Hi all! Its been a month today since I started Keto. I’m not sure if there have been many changes yet. I still have foggy brain and get very tired. My physical side is very weak still- sore legs on climbing stairs etc. I may have a bit more energy from time to time. Mo real weight loss. Any thoughts? Any advise? Thanks!
PS: None of this is complaining, just observations 
Can you provide us with your typical day of meals and snacks? Also, any vitamins or supplements you take routinely? This info will help us help you.
Have you been measuring your ketones to ensure you’re staying in ketosis? Within a month, you should feel like a rockstar.
Hi! Typical day…hmm…coffee with WC, Lunch a protein with fats/avocado, veggies (keto) , snack: cheese, almonds or Mac nuts (sometimes), dinner protein, fats, veggies. Water! I TRY to keep up on the salt-I salt my foods, if I feel low I have a salt drink or electrolytes. I take a multi, probiotic, fiber, D. I’m diligent on the keto friendly foods. The first 2 weeks I plugged it all into MFP, but felt okay winging it after. The only thing I think sometimes is not enough fat. Not feeling rockstar-ish 
Maybe I need magnesium…? I bought it but never use it. I get very constipated, so I have flax, but its an ongoing problem. I also feel nauseous a fair amount of the time. I do the ketone sticks and they are at the highest level.
Thanks all
My guess is that you are not getting sufficient electrolytes. There are recipes for keto aide drink on this forum. Try some of that.
Thanks I usually try to drink a scoop of the Vega electrolytes a day. I guess I need more!
You didn’t say if you were restricting calories or not, but you really shouldn’t be if you are. If you are still getting fat adapted, and it sounds like you might be, you really need to eat plenty of real, whole, keto food in order to feel well.
That includes plenty of protein. Don’t skimp. Later, when you’re feeling better, you can start to experiment with reductions.
Just a thought
Ya…you may be right. I’m not intentionally doing it, but I end up not being hungry, or I’m not prepared and don’t eat because of it. I need to find good quick snacks that aren’t nuts or cheese! thanks
I’m guessing you’re a girl from screen name kutekitten?
This doesn’t effect everyone but I’ve experienced it and a couple other women I’ve talked to have as well: highly estrogenic foods like flax and chia seeds wipe me out (they also give me periods from hell) so you may want to try omitting the flax for a while and start taking your magnesium instead. The flax may be causing a hormonal imbalance.
The suggestion to avoid chia seeds caught my eye. Having been diagnosed with uterine cancer (affected by hormones, esp estrogen), I’ve been doing research on the topic. Found this, which is PRO chia seeds:
“A great way to detoxify (excess) estrogen from the body
There are many great foods that help the body detoxify estrogen. Cruciferous vegetables such as broccoli, cauliflower, Brussel sprouts and cabbage contain several powerful nutrients that detoxify bad estrogenic molecules. These nutrients include indole-3 acetate, indole-3 carbonyl and diindolylmethane. These cruciferous veggies also contain sulfur containing nutrients such as, sulfuraphane and phenyl isothiocyanates – that enhance liver detoxification processes and destroy cancer cell formation.
Anti-inflammatory foods that are rich in saturated and omega-3 fatty acids such as 100 percent organic, grass-fed beef and dairy, organic poultry, wild-caught salmon plus wild game are anti-estrogenic. Plant-based fats such as, avocados, coconut oil and olive oil are all powerful anti-estrogenic superfoods. Raw nuts and seeds such as almonds, pecans, walnuts, chia and hemp seeds are rich in anti-estrogenic plant sterols.” Source: http://www.naturalhealth365.com/estrogen_dominance.html/
Another source is pro chia seeds:
https://www.drfuhrman.com/learn/library/articles/13/fight-breast-cancer-with-flax-and-chia-seeds
Another source pro chia seeds, and against flax:
I’ve found chia seeds to be very filling. I like to make the chia gel, and add it to things. Hope this helps.
Oh, and 2 thumbs up on taking magnesium! 
Thanks so much I love chia pudding! I took 2 mag pills last night and this morning. I will keep it up, I feel a little less blech today
Im about a month in as well. A few times I have gotten so light headed/letgargic that I feel like I might pass out. Chicken broth (high in sodium) or just eating salt straight up kind of helped but what helped the most was taking some magnesium citrate in water. I felt 100% better about an hour later. Maybe try some magnesium?