First day on keto
Tsoggo
Posts: 114 Member
Yea. My first day on keto. Is it normal to have this headache?
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Replies
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My first day officially on keto! I actually found out about this in my last month of pregnancy (June). I had urine tested at my regular appointment and my body was in ketosis. I had thought I was sick but it was actually keto-flu! I resumed regular eating and now that I'm 2months post I am officially starting today! Message me add me if you want!
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jadebuniel wrote: »Yea. My first day on keto. Is it normal to have this headache?
Of course, your body is going thru sugar withdrawals, it's a drug for your brain. The headache will pass in 48 hours. But your body will still be sluggish for 2 weeks or so. Stay strong. Don't eat any carbs. You will normalize and balance out, and hey, welcome to a healthier way of life!
My sample day:
Breakfast: 2 eggs 1 Hebrew National jumbo frank. Coffee with half and half. 450 cals
Lunch: 7 Brazil nuts. 150 cals
Dinner. Avocado salad with spinach leaf, olive oil, cheese cubes, and 4 oz fatty farm raised salmon or 4oz 80/20 ground beef/lamb patty. Cook with real butter. 900 cals.
Any questions, just ask. Happy to share.10 -
It's what they call the "Keto flu." Your blood glucose should start dropping today and you may even be a little dehydrated if your sodium seems higher than normal (happened to me with the added meats/cheeses/nuts). More water or Propel will help.1
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Yes what Jenna said, get you large water bottle, slice some lime into it, and drink, all day. You will loose noticeable amount of water and salt over next few weeks. Make sure you replace both. Good luck.0
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Yup. You can improve the "keto flu" by making sure you're getting plenty of sodium, magnesium and potassium. Ketosis flushes a lot of water out of your system quickly, depleting your electrolytes.
Potassium supplements are a rip-off with barely any milligrams, check out salt substitutes like "Nu-Salt" instead. Magnesium citrate is the better supplement option as it's absorbed better than Mag oxide.
Try to have the following everyday:
5000 mg of sodium (salt)
1000 mg of potassium, in the form of potassium chloride or potassium sulfate
300 mg of magnesium citrate5 -
rfrenkel77 wrote: »jadebuniel wrote: »Yea. My first day on keto. Is it normal to have this headache?
Of course, your body is going thru sugar withdrawals, it's a drug for your brain. The headache will pass in 48 hours. But your body will still be sluggish for 2 weeks or so. Stay strong. Don't eat any carbs. You will normalize and balance out, and hey, welcome to a healthier way of life!
My sample day:
Breakfast: 2 eggs 1 Hebrew National jumbo frank. Coffee with half and half. 450 cals
Lunch: 7 Brazil nuts. 150 cals
Dinner. Avocado salad with spinach leaf, olive oil, cheese cubes, and 4 oz fatty farm raised salmon or 4oz 80/20 ground beef/lamb patty. Cook with real butter. 900 cals.
Any questions, just ask. Happy to share.
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Any other meal examples for keto would be appreciated. I'm struggling.1
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missyntexas09 wrote: »Any other meal examples for keto would be appreciated. I'm struggling.
Yea. Like how do you insert vegies on keto without tasting so bad0 -
Btw thanks for the responses1
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If you guys want some keto recipe watch Remington James YouTube videos on his keto diet meal plans. He tells you every ingredients and the macros in it too as well as how to meal plan everything. I would recommend to follow him on all his YouTube keto videos.
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I am sort of starting keto this week... but I am easing into it rather than jumping in with both feet. Mainly because I have non-Keto foods in the house and I want to eat them rather than waste it and lose the money I paid. And, I am just trying to figure out how to track macros correctly, how to weigh food, portion sizes, and how to cook. I have a lot to learn... but I am taking it one step at a time. With the food tracking I am doing much better at staying within (or at least near) my calorie goals... and I am learning that in order to get my potassium, magnesium and sodium up, I need to eat more green leafy vegetables. So tracking is helping me a lot. Going to make this time stick... a life change not a diet. Wish me luck!0
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Missy, precooked hotdogs or precooked bacon and scrambled eggs is a perfect 5 min breakfast, while your coffee is boiling. Cook with butter to give em that fluff, add mushrooms pieces, canned or raw, and little cauliflower or broccoli for volume. So this delicious, solid breakfast at 7:15a
should last you till dinner at 5-6pm. In case it don't, you want to grab a tiny lunch, like a ziplock bag with measured amount of nuts. Just to get something fatty in your system to keep hunger suppressed. A tiny salad with feta cheese and olives good too. For dinner an antipasto salad with ham or sausage is great. Avocado based salads you can get creative, add pickles, banana peppers, the vinegar and brine from those products is awesome dressing, as well as olive oil, Many combos. Meats with dinner salad; I usually buy Kroger 80/20 ground beef and they have 1lb ground lamb, measure them into 2oz patties, stuff a sliced garlic in center, add few drops of teriyaki or soy sauce on each.......its HEAVEN. If you precook enough patties for the week, it's best to use them as you breakfast meat, instead of hotdogs, avoids factory process. And of course salmon with dinner salad, easiest of all, preheat oven 425, notch salmon, stuff garlic slices in notches, in for 30 min, ...and you are eating like a king/queen..
Additionally, there are so many hard cheeses to explore, grated hard cheeses for salads, sausages, hummus.
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Missy, What did we eat before keto? Chicken and rice, rice and chicken, beef and potatoes, fish and spaghetti. Rice and beans. Not too much variety with basic foods in the average diet. Now I'm so full with the 2 main meals, I don't even think about food.0
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jadebuniel wrote: »Yea. My first day on keto. Is it normal to have this headache?
The headache is common but completely preventable. "Keto flu" is actually an electrolyte imbalance. When you lower carbs your insulin goes down. Since high insulin is responsible for water retention, low insulin causes you to lose water weight and electrolytes along with it.
When electrolytes go low, one may experience headaches, fatigue, nausea, brain fog, BM issues (often constipation), muscle aches, and eventually muscle spasms (caused when sodium gets so low that you start to leech potassium and magnesium out of bones and tissue).
You may need 3000-5000+ mg of sodium per day to replace the sodium you are losing. There is 2300 mg of sodium in a teaspoon of table salt, so you need about 2 tsp worth of salt. Some get it by drinking broth, taking salt tablets or eating salt with water. Salting your food liberally may not be enough.
Don't let it go too long before you increase sodium. I had a hard time believing I needed that much salt. The headache went on and on... Eventually after I started getting muscle spasms in the night. I added a teaspoon of salt to water the next morning and I started feeling better that day.
As long as you take care of your salt, you will probably not need extra fluids. Plus those extra fluids will flush more electrolytes from your body. Normal water consumption is usually all that is needed.
You may still be very mildly weaker for a few weeks as your body gets fat adapted (starts to prefer fats) but it is typically only athletes who would notice a slight decline in their performance for a few weeks - slight being the key word.
Try the Low Carber Daily of keto MFP groups for more info. Good luck!3 -
rfrenkel77 wrote: »jadebuniel wrote: »Yea. My first day on keto. Is it normal to have this headache?
Of course, your body is going thru sugar withdrawals, it's a drug for your brain. The headache will pass in 48 hours. But your body will still be sluggish for 2 weeks or so. Stay strong. Don't eat any carbs. You will normalize and balance out, and hey, welcome to a healthier way of life!
My sample day:
Breakfast: 2 eggs 1 Hebrew National jumbo frank. Coffee with half and half. 450 cals
Lunch: 7 Brazil nuts. 150 cals
Dinner. Avocado salad with spinach leaf, olive oil, cheese cubes, and 4 oz fatty farm raised salmon or 4oz 80/20 ground beef/lamb patty. Cook with real butter. 900 cals.
Any questions, just ask. Happy to share.
Can I add soy milk to my diet? Just for smoothies. Bacause i read it somewhere to avoid soy products while on keto0 -
Can I add soy milk to my diet? Just for avocado smoothies. Because I read it somewhere to avoid soy products while on keto
I think some avoid soy for other reasons. I can't see why it would be a problem with keto unless it has a high carb content.2 -
I just looked up soy milk nutrition , if it's unsweetened, it still has 2 things going against it in my humble opinion.. one, the fat to protein ratio is backwards, two, a cup of soy milk will put you at about 15g carbs. That's pretty close to daily 20g total, 3 cherry tomatoes and you are over, right. So I personally would not use this product. Of course it's way lower carb compared to milk, everything is relative. Have you looked at unsweetened almond milk? It looks better stat wise then soy...And here is another danger in my mind, both of these products are tasteless and bland. Because of the manufacturing process, they may sneak some sweetener in the ingredients. So you must check ingredients too.0
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rfrenkel77 wrote: »I just looked up soy milk nutrition , if it's unsweetened, it still has 2 things going against it in my humble opinion.. one, the fat to protein ratio is backwards, two, a cup of soy milk will put you at about 15g carbs. That's pretty close to daily 20g total, 3 cherry tomatoes and you are over, right. So I personally would not use this product. Of course it's way lower carb compared to milk, everything is relative. Have you looked at unsweetened almond milk? It looks better stat wise then soy...And here is another danger in my mind, both of these products are tasteless and bland. Because of the manufacturing process, they may sneak some sweetener in the ingredients. So you must check ingredients too.
Almond milk is not available in my area. Another question, I want to use this desiccated coconut. In the nutritional facts fiber is greater than the carbs so does it mean it has negative carbs? Also, do I have to subtract fiber from carbs?0 -
Also I'm going for less than 50g carbs a day. Should I go for less than 20g?0
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Low carb and ketosis is different - If you want to be in ketosis 20 is goaljadebuniel wrote: »Also I'm going for less than 50g carbs a day. Should I go for less than 20g?
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KetoZombies wrote: »Low carb and ketosis is different - If you want to be in ketosis 20 is goaljadebuniel wrote: »Also I'm going for less than 50g carbs a day. Should I go for less than 20g?
I thought less than 50 is moderate keto while less than 20 is extreme keto1 -
Any lowering of carbs is beneficial, under 20g is gold, under 50 is silver. The whole point of the low carb exercise is to reduce insulin spikes. So push as low as you can.
Also "we" count total carbs on labels, we are not subtracting fiber.2 -
jadebuniel wrote: »rfrenkel77 wrote: »I just looked up soy milk nutrition , if it's unsweetened, it still has 2 things going against it in my humble opinion.. one, the fat to protein ratio is backwards, two, a cup of soy milk will put you at about 15g carbs. That's pretty close to daily 20g total, 3 cherry tomatoes and you are over, right. So I personally would not use this product. Of course it's way lower carb compared to milk, everything is relative. Have you looked at unsweetened almond milk? It looks better stat wise then soy...And here is another danger in my mind, both of these products are tasteless and bland. Because of the manufacturing process, they may sneak some sweetener in the ingredients. So you must check ingredients too.
Almond milk is not available in my area. Another question, I want to use this desiccated coconut. In the nutritional facts fiber is greater than the carbs so does it mean it has negative carbs? Also, do I have to subtract fiber from carbs?
Ah I saw this before with Chia Seeds. No, its not negative carbs, it just means that the fibre has already been taken out of the carb total.
ETA Generally in Europe and England our fibre has already been taken out of the carb total on the nutritional info on packets. It's just fruit and veg you can take the fibre away.
Disappointing, I know.
Also, Do you have Koko? It's a coconut milk alternative. Still pretty low.1 -
rfrenkel77 wrote: »Any lowering of carbs is beneficial, under 20g is gold, under 50 is silver. The whole point of the low carb exercise is to reduce insulin spikes. So push as low as you can.
Also "we" count total carbs on labels, we are not subtracting fiber.
So if you eat 100g avocado you consider the 12g carbs or just 2g because of the 10g fiber0 -
jadebuniel wrote: »rfrenkel77 wrote: »Any lowering of carbs is beneficial, under 20g is gold, under 50 is silver. The whole point of the low carb exercise is to reduce insulin spikes. So push as low as you can.
Also "we" count total carbs on labels, we are not subtracting fiber.
So if you eat 100g avocado you consider the 12g carbs or just 2g because of the 10g fiber
I would go for 2g, but I want to see what others say, because I might be doing it wrong this. whole. time.
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Keep in mind that in Northern America, on nutrition labels, the 'total carbs' list fiber as a part of them. While in the UK (I believe), the fiber is listed separately.
So in the US/Canada, you might see:
Total carbs = 10g
Fiber = 5g
Total net carbs = 5g
But in the UK, you might see:
Carbs = 10g
Fiber = 5g
Total net carbs = 10g
https://www.naturalketosis.co.uk/blog/2015/03/what-is-the-difference-between-total-carbs-and-net-carbs2 -
Keep in mind that in Northern America, on nutrition labels, the 'total carbs' list fiber as a part of them. While in the UK (I believe), the fiber is listed separately.
So in the US/Canada, you might see:
Total carbs = 10g
Fiber = 5g
Total net carbs = 5g
But in the UK, you might see:
Carbs = 10g
Fiber = 5g
Total net carbs = 10g
https://www.naturalketosis.co.uk/blog/2015/03/what-is-the-difference-between-total-carbs-and-net-carbs
But I'm from the Philippines lol0 -
jadebuniel wrote: »rfrenkel77 wrote: »I just looked up soy milk nutrition , if it's unsweetened, it still has 2 things going against it in my humble opinion.. one, the fat to protein ratio is backwards, two, a cup of soy milk will put you at about 15g carbs. That's pretty close to daily 20g total, 3 cherry tomatoes and you are over, right. So I personally would not use this product. Of course it's way lower carb compared to milk, everything is relative. Have you looked at unsweetened almond milk? It looks better stat wise then soy...And here is another danger in my mind, both of these products are tasteless and bland. Because of the manufacturing process, they may sneak some sweetener in the ingredients. So you must check ingredients too.
Almond milk is not available in my area. Another question, I want to use this desiccated coconut. In the nutritional facts fiber is greater than the carbs so does it mean it has negative carbs? Also, do I have to subtract fiber from carbs?
Ah I saw this before with Chia Seeds. No, its not negative carbs, it just means that the fibre has already been taken out of the carb total.
ETA Generally in Europe and England our fibre has already been taken out of the carb total on the nutritional info on packets. It's just fruit and veg you can take the fibre away.
Disappointing, I know.
Also, Do you have Koko? It's a coconut milk alternative. Still pretty low.
Can you send a pic of that? I'll try to find it on stores. Thanks0 -
jadebuniel wrote: »Keep in mind that in Northern America, on nutrition labels, the 'total carbs' list fiber as a part of them. While in the UK (I believe), the fiber is listed separately.
So in the US/Canada, you might see:
Total carbs = 10g
Fiber = 5g
Total net carbs = 5g
But in the UK, you might see:
Carbs = 10g
Fiber = 5g
Total net carbs = 10g
https://www.naturalketosis.co.uk/blog/2015/03/what-is-the-difference-between-total-carbs-and-net-carbs
But I'm from the Philippines lol
OK, so you may want to use Google to check to see how your country labels things, lol.1 -
jadebuniel wrote: »Keep in mind that in Northern America, on nutrition labels, the 'total carbs' list fiber as a part of them. While in the UK (I believe), the fiber is listed separately.
So in the US/Canada, you might see:
Total carbs = 10g
Fiber = 5g
Total net carbs = 5g
But in the UK, you might see:
Carbs = 10g
Fiber = 5g
Total net carbs = 10g
https://www.naturalketosis.co.uk/blog/2015/03/what-is-the-difference-between-total-carbs-and-net-carbs
But I'm from the Philippines lol
So in the UK Fibre is listed separately (Big 'F' on the fibre)
Where as in the US it is listed directly under Carbs
You need to have a look on your food labels. If it is like the US you can take the fibre away, if its like the UK you can't, it's already been taken away1
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