Keto energy slump
Strawberrygrl
Posts: 147 Member
Keto peeps, I am little over a month into keto. The first couple of weeks, I had a burst of energy that I never experienced before. I was all over the place and able to do anything. I was cooking all day, cleaning all day, etc. Now, that burst of energy is gone for some reason. I have no motivation to do anything anymore. I am strict keto and have not wavered at all from the diet, I take both a multivitamin and magnesium at night, I add potassium salt to every bottle of water I drink through the day, and I follow the exact same routine that I had when I was bursting with energy. Has anyone else experienced this? Any suggestions for what is going on or what I need to be doing?
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The problem is you're not eating carbs which is a much more readily available energy source for your body. Maybe try regular low carb instead of strict keto.14
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Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.7 -
happytree923 wrote: »The problem is you're not eating carbs which is a much more readily available energy source for your body. Maybe try regular low carb instead of strict keto.
Keto is not about not eating carbs, although some people do follow keto taking in no carbs. I am not one of them. I am getting the required amount of carbs a day per my macro count. 5% carbs, 70% fat, and 25% protein.10 -
Strawberrygrl wrote: »happytree923 wrote: »The problem is you're not eating carbs which is a much more readily available energy source for your body. Maybe try regular low carb instead of strict keto.
Keto is not about not eating carbs, although some people do follow keto taking in no carbs. I am not one of them. I am getting the required amount of carbs a day per my macro count. 5% carbs, 70% fat, and 25% protein.
5% carbs is nothing which is why it is not enough to keep your body out of ketosis. Keto wouldn't be keto if you could get all the energy you need from 5% carbohydrate. My post probably should have said almost no carbs but I had the exact same experience when I was trying low carb.2 -
Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.4 -
happytree923 wrote: »Strawberrygrl wrote: »happytree923 wrote: »The problem is you're not eating carbs which is a much more readily available energy source for your body. Maybe try regular low carb instead of strict keto.
Keto is not about not eating carbs, although some people do follow keto taking in no carbs. I am not one of them. I am getting the required amount of carbs a day per my macro count. 5% carbs, 70% fat, and 25% protein.
5% carbs is nothing which is why it is not enough to keep your body out of ketosis. Keto wouldn't be keto if you could get all the energy you need from 5% carbohydrate. My post probably should have said almost no carbs but I had the exact same experience when I was trying low carb.
I respect your views and can appreciate that you are doing what is right and best for you. However, I am doing what is right and best for me and keto is what is right for me. Whether keto or high carbs, I am probably going to continue to experience the lack of energy I am currently experiencing, so I would rather continue with keto and experience the lack of energy with the added benefits that it has contributed to my health and body.9 -
I can't remember where I saw it but is it not correct that carbs are something the body can do without completely? I don't do this and obviously you would need to replace those calories. I am asking this not telling this.0
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I can't remember where I saw it but is it not correct that carbs are something the body can do without completely? I don't do this and obviously you would need to replace those calories. I am asking this not telling this.
I don't know of anyone that does this, but I believe this is true because I have read that some people are able to do a no carb diet and be fine. Ketosis is where the body grabs fat for fuel. No carbs means that it grabs the fats instead that are taken in and stored instead of immediately using the carbs that enter the body. Either way, the body gets energy. Fat is the backup source when carbs are not taken in.2 -
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Because carbs = energy?!?12
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quiksylver296 wrote: »Because carbs = energy?!?
The sugars get absorbed and used as energy. Correct.1 -
Strawberrygrl wrote: »quiksylver296 wrote: »Because carbs = energy?!?
The sugars get absorbed and used as energy. Correct.
So... eat more carbs???9 -
Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
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To be accurate - your body no matter your diet (except extreme correct setup to cause otherwise) is getting upwards of 90% of your energy needs daily from fat already. Vast majority of us, even not on Keto.
Carbs you eat even in keto are shuttled off to liver or muscle storage, or used if needed.
Fat while insulin is up is stopped being released, but whatever you ate and floating around already is used if needed. Only excess is stored. Of any macro.
The only change keto makes is the normal carbs given to brain (about 400 cal per day avg) will come from keto's instead, and low level muscle usage can use it too.
But the rate of availability for muscles loses pretty fast and they will be given glycogen from muscle stores as need is there. (or your activity will be forced very slow to accomplish with fat/ketone mix - aka hitting the wall)
That being said - you could be like most people that get an activity tracker and even before being inspired to move more - discover they are NOT the Sedentary activity level they selected on MFP, but rather lightly-active.
So if you selected Sedentary, but are actually more active, you just created bigger deficit.
You have over 50lbs to lose that 1000 deficit is reasonable?
(and that's with a healthy body, with disease or other constant stress, that may not be either)
And yes, couple case studies where people ate no carbs for at least a year (or longer), except what was already in the meat they only ate.
Body can make glucose for slowly refilling the muscle stores and what it wants in liver stores.
Just a whole lot more inefficient coming from fat and protein than from of course eating the carbs.9 -
Strawberrygrl wrote: »I can't remember where I saw it but is it not correct that carbs are something the body can do without completely? I don't do this and obviously you would need to replace those calories. I am asking this not telling this.
I don't know of anyone that does this, but I believe this is true because I have read that some people are able to do a no carb diet and be fine. Ketosis is where the body grabs fat for fuel. No carbs means that it grabs the fats instead that are taken in and stored instead of immediately using the carbs that enter the body. Either way, the body gets energy. Fat is the backup source when carbs are not taken in.
So, you're saying in the absence of carbs, stored fat is used for immediate energy needs by default. What happens to the fat and protein you eat in that case? And if the fat you eat is taken for energy as well, what's the point? Might as well have eaten carbs if it's all getting used for energy. It still boils down to eating fewer calories than you burn to force your body to access fat stores to make up the difference. Carbs or no carbs.9 -
Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
It's possible you're undereating, which can cause fatigue regardless of macro distribution.
What is your height and weight, and about how many calories are you averaging per day? How much weight have you lost since you started keto?3 -
Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.5 -
Strawberrygrl wrote: »happytree923 wrote: »Strawberrygrl wrote: »happytree923 wrote: »The problem is you're not eating carbs which is a much more readily available energy source for your body. Maybe try regular low carb instead of strict keto.
Keto is not about not eating carbs, although some people do follow keto taking in no carbs. I am not one of them. I am getting the required amount of carbs a day per my macro count. 5% carbs, 70% fat, and 25% protein.
5% carbs is nothing which is why it is not enough to keep your body out of ketosis. Keto wouldn't be keto if you could get all the energy you need from 5% carbohydrate. My post probably should have said almost no carbs but I had the exact same experience when I was trying low carb.
I respect your views and can appreciate that you are doing what is right and best for you. However, I am doing what is right and best for me and keto is what is right for me. Whether keto or high carbs, I am probably going to continue to experience the lack of energy I am currently experiencing, so I would rather continue with keto and experience the lack of energy with the added benefits that it has contributed to my health and body.
How do you know your energy would be poor on a high carb diet? Have you had this issue in the past? You can follow whatever diet makes sense for you but it really looks like Occam's razor needs to be considered here.5 -
Strawberrygrl wrote: »I can't remember where I saw it but is it not correct that carbs are something the body can do without completely? I don't do this and obviously you would need to replace those calories. I am asking this not telling this.
I don't know of anyone that does this, but I believe this is true because I have read that some people are able to do a no carb diet and be fine. Ketosis is where the body grabs fat for fuel. No carbs means that it grabs the fats instead that are taken in and stored instead of immediately using the carbs that enter the body. Either way, the body gets energy. Fat is the backup source when carbs are not taken in.
So, you're saying in the absence of carbs, stored fat is used for immediate energy needs by default. What happens to the fat and protein you eat in that case? And if the fat you eat is taken for energy as well, what's the point? Might as well have eaten carbs if it's all getting used for energy. It still boils down to eating fewer calories than you burn to force your body to access fat stores to make up the difference. Carbs or no carbs.
Exactly, the difference really comes down to the amount of calories the brain uses which doesn't change - being provided through inefficient method/source.
Beyond that it's personal preferences for adherence, and losing water weight making you think something more is going on.6 -
Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.10 -
Needtoloseweight43 wrote: »I have a lot more energy on keto, the only time I have a slump in energy is when I’m due on my period, I feel low moods, drained, sluggish and tired a couple of days before and a few days into it.
I would see your doctor if it continues, it could be something else causing it and not keto
Thank you. That was helpful and might be the cause.
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Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.
Yes, it is set to sedentary. MFP will not let me log my food diary if I am under 1000 calories because it deems the lack of calories as unhealthy. MFP set my goal to 1391 so to log I have to be within 1000-1391.4 -
Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.
Yes, it is set to sedentary. MFP will not let me log my food diary if I am under 1000 calories because it deems the lack of calories as unhealthy. MFP set my goal to 1391 so to log I have to be within 1000-1391.
This is why you are lacking energy. You are under fueling your body so it is trying to get you to stop moving and using up what little fuel you are giving it. It is asking you to stop and eat. With your stats, 1 lb per week would be a realistic goal, and you need to eat your calories if you want to feel well. Eat more
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Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.
Yes, it is set to sedentary. MFP will not let me log my food diary if I am under 1000 calories because it deems the lack of calories as unhealthy. MFP set my goal to 1391 so to log I have to be within 1000-1391.
This is why you are lacking energy. You are under fueling your body so it is trying to get you to stop moving and using up what little fuel you are giving it. It is asking you to stop and eat. With your stats, 1 lb per week would be a realistic goal, and you need to eat your calories if you want to feel well. Eat more
I take in roughly 1200 per day, whatever the max amount of what my fat and protein are. If I don't hit my max, I try to get within 10g of my max to get as close as I can to the max. 1 lb per week would be great for me, but since starting keto a little over a month ago, I have only lost 3 lbs and 2.5" off my waist. So I should just do lazy keto and worry about staying under my carbs and just eat no matter what the grams of fat and protein are? (I'm legitimately asking, not being sarcastic- lol)4 -
You need to eat more calories. Using scoobysworkshop TDEE calculator set at lightly active, I get this for you...
BMR is the amount of calories if you were bed-ridden, absolutely no exercise. You're eating 250 calories UNDER that!!! 1600 calories looks like a good place to start.
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Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.
Yes, it is set to sedentary. MFP will not let me log my food diary if I am under 1000 calories because it deems the lack of calories as unhealthy. MFP set my goal to 1391 so to log I have to be within 1000-1391.
This is why you are lacking energy. You are under fueling your body so it is trying to get you to stop moving and using up what little fuel you are giving it. It is asking you to stop and eat. With your stats, 1 lb per week would be a realistic goal, and you need to eat your calories if you want to feel well. Eat more
I take in roughly 1200 per day, whatever the max amount of what my fat and protein are. If I don't hit my max, I try to get within 10g of my max to get as close as I can to the max. 1 lb per week would be great for me, but since starting keto a little over a month ago, I have only lost 3 lbs and 2.5" off my waist. So I should just do lazy keto and worry about staying under my carbs and just eat no matter what the grams of fat and protein are? (I'm legitimately asking, not being sarcastic- lol)
1200 calories is not a magic number. You can eat 1200 calories and still be underfueling. Especially if you chose the most aggressive weight loss goal (2 pounds per week).4 -
Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.
Yes, it is set to sedentary. MFP will not let me log my food diary if I am under 1000 calories because it deems the lack of calories as unhealthy. MFP set my goal to 1391 so to log I have to be within 1000-1391.
This is why you are lacking energy. You are under fueling your body so it is trying to get you to stop moving and using up what little fuel you are giving it. It is asking you to stop and eat. With your stats, 1 lb per week would be a realistic goal, and you need to eat your calories if you want to feel well. Eat more
I take in roughly 1200 per day, whatever the max amount of what my fat and protein are. If I don't hit my max, I try to get within 10g of my max to get as close as I can to the max. 1 lb per week would be great for me, but since starting keto a little over a month ago, I have only lost 3 lbs and 2.5" off my waist. So I should just do lazy keto and worry about staying under my carbs and just eat no matter what the grams of fat and protein are? (I'm legitimately asking, not being sarcastic- lol)
There are lots of reason why the scale might not read what it's supposed to over the short term. Often water weight is the culprit and will eventually work itself out. This can be caused by a recent change in your carb level, sodium/potassium levels, new exercise, hormonal issues, etc.
My best suggestion would be to log really carefully for a couple of weeks. Double check the entries you are using in the database are accurate, use a food scale for all solids, make sure everything is getting logged - condiments, cooking oil, nibbles while cooking, everything. Get some good, clean, complete data so you can see the whole picture. Then if you are definitely under-eating, fix that first and see if it fixes the energy problem. If you aren't under-eating (explaining your weight loss rate) then either going very low carb doesn't agree with you, or perhaps there is a completely unrelated issue that requires a checkup.
Worst case scenario, if you can't get the keto carb level to agree with you, perhaps you can add a small amount of carbs, still staying on the lower end of low carb, see an energy improvement, and retain the other benefits you are seeing. Just some stuff to think about, I hope you figure it out!5 -
Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Strawberrygrl wrote: »Some that go on keto discover they are creating too big a deficit.
So just like any other diet that could cause just fat loss - bigger is not always better - and body adapts to bigger than it wants by slowing you down so you burn less. Which obviously makes the deficit smaller.
If that's not enough adapting to limit a crazy situation, that's where the hair can start falling out, nails get brittle and stop growing, skin replacement slows and gets bad, ect.
So just because a diet can make it easier to adhere and not feel hungry, doesn't mean you shouldn't be eating enough.
Just as you can have vitamin & mineral deficiency at a level that causes harm but may take a bit of time to show up - so also with calorie deficiency.
I mention this because you didn't share any details regarding calorie burning or eating level - so it may not have come to mind, thinking it's only related to keto aspect of diet.
Because no, I didn't experience that.
Actually, I'm odd ball because I can go into keto without having brain fog either for period of time.
I don't really exercise, so as far as burning calories due to exercise, there is no burning of calories that I record on my food log to deduct from my macros. I follow my macros as closely as possible each day in my log. I am within my calorie range since MFP does not allow logging when you are under 1000 calories (I usually stay within the lower range of what MFP gives me to fulfill my calories), and I usually stay within 10 g of both my fat and protein but I almost always stay under my macros. There are days when I reach my max amount or go over a gram or two, but most often it stays within 10 g of reaching max amount.
There is a max amount of carbs because of keto but not a max amount of protein or fat for most people (people without certain medical problems).
What is your age, current weight, goal weight, gender, height, and activity level? What other benefits are you getting from Keto that are worth the energy slump if it persists?
40, 160 lbs, 135 lbs, F, 5' 7.5", and I don't have much activity except for walking as needed throughout the day. I no longer have digestive issues that I had weekly not being on keto. I have never had an issue since starting keto. I have lost a few pounds and inches off my waist which is nice, and I have yet to have another migraine. My acne seems to have cleared up dramatically as well.
Oh - 500 cal max deficit then - you are way too much attempting 1000.
And you probably have the activity level wrong too - making deficit bigger.
Sedentary is really bump on a log 7 days a week - no kids or pets, no household duties - less than 4K steps.
Desk job with minimal walking, home to chair and TV/computer, bed - that's sedentary.
Yes, it is set to sedentary. MFP will not let me log my food diary if I am under 1000 calories because it deems the lack of calories as unhealthy. MFP set my goal to 1391 so to log I have to be within 1000-1391.
This is why you are lacking energy. You are under fueling your body so it is trying to get you to stop moving and using up what little fuel you are giving it. It is asking you to stop and eat. With your stats, 1 lb per week would be a realistic goal, and you need to eat your calories if you want to feel well. Eat more
I take in roughly 1200 per day, whatever the max amount of what my fat and protein are. If I don't hit my max, I try to get within 10g of my max to get as close as I can to the max. 1 lb per week would be great for me, but since starting keto a little over a month ago, I have only lost 3 lbs and 2.5" off my waist. So I should just do lazy keto and worry about staying under my carbs and just eat no matter what the grams of fat and protein are? (I'm legitimately asking, not being sarcastic- lol)
Seriously, it's likely you're under-eating. I suspect you've selected a weight loss rate goal (like 2 pounds or 1kg a week) that's too aggressive for your size. If you're fatigued - it's a bad sign. Your NEAT may have dropped.
I tried 1200 net at about 154 pounds, 5"5', age 59 - which should've been rational for a sedentary (outside of intentional exercise) li'l ol' lady like me . . . but it was way too low. I got fatigued, then weak. It took weeks to recover.
My advice eould be to try eating more, keto or otherwise. Stay strong, energetic, healthy. Please.6 -
Thank you so much for all the helpful comments. I have upped my calories another 200 or so calories so I will try this and see if things are much improved. 7
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