Low energy levels
monmyrunmommy
Posts: 18 Member
Hi all! I know I'm really early in this journey so I understand this may be normal. I've noticed that my energy level takes a nose dive in the evening around 7 - 8pm and stays low through the morning until I am awake for atleast 15 - 20 minutes. Its actually harder to wake up now then when I was eating SAD. I'm not sure if I'm eating too low carb or its just normal at this point. I'm about 10 days in. I'm not shooting for a certain number of carbs but generally trying to stay on the lower end. Also, I am supplementing with Potassium, Magnesium and ALA daily. Any advice? Thanks!!
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I'm worn out by 7-8 PM and in bed. I may not go to sleep right away, but I am tired enough to. I get up at 6 mostly sometimes a bit earlier. I'm only about a week in, but I have noticed I am more tired earlier in the evening.0
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In the beginning it is typical to feel kind of sluggish, brain fog and sleepy while your body adjusts, but just tough it out. Some refer to this early period as "carb flu" because you almost feel flu like with sleepiness, headaches, crankiness, etc.
Once your body adjusts, you will start feeling so good, vibrant and energetic. It does take time though. Everyone is different, it typically takes me about 10-14 days to feel "normal" again after cutting carbs. I promise, it is worth it though. Personally, my body LOVES low carb and it is what makes me feel best. I can always tell when I am eating too many carbs now, because my body revolts and I feel terrible when I eat too many.
It is all a balance and you will find your way. The first couple of weeks are tough, but it WILL get better.0 -
monmyrunmommy wrote: »Also, I am supplementing with Potassium, Magnesium and ALA daily. Any advice? Thanks!!
You mention potassium and magnesium, but what about sodium. Sodium is really the only one that matters. If you get sufficient sodium, you won't lose potassium. You also won't feel fatigued, and you won't suffer from the "flu."
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You mention potassium and magnesium, but what about sodium. Sodium is really the only one that matters. If you get sufficient sodium, you won't lose potassium. You also won't feel fatigued, and you won't suffer from the "flu."
I'm not taking a sodium supplement but I do add quite a bit to all my meals. Sea salt or Himalayan pink salt. I have read from two paleo/low carb doctors that potassium is the most important and it regulates sodium. Our bodies apparently don't need a ton but if we're potassium difficient then our body doesn't distribute sodium between the cells properly.0 -
Potassium is inside cells. Sodium is outside cells. Together they're used to maintain osmotic and ion charge gradients across cell membranes.
If you get insufficient sodium, your body starts dumping potassium to maintain the balance.
Salting your food is insufficient. You need up to 5 grams a day, which is like 2.5 teaspoons of salt. Soup is a great source since it usually contains about 1g of sodium per serving.
You dump sodium when you produce ketones. Your body maintains blood sodium concentration by lower blood volume (less blood = higher sodium concentration). Low blood volume is what makes you fatigued (and light-headed, and headache prone, e.g. "the flu").
The sodium problem is the biggest problem people have with this diet. It's explained well by Phinney and Volek if you like to read books.
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Potassium is inside cells. Sodium is outside cells. Together they're used to maintain osmotic and ion charge gradients across cell membranes.
If you get insufficient sodium, your body starts dumping potassium to maintain the balance.
Salting your food is insufficient. You need up to 5 grams a day, which is like 2.5 teaspoons of salt. Soup is a great source since it usually contains about 1g of sodium per serving.
You dump sodium when you produce ketones. Your body maintains blood sodium concentration by lower blood volume (less blood = higher sodium concentration). Low blood volume is what makes you fatigued (and light-headed, and headache prone, e.g. "the flu").
The sodium problem is the biggest problem people have with this diet. It's explained well by Phinney and Volek if you like to read books.
Wow. Okay. Thanks for responding - the last part is a bit insulting though. You may want to consider your words before posting.0 -
No insult intended. You really have to love to read science to get through Phinney and Volek. It's targeted towards physicians, and even docs seem to resist reading it.
But I also mention it because everybody who doesn't read P&V tend to suffer through the "flu," and it's really a shame since it's so easily preventable.0 -
No carb flu here. Just fatigue. This isn't my first rodeo - I just have never had so much fatigue, it's usually just headaches and body aches. I am taking Diamox for a condition and that also affects my potassium levels.
I've actually read quite a few paleo/low carb books (I love Gary Taubes books) and follow Chris Kesser quite closely. I love the human body and nutrition so I'll take at the book you mentioned. Thanks.0 -
The fatigue, headaches, feeling lightheaded, brain fog are what the Keto flu symptoms are. This is the single most advised thing on this board hands down. I didn't have any "carb flu" symptoms because I luckily had come across info about the sodium needs before I started and got A LOT extra right from the start. But even with that, I later had terrible leg cramps because I still wasn't quite getting enough! I had to get at least 5g at times to stop the cramps, 3 or 4 grams just wasn't enough and that's more salt than I could ever get from salting food or having just one cup of broth. The volumes of required sodium are so underestimated. It's very different from the carb life. Lol
Another thing that could boost energy would be to have some MCT oil if you're not already. That would mostly boost mental energy and relieve any degree of brain fog.
One question comes to mind since you mention that you start out tired until you're awake for a bit. Are you diabetic, pre-diabetic or insulin resistant at all? I ask because I'm wondering if blood sugar might be higher in the morning which is fairly common in those cases and you might not be making as many ketones until later because of the insulin response that would create. Just another idea to consider.0 -
@monmyrunmommy I was about six months to start feeling stronger on LCHF. I just stuck it out and now I feel better than 20 years ago after being LCHF for 15 months now. I was much older and perhaps sicker than most which I am sure was a factor in my case.
We are all different and start at different points. All of the time my health markers were showing improvements so I stayed with LCHF. In my case when I am losing weight I think there must be toxins dumping out of the fat cells that were stored over they years of SAD eating, etc.
Best of success and welcome to the MFP forums.0
