Keto
mrsroddy1228
Posts: 93 Member
day 9 of keto and I am exhausted. I'm eating 50 net carbs a day (starting off) and anywhere from 1200-1500 calories. When should I start feeling better and having more energy?!
Thanks!
Thanks!
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Replies
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Not enough info provided. What are your stats?0
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Never because no cheese cake.0
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IsaackGMOON wrote: »Never because no cheese cake.
YOU, I like!0 -
Liftng4Lis wrote: »Not enough info provided. What are your stats?
5"2, 112 lbs, 25 yrs0 -
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Are you sure you're hitting ketosis? (Using a ketostick?) Disclaimer: I've never done Keto because CARBS, but my roommate tried several times. By trying, I mean failing, which means he went through Keto-Flu a LOT. With him, it was always three days. Three days of utter exhaustion and flu-like symptoms, then he was in the clear. He would count down.
ETA for clarity: I ask because once you hit the actual ketosis fat-burning stage, you're supposed to have a spike in energy. Perhaps your body is just hovering over the line, but never really dipping into ketosis.0 -
I only looked at two days of your diary, but you were 80+ on both. What do you mean "net"? I don't think you're in ketosis and also, you're at a healthy weight range.0
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Net carbs=carbs-fiber
I was told you can be in ketosis as long as you are at 50 net carbs or less0 -
mrsroddy1228 wrote: »Net carbs=carbs-fiber
I was told you can be in ketosis as long as you are at 50 net carbs or less
Is keto right for you?
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mrsroddy1228 wrote: »Net carbs=carbs-fiber
I was told you can be in ketosis as long as you are at 50 net carbs or less
And that came from a holistic nutritionist who does keto0 -
Are you in ketosis? You're eating a relatively high amount of total carbs for just starting out if ketosis is your goal. The higher your carbs the longer it's going to take. But in general if you're tired and lethargic make sure you're getting enough salt and eating fat until satiety.0
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mrsroddy1228 wrote: »Net carbs=carbs-fiber
I was told you can be in ketosis as long as you are at 50 net carbs or less
I would grab some strips and test it out.0 -
AlabasterVerve wrote: »Are you in ketosis? You're eating a relatively high amount of total carbs for just starting out if ketosis is your goal. The higher your carbs the longer it's going to take. But in general if you're tired and lethargic make sure you're getting enough salt and eating fat until satiety.
I want to start out higher carbs and then try to lower them from there. I am doing what a nutritionist told me to do to start out.0 -
Even if I'm not in ketosis, lowering your carbs will still ultimately make you lose weight0
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mrsroddy1228 wrote: »Even if I'm not in ketosis, lowering your carbs will still ultimately make you lose weight
No, actually it's about the calorie deficit. Keto is just a way to achieve said deficit. Carb diets will allow you to lose an initial burst of weight, which is a combination of water and glycogen, but at your weight, that won't be much, and it's all going to come back anyway. After that, it's the deficit that Keto helps attain that will cause you to lose.
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mrsroddy1228 wrote: »Even if I'm not in ketosis, lowering your carbs will still ultimately make you lose weight
Actually, it will make you lose glycogen and water weight. A caloric deficit is what is going to make you lose actual weight.0 -
On keto, you need to track your fat as well as your protein. You might need to up your fat intake a little to give you an energy boost. And make sure you're getting enough sodium - sounds weird, but it helps.
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mrsroddy1228 wrote: »AlabasterVerve wrote: »Are you in ketosis? You're eating a relatively high amount of total carbs for just starting out if ketosis is your goal. The higher your carbs the longer it's going to take. But in general if you're tired and lethargic make sure you're getting enough salt and eating fat until satiety.
I want to start out higher carbs and then try to lower them from there. I am doing what a nutritionist told me to do to start out.
That's fine; I did the same thing. Give it a few more weeks (assuming you like your diet) and see how you make out. I've found that I need to keep my total carbs (not net) below 50g for me to feel my energetic best -- so for me lower is better -- but I know there are a lot of people who do well with a similar carb goal as you. Hang in there.
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Thanks for the advice! I think I'll stick to 50 net carbs and keep my calories around 1350. I'll be sure to eat lots of good fats!0
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No cheesecake? Say wut? I wonder what I should call the one I'm cooking for my type 1 diabetic mother tonight..... No sugar of course and completely low carb....... And delicious.
It took me 3 weeks OP to adjust to the diet, but I never had any energy issues or went through the keto flu. Some say to up your salt intake if you are feeling icky. Try the strips, although they aren't always reliable, to see if you are in ketosis. Or start counting whole carbs instead of net. I also second the fat intake suggestion.
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9 days might not be long enough. It takes some folks 30-ish days or more to get fat adapted. You can see why if it takes someone that long, they'll stay well under their carb limit to avoid going through it again!
Remember that 50g is an estimate. Some folks stay in keto at a higher rate. My bf eats at 60-80g and stays in ketosis. Mine has to be closer to 30g. You might need to tweak your numbers a little, but 9 days isn't long even below 50g. Also, you might need to be lower than 50 or at least closer to 50g gross carbs. Most folks can get away with subtracting fiber to stay in their keto range. Some can't. Again, it's an estimate. More tweaking.
When I got to 50-60g, I played and played and never figured it out. 4 months of it. To save my sanity, I finally gave up, dropped to 20g, and was fine in a few days. After a few more months of playing, I now know I can play around up to about 35g, depending on the content of carbs and fiber levels and my activity level that day. But realistically? 20g.
Give it another week. If you aren't feeling better, you can try going practically cold turkey and see if that works. Keto isn't for everyone, but you're giving it one helluva effort!0 -
mrsroddy1228 wrote: »Thanks for the advice! I think I'll stick to 50 net carbs and keep my calories around 1350. I'll be sure to eat lots of good fats!
Lower that carb count when you feel up to it. You probably will feel better if you go a bit lower because you'll be in ketosis. If 50 net carbs is borderline for you, you could be bouncing in and out of ketosis, which won't feel good at all.
Sodium needs are usually doubled in ketosis, so try to have between 3500-5000mg of sodium per day. I actually have a small teaspoon of salt in water every day, and I find that helps me. Going low will make you fatigued, headachy and possibly even nauseated. Increase potassium and magnesium too to help get you out of the keto flu.
Best wishes.0 -
mrsroddy1228 wrote: »Thanks for the advice! I think I'll stick to 50 net carbs and keep my calories around 1350. I'll be sure to eat lots of good fats!
Lower that carb count when you feel up to it. You probably will feel better if you go a bit lower because you'll be in ketosis. If 50 net carbs is borderline for you, you could be bouncing in and out of ketosis, which won't feel good at all.
Sodium needs are usually doubled in ketosis, so try to have between 3500-5000mg of sodium per day. I actually have a small teaspoon of salt in water every day, and I find that helps me. Going low will make you fatigued, headachy and possibly even nauseated. Increase potassium and magnesium too to help get you out of the keto flu.
Best wishes.
Thanks!! Ill try lowering it to 30 net and see how that goes. Is that safe to have so much sodium?!0 -
mrsroddy1228 wrote: »mrsroddy1228 wrote: »Thanks for the advice! I think I'll stick to 50 net carbs and keep my calories around 1350. I'll be sure to eat lots of good fats!
Lower that carb count when you feel up to it. You probably will feel better if you go a bit lower because you'll be in ketosis. If 50 net carbs is borderline for you, you could be bouncing in and out of ketosis, which won't feel good at all.
Sodium needs are usually doubled in ketosis, so try to have between 3500-5000mg of sodium per day. I actually have a small teaspoon of salt in water every day, and I find that helps me. Going low will make you fatigued, headachy and possibly even nauseated. Increase potassium and magnesium too to help get you out of the keto flu.
Best wishes.
Thanks!! Ill try lowering it to 30 net and see how that goes. Is that safe to have so much sodium?!
With keto it is. We lose so much water weight when we go low carb that the body just flushes the sodium out, and we end up losing K and Mg too.
Google keto flu or fat adaption with electrolyte balance or sodium and you'll see more info on it so you can know with more certainty.
Best wishes.0 -
I wouldn't trust a "holistic nutritionist" to tell me the time of day.
Sorry, but "holistic" is another word for "unproven" and anyone with no training whatsoever can call themselves a nutritionist.
I think you're just being led astray by one of the latest fads.
You don't need to lose weight. You're young. Just forget about dieting and go out and enjoy life!0 -
IsaackGMOON wrote: »Never because no cheese cake.
WIN! :]
Forget this 'keto' plan - how sustainable is this in the long term? Not very if you're struggling so much now. Eat a calorie deficit (the beauty of this is you can eat what you WANT!) and you'll lose weight0 -
You can still keep a very lean figure/lose excess weight eating as many carbs as you want... As long as you're eating in a deficit.
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mrsroddy1228 wrote: »Even if I'm not in ketosis, lowering your carbs will still ultimately make you lose weight
OP, is this why you want to try Keto?
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Both of these groups have a lot of great information...
http://community.myfitnesspal.com/en/group/1143-keto
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group0 -
It takes at least 3 weeks or so to become keto-adapted. Hang in there! Those first weeks are tuff. Consume 1or 2 bullion cubes each day as you will be excreting much sodium. This will prevent the dizziness.0
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