1 month in... keto headache, hunger, thirst... ugh

(Jane Srygley) #1

I have had a headache for a week now. This is my 3rd attempt at keto. The first time, I had horrific headaches and ended up badly dehydrated and in the ER, so I don’t want to repeat that. I heard that sodium helps so I ate about 2 teaspoons of pink salt and drank a liter and a half or so of water. I’ve been taking potassium and magnesium supplements from day 1. My headache was still there but better last night. This morning, it seemed to be almost gone but I felt that I was probably deprived of protein (Thomas Delauer and others say that those of us over 40 should consume more protein on keto than youngsters) so I ate 2 beef patties, well salted with dill pickles and mustard. I just felt like I was starving after I ate the first one. I then ate a keto roll (awesome recipe and 1.5 net g carbs) with full fat cream cheese. 2 hours later, hungry again so I ate another 1 net carb dark chocolate protein snack. Plus I’m super thirsty and feel overall just crappy, low energy…

I’m assuming this is my body transitioning over to burning fat for fuel, but what do you all think? I know I’m over calories right now but I just want to nourish my body at the moment.

(Michael - When reality fails to meet expectations, the problem is not reality.) #2

Please post more detailed info on exactly what you’re eating and when. There are lots of folks on this forum who could then give you more precise advice.

All I can say is that still experiencing ‘carb withdrawal’ a month in, is not unheard of although it is not typical either. For most people these issues fade away within two or three weeks. You are NOT ‘most people’, however, you are your unique self. So hopefully with sufficient details about your eating and drinking you will get useful help soon. :relaxed:

One other thing: never let yourself get dehydrated. Keep water, with a dissolved electrolyte mix if you need it, on hand at all times. Drink often, drink lots. High carb eating retains water, keto releases water and a lot of other stuff it’s good to get rid of. It also takes lots of electrolytes with it. So you need to replenish often.

(Full Metal KETO AF) #3

As @amwassil said. Also know that you won’t need the constant hydration and as much salt eventually, if you’re still loosing water this causes more flushing of sodium than later on when the glycogen stores are depleted. Speaking of which you’re extremely long bout with headaches, dehydration and keto flu symptoms. You’re hunger and ill feelings I suspect is from one of two things, either you’re consuming just enough carbs to keep you from getting into ketosis or continually going in and out. The other factor might be underconsuming saturated fats. Please post a sample of your diet, including how much water you’re drinking. The two teaspoons of salt was too much, too late. Try and spread your salt consumption out more through the day. If you’re not into heavily salted food or eating enough sodium rich foods adding to your water may be the way to go. Especially since you seem to get hungry so often. Salt with water has a tendency to dull hunger sensations. I have never had to resort to this but many here swear by it.

:cowboy_hat_face:

(Jane Srygley) #4

Do you have specific questions? I eat a variety of foods, mostly eggs and the keto recipes I mentioned. I use only erythritol and stevia usually though I do occasionally have a packet or two of splenda. I tend to eat around 1800 calories per day, 70% typically from fat, 20% protein and 10% total carbs but about 20 net g carbs per day. I do not do IF or EF and don’t intend to for both physiological and psychological reasons until I am well into being keto-adapted. I rarely eat meat, poultry or fish. I drink Orgain high protein almond milk, eat some artichokes and asparagus and spinach but no fruit. The 2 recipes I mentioned are keto-friendly, very low carb. I have been eating them for awhile with no issues, so I am confident that they are not the source of my headaches.

I did experience a set-back a couple of weeks ago when I visited family on May 12th (18 days ago) and ate a LOT of carbs. I gained 6 lbs, 4 of which I’ve lost again.

Mainly, I just want my headaches to go away! I am working on drinking water and getting plenty of sodium, potassium and magnesium. I’m also hoping to feel the keto surge of energy sometime soon! Thanks :slight_smile:

(Full Metal KETO AF) #5

Erithritol and stevia can both stimulate your appetite. Splenda comes in a couple of versions, one with sugars and carb content.

I firmly believe that doing a keto diet successfully necessitates meat consumption. Using enough fish to supply most of that is an unhealthy level in the modern world. I keep seafood to once or twice a week mostly because of mercury. And only wild caught, never farmed.

Eggs while good for keto and a near perfect food only supply 25g of protein in four large eggs. With recommended protein levels for a keto diet of 1-2g per kilogram of your lean body mass this is tough with eggs supplying the bulk of your protein. Too much nut based protein is a problem as are most traditional vegetarian protein sources. We were not genetically designed for a vegetarian diet. We didn’t evolve that way over 1,000,000 years. This is an emotional eating choice, not a nutritional one. Please read this short article I recently posted about ancestral diets and disease, and the downfalls if vegetarian and especially vegan diets.

(traci simpson) #6

I’m confused. What besides eggs is your protein source?

(Jane Srygley) #7

I may need to reduce/eliminate these eventually, but since I consume them so often, I don’t think they are the source of my increased hunger or my headaches. I appreciate your perspective on plant proteins and because I am wondering if my hunger is because I am craving meat/protein, I ate 8 oz of grass-fed beef today.

(Full Metal KETO AF) #8

Atta girl!! :cowboy_hat_face:

(Jane Srygley) #9

I eat a fair amount of pea protein and some hemp protein. I also eat cheese. I do have some chicken and other types of animal protein on the weekends.

(traci simpson) #10

I’m not sure you’re eating enough protein from a meat source.

(Full Metal KETO AF) #11

I was eating lots of pork and chicken and more fish but I am coming to the conclusion that red is better. Upping my beef and lamb recently.

(Jane Srygley) #12

I am careful with my meat and fish choices for humanitarian and environmental reasons, but I do prioritize my health. The beef that I ate today is grass-fed, high fat content, kobe and humanely raised. I like the idea of beef better than chicken because I can eat fewer individual animals. I prefer to eat turkey over chicken for the same reason. If I felt that I could go vegan in a healthy way, I would do it, but I’m not convinced that’s the healthiest option for me.

(Full Metal KETO AF) #13

Or anyone, I really think you’ll find that short article enlightening. People speak of keto being unsustainable but it’s complete nutrition, a vegan diet is not. Humans need B12 which doesn’t exist in the plant kingdom. That’s why the concept of a vegan diet as the best for humans is absurd. A healthy diet shouldn’t need a supplement. We would have never evolved into modern humans with our large brains without eating meat.

I wish that I could afford grass fed humanly raised Kobe Beef. But alas the best I can do is grass fed ground beef and lamb. The rest, steaks, and solid meat cuts are commercially raised. It’s important for people to remember not to let perfection get in the way of good. We should just eat the best we can afford. Commercial raised meat is better than none. Hot dogs are better than beans even, as they are ketogenic in the quantities you’re going to be able to consume even with their carb and crap content. I can’t think of any keto nutritional expert who believes keto is possible or recommended without animal flesh.

So I guess you’ll be avoiding sardines, anchovies, shrimp, and shellfish too. :cowboy_hat_face:

(Jane Srygley) #14

You would think so but no LOL Where that is concerned, I err on the side of less mercury concentration. The bigger fish have more toxins.

#15

@Sharon_E does vegetarian style keto. Maybe she has some tips?

#16

Before Keto, I had a short stint with vegan eating, that was how I discovered that Pea Protein causes me major issues! Stomach discomfort and blood sugar roller coaster feeling…which prompted hunger! I don’t know why, but through process of elimination definitely proved it to be problematic for me (I was also surprised at how many dairy free products were full of it) :pensive:

(Jane Srygley) #17

Thanks for all the responses so far. Any other ideas as to why my hunger is up so high and my headache has been so pervasive? Do you think this is still keto flu?

(Jane) #18

Any chance you stopped drinking caffeine? Although caffeine withdrawals headaches usually only last a couple of days, not a week.

If you are hungry - eat. Don’t worry about calories - just keep your carbs under 20 g. Better if you can eat larger meals and not snack to reduce insulin responses.

How often do you consume food in a day?

(Michael - When reality fails to meet expectations, the problem is not reality.) #19

Pertinent info. That probably reset your metabolism. So, you’re not ‘1 month in…’ you’re two weeks in and right where carb withdrawal is typically still severe for many. You may be complicating it with your food selections as well. Stay hydrated and keep your electrolytes up. It will pass eventually.

(Jane Srygley) #20

I was wondering that! Makes sense, thanks.