Keto diet

Make sure you're eating enough calories, and 10 grams a carb a day sounds a bit low. I had that problem for a few days when I first started, and it went away when I upped my calories.

There's several calculators out there that will estimate your protein, fat, and carb percentages. I did that, and I followed it, and the dizzy problems went away.

As far as whether or not you're in ketosis, there's test strips you can buy to tell, but I've never worried about it so I don't know anything about them.

Good luck!

There really is no reason to go on a keto diet. It won't help you lose more fat, it will just help wtih water weight. Which goes away on its own when you drink more water anyways.

Calculate your TDEE, eat enough calories (20% below TDEE), eat more than 10g of carbs because you're obviously lacking in micronutrients as well as macronutrients now.

Nothing like being supportive.

A ketogenic diet does have a theromogenic advantage. Between that and helping with satiety, it is ideal for weight loss.
It isn't everything, but neither are calories in/calories out.
I believe one needs to watch both.

To the OP: You likely need much more salt than what you were eating on a standard American Diet. Phinney and Volek suggest sodium (not salt, sodium) in the range of 3000 mg - 5000 mg per day. You also need to take in adequate potassium, magnesium, calcium, zinc and D3. A good B vitamin is also suggested.
Unfortunately, after the initial phases of being in ketosis, KetoStix may not be accurate, here is an article that explains why:
http://ketopia.com/why-you-need-to-stop-worrying-about-the-color-of-your-ketostix/

This is why some use blood ketone meters and/or newer breath ketone analyzers (Ketonix.com, I think, is the only one on the market as of now).

Agree, you must get your salt and even more fluid than on a lowfat diet.

Keto rocks! I love this way of eating. I never have to be hungry. I can get something that works anywhere, even a convenience store. And I have finally slain the emotional eating beastie.

I don't worry about measuring ketones. I am doing this for life and look at how I feel, mood stability, clothes fitting, pounds on scale. Use more than one kind of measurement. People often lose inches before pounds on keto.

Never did keto, so not an expert, but when I was looking into it as an option I heard about something referred to as "Keto flu" where you feel a bit low energy for a while after starting as your body adjusts to it.

Might be to do with that?

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There really is no reason to go on a keto diet. It won't help you lose more fat,

Ah, yes it will help you lose more fat...

with a mixed carb diet of the same deficit, no it will not.

There really is no reason to go on a keto diet. It won't help you lose more fat, it will just help wtih water weight. Which goes away on its own when you drink more water anyways.

Calculate your TDEE, eat enough calories (20% below TDEE), eat more than 10g of carbs because you're obviously lacking in micronutrients as well as macronutrients now.

Nothing like being supportive.

A ketogenic diet does have a theromogenic advantage. Between that and helping with satiety, it is ideal for weight loss.
It isn't everything, but neither are calories in/calories out.
I believe one needs to watch both.

To the OP: You likely need much more salt than what you were eating on a standard American Diet. Phinney and Volek suggest sodium (not salt, sodium) in the range of 3000 mg - 5000 mg per day. You also need to take in adequate potassium, magnesium, calcium, zinc and D3. A good B vitamin is also suggested.
Unfortunately, after the initial phases of being in ketosis, KetoStix may not be accurate, here is an article that explains why:
http://ketopia.com/why-you-need-to-stop-worrying-about-the-color-of-your-ketostix/

This is why some use blood ketone meters and/or newer breath ketone analyzers (Ketonix.com, I think, is the only one on the market as of now).

You want to know what's ideal for weight loss? Caloric deficit. It doesn't have to be Keto. It does not have some magical properties like you may think. Another good idea would be for people to actually research things before they do them because if the OP would have she/he would know that under 10g of carbs is unnecessary and pretty dumb.

There really is no reason to go on a keto diet. It won't help you lose more fat,

Ah, yes it will help you lose more fat...

And how exactly is it going to make you lose more fat than a standard caloric deficit. Please come back with a good answer not nonsense.

If by a 'standard' caloric deficit you mean I eat sugary food all day but keep it to a set calorie deficit, you would not necessarily lose weight as effeciently. Ketosis means your body is burning fat for fuel. If you are carb loading, even though you are keeping your calories down, your body is burning through all of the glucose first before it even thinks about burning up fat. For a lot of people this makes all the difference. We have all known someone who eats 'healthy' food all day and knocks themselves out in the gym but complains they can't lose weight. The healthy food (and it might well be a 'calorie deficit' is banana's, wholemeal toast, rice, starchy vegetables, and things like high sugar low fat 'healthy' snack bars etc. Their body is so busy burning through the sugar it never gets a chance to burn the fat. It is well documented that a keto diet will get weight off faster and more efficiently than just watching how much you eat but eating mostly carbs. And there really is no need to march around here talking like your'e the forum police. It's not nonsense, it's my opinion based on my own experience and lots of research.

There really is no reason to go on a keto diet. It won't help you lose more fat, it will just help wtih water weight. Which goes away on its own when you drink more water anyways.

Calculate your TDEE, eat enough calories (20% below TDEE), eat more than 10g of carbs because you're obviously lacking in micronutrients as well as macronutrients now.

Nothing like being supportive.

A ketogenic diet does have a theromogenic advantage. Between that and helping with satiety, it is ideal for weight loss.
It isn't everything, but neither are calories in/calories out.
I believe one needs to watch both.

To the OP: You likely need much more salt than what you were eating on a standard American Diet. Phinney and Volek suggest sodium (not salt, sodium) in the range of 3000 mg - 5000 mg per day. You also need to take in adequate potassium, magnesium, calcium, zinc and D3. A good B vitamin is also suggested.
Unfortunately, after the initial phases of being in ketosis, KetoStix may not be accurate, here is an article that explains why:
http://ketopia.com/why-you-need-to-stop-worrying-about-the-color-of-your-ketostix/

This is why some use blood ketone meters and/or newer breath ketone analyzers (Ketonix.com, I think, is the only one on the market as of now).

You want to know what's ideal for weight loss? Caloric deficit. It doesn't have to be Keto. It does not have some magical properties like you may think. Another good idea would be for people to actually research things before they do them because if the OP would have she/he would know that under 10g of carbs is unnecessary and pretty dumb.

There really is no reason to go on a keto diet. It won't help you lose more fat,

Ah, yes it will help you lose more fat...

And how exactly is it going to make you lose more fat than a standard caloric deficit. Please come back with a good answer not nonsense.

If by a 'standard' caloric deficit you mean I eat sugary food all day but keep it to a set calorie deficit, you would not necessarily lose weight as effeciently. Ketosis means your body is burning fat for fuel. If you are carb loading, even though you are keeping your calories down, your body is burning through all of the glucose first before it even thinks about burning up fat. For a lot of people this makes all the difference. We have all known someone who eats 'healthy' food all day and knocks themselves out in the gym but complains they can't lose weight. The healthy food (and it might well be a 'calorie deficit' is banana's, wholemeal toast, rice, starchy vegetables, and things like high sugar low fat 'healthy' snack bars etc. Their body is so busy burning through the sugar it never gets a chance to burn the fat. It is well documented that a keto diet will get weight off faster and more efficiently than just watching how much you eat but eating mostly carbs. And there really is no need to march around here talking like your'e the forum police. It's not nonsense, it's my opinion based on my own experience and lots of research.

If you are in a caloric deficit you will burn fat. Just because your body will utilize first it doesn't mean you won't burn fat. If someone is eating all "healthy" for and are in a deficit they will burn fat same goes if you eat a mix of "healthy" and what you might call unhealthy foods. If you're not losing weight you are not in a deficit.

If that's what works for you good luck to you. My experience has always been that I will lose weight on a calorie deficit, but no where near as consistently and efficiently as when I cut carbs.

You see a bigger weight loss at first but that's not your burning more than if you weren't on keto. Less carbs = Reduced glycogen.

If you're not losing fat as effective then you need to reevaluate your logging.

If it was so effective for you then why did you come here this month with 50 lbs to lose?

It was 'so effective' that I lost 66lbs on keto. I went OFF it and regained, and now have to lose what I had left to lose plus what I re-gained eating carbs. So, yes, it was "so effective" for me.

Let me know what your experience on keto is, it doesnt sound like you've ever tried it. Many many people report that they were stuck on a plateau and then consumed the exact same amount of calories but reduced carbs and the weight started coming off again. Plus, a calorie reduced normal to high carb diet most likely wont result in fat loss for anyone with PCOS or insulin resistance. Ketosis is the body using it's own fat for fuel. It's a much more effective way to lose weight than maintaining carb content but cutting calories, for more reasons than just fat loss. There is also a reduction in hunger, more energy and so on.

So when I had these symptoms it was due to dehydration. Keto DOES release water better. So drink more water and make sure you get in the sodium, potassium and magnesium.

I will reiterate what others have said. Water and electrolytes. Salt, potassium, magnesium, and etc. This will help. Your body is readjusting what it burns for fuel. Getting in to ketosis can take two weeks for some people, so stay the course. I was able to get into ketosis by doing 20g and under. Yes, make sure you are getting enough calories and fat.

I've been doing this since June 1st and have lost 44lbs. That's 106 days of low-carb. Pretty sure that isn't just water weight. And I'm not losing muscle as I exercise 5 days a week with no trouble. I would call that successful. People can keep saying that it's "just water weight" and "you're only losing muscle" all they want. They are still wrong.

I have no trouble sustaining this way of eating, and I have a sustainable maintenance plan waiting that increases my carb intake just a bit and increases calories a bit as well. In fact, I kind of dread maintenance since I really like the way I eat now. Very happy with it and don't want to change. But eventually I will reach my goal, and do what I have to. Can't keep losing forever.

Try the electrolyte biz. Butter broth with cream works for me. I tend to add some potassium salt to it as well. As a matter of fact, I'll be having it as a snack in a little while.

Best of luck on your new way of eating, OP.

All the reading I have done on Keto indicates that it's usually between 50 and 20 grams of carbs a day.

If you are just starting out, 10 is REALLY low. May want to increase your intake just a touch. And to reiterate what others have said.... mind your salt intake and make sure you are drinking enough water.

I tried keto on less than 10g/day and quit. Cuz....ummm...vegetables! I didn't lose on 10 either. But at 20-30g, I lose pretty steadily.

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Seems the logical thing would be to do some research of side effects before one radically (and arbitrarily) throws their body completely out of whack.

On a side note, power to those who can do these Keto diets. I know I personally cannot or I would never have the energy required in the workouts I do. Before someone comes and bashes me...let me top that last sentence off with, at least that's how my body reacts. Not all!