I’ve been feeling lethargic and weak for the past week. After the first 2 weeks I lost 4lbs ( I’m sure water weight). Then by about the 6 or 7th week I was down 8lbs total sometimes 10lbs (mostly 8). No other loss since. I came into keto for weight loss but want to stay for those occasional clear and focused brain. I keep waiting for those days to return. Can you look at my day of eating and give some feedback to return to a well oiled machine?
Age: 64y/o female
Hgt: 5’4
SW: 176lbs
Present: 168lbs
Average daily meal:
B: Cheddar cheese omelette with 2 slices of bacon and asparagus.
L: chicken burger patty with cheese
D: Rib eye, sauteed mushrooms, and spinach with organic butter.
I drink at least 3 quarts of water and an occasional diet coke.
An occasional evening snack of cream cheese with stevia.
I’ve had headaches the past 2 days that I took Advil.
Otherwise I don’t have any disease that I know of. Doctor appointment scheduled at the end of the month for my yearly physical.
What’s going on with me???
11 weeks keto and feeling crappy. Can someone assess my day and give feedback?
What is your salt intake like? We generally need in the 10-15 grams daily range, in order to keep enough sodium in our blood. (Ten to fifteen grams is 2-3 U.S. teaspoons; this amount includes the amount of salt already present in your food, btw.) Part of the reason is that government recommendations for salt are far too low for health, and part is that in the absence of carbohydrate and high insulin, the kidneys excrete sodium more readily.
So keep your salt intake up, and drink to thirst, not to a predetermined goal. That will help keep your blood volume at a good level, your blood pressure low, and will also, you might like to know, help to regulate your levels of potassium, magnesium, and calcium.
Hi @Ely,
- Lunch chicken burger patty - if you are buying those pre-made, read the ingredients carefully, consider whether they are too processed (real unprocessed chicken thighs fried in butter would probably be better)
- Eat the cream cheese, drink water (with some salt in it to avoid electrolyte issues)
- Skip the stevia and diet coke - they mess up your gut, which is responsible for absorbing everything else correctly
You are at a plateau - if you are not already, some exercise might be a good idea. Not “necessary” for Keto but great for plateau busting. Also, think about your sleep and stress levels - problems there can stop progress.
Finally, if you exercise and have sleep and stress under control, you may consider skipping breakfast - having the foods you would have eaten at breakfast spread out over your lunch and dinner (giving you several extra hours in the morning of low insulin.
My first thought was what’s in the chicken burger. The reason I ask is that after lunch drop out has always been a problem for me and even on keto I find it happens if I eat nuts or soft cheese during lunch. I don’t know why but I get tired, achy and grumpy.
Anyway, have you tried to wipe this menu and try different options to see if this makes a difference?
(I am also someone who eats three meals a day.)
Oh yes, I meant to add that I bought Himalayan salt and sprinkle that on most meals
Thanks Paul
Okay, so your salt is good. Now, as others have suggested, scrutinize the labels on your food for hidden carbohydrate, especially sugar (it can hide under different names). You have to look over the list of ingredients as well as the nutrients label, because in the U.S. they are legally allowed to play games with the serving size in order to avoid listing sugar.
I really want to exercise Robert (being an runner in the past) but lately every morning I am so disappointed with my energy level. I stay in bed. Sad.
That will change, as your muscles adapt to metabolising fatty acids instead of glucose. The process takes about 6-8 weeks, in most people. Sometimes a bit less, but people also report that it took them longer. I believe it’s related to how insulin-resistant we are.
This (lack of exercise) is probably contributing to the problem then.
It really might be best to force yourself for a couple of weeks (journaling about it as a reminder and for progress monitoring) and see if you can get yourself to start looking forward to it.
Given your age - exercise might mean the difference between being stuck in a wheelchair and dependent on others for lots of things in 5 or 10 years vs. making a significant extension to your “health span” - able to briskly walk, get out of chairs without using your arms, hikes with relatives etc.
Great!
Notice, I am not saying exercise for weight loss - this is more about letting your Keto weight loss plan work best.
Also, keep in mind, as you grow older, you lose muscle mass naturally. As well, muscle is expensive metabolically to keep around so, your body will not necessarily hold on to it if you don’t do any exercise that it has to then adapt to by retaining or adding muscle.
In your 60s and 70s, it just takes an event or two to get your muscles down to a point where they are pretty much useless. Could be a feeling that there is no need to get out of bed for a job because you’ve retired, could be depression, could be a broken hip - with any of these you are in real trouble and might lose your independence. Reversing the problem (adding back muscle) becomes very difficult as the age goes up.
Wow, that was such a GREAT answer. Just got off the treadmill. 4.2miles in 60 minutes. Crazy but I feel like a weights been lifted. Amazing how a stranger can motivate where family can’t. Now I see shin splints in my future instead of wheelchairs! Lol, just kidding.
I wonder if it has nothing to do with your diet at all. Your description of total lack of energy reminded me of a time, several years ago now, when I felt the same way. It ended up being thyroid related. You are seeing your Dr. soon–hopefully he or she will take a look at your thyroid function.
I’m putting on my work out close. You’re the best Rob!That also crossed my mind. I’m writing down all the lab work I want the doctor to draw. My tsh level has been 5 on a couple of occasions, not treated it came down, but I will check. I think I may have been feeling sorry for myself this past week. Another Summer just gone by, heavier than the year before. But it’s a new day. I need be positive and actively take part in this Keto process. So many positive people on this forum…I need to start listening. Thanks Julie.
Maybe so, however, just get on that horse, and by fall/Christmas you will weigh less than last year and feel fabulous and healthier than you have in a long while. Yes, girrlll; it’s true!
Don’t fear the holidays; for me, it is so easy to stick to keto - just eat meat, pepperoni, veggies with dip or butter, salad with full fat dressing, deviled eggs - and eat until you are full. Bring appetizers and food that you love and can eat. For me, I don’t want to dabble in cheating during these vulnerable occasions when there are a lot of bad foods around (sugar, carbs). As long as I don’t get started or take that first bite, it is not difficult to keep my food addiction at bay. Please keep us posted!
Thank you Marianne. I will keep you updated. A light went on yesterday. I’m back moving and even lifting some free weights that I have. I needed a little shove, this is the best place to open up.