Experiencing issues while on low carb

tyggerdev

So my friend and I decided to start Keto together and try it out to see what it can do for us. I've had no issues. I've had tons of energy and my sleeping pattern has actually normalized. I've lost 29lbs with 29 more to go. I could do without the hot flashes... but overall I've been fine.

My friend on the other hand is having all kinds of issues. She can't sleep, she feels sluggish all the time. She mainly eats a lot of meat items. Drinks diet soda with whipping cream (ewww). And cooks with coconut oil. I'm thinking that maybe due to lack of veggies, she's got an electrolyte, vitamins, mineral imbalance. What do you think could be causing this?

cstehansen

The first two guesses I would have are being short on electrolytes and iron. I have had a couple of short term issues with energy, and just adding some spinach which has potassium, magnesium and a lot of iron for just a couple of days seems to have helped.

KnitOrMiss

I personally would have her check out this link to see if any of the suggestions fit her. healthfulpursuit.com/2016/05/5-keto-mistakes/

tyggerdev

cstehansen wrote: »

The first two guesses I would have are being short on electrolytes and iron. I have had a couple of short term issues with energy, and just adding some spinach which has potassium, magnesium and a lot of iron for just a couple of days seems to have helped.

Yeah, thats what makes sense to me too. I've always included spinach in my diet because I just love veggies which probably explains why I haven't had any issues. I do regret not being able to have as much of my favorite veggies like corn and carrots as I like because of their carbs.

Her lack of veggies would definitely explain a lack of vits and mins.

KnitOrMiss wrote: »

I personally would have her check out this link to see if any of the suggestions fit her. healthfulpursuit.com/2016/05/5-keto-mistakes/

Thank you, I will definitely have her check it out.

Sunny_Bunny_

I don't eat any veggies and have none of those issues.
Lack of sodium is usually the culprit. Once that goes on for a few days then you're depleting magnesium. Potassium follows next.
Pretty much 99.9% of people that go keto without mindfully increasing sodium or having it happen by accident from food choices will have those symptoms. Commonly called "keto flu". Detailed explanation in the launchpad stickies.
The lack of sleep may be a result of the depleted magnesium.
Other possibilities are that she's actually trying to limit fat and/or has calories too low.

tyggerdev

Sunny_Bunny_ wrote: »

I don't eat any veggies and have none of those issues.
Lack of sodium is usually the culprit. Once that goes on for a few days then you're depleting magnesium. Potassium follows next.
Pretty much 99.9% of people that go keto without mindfully increasing sodium or having it happen by accident from food choices will have those symptoms. Commonly called "keto flu". Detailed explanation in the launchpad stickies.
The lack of sleep may be a result of the depleted magnesium.
Other possibilities are that she's actually trying to limit fat and/or has calories too low.

Yeah, I thought about the calories might be too low as well because it just makes sense that without fuel, the fire goes out. I didn't even realize about the magnesium though. I'll pass that on. Thanks

kpk54

tyggerdev wrote: »

Sunny_Bunny_ wrote: »

I don't eat any veggies and have none of those issues.
Lack of sodium is usually the culprit. Once that goes on for a few days then you're depleting magnesium. Potassium follows next.
Pretty much 99.9% of people that go keto without mindfully increasing sodium or having it happen by accident from food choices will have those symptoms. Commonly called "keto flu". Detailed explanation in the launchpad stickies.
The lack of sleep may be a result of the depleted magnesium.
Other possibilities are that she's actually trying to limit fat and/or has calories too low.

Yeah, I thought about the calories might be too low as well because it just makes sense that without fuel, the fire goes out. I didn't even realize about the magnesium though. I'll pass that on. Thanks

Brilliant.

RalfLott

In addition to the Launchpad sticky, my go-to resources for basic Keto 101 are the interview segments with Phinney & Volek (together!) on JumpstartMD's YouTube page.

Calories too low, gas tank on empty? Seems like with x0,000+ calories in attached fat stores accompanying you 24/7, lack of fuel would not be an issue. Perhaps Insulin resistance has a lock on the pantry doors.... ??

As you already know, hydration and attention to all those infamous electrolytes are good steps to minimize keto flu symptoms. Still, though, your body is undergoing a major metabolic transformation (like from a pogo stick to a Ferrari), and individual differences are huge at every step of the way.

canadjineh

Power up your Pogo Stick:

DietPrada

I also don't eat veges (or rarely anyway) and have none of those issues either. But I do use a fair bit of salt and take a magnesium/potassium supplement. I've been keto 4 years all up. I had lethargy and headaches in the early days for about a week - some people call it "keto flu" but it's not that bad and is caused by lack of the aforementioned minerals and a general adjustment period.