2 things. First it sounds like low sodium. Second alcohol will affect you far more. I used to be able to drink a 8-10 beers before anyone would suspect I had anything. After a few months of this WOE, and I had about 3 shots worth of whiskey and was slurring my words and a bit off balance when I tried to walk. I am now officially a cheap drunk.

cstehansen wrote: »

I used to be able to drink a 8-10 beers before anyone would suspect I had anything. After a few months of this WOE, and I had about 3 shots worth of whiskey and was slurring my words and a bit off balance when I tried to walk. I am now officially a cheap drunk.

LOL, yeah. After one good-and-stiff mixed drink, I'm happy as can be. It used to take a few for sure.

CRZYFTM wrote: »

Two month on th 5th.....
Been doing great but today I feel like utter crap. Not sure why. I feel light headed, dizzy, and tired. Haven't felt like this in a while. Tried to have a 2 carb beer with dinner and couldn't get through it. I felt almost as if I'd had four beers, not less than 1. I've had 72 oz of water today. Breakfast was my normal coffee with tbsp heavy cream, lunch was a western egg plate with 1 cup of sautéed veggies (mushrooms, peppers, onions, garlic), three eggs, 1 oz Vermont cheddar boardhead cheese, and two tablespoons of daisy regular sour cream. Dinner was thick 6 oz pork chop with 9 medium asparagus spears and 4 oz roasted cauliflower. Snack today was 1 square of zero carb 99% cocoa dark sugarless chocolate and 5 blackberries (measured 1 oz). I haven't logged it today because my app has been having issues the past few days. By all accounts I don't think I've gone over 40 net carbs. (I'll log tomorrow if I can get the app working right).

Yesterday I had some chicken broth and I always salt all my food.

Any ideas?

Every single bolded item is a sign of low sodium.

Starting at the top...

All of those are symptoms right off the bat, that you need sodium asap.

Feeling like you've had more to drink than you did is very common on low carb and I think it's related to dehydration, so again, supporting the low sodium.

The more water you drink the more sodium you need. Water alone does not hydrate if you do not have enough sodium in your body to retain it. It actually makes the issue WORSE.

And finally, while having chicken the day before is great, it only provides about 1000mg of the daily minimum of 3000-5000mg (or more if you drink a lot of water) that you need EVERY DAY, not just occasionally. And salting your food to reach these minimum NEEDS isn't enough. You simply cannot possibly reach those levels just by salting food and drinking a cup of broth every now and then.

Low sodium is no joke. You cannot wait it out. You MUST replace the sodium at the rate I mentioned above EVERY SINGLE DAY.
Your body is talking to you. It's up to you to listen and provide what it needs.
Get 1000mg sodium from broth or salted water or pickle juice or whatever right now and you'll feel better in minutes.

Definitely watch the alcohol. I was always a lightweight but now 1 small drink gets me completely wasted. It's pretty bad. And like others said sounds like you need some pickle juice, sauerkraut juice, or something like that. Anytime I start getting a headache or feeling down I try to get something loaded with sodium. Low electrolytes is very common with this way of eating. I almost always feel way better after doing it if I catch it soon enough. If not it can take a day or two to get back to normal.

From another sodium thread featuring Keto-ade (just bumped it).

Keto-ade:
1/4 tsp. salt (sodium chloride)
1/4 tsp. "lite" salt (potassium chloride)
1 Tbsp. lime juice
4 drops liquid stevia
16 - 20 oz. water

Thx @MyriiStorm.

baconslave wrote: »

MyriiStorm wrote: »

Keto-ade:
1/4 tsp. salt (sodium chloride)
1/4 tsp. "lite" salt (potassium chloride)
1 Tbsp. lime juice
4 drops liquid stevia
16 - 20 oz. water

Some people prefer Mio instead of the lime juice and stevia. I hope you get the electrolytes worked out soon!

We get potassium from various foods. Potassium just isn't always properly listed on foods.
This site lists the potassium in various foods per 100g. Chicken has potassium, eggs, cheese, nuts, greens, and etc.
http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5b.html
http://www.pittsburgh.va.gov/Dialysis/docs/PotassiumValuesofFood.pdf

If you get enough potassium via food and enough sodium, you don't need to supplement much, if at all. So I'd change the ketoade recipe to "up to 1/4 tsp" but I think half that might be better once you know your sodium levels have been fine for some time, as you'll have a reserve that is preserved. Healthy sodium levels preserve magnesium and potassium levels.

Sodium>mag>potassium

So I don't supplement lite salt much any more. I do a few healthy shakes in my ketoade and let it be. If you are getting 5000mg of sodium daily, your magnesium over 400mg, and you still have keto flu symptoms, it's ok to supplement it a little to see if that's what you're missing. But otherwise I wouldn't worry obsessively over potassium as long as you are eating a variety of foods.

Calories do look pretty low. Not enough food, not enough salt, bound to feel like rubbish. I take a magnesium tablet every day, and have a lot of salt, and I feel great but I know if I don't have enough salt I start to feel awful.

CRZYFTM wrote: »

Please:... I still feel like *kitten*. Like I'm going to fall over. Take a look at today's diary..... tell me what you think.

Are you on blood pressure or diabetes meds?

CRZYFTM wrote: »

Prob over on sodium today. But I spaced it out. I had one tablespoon of bouillon in 10 oz of water around 930am then another one around 6pm because I still felt crappy.

Well keep it for another day or two. If you got really depleted you also lost magnesium and potassium as well. It may take a few days if that's the case.
Slightly increasing carbs may make you feel better in the short term. You can always reduce them back down in a few days or week. But when you do, keep the sodium up.

If you get too much sodium you'll just pee it away. So drink when thirsty.
Maybe focusing on good food sources of magnesium and potassium and let those be some extra carbs would be a good idea?

There's always the possibility you're coming down with something and it's unrelated as well. Or that the carb level you're at just isn't going to be right for you...

If you're wanting to see it through a couple more days just keep the sodium comparable to today and try to get some magnesium (supplement or other) and food sources of potassium too. If it doesn't change in another day or two it must be either a cold or that carb level isn't compatible with you.

You're giving it your all though.

Kombucha tea is apparently full of the stuff.....

1tbsp of ACV contains 10.9mg of potassium;

I drink 6tbsps/day in cold water. Adding 1/2 tsp of bicarb of soda, per glass of water with 2tbsps of ACV in it, eliminates muscular cramp faster than you can say "This tastes really weird....!"