Feeling a little discouraged, week two low carb

rle2512

I am a 5' 8" female weighing now at 168 lbs, I started this low carb diet a week and a half ago, and have lost 4 or 5 lbs. The first few days I felt great, tummy felt flatter. A few days into it i ran a 10k for the 1st time EVER, and feel like i have never recovered, I am so drained emotionally and physically. I run two miles on my lunch break everyday, by the time i get home at night im so drained i could cry. I am determined to stick with this because i have confidence it will work. I eat alot of chicken, tuna, tilapia, turkey burgers, turkey bacon, mushrooms, peppers, onions, eggs, and brocolli every once and a while. The effect its had on my appetite is great, and i dont mind eating this food, i am just so drained. Is there anything you expert people eat for energy???


A little more background info, I have lost 25 lbs in the past 9 months with calorie counting and excersize but that recently came to a stand still, which brought me to this plan. I am a single mama of two toddler boys, used to be a varsity athlete and am obviously pretty desperate to get back in the shape i was in a good 6 years ago. sorry for the ramble, help please?

sb4480

((hugs)) You're doing a great job and contrats on your running!

You need to make sure you're taking care of yourself first. Make sure you're taking a multi vitamin and iron if you're anemic. And make sure you're eating enough calories to account for all of the exercise and chasing of children that you do. Also, it looks like you're choosing a lot of lean protein. How much fat are you eating? For me fat is the key to this. It feels indulgent, it keeps me full and it gives me ENERGY! It's hard to mentally adjust, but I now eat dark meat poultry with the skin, pork bacon, rib eye steak. full fat cheese, butter, etc.

kiramaniac

It takes about 3-4 weeks to become keto adapted. Until then, your body is still set up to work off of glycogen, which isn't there any more.

http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to.html

There's been some good research on Keto for endurance athletes. Basically, when you become keto adapted, now you have access to your fat stores for energy. Instead of only being fueled by that pasta you had last night, you have unlimited energy source from your body's own body fat.

"The Art and Science of Low Carbohydrate Performance" by Phinney and Volek is a good reference.

In the meantime... you aren't going to feel great on your runs. If you add carbs you might feel better in the short term, but you'll never become adapted. So I think that's the decision you have to make.

Also - it looks like your list of foods you are eating are fairly low fat. A lot of folks do low carb, high fat, moderate protein. You want enough protein to maintain your lean body mass. Excess protein converts to glucose in your body, so too much can defeat your low carb approach. Fat is a good source of energy, so you may want to incorporate that in as well.

echarlto

I'd echo what kiramaniac said above. I think you're still adapting to being in ketosis.

Your comment that you feel drained seems downright metaphorical to me. Each molecule of glycogen in your liver and muscles is associated with several molecules of water. By doing low-carb and using up some of that glycogen, that no-longer-needed water gets filtered out by the magic of your kidneys and ends up in your urine. In addition, the ketones you're now making by metabolizing fat act as a diuretic. Both processes are dehydrating. You may be a little dried-out. Dehydration feels a lot like the flu. No energy, feeling sick, maybe some headache or nausea. This low-carb dehydration would be aggravated by running a 10K, if you got a little further behind on your fluids from the run. I'd advise you drink some extra water. Your urine should be a yellow-green, very light yellow, or clear color, if you're well-hydrated.

Keep low-carbing, drink a bunch of water, and I'll guess in another week you'll be feeling the extra energy that comes from this lifestyle!

Ed

kiramaniac

On top of that...
From "The Art and Science of Low Carbohydrate Living"

Low carb diets are natriuretic - they make the kidneys dump sodium. Sodium deficiency can cause headache, dizziness and fatigue. With continued low carb intake and sodium restriction, at some point your kidneys start to excrete potassium in order to conserve sodium. Potassium deficiency can lead to muscle cramps, cardiac dysrythmia. it can also cause the body to lose muscle, even when there's plenty of protein in the diet.

On keto, we should consume 3-5 g sodium per day. Broth is the easiest solution. Also supplement potassium and magnesium.

rle2512

I can tell i am dehydrated i drink water all day and its like its doing nothing hehe, I've read to just keep drinking, are there any meal plans that work best for you, in what proportions? For example I will eat two eggs, and two peices of turkey bacon and sausage. Should i keep the veggies in the breakfast and lunch area and not dinner? Should i incoorporate them in every meal?

I didnt even consider the iron issue, i was just under where i needed to be for iron to give blood a few months back, thats something i'll get taken care of, but i do take a multivitamin.


thanks guys!