Probably not getting enough fat/salt/something?
WBB55
Posts: 4,131 Member
Hi folks,
5 weeks into keto. Still having issues with light-headed/wanting to die at the personal trainer. Endurance for cardio stuff seems to have recovered okay (not fully, but not terrible, either), but I'm feeling really crappy with heavy lifting/big muscle group stuff where my body is either bent over, bent-to-upright-and-back, or laying horizontal (and then standing up when finished).
Today I've upped my fat goal 5% and I'm probably going to switch from straight water to a watered down electrolyte drink of some kind when I'm at the gym.
Thoughts? I'm very willing to experiment on myself, if you have any ideas.
5 weeks into keto. Still having issues with light-headed/wanting to die at the personal trainer. Endurance for cardio stuff seems to have recovered okay (not fully, but not terrible, either), but I'm feeling really crappy with heavy lifting/big muscle group stuff where my body is either bent over, bent-to-upright-and-back, or laying horizontal (and then standing up when finished).
Today I've upped my fat goal 5% and I'm probably going to switch from straight water to a watered down electrolyte drink of some kind when I'm at the gym.
Thoughts? I'm very willing to experiment on myself, if you have any ideas.
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Replies
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You're taking the right precautions!
Do you have that water enhancer called Mio? Squirt some in your water bottle along with a bit of salt or salt substitute and that should help.
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I would say its most likely lack of sodium, I can't see that info in your diary so I don't know for sure how much you are getting. I would do as mentioned above, add some salt to water and see if that helps. I've found when I'm keto I need a lot of salt to avoid that feeling.4
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Lightheadedness upon standing (or changing position like you descibed) is low blood pressure caused by low blood volume which is caused by low electrolyte levels. I get this, and it reminds me I haven't drunk my electrolytes.
Watered down electrolytes are just going to flush more electrolytes. You need enough sodium to retain that water.
3,000-5,000mg a day. Gatorade is a joke. It has a pittance of electrolytes. So definitely don't water it down.
Make ketoade (12 oz water, Mio, 1/4 tsp salt, 1/4 tsp potassium salt (Lite Salt)) or drink salty (both sodium AND Lite Salt) broth throughout the day.
For more detailed info on electrolyte levels: http://community.myfitnesspal.com/en/discussion/10358179/dizzy-weak-tired-headaches-cramping-muscles-electrolyte-imbalance-may-be-your-problem#latest
HTH.
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Postural Hypotension... yes, extra sodium should help it.2
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I haven't been logging the extra salt i add, but i basically shake lite salt (the one with potassium) on most everything. So maybe 1.5t in addition to what I use to cook with (again, it's in just about everything I cook). Most cooked dishes are finished with fancy finishing salt, like fleur de sel.
I only get the light headed when working out now, not day-to-day bending/standing stuff. So it is in fact improving. It just seems like I'm gonna die now when I'm at the trainer, which didn't used to happen. But I'm willing to tweak just about ANYTHING to keep giving keto a longer try.0 -
About 10 months ago I had this at work. I went to the doctors with it, that's how bad it was.
I had all the signs of low blood pressure. The wizard PA I saw said I had an inner ear thing
going on.
I upped my sodium a lot, & my ear got better.
or 
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More salt. I went through the same, adjusting to Keto was 3-4 weeks of feeling weak and achy. Finally adjusting my salt (it should say with minerals! I use Celtic sea salt) way up was a huge help. There is also a phase where your body is just adjusting and will increase its rate of ketone production, and that too may effect energy levels. But the salt and minerals is most likely what you need. I also paid attention to getting good magnesium & potassium too. I buy empty gel capsules off Amazon and fill them with salt so I can take one before a big work out which lowers the body's electrolytes.1
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KarlynKeto wrote: »More salt. ...I buy empty gel capsules off Amazon and fill them with salt so I can take one before a big work....
Hmm. Salt pills. I really dislike salty water/gaterade-tasting stuff. Of course, if I'm thirsty, I'd drink anything... But salt pills. I kinda like the sound of that. Maybe I have to EASE INTO salty water. Broth I like, though. Drank that all day the first couple weeks of keto when I felt like I was gonna die every moment of the day. But I slacked off once the flu symptoms left. Maybe I should keep it up for workout purposes?
I'm working on the balance of magnesium, too. NIGHTLY LEG CRAMPS were awful for a week.0 -
"flu" symptoms can return at any stage of adaption. It's actually a good sign - means you're body's getting further into fat adaption and such, but that's why we have to stay on top of it!1
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Electrolyte drinks are already watered down. Watered down electrolytes but not artificial sweeteners or actual sugar, that is.
Find the Keto aid recipe or just take a sodium tablet. Super easy. No more suffering.0 -
I've changed my chicken bouillon at break-time, I still use the hot water from the coffee pot
to melt the cube but I leave plenty of room to add cold water from the cooler.
It's a cheap tasty way to get my sodium in. or 0 -
I haven't been logging the extra salt i add, but i basically shake lite salt (the one with potassium) on most everything. So maybe 1.5t in addition to what I use to cook with (again, it's in just about everything I cook). Most cooked dishes are finished with fancy finishing salt, like fleur de sel.
I only get the light headed when working out now, not day-to-day bending/standing stuff. So it is in fact improving. It just seems like I'm gonna die now when I'm at the trainer, which didn't used to happen. But I'm willing to tweak just about ANYTHING to keep giving keto a longer try.
How many carbs are you currently eating?0 -
KarlynKeto wrote: »More salt. ...I buy empty gel capsules off Amazon and fill them with salt so I can take one before a big work....
Hmm. Salt pills. I really dislike salty water/gaterade-tasting stuff. Of course, if I'm thirsty, I'd drink anything... But salt pills. I kinda like the sound of that. Maybe I have to EASE INTO salty water. Broth I like, though. Drank that all day the first couple weeks of keto when I felt like I was gonna die every moment of the day. But I slacked off once the flu symptoms left. Maybe I should keep it up for workout purposes?
I'm working on the balance of magnesium, too. NIGHTLY LEG CRAMPS were awful for a week.
I am not a fan of salty broth foods so the pills work. They only hold 1/8th of a teaspoon (or a bit less) so you may need two depending on how low you get.0
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