Day 4 of low carb
superhockeymom
Posts: 2,000 Member
This is just a quick question for anyone that is doing or has done low carbs. I am starting day 4 and this morning I woke up at 4:30am feeling great but now at 9:30 I am feeling really off. Like about to cry over nothing. I will admit I am at work and have huge deadlines that are very overwhelming so I'm not sure if that could be it. Has anyone else experienced that kinda low / emotional reaction on low carb?
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It can also be a reaction to simply not eating enough.0
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You need more fats and oils like butter, bacon, avocados, fried eggs. Go get a cheeseburger at some place nearby and skip the bun.0 -
Low-carb isn't for everyone. I simply cannot handle "low carb" as I get hungry very quickly after eating and also get very grumpy. Low carb might not be for you either.
However... Yesterday you had a very low calorie day. You were meant to eat 1700 and only ate 1000. Even if you aim to eat only ate half of your exercise calories, you are still really far behind. You might be "banking" some, but such a big deficit would make most people a little moody the next day.0 -
Low-carb isn't for everyone. I simply cannot handle "low carb" as I get hungry very quickly after eating and also get very grumpy. Low carb might not be for you either.
However... Yesterday you had a very low calorie day. You were meant to eat 1700 and only ate 1000. Even if you aim to eat only ate half of your exercise calories, you are still really far behind. You might be "banking" some, but such a big deficit would make most people a little moody the next day.
This^
If there is a medical reason for low carb - then plan your day better so you can come closer to goal. You just need a calorie deficit to lose weight. The method you use to arrive at the deficit is up to you.
But, if there isn't a medical reason then low-carb may not be for you (it's not for me either). I don't do low carb because it won't be a lifestyle change for me. If I eat one way to lose weight....then maintenance is what exactly? I don't want to have to figure that out down the road.0 -
You need more fats and oils like butter, bacon, avocados, fried eggs. Go get a cheeseburger at some place nearby and skip the bun.
This is more or less what I was going to say. I experienced the same thing after starting a modified paleo diet and was so confused as to why everyone was saying they felt great all the time. So I started adding more healthy fats to my diet and I definitely noticed the difference. In the mornings I'll usually eat eggs with a whole avocado and some black coffee.0 -
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I tried 'low carb' for literally, one day and I felt exactly how you are feeling. By the evening, I was miserable and depressed, mainly at the thought of having to go low carb from there-onwards! I stopped there and then and went and ate a baked potato! Low carb isn't for everyone - it CERTAINLY isn't for me. It also isn't necessary for weight loss. Most of my calorie allowance is made up of carbs of all kinds and I'm VERY content, not miserable and most definitely losing weight
A lot of this is trial and error.0 -
I have actually done low carb before and loved it. Not sure why I stopped probably got sick of cooking 2 seperate meals one for kids plus hubby and one for me. I have received some pm's with some very useful advise that I am going to try. As far as yesterday. I do not eat back what my Fitbit adds I think it is crazy if I do something seperate like run or use the elliptical I eat 1/2 those.0
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Low-energy as a result of going low-carb is part of the transition and yes it can be a bummer. You try to do your regular workout and feel as though your energy level keeps dropping ..... but it will plateau. After that it starts going back up. In the meantime, it is very tempting to give in to a quick-fix of high-carb food. Don't do it.
What's happening is you are conditioning your body to transition from carbs as your main energy source to fat. The good news is that as a carbohydrate centered energy system you have roughly 2,000 calories of reserve energy but as a fat centered energy metabolism, you have roughly 20,000 calories of energy reserve.
Work through it and you will see the reward.0 -
You're probably either not getting enough fat or simply not getting enough calories overall. Maybe both. Fats are essential for our endocrine system to function.superhockeymom wrote: »This is just a quick question for anyone that is doing or has done low carbs. I am starting day 4 and this morning I woke up at 4:30am feeling great but now at 9:30 I am feeling really off. Like about to cry over nothing. I will admit I am at work and have huge deadlines that are very overwhelming so I'm not sure if that could be it. Has anyone else experienced that kinda low / emotional reaction on low carb?
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Perhaps go maintenance or don't count calories at all the first two weeks if you are going very low carb (as in ketosis). Your body has enough to deal with without a deficit, too. Or mine always does. I love low carb, but for at least a few days of the first two weeks it's rough.
I also get the crys as I transition (not depressed, just sentimental over everything). It's just my brain's own weird little reaction to switching fuels. After that, I get happier. So well worth it.
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Low-energy as a result of going low-carb is part of the transition and yes it can be a bummer. You try to do your regular workout and feel as though your energy level keeps dropping ..... but it will plateau. After that it starts going back up. In the meantime, it is very tempting to give in to a quick-fix of high-carb food. Don't do it.
What's happening is you are conditioning your body to transition from carbs as your main energy source to fat. The good news is that as a carbohydrate centered energy system you have roughly 2,000 calories of reserve energy but as a fat centered energy metabolism, you have roughly 20,000 calories of energy reserve.
Work through it and you will see the reward.
This. The first few days are usually a bit rough but once your body makes the transition you'll feel normal again if not even better.0 -
Thank you everyone for your advise. I will not give in I know I can do this just was a bit shocked as I don't remember it happening before.0
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Eat more fats.....0
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There are several low carb/keto forums worth joining. Go to Groups, enter nothing in the search box, just hit search groups or whatever it says. It default sorts by number of members. This makes it likely you'll find the most active groups. Join several. Lots of help there. Mindset is a huge part of low carb. We are not trying to willpower our way through this. Low carb is a tool to reduce the need for willpower by satiating our hunger (the first two weeks are still sometimes rough, so I don't mean that will be as easy!).
Also just in case: If you are diabetic, tell your doctor you are going low carb, you might need to change some medication amounts. You might even be able to come off some medications, but to do it safely, you need your doc!0 -
Jonny Bowden, PhD has written a lot on the subject of Low-Carb. He also has a lot of information on You-Tube.0
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ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.0 -
Your calories are only 1190? That is too low.superhockeymom wrote: »ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.
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superhockeymom wrote: »I have actually done low carb before and loved it. Not sure why I stopped probably got sick of cooking 2 seperate meals one for kids plus hubby and one for me. I have received some pm's with some very useful advise that I am going to try. As far as yesterday. I do not eat back what my Fitbit adds I think it is crazy if I do something seperate like run or use the elliptical I eat 1/2 those.
If you are set for sedentary, it doesn't matter if you "think" it's crazy, you should be eating some of the calories Fitbit sends you. It accounts for your activity setting and gives your adjustments based on activity above that level.
You have history of not eating enough, so beware of not using your device properly if you don't want to go down that path again.
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superhockeymom wrote: »ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.
But how many total calories did you eat? I think you should eat more overall calories.0 -
I eat keto, whch is what your carb macro will put you into. My macros are about 20g C, 110g F, and approximately 85g P (5/70-75/20-25%). I eat 1500calories per day, give or take 500 calories.
My guess is that your body is going through the keto flu, or fat adaption, so your stores of glycogen are down and your body has not started relying on fat oxidation. No fuel = no energy.
Also, when you cut carbs you lose water weight, which will result in a loss of electrolytes. Low sodium (salt), magnesium and potassium can cause you to feel ill (keto flu). Headaches, fatigue, moodiness, constipation and nausea can result. Up your salt and you will probably feel better. Have a bowl of salty broth every day, salt all the food that could use it, and maybe even add some salt to water (I add a tsp of salt to water every day because I don't salt all my food). 3000-5000mg of salt per day will be needed for the next few weeks.
Hang in there! Once you up your electrolytes, and maybe your calories too, you'll feel better soon.0 -
I switched to low carbs about 9 months ago and have lost almost 50lbs, it was a bit odd at the start, almost like my body was getting used to running on the new kind of fuel but I feel so much better these days and do not plan to go back to higher carbs if I can help it.
I dont feel hungry and generally have plenty of energy which was very different to the way I used to feel when still eating carbs0 -
superhockeymom wrote: »ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.
But how many total calories did you eat? I think you should eat more overall calories.
No idea probably a lot at first till I lost my hunger then actually probably less. I didn't track it so it's hard to say.0 -
So maybe comparing what you did then to what you're experiencing now isn't really fair? Now you ARE tracking calories. If you want the experience you had before, you could try going back to not tracking overall calories.superhockeymom wrote: »superhockeymom wrote: »ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.
But how many total calories did you eat? I think you should eat more overall calories.
No idea probably a lot at first till I lost my hunger then actually probably less. I didn't track it so it's hard to say.
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So maybe comparing what you did then to what you're experiencing now isn't really fair? Now you ARE tracking calories. If you want the experience you had before, you could try going back to not tracking overall calories.superhockeymom wrote: »superhockeymom wrote: »ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.
But how many total calories did you eat? I think you should eat more overall calories.
No idea probably a lot at first till I lost my hunger then actually probably less. I didn't track it so it's hard to say.
Point taken.0 -
superhockeymom wrote: »ettaterrell wrote: »Eat more fats.....
How much fat? I have my goals set at
20grams carbs 90 grams fat and 75grams protein. Last time I just went to 20 net carbs(Atkins) but didn't track fat or protein.
I get the "eat more fats" advice but, really, if you're cutting out carbs you're going to be eating lots of fats and protein because that's what is left. Just make sure you aren't eating mostly lean protein and your fats will be where you need them to be.
You said earlier that you don't eat back your extra calories from Fitbit. I'd suggest that you simply listen to your body and if you find yourself feeling lethargic or foggy, eat a bit more.0 -
I eat carbs, from veggies. So I'm getting carbs just not grains. A couple of years ago I tried the no carb / low carb thing and it was awful. Anyway... if you have huge overwhelming deadlines at work what are you doing hanging out on a forum?
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cushman5279 wrote: »I eat carbs, from veggies. So I'm getting carbs just not grains. A couple of years ago I tried the no carb / low carb thing and it was awful. Anyway... if you have huge overwhelming deadlines at work what are you doing hanging out on a forum?
Trying to stay awake! Gives me a break now and then. Otherwise I would go crazy. Had to be up early to get my boys to the rink at 50 -
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superhockeymom wrote: »I have actually done low carb before and loved it. Not sure why I stopped probably got sick of cooking 2 seperate meals one for kids plus hubby and one for me. I have received some pm's with some very useful advise that I am going to try. As far as yesterday. I do not eat back what my Fitbit adds I think it is crazy if I do something seperate like run or use the elliptical I eat 1/2 those.
The fitbit calorie adjustment is the most accurate of all the estimators to date, so what makes it so crazy? Just seems like justification to eat low calories to me.
Yup, I've found mine to be very accurate.0
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