Post low-carb diet trauma
Replies
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OP I don't know anything about low carb, or the symptoms you are having, I just wanted to chime in that if you only have 10 lbs to lose and you believe your TDEE is 2200, then you really should have your cals set about 2000, or even higher. I wouldn't do more than a 10%reduction from your TDEE.
How you reach that deficit is up to you, low carb is one technique but not necessary for weight loss.0 -
What you were doing probably does not count as low carb. I don't see any dietary explanation for your systems.
You could try returning to your previous eating pattern for a couple of weeks to see if that makes a difference...but your best best is likely to check in with your doctor.0 -
ImitatetheSun wrote: »
This! fatigue is a major symptom of Vitamin D deficiency (which we all have to some degree). I couldn't believe how much energy I got back when I started taking a D3 supplement with Calcium (to boost absorption). If you like your diet for other reasons (I'm 100 pounds overweight and I feel just fine on 1,100 to 1,300 calories most days) then try a viramin D supplement.Very well could be. Vit D insuffiency, too.
Will take vitamin D supplement, thank you.0 -
I recommend you get your D and iron levels tested and go from there.0
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UltimateRBF wrote: »It's perfectly normal in the first 2-3 weeks of starting a low carb diet to feel fatigued. Dr. Atkins specifically mentions it in his book in the context of the Induction phase of the Atkins diet - but also says that if you push through it you get rewarded with greater energy levels, vigor, and weight loss down the line. I certainly found that to be the case myself.
Thank you for your input. At least I know now it's normal to feel fatigued. What I'm feeling though is a little more than fatigue. My body is in an emergency mode, I feel abnormal. As many people suggested I think I cut my calories too much to feel this bad. I went being super strong and energetic to not being able to hold my arm up.
Also, feeling strong and being able to exercise as much as I want to is more important to me than weight loss at this moment. Actually, just to feel normal again is more important than weight loss. I gained 2 lbs last week eating more (didn't help me feel stronger) but I don't care.
You need to see your Dr ASAP. I don't know what's going on with your body (I'm not a medical professional per se and I'm also a stranger on the internet), but the symptoms you describe are not trivial.
It is a strange variety of symptoms
A trip to a Dr and a blood test would answer so many questions with facts.
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Silverstar721 wrote: »There are good carbs and bad carbs. Good carbs (less/no sugar) give you a lot of natural energy because they are filled with good fiber. See your doctor if this continues.
nope…
dead wrong0 -
IsaackGMOON wrote: »Thank you for all the comments and advice. Here are my replies:
-IsaackGMOON, no, there wasn't any medical reason for my low carb diet.
There's really no point on low carbing then. But anyways, I can't dictate what you do. All I recommend is slowly introducing carbs back into your diet so you hopefully feel better, as @rabbitjb said, make sure you're hitting your micronutrients.
There is no point in low carbing if there isn't a medical reason? Why the heck not? Why would it not be a choice for someone to use in order to eat at a deficit if it worked for them?
because it is totally unnecessary and carbs are freaking delicious...0 -
30% carbs is not low carb. You aren't feeling the way you do because of your carb intake..0
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IsaackGMOON wrote: »Are you low carbing for a medical reason?
If not, ask yourself this question; "What's the point of continuing a diet in which I will feel like crap?"
I really wish you could like posts on the forums, I'd be doing it for this one.0 -
I didn't read through all the more complicated responses, but running a 500-700 calorie deficit, with only a 10 lb weight loss target, might still be too large a deficit and contributing to your energy issues. You were running a 900 cal deficit, may have run out of steam, so to speak, and even by increasing your calories, your deficit might still be too large. Increasing calories to a more modest deficit might also solve some of the suggested deficiency issues others have put forth.0
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Is 30% even considered low carb? I thought it was much less than that.
If so, this isn't a carb issue.0 -
It's perfectly normal in the first 2-3 weeks of starting a low carb diet to feel fatigued. Dr. Atkins specifically mentions it in his book in the context of the Induction phase of the Atkins diet - but also says that if you push through it you get rewarded with greater energy levels, vigor, and weight loss down the line. I certainly found that to be the case myself.
Thank you for your input. At least I know now it's normal to feel fatigued. What I'm feeling though is a little more than fatigue. My body is in an emergency mode, I feel abnormal. As many people suggested I think I cut my calories too much to feel this bad. I went being super strong and energetic to not being able to hold my arm up.
Also, feeling strong and being able to exercise as much as I want to is more important to me than weight loss at this moment. Actually, just to feel normal again is more important than weight loss. I gained 2 lbs last week eating more (didn't help me feel stronger) but I don't care.
Atkins recommends 1500 calories minimum for women.0 -
Get your iron checked. You can't tell by what you take in (vitamins or logging food). Often it's not an acccurate example.0
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OK, as many of you have suggested, I think this may not be low carb issue but too large of a deficit issue. After eating around my maintenance (2200) for about a week, I finally feel normal again. I felt strong during exercise last night and I feel great now.
Now I need to figure out what is a reasonable deficit for me that will not leave me weak again.
Thank you for all your input. I sincerely appreciate all the time you have taken to respond to me.0 -
I agree with your deficit being to aggressive...
I've experienced that (by mistake) and once I fed myself properly for a couple days things got much better...
If it doesn't get some blood work done.0 -
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ogmomma2012 wrote: »Some people get keto flu really badly. I didn't experience anything but a little brain fog, but I was sure I was drinking tons of water and making sure to get enough potassium, magnesium and sodium. They have keto calculators and you usually get a slightly higher calorie limit than what MFP gives you.
Sorry low-carb didn't work for you! Hope you find something that DOES!
I doubt 30% carbs would cause ANY symptoms, much less keto flu.
30% isn't particularly low at all.
OP: Hope you're feeling better.0 -
Low carb diets tend to encourage water loss IME and electrolyte problems can happen. This is very solvable. Whether or not you intend to stick to your low carb diet, supplement with magnesium citrate and get some potassium and sodium in your diet. You'll feel worlds better.0
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Low carb diets tend to encourage water loss IME and electrolyte problems can happen. This is very solvable. Whether or not you intend to stick to your low carb diet, supplement with magnesium citrate and get some potassium and sodium in your diet. You'll feel worlds better.
Many others suggested that and I think that's a great idea. But I experienced those symptoms while I was already regularly taking supplements for electrolytes. Anyway, I feel much better now. Thank you.0 -
OK, as many of you have suggested, I think this may not be low carb issue but too large of a deficit issue. After eating around my maintenance (2200) for about a week, I finally feel normal again. I felt strong during exercise last night and I feel great now.
Now I need to figure out what is a reasonable deficit for me that will not leave me weak again.
Thank you for all your input. I sincerely appreciate all the time you have taken to respond to me.
As for an appropriate deficit, if you took out 500 per day that would leave you with 1700 calories and would set you up on average to lose 1 lb per week. That would seem like a good place to start.
If I were you, I'd eat another week at maintenance and give your body a full chance at recovering though.
I started cutting 440 calories today, that is %20 off my maintenance. I think what you said is the voice of reason and I should give my body a little more time to recover, but I am re-gaining all the weight I lost just with maintenance calories. I guess my body is angry at me and wants to store every calorie it gets now. If I feel weak again I'll go back to maintenance. Back and forth for a while until I figure it out. Once it settles to a normal rhythm, I can try cutting 500 calories as you suggested.
Thank you.0 -
This. Eat maintenance calories and take your vitamins for a week and if not better, see your doctor.
Good Luck.0 -
OK, as many of you have suggested, I think this may not be low carb issue but too large of a deficit issue. After eating around my maintenance (2200) for about a week, I finally feel normal again. I felt strong during exercise last night and I feel great now.
Now I need to figure out what is a reasonable deficit for me that will not leave me weak again.
Thank you for all your input. I sincerely appreciate all the time you have taken to respond to me.
As for an appropriate deficit, if you took out 500 per day that would leave you with 1700 calories and would set you up on average to lose 1 lb per week. That would seem like a good place to start.
If I were you, I'd eat another week at maintenance and give your body a full chance at recovering though.
I started cutting 440 calories today, that is %20 off my maintenance. I think what you said is the voice of reason and I should give my body a little more time to recover, but I am re-gaining all the weight I lost just with maintenance calories. I guess my body is angry at me and wants to store every calorie it gets now. If I feel weak again I'll go back to maintenance. Back and forth for a while until I figure it out. Once it settles to a normal rhythm, I can try cutting 500 calories as you suggested.
Thank you.
woops, I posted before I read all the responses...
Glad you are feeling better !!!!!
the regain may be water weight, give it more time at maintenance, or 100cal below...it is hard to figure out your actual maintenance amount.
When you figure out your maint. amount, I would shoot for only 1/2pd loss per week instead of 1pd.. you are in no hurry and want to keep feeling good.
Again, Good Luck.
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OK, as many of you have suggested, I think this may not be low carb issue but too large of a deficit issue. After eating around my maintenance (2200) for about a week, I finally feel normal again. I felt strong during exercise last night and I feel great now.
Now I need to figure out what is a reasonable deficit for me that will not leave me weak again.
Thank you for all your input. I sincerely appreciate all the time you have taken to respond to me.
@gulen28 that's great news
Eat at maintenance another week then knock off 250 calories ...that's what I'd do0 -
Can't see your diary, so I don't know your protein intake, fat intake. How much do you work out? How can a 2 week diet with 30% carbs kill you? VLCD is usually 20g carbs. This will give you symptoms, but if you take in 3g of salt (just salt your food) you are fine.0
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VLCD is very low calorie diet isn't it?0
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ihatetodietalways wrote: »Can't see your diary, so I don't know your protein intake, fat intake. How much do you work out? How can a 2 week diet with 30% carbs kill you? VLCD is usually 20g carbs. This will give you symptoms, but if you take in 3g of salt (just salt your food) you are fine.
My mistake was underestimating my activity level. I work out 4-5 times a week and I'm running after a toddler all day. My days are long, 5:45 am to 10 pm non-stop running around, I get breaks but not much. So I thought 1300 calories would be fine. It wasn't. Then tried 1700 calories. That wasn't enough either. I'm much more active than I initially thought.
So it wasn't the %30 carbs that killed me in 2 weeks, it was cutting of my calories severely. My maintenance may be even as high as 2500 and I was eating 1300.
I was doing %30 carb, %25 fat and %45 protein with the 1300 calorie/day. Now I'm doing %45 carb, %30 fat and %25 protein for a week or so at 1760 calories, then I will re-adjust again.
I'm still very new in this and from what I understood, there are people who are for and against low-carb diets. Also it works for some people and it doesn't work for other people. I would like to find a balance that I can keep for the rest of my life. I don't think I need %45 carbs, but another mistake I made was not eating any carbs after exercise. That never felt good, I could tell my body was unhappy with that. Then a personal trainer told me I should eat some carbs soon after exercise, otherwise I'm depleting my energy levels, not putting back in what I just burned. I don't know if that's true. I only can listen to my body and try to figure out what it needs...0
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