Two Weeks In

mormas · February 2016

Just completed my second week of LCHF and am 15lb down in total....amazing.

This is my first time trying LCHF, and so far so good. I haven't had any tiredness or rashes, and am hardly every hungry. I have not suffered the Keto Flu (yet) not have I had any Keto rashes, and apparently I don't have stinky breath (always good to know).

I know a lot of what I have lost is water weight and it will slow down, and so far what I am doing seems to be working.

How do I know whether I am in a Keto State (apologies if that is the wrong terminology)? I have not bought sticks as the consensus is they are not accurate.

My diary is open, and I would really appreciate it if someone experienced could have a butchers to see what they think, and offer any advice / guidance.

P.S I don't routinely log beverages as it is nearly always water (anything other than water gets logged)

KarlaYP · February 2016

Your diary is only open to your friends, so I'm unable to take a look.

If your carbs are anywhere from 20-50 gm a day, it's pretty likely you're in ketosis.

15 pound loss in two weeks is amazing! Yes, some is water weight, but it's now gone!! That's wonderful!
Without seeing your diary, I would guess you're on the right track with that kind of loss!
Week three and four can get tough for some. Stalls can happen, and the "flu" can still happen. Keeping your sodium levels up can prevent the flu for sure. The stall, just happens, a lot. If it doesn't happen your very lucky! But, don't be surprised to see no loss, or even an increase, during that time. As long as you keep doing what you've been doing, it will catch up. Try not to allow it to discourage you if it does!

And welcome to the group! It's great to have you here!

daylitemag · February 2016

Congrats on the rapid loss! I use the ketostix as a visual confirmation that I'm in ketosis and they seem to work ok. I register higher ketone levels when I'm very strict with my carb intake (20g or lower) and lower when I have more carbs (50g).

mormas · February 2016

I have just amended my diary settings to public. Please feel free to have a look any input is appreciated. My Carbs are normally in the 30g ballpark, so that's good.

I am not taking any bone broth or extra salt, in fact I am trying to keep sodium / salt low due to high blood pressure (which I'm hoping this WOE will help), but think my electrolytes are okay, as I say, no grogginess.

I take a supplement which has 400mg of magnesium oxide and 350mg of potassium in it, to help with my BP. I hear that Magnesium Oxide isn't absorbed as much as other types of Magnesium (who knew there were so many), and that in 400mg of Magnesium oxide, only about 280mg will be absorbed (I believe guidelines vary slightly, but should be about 300mg) so should I supplement this with 100mg of Magnesium citrate. I don't want to overdose it as I believe there can be some unpleasant side effects.

My supplements ingredients are;-
Potassium chloride, magnesium oxide, bulking agents (cellulose, cross-linked sodium carboxymethyl cellulose), anti-caking agents (mono- and diglycerides of food fatty acids, magnesium salts of food fatty acids, silicon dioxide, talcum), hydrogenated palm oil, coating (hydroxypropylmethyl cellulose, polyethylenglycol), ferrous fumarate, Vitamin B6 (as pyridoxine hydrochloride), zinc oxide, Vitamin B12 (as cyanocobalamin), colour titanium dioxide.

Nutritional Data
Typical Values One tablet contains (% RDA*)
Vitamin B6 6mg (429 %)
Vitamin B12 6µg (240 %)
Potassium 350mg (18 %)
Magnesium 400mg (107 %)
Iron 4mg (29 %)
Zinc 5mg (50 %)
Energy 7.6kJ/1.8 kcal
Proteins -
Carbohydrates 0.20g
Fats 0.2g
*Recommended Daily Allowance

KarlaYP · February 2016

Please understand that the recommendations to increase sodium intake doesn't mean you are getting extra, you're only replacing what your body is losing with ketosis. I was on b/p meds and used to have terrible edema in my feet to the point that I couldn't wear shoes at times. I now know that was from carbs, not sodium! I'm off of meds now and last bp was 118/70, and I keep my sodium intake at 4000mg a day. This is more of the skewed beliefs we have been told for so long! Remember that this is a warning of what happens to most of us here (the people who think they need carbs to correct the feeling usually jump off the LCHF wagon thinking it doesn't work for them, when it can be completely avoided)

The magnesium should be either citrate, or glycinate, for best results. You can add to the oxide you have (I don't like to waste either). You will know if you get too much magnesium

!

I looked at your diary. The only thing that would be a red flag ,for me, is the "breakfast bar". My thoughts are that you would have better results with real food, instead of something processed that can cause carb cravings. But, if you are happy with them for you, that's great!

I forgot to address the keto sticks earlier! I did use them in the beginning as confirmation, and motivation that helped me continue with this woe. I haven't used them in several months now. Once this woe is learned, you know you're in ketosis because of the foods you eat.

You're doing great! KCKO!!

Dragonwolf · February 2016

I am not taking any bone broth or extra salt, in fact I am trying to keep sodium / salt low due to high blood pressure (which I'm hoping this WOE will help), but think my electrolytes are okay, as I say, no grogginess.

The sodium-blood pressure thing is shaky, at best, and it all goes out the window entirely when you go LCHF. By restricting sodium intake on this way of eating, you're putting yourself at risk for deficiency, which is at least as bad a situation, especially since the effects aren't always evident as being sodium related. This largely has to do with the fact that the body regulates sodium in the blood more strictly than just about anything else. To keep the concentration right, it will increase or decrease blood volume as needed, and will pull sodium from the cells if necessary. In fact, increasing your sodium may very well fix your blood pressure.

For more in-depth discussion on this topic, have a look at this thread, where a member has been told by their nephrologist to increase their sodium intake to fix their blood pressure -- http://community.myfitnesspal.com/en/discussion/10257118/sodium-blood-pressure-and-the-russian-nephrologist/p1

Keep in mind that groggy feeling and keto flu feeling aren't the only two symptoms of sodium deficiency. Irritability, insomnia, loss of appetite, reduced attention, balance issues, and headaches are among the symptoms of low sodium levels, as well. Also, a slow decrease of sodium can make the deficiency seem asymptomatic, and it's only until you increase your plasma sodium levels back to normal that you find yourself no longer experiencing things that you didn't realize were even an issue (because your mind and body had adapted).

mormas · February 2016

Thanks for the replies.

The breakfast bars are only until I use them up. Bought them on offer before this WOE and hate to waste

I was wondering why a lot of LCHF followers were obsessed with consuming Salt and bone Broth. I was not aware that Keto makes you lose salt / sodium, or the benefits of it.

Thank you also for the link. I am nowhere near the UK salt recommendation of 6g max per day, so 8g seems crazy, however I may try adding some Himalayan pink salts to see how I get on, Bit more reading to do first

Sunny_Bunny_ · February 2016

You don't have to worry about overdosing on magnesium either. Your body will rid any excess through elimination. You would know you were taking too much if you got loose stools. I don't think mag oxide even absorbs at the level you listed. I thought it was only around 4%... Not sure. But when I was taking it (because it's what I bought the first time) I worked up to 1000mg a day and never got the digestive response from it.
Now I'm taking 750-1000mg of mag citrate still with no digestive response. That means that my body is using all of what I'm giving it. Which also means that if I gave it more, it could still be using more. This is also true with vitamin C. I take between 6000-10000mg of that a day for a ninja like immune system.

I don't get a digestive response at that amount. So my body apparently is putting all of it to good use. That's not a Keto thing, just my personal preference.
But anyway, magnesium is crazy important for just about every single system in the body. Giving it all that it can use is only going to help. It's potassium that you don't want to overdo. And I find that using NuSalt (a salt substitute *in addition to salt) is cheaper than supplementing. I think I'm getting 500+ mg in just 1/8 tsp using that. So I just sprinkle a little on food to get my daily dose.

mormas · February 2016

Thanks @Sunny_Bunny_ for the nu salt tip. Just checked my diary, and I am low on potassium so will definitely be adding this to my shopping list (if I can get it locally). I am also going to start taking magnisium citrate along with my other supplement.

KnitOrMiss · February 2016

Remember, too, that potassium is not one of the required items to be tracked on a nutrition label, so it's inconsistently reported. @mormas so you might actually be getting more than you think. Just be careful, because too much potassium and too little potassium can each have crazy and scary side effects. Just watch for any changes in heart related stuff....

mormas · February 2016

Thanks for the tip @KnitOrMiss.

Dragonwolf · February 2016

KnitOrMiss wrote: »

Remember, too, that potassium is not one of the required items to be tracked on a nutrition label, so it's inconsistently reported. @mormas so you might actually be getting more than you think. Just be careful, because too much potassium and too little potassium can each have crazy and scary side effects. Just watch for any changes in heart related stuff....

On the upside, the potassium recommendation, as I recall, is actually insanely high. It had something to do with being the amount that a certain kind of medical patient needed for cardiac health or something like that (I don't entirely remember offhand). It's arguable whether otherwise healthy people need that much, but at least you can be confident to know that the RDI is a reasonably safe level.

mormas · February 2016

You're right. The RDA in the UK is 3500mg a day for adults. Having looked at the levels of potassium in varies foods, I would need to eat masses of food to get to this level.

Potassium rich low sodium salt substitues (bit of a mouthful) such as LoSalt have about 450mg of potassium per 1.3g (1/4 tsp) and may be an option to increase potassium as opposed to supplements, (top tip from @Sunny_Bunny_ , unfottunately I can't find any UK stockists of NuSalt). Having l07789878185ooked at the supplements they can be pricey, and do not contain high quantities of potassium (recommended dose = 3 x 99mg capsules a day).

KnitOrMiss · February 2016

http://www.amazon.co.uk/NU-SALT-SUBSTT-SHKR-OZ/dp/B000H1558E

http://www.amazon.co.uk/Nu-Salt-Salt-Substitute-Oz-Crystals/dp/B004EPBMRC

Those are two amazon listings. Loook also under the sections that say "customers also bought" or something like that.

kimmydear · February 2016

Great! I found the first two weeks super encouraging too. I imagine it will slow down as I go, but that's okay. Looking for long term change not quick results. I too have borderline HBP, so I don't add salts; it's so hard to do after being told over and over to cut salt!

KarlaYP · February 2016

It was hard for me to go completely against conventional wisdom at first. But once I finally did (after allowing myself to get way off balance by thinking I would make it without adding the supplements! I was wrong!) I felt my energy return to the way it was during the first couple of weeks!

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