What I am not doing

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carimiller7391
carimiller7391 Posts: 1,091 Member
edited November 2024 in Social Groups
Based on some info from Carly, (Hey hun).... for the next couple of days I am going to concentrate on just getting in my protein, fat and magnesium, sodium and potassium. I've been waking up every single night with horrible cramps in my legs and feet and ankles. I've been concentrating so hard on counting cals, that I don't think I've been doing very good. So, I'm going to flip it this weekend for Friday, Saturday and Sunday and see if the cramps go away. Keep your fingers crossed for me.

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  • KnitOrMiss
    KnitOrMiss Posts: 10,103 Member
    Make sure you keep hydrated, too. That's really important as far as keeping your electrolytes in balance. Usually, during adaption, all of us who've made it through that first 1-4 weeks of hell agree, ignore calorie counting while your body is changing. Forcing calorie restriction while your body needs a ton of calories to convert your system and repair systematic damage is why so many fail at changing to this way of eating. Those numbers aren't easily quantified...and most calorie goals are arbitrary anyway unless you've had detailed metabolic testing, which so many of us don't even have access to such testing! This calculator will give you more realistic numbers...

    http://keto-calculator.ankerl.com/

    That all being said, I would focus on things in this order: Eat on plan whenever hungry. Period. Calories don't exist for the next week or three (focus on fats first, then protein). You'll know when things kick over because you'll suddenly feel human again - usually better than before. Get in your fluids! Try for more water than other things, alternate glasses if you need to, but drink up whenever thirsty (this makes a huge difference in the cramps, too!). Watch that urine color for hydration signals. Get enough sodium. Sodium will help you hold on to the other electrolytes. If you get dehydrated, your body will dump the sodium (causing a chain reaction to dump the rest) to keep balance, then when you rehydrate, you're out of balance the other way! So aim for 4500 mg as a minimum - once you're adapted you won't need this much. Then, after that, focus on the potassium and magnesium. I know some people who have had to up their magnesium levels due to long term deficiencies... Like UP UP it... With the surgery you've had, you need a CHELATED or liquid vitamin, wherever possible for easiest absorption. I'm actually going to buy the higher MG magnesium when I run out because my muscles have remained fatigued a lot this week without even doing much... My body seems to do okay holding onto sodium and potassium normally, but magnesium is my enemy! Not having enough.

    With the sodium, I have learned lately that I need to spread it out through my day. Pickles are your friend if you're dehydrated and struggling with drinking enough fluids. Whenever you have carb cravings, focus on eating fats first (someone said grassfed butter has some key nutrients that are similar to what you need when you have basic carb cravings). Maybe nuke some broccoli and smother it in butter? There's been times that has been my dinner - a plate of steamed broccoli with butter and cheese. :) I wish I had my cell phone active so I could help you this weekend, but just make sure to pop in to the group (LCD) if you have any serious concerns. @DragonWolf and @fitgoat are two of the biggest resources there along with the rest of the group leaders listed. @Nicsflyingcircus and @baconslave are a few more trusted names! Good luck making it through!!

    Once you pop out on the other side, you'll realize why the pain was worth it. Hugs to my friend!
  • KnitOrMiss
    KnitOrMiss Posts: 10,103 Member
    http://community.myfitnesspal.com/en/discussion/10178007/vitamins#latest

    This post is great about magnesium and stuff too - I forgot to tell you to soak your feet or all of you in epsom salts for magnesium, too! I just bought a decent size dishwashing tub from Walmart (was like $3) and a bag of epsom salts (was $8 or so, but will last weeks!)... Definitely worth a try - you could do this as a treat each night before bed...a mini-pedi! LOL Our feet absorb really well. I got the stuff but haven't started just because I've been lazy... I can't stand baths (not in the last 15 years)...so soaking all of me doesn't work well. LOL
  • carimiller7391
    carimiller7391 Posts: 1,091 Member
    Carly, you are such a wealth of info. Thank you so much. I've tried the cal counting and keeping track of macros and keeping the carbs low and fat high, but WOWZA, way tooooo much at once. Thanks for the idea of the epson salt bath. Sounds good to me. I'm drinking 100-120oz of water per day at work and then another 20-40 oz at home. I'm also on a water pill as I am so puffy (as my surgeon put it nicely). I have magnesium citrate at home, but I don't think that'd be any good, as it causes you to lose everything in your system/cleans you out for surgery. So I am also on a magnesium hunt. LOL.

    Love the new picture by the way.

    Hugs
  • maoribadger
    maoribadger Posts: 1,837 Member
    I use epsom salts post training really helps
  • KnitOrMiss
    KnitOrMiss Posts: 10,103 Member
    edited June 2015
    Carly, you are such a wealth of info. Thank you so much. I've tried the cal counting and keeping track of macros and keeping the carbs low and fat high, but WOWZA, way tooooo much at once. Thanks for the idea of the epson salt bath. Sounds good to me. I'm drinking 100-120oz of water per day at work and then another 20-40 oz at home. I'm also on a water pill as I am so puffy (as my surgeon put it nicely). I have magnesium citrate at home, but I don't think that'd be any good, as it causes you to lose everything in your system/cleans you out for surgery. So I am also on a magnesium hunt. LOL.

    Love the new picture by the way.

    Hugs

    Magnesium citrate is exactly what you do need - just in smaller doses. I think mine is 135 mg. SOmetimes I have to take it several times a day, but this is the type best absorbed by your body. Just stick below 500 mg a day. 500 mg a day of oxide had me mess myself in my sleep.

    And thanks. Almost didn't see your picture note. I'd been annoyed by the split screen one. This is within the last few months...
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