does sound a bit like keto flu but it doesn't sound like a great time for you - are you getting enough salt, magnesium etc? You really need to get more than you think is normal, especially during this early phase, but all the way through. Are you supplementing for these?

Some people do get funny smelling wee from the acetones.

victoriageorgina wrote: »

I've up'd my salt today although I thought I was getting plenty.
What are good ways to supplement these?

Broth is the traditional approach. It contains both sodium (about 1g) and potassium. But any food with around a gram of sodium should make you feel MUCH better. Even a burger from McDonalds or a couple pickles.

Drinking a lot of water is good but it causes the water to sodium balance to change too, so you'll need even more salt. Of course keep drinking all the water you want. Getting enough salt is almost always the cause of first weeks issues because even though you know you need more, it can be a challenge because you can really need so much more that just adding it to food to keep balanced just isn't enough. You specifically need to seek out ways to eat high salt foods.
Broth is a favorite and pickles and even sunflower seeds with the shell on. In another post I saw someone say the David's brand seeds had the highest salt.
I also got a salt substitute called NuSalt that is potassium chloride. I use it along with regular salt on food just to get a bit extra potassium too. And I added a magnesium oxide supplement. I only take 250mg a few times a week, mostly because I forget to take it since I do it at night... These little changes helped me with leg and foot cramps I had on a regular basis. Though I managed to avoid the initial low electrolyte symptoms in the beginning.
Best of luck to you. Once you figure this part out, I'm sure you'll be much happier with your diet changes.

Hi victoriageorgina,

As you know I have only been at low carb for about two weeks so others know more than I do. But I have been doing MFP for awhile. I had a look at your diary and it is hard to tell what is going on because your logging is a bit intermittent. That is step one, log as much as you can because without data is it hard to figure out problems. Also, although you have been eating low carbs, your goal macro amounts are set too high. If you go into custom goals, you can adjust your goals to more accurately reflect the amount of each macro you want to measure against. It makes it easier to see at a glance what is happening. The logs I am seeing are only around 1000 calories. That is not a lot to eat and over time would affect you, I think. I try to eat around 1300 and I am just over 5ft but carbs (or net carbs) count more than calories so going over is OK. But you are really under. I did have keto flu but it cleared quickly. If yours doesn't, have a closer look at the amounts you are eating as well as drinking. My 2 cents!

victoriageorgina wrote: »

I had no idea sodium was really important and usually avoid salt.

It is the hardest message to get across. People simply refuse to believe it and instead suffer through the "flu."

Glad you're feeling better.

Good to hear! You will find the balance for you.