Feeling sick from cutting carbs

marissamacko

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?

Competeballpythons

That’s the Keto flu!!!

MikePTY

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?

JeromeBarry1

Tip: increase salt.

Pink salt has many minerals including all of needed ions of sodium, magnesium, and potassium.

nvmomketo

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.

rheddmobile

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.

sijomial

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.

TavistockToad

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?

MArkFIA

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 like

marissamacko

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!!!! 😊

sijomial

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.

Panini911

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.

rosiorama

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.

lemurcat2

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 example

thanos5

rosiorama wrote: »

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.

google 'twinkie diet' if you have a chance.

Scottgriesser

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.

vanityy99

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?

gogetemrogue

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.

zeejane03

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.

earlnabby

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

JBanx256

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.