Feeling sick from cutting carbs
marissamacko
Posts: 9 Member
I used to eat 200+ carbs a day. From cookies, sweets, etc. never good carbs.
The last 3 days I have managed to stay around 50 carbs a day, with a calorie deficit.
I just feel so nauseous, constant headache, etc. is this normal?? Does my body think I’m doing the Keto diet (which I do not want to be doing)
Any tips?
The last 3 days I have managed to stay around 50 carbs a day, with a calorie deficit.
I just feel so nauseous, constant headache, etc. is this normal?? Does my body think I’m doing the Keto diet (which I do not want to be doing)
Any tips?
1
Replies
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That’s the Keto flu!!!11
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Yes if you are under 50 carbs a day, you could be entering into ketosis, which has the side effects you mentioned. That's why they call it the "Keto flu". What was your reasoning for being at this low a carb level? Was it intentional or just something that happened when your diet changed?5
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Tip: increase salt.
Pink salt has many minerals including all of needed ions of sodium, magnesium, and potassium.15 -
Yes, your carbs are at ketogenic levels. You dropped 75% of your carbs and insulin levels are falling so you are not retaining as much water or electrolytes. Low ekectrokytes, aka keto flu, cause fatigue, headaches, nausea, bm issues, brain fog, muscle weakness, aches and spasms. You need more sodium. Ketoers often use 3000-5000 mg of sodium a day and 1 tsp salt = 2300 mg sodium.13
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If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.15 -
Why not simply change the food you are getting the majority of your carbohydrates from?
You could start designing your diet from the viewpoint of "what do I want to include for a healthy diet?" rather than start by excluding.19 -
marissamacko wrote: »I used to eat 200+ carbs a day. From cookies, sweets, etc. never good carbs.
The last 3 days I have managed to stay around 50 carbs a day, with a calorie deficit.
I just feel so nauseous, constant headache, etc. is this normal?? Does my body think I’m doing the Keto diet (which I do not want to be doing)
Any tips?
there is a lot of middle ground somewhere between all carbs from cookies and keto....
why not just eat a few less cookies and some fruit and veg?14 -
Your brain needs carbs, why cut on basmati rice, sweet potatoes , and other good carbs you can find. That’s just dumb. Do as you like13
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rheddmobile wrote: »If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊6 -
marissamacko wrote: »rheddmobile wrote: »If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊
You could eat all your carbs straight out of the sugar bowl and still lose weight with a calorie deficit.
(No don't actually do that!)
And no not everything has to be "healthy" (whatever you define what healthy is) - your overall diet has to be healthy. Treats, or however you want to refer to them, still have macronutrients/micronutrients/vitamins etc..
Stopping trying to define things as healthy/unhealthy or good/bad might give you a far better perspective.27 -
marissamacko wrote: »rheddmobile wrote: »If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊
I lost all my weight ignoring carbs. I eat 150 grams of carbs on average (ballpark, I don't actually check it daily but that seems to be about where I end up)
the information out there about diet and weight loss is almost all crap.6 -
A carb is a carb is a carb. You could get all your carbs from junk food and as long as you’re in a calorie deficit you will lose weight. It’s better for you though if you eat include healthier options.
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marissamacko wrote: »rheddmobile wrote: »If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊
No, of course you don't have to eat super low carb (or low carb at all) to lose weight. Some people find it easier to cut calories if they cut carbs some, a few seem to struggle with hunger unless they eat some super low carb diet or otherwise find that easier, but I suspect that is relatively rare and I certainly wouldn't give up on other ways of eating before trying them.
Weight loss is about calories, but of course it's good to eat a nutritious diet too, and might help with satisfaction as well.
However, nutritious is not the same thing as very low carb -- indeed, while a very low carb diet can be done in a nutritious manner, it can make it a little harder by cutting out some very nutritious foods.
My general approach to nutrition and weight loss is that it's ideal to identify what you want to make sure you include in your diet and your calorie goals. For example, for me it's important to include a decent amount of protein (.6-.8 g/lb of a healthy goal weight). I aim for about 80 g as a minimum and often eat more. I also think vegetables are very important and include them in all meals and aim for 10+ servings per day (that's a personal preference, it's not necessary). I
So based on this, I plan meals around protein (including beans and lentils) and veg, but then include a huge variety of other foods I enjoy, including fruit and starches (potatoes, sweet potatoes, peas, grains like rice, corn, and pasta).
Extra cals can be used however you want. When I was losing I'd often save about 200 cal at the end of the day for some ice cream.
Not saying you should do what I do, just an example6 -
marissamacko wrote: »
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊
It was drilled in your head due to all the fad diets of the times being low carb. Caloric deficit is all that matters in weight loss. How you achieve that is completely up to you. You could continue to eat cookies and still lose weight if at a deficit. You could melt butter and drink it and still lose weight if at a deficit. You could only eat fast food and still lose weight if at a deficit.
Now, weight loss and overall health are different things. Cookie carbs and veggie/fruit carbs are equal in weight loss, but not equal in health.14 -
marissamacko wrote: »I used to eat 200+ carbs a day. From cookies, sweets, etc. never good carbs.
The last 3 days I have managed to stay around 50 carbs a day, with a calorie deficit.
I just feel so nauseous, constant headache, etc. is this normal?? Does my body think I’m doing the Keto diet (which I do not want to be doing)
Any tips?
How long have you been doing low carb? 3 days?
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You don't need to go low carb to lose weight. Carbs help me enjoy my workouts more in my experience. Try setting MFP back to default macros and see how you feel.
Only thing to be mindful of is that carbs can cause more water retention so if you raise your carbs expect a little bump on the scale.1 -
marissamacko wrote: »rheddmobile wrote: »If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊
OP, in terms of weight loss it doesn't matter what kind of macros ratio your doing, it's creating a correct calorie deficit that will produce weight loss.
Some people prefer doing a lower carb ratio because they find a higher fat or protein diet more filling for them. But, macros satiety is highly individual and what macro ratio works best for one person will be different for someone else. At the end of the day though weight loss comes down to calories.
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JeromeBarry1 wrote: »Tip: increase salt.
Pink salt has many minerals including all of needed ions of sodium, magnesium, and potassium.
Pink salt has no more benefit than any other salt and also contains contaminants like mercury, arsenic, lead, thallium, radium, uranium, polonium, plutonium, etc20 -
From a simple weight loss standpoint, there is no such thing as "good carb" versus "bad carb." ALL carbs are 4 cal per gram. You could mainline HFCS and still lose weight.
From a HEALTH standpoint, of course getting most of your carbs from veggies, fruits, etc is highly preferable.9 -
marissamacko wrote: »rheddmobile wrote: »If you don't want to be doing keto, you don't need to be at 50g a day. You are doing keto.
For a healthy person, there's nothing wrong with eating 200 g of carbs a day. Optimally they would come from something more nutritious than cookies, but that's not an unreasonable number of carbs for a healthy diet. I eat lower carb because I am diabetic and try to stay under 150g, which keeps my blood glucose at good levels. If you are getting adequate protein and healthy fat, let the carbs fall wherever. The number of carbs you eat has no effect on weight loss.
So as long as the carbs come from good food such as sweet potato, rice, veggies, etc, I’m still able to lose the weight with a calorie deficit?
For some reason it was already drilled into my head that I need lower carb in order to lose weight but it’s not worth it if that makes it Keto (and makes me sick). So I will up my carb intake and just make sure everything is healthy. Thank you!!!! 😊
It doesn't really matter where the carbs come from and there is no such thing as a good carb or a bad carb. You will lose weight when you eat fewer calories than your body burns.
When reducing calories most people need to pay attention to the nutrition in their food because you are eating less food. Try to eat mostly nutrient rich foods (lean meats, whole grains, veggies and whole fruits, dairy, etc). When you have eaten a nice variety of nutrient rich foods, you can make space for a limited number of treats where you don't worry about what is in them. Just count the calories (and macros if you are also doing that) and enjoy!4 -
JeromeBarry1 wrote: »Tip: increase salt.
Pink salt has many minerals including all of needed ions of sodium, magnesium, and potassium.
Pink salt has no more benefit than any other salt and also contains contaminants like mercury, arsenic, lead, thallium, radium, uranium, polonium, plutonium, etc
is it just me that now has the element song by tom lehrer in their head? i cant be the only dr demento fan here.8 -
JeromeBarry1 wrote: »Tip: increase salt.
Pink salt has many minerals including all of needed ions of sodium, magnesium, and potassium.
Pink salt has no more benefit than any other salt and also contains contaminants like mercury, arsenic, lead, thallium, radium, uranium, polonium, plutonium, etc
is it just me that now has the element song by tom lehrer in their head? i cant be the only dr demento fan here.
Just went to YT to see it. I need to memorize that song for Monday nights at Pub Trivia0 -
I think you got enough valuable information here as far as whether or not cutting carbs is necessary for weight loss (i.e. it's not), but if you want to eat fewer carbs for whatever reason, and not have side effects of ketosis, just increase them to like 100-150 a day and see how you feel.
I don't purposely try to eat low carb, but tend to be around that range just based on the foods I eat most days.1 -
According to this lowering carbs has good long term affects
https://youtu.be/UZoQiDaWnuE15 -
senor_jeff wrote: »According to this lowering carbs has good long term affects
https://youtu.be/UZoQiDaWnuE
I prefer to get my evidence from studies meta analyses and scholarly journals as opposed to youtube. Just sayin'..11 -
marissamacko wrote: »I used to eat 200+ carbs a day. From cookies, sweets, etc. never good carbs.
The last 3 days I have managed to stay around 50 carbs a day, with a calorie deficit.
I just feel so nauseous, constant headache, etc. is this normal?? Does my body think I’m doing the Keto diet (which I do not want to be doing)
Any tips?
Yep it's normal and it sucks.
BTW, keto is not necessary for weight loss. But i'm sure you know that. Personally I can eat exact same number of calories but with different macros split and either feel sick and starving on the 50C macros or feel normal and just peckish on 200C. I know what I prefer.
HOWEVER - when I have done low carb for purely vanity reasons, it's just been becuase I need to drop a couple of kilos quickly to make my vanity stomach flatter for something. When i eat carbs again the water weight comes back up, but I feel 100000000x better so yeah...2 -
oh and PS - waht other people said above about sweet potato etc. eat ANY carb. fruit is good for you. I have bread just about every day coz I love bread. feel free to stalk my diary it's open.2
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I recommend a video on YOUTUBE by Dr Ken Berry for anyone who is starting KETO
Its called
Top 7 Ketogenic Diet complaints
https://www.youtube.com/watch?v=bySVS8aDFNI&t=462s
he discusses ways to prevent Keto Flu
How is this relevant when OP said she had no intention of going keto?10
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