2 weeks of Keto - help needed

#1

Hi all!

Just started a Keto Diet 2 x weeks ago after gathering a lot of data on it. I have been very detailed and have been using MyFitnessPal through the whole process. My macros are pretty good, fat around 75-80, protein 15-20 and carb around 5% (and yes, my total carbs never went over 35g).

My main reason for starting Keto was not fat loss as im already in solid shape and i workout 4 x days a week. I started Keto because of health issues and my problem with carbs. I have Ulcerative Colitis (bowel disease) and after 2 weeks of Keto i have to say my symptopms are gone. No gases, no bowel problems, no diarrhea, no anything, i feel like a free man. So in that sense im really happy + ive proved to myself that carbs, sugars are bad to me. The other reason i started is also to lose some belly fat and possibly get shredded (but not main reason obviously).

Thats the good thing, the bad thing is that after 2 weeks im still feeling like s***. Im out of energy, my muscles feel so soar, hands and legs esspecilly, at gym i underperform, im hungry all the time. I eat around 3000 calories, sometimes even more. I suplement with magensium, add a lot of pink salt, eat avocados for potassium.

My question is, is that normal after 2 weeks? Am i being unpatient? I started Keto to get rid of that carb hunger and hunger in general also, but so far im still craving foods badly.

I dont want to give up, but i wonder am i doing something wrong, or do i just have to keep being patient.

Thanks in advance!

(LeeAnn Brooks) #2

Yes. It’s completely normal. Stick with it and it will get better (though it may get worse before it does). My performance went steadily downhill for the first 3.5. And it’s a gradual uphill once energy does start coming back. But it does get better.

#3

Thanks!

Yeah it makes sense, i mean i have been on carbs my whole life!

Will definetly keep up, no turning back after making it this far!

(Empress of the Unexpected) #4

I was really tired at two weeks and just hung out on the couch. I’m at three and a half weeks and feel good and today was the first day I didn’t need to snack endlessly. Keep at it. Make sure you are eating enough. Results come when you least expect them. I’m only trace on the urine strips but my body feels better in a way I can’t quantify. I am excited to see what another month will bring. Don’t get discouraged just keep reading about the evils of the SAD.

(Chris W) #5

Depending upon your macro I would make sure you are solidly in the maintain range. You should not be hungry all the time. If you are on the 3K area were I am at now you ought be in taking a lot of fat.
Now the problem with being 2 weeks in is your most likely keto adapted but you are not close to fat adaption yet so you have some energy management to worry about. You are relying on your liver to produce everything you need. So my advice to ease off of cardio if you are. That is normal, if you are heavy lifting you may need to cut back some. If you get crazy with either you can induce gluconeogenisis more than you would like. Given your calorie intake though you should not have much of an issues. The main key to making it to fat adaption is keeping your keytones as high as possible, without int interruption. Once that happens you will have more energy every day. Cardio will not be what it was, but lifting should be OK unless you are trying to go super shredded.

(Leslie) #6

It appears that you’ve done some relevant research on this WOE but you lack practical experience.
It takes a while for most people to become fat adapted which is a much more comfortable form of ketosis. It’s never achieved in the short term and until it is, one is likely to experience any and all side effects of carb withdrawal…
Try not to oeverthink it
Stay in the macros
Add more fat like grass fed butter(kerigold), coconut butter, coconut oil, olive oil, avocados, salmon, pink Himalayan salt, sea weed, fermented foods
Don’t think short term. Be focused on the long term goal and what it is you’re trying to achieve
Feed to satiety. Don’t feed to habits. Recognizing habits can be a big clue to our eating

Remember, this is like s rest for your entire life
Slow and steady wins the race
Keep calm and keto on

(Jay AM) #7

While your fat percentage may look high, being hungry means your body wants more. Consider looking into fat bombs to add. Eat fat to satiety. You shouldn’t feel hungry with keto. My first week, I was really starving and just ate and ate, making sure fat was a big part of it. I think I hit near 3k one day where the fat was 90%. The next week I could barely get 900 calories a day before I was so full that another bite may well have keeled me over. I’m back to basically normal now. So, there is an adjustment period. Make sure each meal leaves you feeling full and like you couldn’t eat another bite. If you think you could go for dessert, get more fat.

As far as exercise, you may consider lowering your training for now. Either lower the intensity and weight, cut days, or stop altogether for a few weeks. Your body is creating ketones but, it’s not efficiently uptaking them and it’s still looking for extra glucose to run on. Meanwhile, your muscles are losing their glycogen. This causes initial muscle weakness and lowered training output, it can also cause much slower recovery. Fortunately, keto is protein sparing and you shouldn’t lose much muscle if any. However, you will have to retrain your body to work with its new energy source while exercising. You’ll need to start with lower weights and shorter cardio bouts if you do cardio. Once you hit fat adaptation in 6-8 weeks (this is average and doesn’t mean everyone gets there in this timeline, it may take longer than 8 weeks but isn’t often shorter than 6 weeks), you’ll find your endurance and stamina are increased. In the meantime, check out Jason Wittrock on YouTube, he’s a 5% body fat fitness model on keto and gives good advice.

#8

Thank you all for the feedback and comments!

JAM - yeah, Jason inspired me to go Keto, bought his book and saw a lots of his youtube vids, great guy!

This is all i needed to press on, some good advice and motivation! thank you :slight_smile: