New and would love some advice!
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coopersmom2006
Posts: 839
A little background first--- I'm almost 40, have been working out for almost 2 years, am 5ft 2in and weigh in around 116 (was 110 at my lowest but started weight lifting and gained a little muscle mass which I'm THRILLED about). I typically workout hard 5 days a week with weight lifting, a session with my trainer and running/biking/other cardio. I started eating Paleo , along with hubby, last Monday 9/9. I got hit with the paleo flu symptoms on Tuesday night and things went down hill from there. I've got a constant sore throat, glands are a little swollen, I'm sweating like a pig, feeling dehydrated, have ZERO endurance or energy to workout (this is the hardest thing for me to deal with so far), I'm feeling like pure evil and am exhausted all the time. I've tried adding in potassium and bumping up the fats a bit. Zero progress. I've been drinking water and coconut water to try to stay hydrated. I'm at a loss guys. I really want this to workout . I know this is all the "detoxing" phase but seriously, how long could it last? I can't not workout and I can't walk around with a cloud of grumpy over my head all day long! We've cut out all grain for 30 days, all dairy (except butter from grass fed cows) and all processed junk. Has anyone dealt with this before? I'd love tips on how to get my groove back. I REALLY miss my weight lifting. 
Thanks all!! Sorry to start my first post here off on such a negative note!
Thanks all!! Sorry to start my first post here off on such a negative note! 0
Replies
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How low are your carbs?
Most of the symptoms from "carb flu" is tied to deficiency of electrolytes. But - sore throat and swollen glands are not consistent symptoms. Is it possible that you are genuinely sick with a cold or the flu?
Here's info though concerning electrolytes - and the big one of sodium.
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. I also like Saltstick, which are capsules with Sodium, Potassium and Magnesium in the proportion you lose during exercise.0 -
Since you've already tried bumping up your fat content, have you checked your calories? It's really easy to undereat while eating paleo because you get full on a lot less calories.
ETA: Also, eating paleo doesn't HAVE to mean eating low-carb. I don't eat low carb, there's no way I could work out if I did. Maybe try upping those too?0 -
Thanks guys. I hadn't been tracking since starting but got back to it yesterday. I'm set to eat 2100 calories (part of the eat more to weight less mind set) and my macros are set to 40% carbs, 30% protein and fat. Obviously the fat has been higher than 30% but I've notice my protein and carbs are certainly lower than usual. I used to have a protein shake or bar after working out (usually around 20 grams of protein) but since those are processed I've cut them out.
Is there anyone who does heavy lifting with an open diary in this group? Would love to see what a day of eating looks like for them. Thanks!!0 -
I do crossfit! My diary isn't public, but I'll friend you!
I also am an EM2WL'er.
For post workout, I do either Progenex or egg white powder in almond milk. I prefer the egg white powder combo (less processed), but it doesn't work as well.0 -
I was checking out NOW brand egg white powder online. Mixed reviews since it's basically powdered egg whites. I was using BSN lean desserts powder which I know isn't the cleanest. I used it basically because it wasn't down right awful! LOL!0
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Yeah, that's the kind I use. It's disgusting. Lol. I mix it with the sweetened vanilla almond milk, which obviously isn't 100% paleo either. But I have to have something QUICK after I work out, CF takes a lot out of me.0
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With carbs set at 40%,I would assume that's why your carb flu is lasting so long.
It can take longer for some people to detox from grains(especially if you were really grain heavy).
I would think about lowering carbs to about 15-20%,protein to 30% and the rest fat.
15-20% of carbs is not considered low(I eat far lower than that)but 40% is very high.
If you look at Mark Sisson's guide for macros,you should be able to work it out a bit better.
Higher fat is very important on the primal/paleo way of eating.
Here is a link to one of many articles on this subject
http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz2fH4x4vu40 -
I was checking out NOW brand egg white powder online. Mixed reviews since it's basically powdered egg whites. I was using BSN lean desserts powder which I know isn't the cleanest. I used it basically because it wasn't down right awful! LOL!
Powdered egg whites... please, no. None of that stuff is food. And why do you think you arent' getting enough protein? If you eat real food, you should get all you need, and if you need more than someone like me, it's easy to eat more meat than I do.
But you do need more fat. 50% is a bare minimum. MINIMUM. Not only will a much higher fat level get you feeling better faster, it's also healthier. While I say 50% is a minimum, it is my personal opinion that 60% and higher is even better. My fat macro was 75%, and I aimed for 80%, for about a year while I resolved my most serious health issues. Now it's set at 70%. My carbs were 5% before but now I have it at 10%-which is 40 grams of carbs-a lot in my mind. Personally, I would never recommend more than 20% carbs. Some people can eat more, but often those same people are constantly struggling with cravings, binges, "falling off the wagon", feeling sick, lacking energy. Maybe they don't notice the struggle, but I do.0 -
I am pretty much identical to you! 5'2 114 lbs...I work out 5-6 days a week, weights and cardio .....I found the "carb flu" lasted about 3 weeks, some people it lasts longer, but I am glad I stuck with it , don't give up, I also incorporated alot of sweet potato for the carbs, as I worked out more than other people who are on paleo diets...I needed the extra energy, as well as increasing my fat intake. my macros are set at 40% protein 40% fat 20% carbs and are working great!0
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I am pretty much identical to you! 5'2 114 lbs...I work out 5-6 days a week, weights and cardio .....I found the "carb flu" lasted about 3 weeks, some people it lasts longer, but I am glad I stuck with it , don't give up, I also incorporated alot of sweet potato for the carbs, as I worked out more than other people who are on paleo diets...I needed the extra energy, as well as increasing my fat intake. my macros are set at 40% protein 40% fat 20% carbs and are working great!
Yeah I've tried to bump up the carbs by keeping grilled sweet potatoes on hand at all times! I've been trying to eat more fruit etc as well. I had a friend tell me today to cut all the fruit carbs and just go hardcore fat overdrive for a few days to get this part over with. I'm not super keen on that idea to be honest but at this point if it can get me back to beast mode fast I'm willing to try it. Thoughts? He said basically no fruit or starchy carbs. Go leafy veggies with as much fat as I can handle along with meats of course. Also mentioned coconut oil in my coffee if I can handle it. This is way harder than I thought it would be!0 -
I am pretty much identical to you! 5'2 114 lbs...I work out 5-6 days a week, weights and cardio .....I found the "carb flu" lasted about 3 weeks, some people it lasts longer, but I am glad I stuck with it , don't give up, I also incorporated alot of sweet potato for the carbs, as I worked out more than other people who are on paleo diets...I needed the extra energy, as well as increasing my fat intake. my macros are set at 40% protein 40% fat 20% carbs and are working great!
Yeah I've tried to bump up the carbs by keeping grilled sweet potatoes on hand at all times! I've been trying to eat more fruit etc as well. I had a friend tell me today to cut all the fruit carbs and just go hardcore fat overdrive for a few days to get this part over with. I'm not super keen on that idea to be honest but at this point if it can get me back to beast mode fast I'm willing to try it. Thoughts? He said basically no fruit or starchy carbs. Go leafy veggies with as much fat as I can handle along with meats of course. Also mentioned coconut oil in my coffee if I can handle it. This is way harder than I thought it would be!
def no fruit, I have cut fruit out almost completely except for raisins...reach for veggies for your carbs, and nuts and avocado, fish for your fat you'll get the hang of it, just takes getting used too 0 -
So...uh yeah. Went to the dr for my throat and swollen glands that I thought were somehow related to the dietary change. I have Strep Throat!!! OMG!! Have had it this whole freaking week almost. Got 500 mgs of antibiotics to take 3 times a day and woke up this morning feeling MUCH more like myself. Hooray for the Paleo diet not trying to kill me! LOL!0
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I am pretty much identical to you! 5'2 114 lbs...I work out 5-6 days a week, weights and cardio .....I found the "carb flu" lasted about 3 weeks, some people it lasts longer, but I am glad I stuck with it , don't give up, I also incorporated alot of sweet potato for the carbs, as I worked out more than other people who are on paleo diets...I needed the extra energy, as well as increasing my fat intake. my macros are set at 40% protein 40% fat 20% carbs and are working great!
Yeah I've tried to bump up the carbs by keeping grilled sweet potatoes on hand at all times! I've been trying to eat more fruit etc as well. I had a friend tell me today to cut all the fruit carbs and just go hardcore fat overdrive for a few days to get this part over with. I'm not super keen on that idea to be honest but at this point if it can get me back to beast mode fast I'm willing to try it. Thoughts? He said basically no fruit or starchy carbs. Go leafy veggies with as much fat as I can handle along with meats of course. Also mentioned coconut oil in my coffee if I can handle it. This is way harder than I thought it would be!
To get through carb flu you have to REDUCE carbs, especially sugar to almost nothing. Some people have to go lower than others. Sweet potatoes are not a "bad" food but I cannot eat them. Yet. And I've been doing this for 14 months. I still limit fruit as well. Good news, you will be able to add all those healthy carb foods back in, carefully, sooner or later.
Yes, increase fat, push through. It is NOT dangerous and is the only way, for many of us, to over-come our body's reliance on burning sugar and resistance to burning fat. The advice your friend gave is exactly right.0
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