KETO supports? Day 6

dramacat21
dramacat21 Posts: 14 Member
in Food and Nutrition
Hello! Day 6 following KETO for me, and it has been a lesson in awareness. I’m excited and feeling cautiously optimistic! Reading about what is working for others and learning about some barriers you have overcome is empowering! I am in the early stages of figuring what will be sustainable in the long run, so I don’t have much experience to share yet. I have no trouble hitting protein and healthy carbs...but I’ve been a bit low on fat intake daily this week. A recipe for fat bombs has been helpful in getting closer to meeting that goal. The most challenging issue has been a nagging headache that began day 4 I read that increasing electrolytes is a possible solution. If anyone has suggestions to restore my levels, I would welcome the help. I will weigh on Monday and see my first week results. Would love some friends on this journey!

Replies

  • SagePeach
    SagePeach Posts: 37 Member
    edited June 2018
    You might want to head over the to LC group to post this-
    https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    Keto group
    https://community.myfitnesspal.com/en/group/1143-keto
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    edited June 2018
    Glad it's helping you. :)

    Low electrolytes give headaches, fatigue, bm issues, moodiness, muscle aches, weakness and spasms. Your headache probably is due to low sodium and you're smart to address it now before it becomes worse, you get other symptoms, and your body starts depleting magnesium and potassium to replace the sodium.

    Most keto'ers tend to need at least 3000 - 5000 mg of sodium a day. There's about 2300 mg sodium in a teaspoon of salt, so that is 2 or more teaspoons of salt needed to replace the electrolytes you list with early water weight losses.

    To get enough sodium, I salt my food liberally, including my coffee, and eat a half teaspoon of salt once or twice a day with a chaser of water. Most prefer to have a cup or two of salty broth/bouillon instead. Some who dislike salt's taste may favor salt tablets that endurance athletes use, or make their own keto-aid using sugar free Mio and salt. Quite a few like to drink a shot of pickle juice every day or so. I've even seen pickle juice Popsicles! LOL

    I know it sounds like a lot of salt, but it really is the only fix besides adding back more carbs so you'll retain more water. When I started keto a few years ago, I let it get so bad that I got the leg cramps because I co us not believe that much salt was healthy. Now researchers are starting to say it is pretty much the optimal sodium level for most. Who knew? I still eat a small teaspoon of salt on most days.

    Do check out the group's linked above. That's where most keto'ers hang out. Good luck
  • Kfarrell6
    Kfarrell6 Posts: 18 Member
    My advice is to eat alll the fats! In the beginning I wanna as afraid to, felt hungry, and didn’t lose so much. I eat every fat gram now and I am seeing more movement on the scale. I get fat in through heavy cream in eggs, cooking in bacon fat

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