Hello all,
Here is my 2 cents.

As @leonidas_and_spartacus‌ said, adapting to a ketogenic diet is a major stress on the body. The kind of stress that uses a lot of resources and requires many moving parts. If you chose to follow a ketogenic diet you have to give your body a break during the adaptation period and maybe a little longer. I would recommend (based only on my personal experience) to take it easy during the adaptation period so as to not create additional problems we can't control or even we might misinterpret.

Basicaly during this period you should:
1-limit the carbs to 20g
2-limit the protein to whatever + or - 20g wiggle room
3-Add fats to everything.
4-watch your minerals - I just drink broth and use spinach and mushrooms.

I don't start counting calories until adaptation (about 3 to 4 weeks in). The reason some of us get the carb flu, feel performance and recovery go way down or maybe even some euphoria / depression in the first few days is because the body does not like what we are doing to it.

Avoid song stressors such as exercise, arguing with your spouse if you can, long travel during the adaptation. It will go a long way to speed up the adaptation and limit weird issues.

You need to stop working out for a week or two. I tried working out in first two weeks in Keto, I felt terrible. I didn't even try to workout for first 4 weeks in Keto. Then I started adding 5 min every day to my work outs. People underestimate how big a change keto can be to your body. All your life, you are used to carbs, there is no need to put unnecessary stress by working out in first few weeks. Take electrolytes but stop working out. What are your goals? Lose weight? Better endurance? better performance?

MrsNonsense wrote: »

I had the worst night last night. I was feeling unusually tired and when I went to bed, as I was falling asleep I stared having heart palpitations and my shoulder/neck muscles were really tired.
I started taking magnesium/calcium and potassium supplements yesterday. Started with 500mg calcium, 200mg magnesium citrate and 99g potassium gluconate.
I was very worried, took me a while to decide to fall asleep. I was so scared I thought on quitting everything the next morning.
Also, I added coffee and diet soda to my diet (I'm not used to drinking those, really). 1 or 2 cups of coffee a day for the last 2 days, 1 or 2 soda cans a day for the last 2 days.
Should I be worried?

I had heart palpitations at night before starting keto and during the first few weeks. I'm only just realizing they seem to have stopped. I have had very sore neck and shoulder muscles too, but I think I sleep in a funny position: stretching exercises seem to help with these. I wonder whether the heart thing is part of the adaptation? Don't know if anyone knows why this might be? I don't expect caffeine will help though. Good luck.