When does fatigue go away on keto?
dmariet116
Posts: 530 Member
So I have been on keto since May 1st. I had a touch of carb flu the first week when I chose to do a fat fast to get into ketosis faster. I was purple on ketostix by the 4th day. I began to feel better..more energy, better sleep, better concentration etc after the first week.
Now it's been 6 weeks but I still feel that I get tired much faster than normal. Not extreme like the keto flu phase, but more so than I like. I don't see more than a trace of ketones even keeping carbs at 20 g per day. I know 20 g is pretty low, but I want to keep this level for now. I eat the majority of my calories from fats and keep protein moderate. My calories are at about 1500 per day but sometimes I only get around 1200 with my 12 hr work shifts. I try to keep electrolytes in balance but I have trouble keeping potassium where it needs to be. Not too many potassium rich foods to chose from but I do eat avocados and mushrooms daily. I work in a steel mill which reaches temps of 120 to 130 F when temps are close to 100 like they are now so I lose electrolytes faster than I can replenish.
Just wondering is this normal to still feel tired after 6 weeks? I am considering TRYING to up my calories more to see if I feel better but I am not ready to up my carbs just yet (even though I fully realize that could be the answer) I keep reading about how once you become keto adapted you just have all this energy and I am soooo ready for that day to come!!! For veteran Keto followers, when did you have that energy renewal? I know it takes time to heal a poor metabolism from a lifetime of poor eating so I am prepared to wait it out. Just curious? Thanks for any input you all may have!
Oh and Happy Father's Day to the dad's out there!!!
Now it's been 6 weeks but I still feel that I get tired much faster than normal. Not extreme like the keto flu phase, but more so than I like. I don't see more than a trace of ketones even keeping carbs at 20 g per day. I know 20 g is pretty low, but I want to keep this level for now. I eat the majority of my calories from fats and keep protein moderate. My calories are at about 1500 per day but sometimes I only get around 1200 with my 12 hr work shifts. I try to keep electrolytes in balance but I have trouble keeping potassium where it needs to be. Not too many potassium rich foods to chose from but I do eat avocados and mushrooms daily. I work in a steel mill which reaches temps of 120 to 130 F when temps are close to 100 like they are now so I lose electrolytes faster than I can replenish.
Just wondering is this normal to still feel tired after 6 weeks? I am considering TRYING to up my calories more to see if I feel better but I am not ready to up my carbs just yet (even though I fully realize that could be the answer) I keep reading about how once you become keto adapted you just have all this energy and I am soooo ready for that day to come!!! For veteran Keto followers, when did you have that energy renewal? I know it takes time to heal a poor metabolism from a lifetime of poor eating so I am prepared to wait it out. Just curious? Thanks for any input you all may have!
Oh and Happy Father's Day to the dad's out there!!!
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Replies
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from what I read from others, the thing to do is up the salt - it helps with the tiredness
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I am definitely working on salt as well as magnesium and potassium! Magnesium is easy to supplement. I am looking for salt tablets today. I sweat a LOT at work so hoping that's what it is! Thanks @kathrout1973 0
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I am hoping the tiredness goes away also, I know that if I keep up my water intake and have at least one cup of very salty beef or chicken stock it does relieve it quite a bit. I use the Massel stock cubes, they are gluten free and very tasty 1
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Taking in to much salt doesn't that make you swell up, I know I've had issues with that in the past so I'm a little nervous about taking in to much salt?0
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2Bhealthier2 wrote: »Taking in to much salt doesn't that make you swell up, I know I've had issues with that in the past so I'm a little nervous about taking in to much salt?
Not typically on a low carb diet. That's something that's associated with a high carb diet as carbs create water retention.
Low carb at Keto levels is very diuretic. The need for sodium is not to be taken lightly. Keto eaters need about 5000mg a day in the beginning and not heeding that warning will have you suffering these exact symptoms being mentioned.
Even once adapted, the need for sodium doesn't completely go away. It typically reduced to around 3000 - 4000mg a day.
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When I was draggin butt from first phase of keto I took potassium and magnesium supplements along with my multi vitamin and started liberally salting my food with sea salt (lots of minerals). It worked right away. I would not wait hoping that your diet is going to supply the needs and get the supplements they work wonders.3
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I probably need way more than I have been consuming as much as I sweat at work! What about potassium? I am planning to use lite salt in addition to regular salt to up potassium but no way am I getting close to 4700 mg from broccoli, avocados and spinach.0
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It took about a week for me. Definitely get that sodium in. I make an electrolyte water drink with 750 ml water, 1/4 cup lemon juice (for potassium), 1/4 t sea salt, and stevia drops to taste. Chugging a couple of those makes a world of difference. Some people make up a mug of chicken or beef bouillon to sip, but that kinda gags me, but you could try that too.4
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@jetsamflotsam Wow, only a week? That's awesome! I did by lemons today and lite salt which is half sodium half potassium. I use sea salt on everything!!! Lol! I am making up some lemonade with salt for work tomorrow. I have some chicken bouillon but haven't wanted to drink it because it's been so hot here. Thanks so much for ideas!1
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Sunny_Bunny_ wrote: »2Bhealthier2 wrote: »Taking in to much salt doesn't that make you swell up, I know I've had issues with that in the past so I'm a little nervous about taking in to much salt?
Not typically on a low carb diet. That's something that's associated with a high carb diet as carbs create water retention.
Low carb at Keto levels is very diuretic. The need for sodium is not to be taken lightly. Keto eaters need about 5000mg a day in the beginning and not heeding that warning will have you suffering these exact symptoms being mentioned.
Even once adapted, the need for sodium doesn't completely go away. It typically reduced to around 3000 - 4000mg a day.
Thanks Sunny_Bunny for the information. In the past I would sell up and I always blamed salt so since I've been doing Keto I've been nervous to increase. I've been way under, I will be upping it, no wonder I don't feel like I have all the energy in the world like everyone talks about.3 -
Be careful with the sea salt, water and lemon mixture. It might have you running to the bathroom for number 2.0
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shilahjean wrote: »Be careful with the sea salt, water and lemon mixture. It might have you running to the bathroom for number 2.
Weird! I have never had that reaction, thankfully!
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dmariet116 wrote: »I have trouble keeping potassium where it needs to be. Not too many potassium rich foods to chose from but I do eat avocados and mushrooms daily. I work in a steel mill which reaches temps of 120 to 130 F when temps are close to 100 like they are now so I lose electrolytes faster than I can replenish.
Whew!
FYI, potassium-rich food list here.
In my experience, potassium-based salt substitutes are the easiest way to get a daily dose of potassium. It's not the tastiest stuff ever, but you can double the liquid recommended for bouillon, pour in a bunch of salt sub instead of more bouillon base, and voila! - a sodium and potassium bomb. (You can add vinegar, too, if you have reflux issues.) No rule that bouillon can't be chilled before gulping.
https://www.amazon.com/Nu-Salt-Substitute-Shaker-3-Ounce/dp/B004EPBMRC/
https://www.amazon.com/Salt-Substitute-11-Ounce-Cans-Pack/dp/B0049IRCAA/
https://www.amazon.com/Morton-Salt-Substitute-3-12-Ounce-88-6g/dp/B00473QUGO/
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@RalfLott I just bought some lite salt yesterday! I am anxious to get started using it to see if low potassium is the culprit! I feel like I get adequate sodium most days but I probably don't sweating like I do at work. I do take over the required amount of magnesium so I know that is good. I am so thankful to have found this group. You all are so helpful!!!
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@dmariet116 - Others have reported feeling better after trying to balance not only sodium, potassium and magnesium (as you're doing), but also B vitamins (esp. B12), vitamin K2, and calcium. (And of course, plenty of H2O especially in hot weather.)
I don't know if it would be that helpful for you, but I spent several hours at a bar last week nursing a couple dry martinis and watching my colleagues pursue profoundly non-carb projects. It was a minor revelation to see half of them fatigue before my very eyes!4 -
@dmariet116 - So glad you posted your question. I am having the same problem after eating low carb for 5 weeks (20-30ish grams per day). Still have days with a lot of fatigue and looking forward not so much to the keto adapted energy but just to get back to my normal range of energy. I only work part-time and in an air-conditioned environment. I drink plenty of water, and recently (2 days ago) started on magnesium supplements. I like the suggestion of adding more water to my bouillion mug and then adding some lite salt for potassium. Will try that this week. Keep us posted on your outcomes.1
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@RalfLott That sounds fun!!!! 1
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@supergal3 Magnesium has helped me a lot with leg cramps! And I sleep so soundly when I take it at bedtime!!!! Today was pretty successful! I drank a bottle of water with 2T Braggs vinegar, 1/4 tsp lite salt, 2 lemon slices and a packet of stevia. It tasted like a weird gatorade! Lol! Oh and cayenne and cinnamon. I felt energized and wished I would have mixed up another 2 bottles to take with me!!! I am going to take extra tomorrow! Every day is a learning experience!1
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@dmariet116 - Others have reported feeling better after trying to balance not only sodium, potassium and magnesium (as you're doing), but also B vitamins (esp. B12), vitamin K2, and calcium. (And of course, plenty of H2O especially in hot weather.)
My supplements are iron with B complex... Calcium/magnesium, Vit D, and potassium. I'm not sure how much difference they make but I tend to test low in iron and Vit D so it's good for maintaining normal levels for me...
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Yes! I take my D3 everyday! Working 12 hours I don't see much sunshine! I take a multi too but I need to add an extra B complex for sure.2
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jetsamflotsam wrote: »@dmariet116 - Others have reported feeling better after trying to balance not only sodium, potassium and magnesium (as you're doing), but also B vitamins (esp. B12), vitamin K2, and calcium. (And of course, plenty of H2O especially in hot weather.)
My supplements are iron with B complex... Calcium/magnesium, Vit D, and potassium. I'm not sure how much difference they make but I tend to test low in iron and Vit D so it's good for maintaining normal levels for me...
FYI, calcium inhibits iron absorption, so if they're different pills, be sure to take them at separate times. Also, you can increase iron absorption by taking vitamin C with it.
That said, I used to be chronically anemic or borderline. Of all things, what worked for me was ditching grains. I've had good numbers ever since. Just something to consider if you're still working things like low carb tortillas or something in.1 -
I was told to take potassium and magnesium supplements, a multi vitamin, and drink a cup of bouillion every day! If I forget to take any of them or even if I'm late taking them I feel completely washed out. I consider them as a requirement for my very low carb way of eating.
I also benefit from a daily probitics supplement, but can't afford that right now. That helps, but doesn't cause me to feel keto flu if I don't have it.2 -
Dragonwolf wrote: »jetsamflotsam wrote: »@dmariet116 - Others have reported feeling better after trying to balance not only sodium, potassium and magnesium (as you're doing), but also B vitamins (esp. B12), vitamin K2, and calcium. (And of course, plenty of H2O especially in hot weather.)
My supplements are iron with B complex... Calcium/magnesium, Vit D, and potassium. I'm not sure how much difference they make but I tend to test low in iron and Vit D so it's good for maintaining normal levels for me...
FYI, calcium inhibits iron absorption, so if they're different pills, be sure to take them at separate times. Also, you can increase iron absorption by taking vitamin C with it.
That said, I used to be chronically anemic or borderline. Of all things, what worked for me was ditching grains. I've had good numbers ever since. Just something to consider if you're still working things like low carb tortillas or something in.
Yeah, good reminder in case others don't know that. I always take the iron/B complex in the morning and everything else before bed.
I'm trying to get to a "pure" LCHF WOE, but it's taking me some time to cut out sugar and grains completely, I still budget it into my carb allowance at almost 4 weeks in... That's my ultimate goal!
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During my first month I allowed one piece of bread a day (March, 2015), figuring it into my macros. Then realized how good I felt with low carb I decided to drop it in April, 2015, and haven't had any since then!
I don't see it as good fuel for me anymore. It created terrible pain, for me, and morbid obesity! Why would I ever want to consume it again? It will only make me ill again, so that's my motivation! That's how I've stuck it out. The bit of pain I've experienced (headaches mostly, but some general body pains too) from the carbs in veggies makes me not want to even try bread (or anything high carb like this, and nothing processed (except the trial of some protein bars back in November that didn't go well either))to find out!
Hang in there!
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@dmariet116 Don't think I could get vinegar down in a drink (can't buy Braggs in my neck of the woods anyway) but I have definitely started adding lite salt (potassium) to my boullion and may add a little to my magnesium supplement as I only take 1 tablet (200 mg). How low are your carbs each day? Do you allow them into your meal plan mainly as green veggies?
Keep on...0 -
@supergal3 My carbs a currently at 20 g give or take +/-2. Yes I eat kale, spinach or romaine every day. I didnt think I could do the vinegar either, lol. I managed to drink it and nowbrather enjoy it!0
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