMMV.

glossbones

You might need the bouillon once or twice a day. My husband already had trouble with low sodium, so he tends to drink at least a cup a day.

Lrdoflamancha

Dragonwolf

You might not be eating enough. Sunday, it says you earned an extra 1,000 calories, and you were under by 1,200. You've then averaged an extra 200 calorie or so deficit since then, except for yesterday. Make sure you're eating to satiety.

You might want to also try to nix the Sweet 'n Low. It's possible you're reacting to it and don't realize it. Even just the small amount can be enough.

Finally, you're probably overworking yourself. Contrary to popular belief, you don't need an hour of cardio a day, every day. Keep the martial arts, but drop the elliptical and other such cardio stuff for a while and let your body rest. It's trying to convert to keto and keep up with your activity level at the same time, which is rough. If you feel up to doing something, try going for a stroll outside, where you can get some sunshine. The vitamin D will likely help your energy levels, too.

Other than that, your food looks good.

Jbarnes1210

Thanks, it will be 3 months on keto on the 14th, just seems like the last couple weeks where I've been so tired. Is there a different sugar substitute for sweet n low that may be better for the keto diet. I do feel a little better the day after I drink the broth, just don't want to over do the sodium. I get anxious thinking about cutting down on the exercise, don't want to gain anything back.....

mamafazz

liquid stevia drops from GNC are pretty good and supposed to be "natural"

Dragonwolf

Jbarnes1210 wrote: »

Thanks, it will be 3 months on keto on the 14th, just seems like the last couple weeks where I've been so tired. Is there a different sugar substitute for sweet n low that may be better for the keto diet. I do feel a little better the day after I drink the broth, just don't want to over do the sodium. I get anxious thinking about cutting down on the exercise, don't want to gain anything back.....

It's actually pretty hard to overdo the sodium on a ketogenic diet. Our bodies no longer hold on to it the way a high-carb diet holds on to it. Fatigue and lethargy are actually symptoms of sodium deficiency, so there's that, too.

The ideal sweetener is none at all, but if you must have it, there are a number of options to try, including xylitol, ethyritol, stevia, and splenda.

You also might want to take a break from actively trying to lose weight. Your comments suggest that you're getting into "disordered eating" territory.

Also, this might be a good read for you -- http://myzerocarblife.jamesdhogan.com/wp/2015/03/when-lowering-carbs-causes-weight-gain/

wabmester

+1 on sodium. It really has nothing to do with low-carb or high-carb as much as it has to do with the level of ketone anions you excrete in your urine. Those anions have to be coupled with a cation, and that is usually sodium.

Ketogenic diets can cause fairly extreme sodium loss, and it ain't a Good Thing.

KarlaYP

Thank you @Dragonwolf for posting that link. I needed to see that! Hanging tough though!

KnitOrMiss

Aside from all the great advice above...

Liquid Vitamin D3 drops - better than a energy shot with caffeine, I swear!
Add coconut oil to your hot drinks - seems like an instant energy shot.

This week, since enjoying the Primal Loaded Tea, I've been off of my daily weekday energy shot all week with no ill effects. This was previously approved by my doc (due to outstanding issues).

Jbarnes1210

I'm going to try to drink a cup of broth a day, I did that a little while back when I was having cramps in my calves. Having high blood pressure and being told for years to watch my sodium intake makes it hard to break that way of thinking sometimes. I dont think I have disorderd eating, I eat when I'm hungry, and until I'm full, I never feel deprived. I just make thought out decisions on my choices. I do think changes need to be made to make sure I'm not depleting my electrolytes. I over ate for many years, not counting calories, carbs or even paying attention to portion sizes. Now I've learned a better approach towards what I put in my body.

wabmester

I have the same problem with that sodium dichotomy. I like the effect sodium loss has on my blood pressure, but over time, exercise and weight loss seem to have the same beneficial effect. Go for the long-term solution.

Jbarnes1210

@Dragonwolf ....thanks for the article, I enjoyed it.

KnitOrMiss

Jbarnes1210 wrote: »

I'm going to try to drink a cup of broth a day, I did that a little while back when I was having cramps in my calves. Having high blood pressure and being told for years to watch my sodium intake makes it hard to break that way of thinking sometimes. I dont think I have disorderd eating, I eat when I'm hungry, and until I'm full, I never feel deprived. I just make thought out decisions on my choices. I do think changes need to be made to make sure I'm not depleting my electrolytes. I over ate for many years, not counting calories, carbs or even paying attention to portion sizes. Now I've learned a better approach towards what I put in my body.

I do not find that eating higher sodium on this WOE raises my blood pressure. Dehydration does though.

Dragonwolf

Jbarnes1210 wrote: »

I'm going to try to drink a cup of broth a day, I did that a little while back when I was having cramps in my calves. Having high blood pressure and being told for years to watch my sodium intake makes it hard to break that way of thinking sometimes. I dont think I have disorderd eating, I eat when I'm hungry, and until I'm full, I never feel deprived. I just make thought out decisions on my choices. I do think changes need to be made to make sure I'm not depleting my electrolytes. I over ate for many years, not counting calories, carbs or even paying attention to portion sizes. Now I've learned a better approach towards what I put in my body.

This was the red flag:

I get anxious thinking about cutting down on the exercise, don't want to gain anything back.....

Not saying you're there yet, just pointing out that you may be on that path. It's easier to catch and address it now rather than when you're in the thick of it.

Jbarnes1210

@KnitOrMiss ...that was pre diet I was told to reduce sodium, due to sodium causing water retention, and water retention increases blood pressure. My blood pressure is actually down since loosing weight, just hard to switch the thinking on sodium, but I'm working at it. I had a cup of broth with lunch today. @Dragonwolf .... I should have chose my words more wisely, I love to exercise, it's become part of my routine, and I enjoy it.

KarlaYP

I had edema issues for years. My ankles and feet were so bad that all I could wear was flip flops when it occurred. Was also told to avoid sodium and I did (plus, all I ever drink is water), but it continued. The paradigm shift was slow on this front because of past history. Though now I make sure to get enough and the edema issues are gone. I actually have visible ankle bones again! Don't be afraid of salt! I've read so much since I began this woe that I don't remember where it came from, but an article stated that people eating LCHF need 5000grams (or mg sorry I can't remember) of sodium a day. That was what completed my shift in believing about sodium. Someone here can recall where this info is, I'm sure, but I think it's in the Launch Pad. Best to you!

Jbarnes1210

@Karlottap ......thank you, I just read an online article yesterday that stated the same thing . ( LCHF dieters need 5000mg of sodium daily. Today I also bought potassium and magnesium supplements. I took a break from exercising for a few days also, hopefully the combination of the two will boost my energy.

KarlaYP

Thanks @Jbarnes1210, for getting that straight for me. I don't get 5000mg but am in the Red almost everyday. Once I did increase it I have noticed a lot more energy. Good luck!

KnitOrMiss

The massively higher number is usually during adaption and times of dietary stress. I generally just look at the 2000-2500 mg as a minimum goal rather than a maximum goal. My sodium levels in bloodwork have been steady and all that, so until I have contraindications, I'm not worrying about it!