new to low carb.... headaches?

balvis3919
balvis3919 Posts: 60 Member
in Food and Nutrition
So I tried to start low carb monday (11-9-15) but failed horribly at the end of the day. Yesterday I was determined and did much better. But at the end of the day I got a migraine and its now 14hrs later and I still jave it- after taking ibuprofen last night and today. So I looked it up and it says thats normal. And that drinking salt water could help. I do not want to drink salt water. So any other suggestions? ??? I drank 17 glasses of water yesterday so I know im not dehydrated, still ate my 1200 calories (barely) and got my workout in but this low carb this is much harder than I thought it would be.... please help!!!!
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Replies

  • Queenmunchy
    Queenmunchy Posts: 3,380 Member
    The salt can help, but I wouldn't have salt water! Try broth.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    edited November 2015
    How many carbs , how much sodium and how much fat are eating?


    Also,while lchf can be an effective strategy for weight loss, its not a requirement. You just need a deficit. In the short term, you can slowly lower carbs if you want to use this method as a weight loss strategy.
  • balvis3919
    balvis3919 Posts: 60 Member
    Broth sounds better. And im aiming for 50-60 carbs a day. Yesterday was 56gr fat. And yesterdays sodium was at 2000. Im not good at low sodium. Lol and I know low carb is not required. But after 2yrs I lost 85 pounds. Im down to my last 20 and they have not gone anywhere for 5 months. So im trying something new.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    I've had good luck with reducing carbs, but if I were going to go low carb, I'd taper down rather than go cold turkey.

    Checkout the Low Carb Group: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
  • joel4003
    joel4003 Posts: 1 Member
    If you are going low carb I'd increase your cal intake but only with Proteins, as for the head aches go they will pass with time just keep with it and drink water. Stay positive
  • auddii
    auddii Posts: 15,357 Member
    Not related to carbs at all, but since you said you were having problems losing your last 20, you might want to give this a read as well:
    http://community.myfitnesspal.com/en/discussion/113609/relatively-light-people-trying-to-get-leaner
  • balvis3919
    balvis3919 Posts: 60 Member
    I did lower my carbs in moderation. I was doing 150 then went to 100 then 80. Its just started now that they r in the 50-60 range. And as for more calories im lucky to get to 1200 now. Lol im trying really hard to get there. Its alot of food! Thank u for the help. The broth helped a bit this morning. Not gone but I can function at least.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Probably should add more fats and sodium. It could be an electolyte imbalance. But also, 1200 calories while exercising and being lean may not be enough calories.
  • balvis3919
    balvis3919 Posts: 60 Member
    Ok. Well I will try to add a bit more. Its just hard going from low cal, low fat to high fat more calories. Its weird. Lol
  • Christine_72
    Christine_72 Posts: 16,049 Member
    As already mentioned, up your salt and fat. I think most low carbers aim for 3,000-3,500mg sodium daily, if not more. Not enough salt will definitely equal headaches.

    I've got my macros set at 20/60/20 Carbs/fat/protein. I also struggle getting in enough sodium..

    Join the group kshama linked, this question comes up regularly.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Ditto the info on salt. Whe you go low carb your salt needs double because your electrolyte levels are low. Drinking so much water can actually make it worse because you are diluting your electrolytes even more. Fixing low salt immediately will prevent low levels of magnesium, and potassium (and potentially calcium) as those can be leeched from your body to bring up electrolytes and make up for low sodium. If you start getting muscle cramps, you know your sodium is still too low.

    Add salt to all food. One or two cups of broth per day will help. I like to add a bit of salt to coffee, and I add a 1/2 or 1 tsp of salt to a cup of water in the morning or I don't seem to get enough. It's worth it to avoid the headaches, lethargy and achyness. I feel almost sick when it gets too low.

    Good luck! :)
  • balvis3919
    balvis3919 Posts: 60 Member
    Ok. Well broth I can do. Lol might be the only way to get all the salt in. Didnt realize how much salt and fat were needed when I started this. Lol think im going shopping.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    nvmomketo wrote: »
    Ditto the info on salt. Whe you go low carb your salt needs double because your electrolyte levels are low. Drinking so much water can actually make it worse because you are diluting your electrolytes even more. Fixing low salt immediately will prevent low levels of magnesium, and potassium (and potentially calcium) as those can be leeched from your body to bring up electrolytes and make up for low sodium. If you start getting muscle cramps, you know your sodium is still too low.

    Add salt to all food. One or two cups of broth per day will help. I like to add a bit of salt to coffee, and I add a 1/2 or 1 tsp of salt to a cup of water in the morning or I don't seem to get enough. It's worth it to avoid the headaches, lethargy and achyness. I feel almost sick when it gets too low.

    Good luck! :)

    My alternative suggestion.... bacon... ;)
  • Christine_72
    Christine_72 Posts: 16,049 Member
    psulemon wrote: »
    nvmomketo wrote: »
    Ditto the info on salt. Whe you go low carb your salt needs double because your electrolyte levels are low. Drinking so much water can actually make it worse because you are diluting your electrolytes even more. Fixing low salt immediately will prevent low levels of magnesium, and potassium (and potentially calcium) as those can be leeched from your body to bring up electrolytes and make up for low sodium. If you start getting muscle cramps, you know your sodium is still too low.

    Add salt to all food. One or two cups of broth per day will help. I like to add a bit of salt to coffee, and I add a 1/2 or 1 tsp of salt to a cup of water in the morning or I don't seem to get enough. It's worth it to avoid the headaches, lethargy and achyness. I feel almost sick when it gets too low.

    Good luck! :)

    My alternative suggestion.... bacon... ;)

    YES! :+1: So much nicer than drinking a cup of broth
  • balvis3919
    balvis3919 Posts: 60 Member
    Ooooh BACON! I have not had bacon in a while because of the calories. Now I have tons! Lol
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Yes! Much better advice. :)
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    balvis3919 wrote: »
    Ooooh BACON! I have not had bacon in a while because of the calories. Now I have tons! Lol

    Depending on the brand you can have 3 pieces for like 120 calories or less. I call that a low carb snack.
  • balvis3919
    balvis3919 Posts: 60 Member
    Lol I just went and got bacon. And broth. And zucchini, lettuce and ground turkey. Im a little more ready now!!! I was not prepared when I decided to do this. But I am now.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    When you guys talk about broth, is it like beef/chicken stock you add to soups? I don't think I've ever seen actual "broth"
  • ms_smartypants
    ms_smartypants Posts: 8,278 Member
    christinev297 wrote: »
    When you guys talk about broth, is it like beef/chicken stock you add to soups? I don't think I've ever seen actual "broth"

    I use beef/ or chicken bullion cube with water as my broth
  • Christine_72
    Christine_72 Posts: 16,049 Member
    ms_smartypants wrote: »
    christinev297 wrote: »
    When you guys talk about broth, is it like beef/chicken stock you add to soups? I don't think I've ever seen actual "broth"

    I use beef/ or chicken bullion cube with water as my broth

    Thanks. How many do you add?
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    I use1 cube for a cup and a half of water.
  • neohdiver
    neohdiver Posts: 738 Member
    joel4003 wrote: »
    If you are going low carb I'd increase your cal intake but only with Proteins, as for the head aches go they will pass with time just keep with it and drink water. Stay positive

    The body handles excess fat more easily than it handles excess protein, especially if you are on the diabetes spectrum. As a treatment for diabetes, seizures, or obesity, the research suggests the protein should be capped at the amount needed to sustain lean body mass, with the remainder of the calories needed to run your body coming from fats.

  • fastforlife1
    fastforlife1 Posts: 459 Member
    I am fine at 50-60 carb grams a day, but when I try to go to 20 -30 grams, the headaches are just terrible, and I keep getting leg cramps. I eat a lot of salt and take magnesium and potassium. The weird thing is when I just fast - no food - I don't get these bad side effects. I never do very low carb for more than a day or two because I hate the headaches.
  • Pollywog_la
    Pollywog_la Posts: 103 Member
    I have been low carb (<30g day) for 3 years now.
    I can't tell you how to avoid the keto flu, as I got it when I started even though I knew all the ways that are supposed to reduce it.
    I had it for 11 days, but suddenly had energy after it was over.
    I started close to 100g carbs a day, but went to 50g a day when I knew it was possible, lowering it further a few months ago to see how it affects me.
    Every person is different as to how many carbs consumed will have a negative impact. Once you get over that keto flu hump, you can test it.
    Athletes and naturally carb adapted people can handle way more than I can.

    I was looking at your mention of having 56g fat the other day. I had 150g of fat the other day, lol.
    Still losing weight. Most people don't have to have the amount of fat I have (I shoot for 80% of calories), but it made my decent BG readings even better, so staying with it for now.


  • yarwell
    yarwell Posts: 10,477 Member
    17 glasses of water ? There's your problem.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    fastforlife1 wrote: »
    I am fine at 50-60 carb grams a day, but when I try to go to 20 -30 grams, the headaches are just terrible, and I keep getting leg cramps. I eat a lot of salt and take magnesium and potassium. The weird thing is when I just fast - no food - I don't get these bad side effects. I never do very low carb for more than a day or two because I hate the headaches.

    You're not getting enough electrolytes if you are getting those symptoms. You need more salt because low salt has lowered your Mg and K and caused the leg cramps. I had them too until I finally added what seemed like excessive amounts of salt. It was resolved very quickly after that.
  • ogaurnera
    ogaurnera Posts: 24 Member
    Hi I need any advise on how to get in to ketosis?? It's look like I'm doing everything right but keto stick won't show it
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    It can take a few days to show a positive. As long as you are low enough it will happen.

    Many keto'ers go below 20g of carbs per day to start and then add back some carbs later. I'm in ketosis at 20-30g of carbs but above 30g of carbs my ketostix start going negative.

    If you want to hurry up the process, do some strenuous exercise or try a fast or fat fast (eat mostly just fats).

    Good luck! :)
  • ogaurnera
    ogaurnera Posts: 24 Member
    Thanks!! I'll try all day bacon and eggs lol wanted to ask about peanut butter and creamer (no sugar )may b I should stay away from it??

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