4 months in and Advice Needed

(Jennifer) #1

39 y/o female
current weight 171
started keto in April/2018
My current macro goals are carb 20 / fat 120 / protein 94 with 1536 calories and for the most part I meet those goals.
I have a stationary job
For exercise I do a brisk walk (17’07"/MI average) 4 times a week, 2-3 miles each time
I have leg cramps just about all the time.
I drink at least 90 ounces of water a day
I put no salt in my water once a day (1 tsp.)
I also strive to eat food high in potassium
My sodium levels are always higher than they should be according to MyFitnessPal
I take a trip magnesium complex supplement as I have IBS-C (it doesn’t help but I take it anyway)
My ketones are higher than I would like them at around 4-5.5
My blood glucose varies from 58 to 77 before a meal ( I do not have diabetes)
I use a Care Touch blood tester for my ketone and glucose testing.

My issues is all of a sudden (within the last month) I am getting very lightheaded and dizzy (especially upon standing). The other issue is I am getting leg cramps (they suck). I walk as much as possible, even when I am dizzy or not feeling the best). Another issue is that I am stalling at the moment (total weight lose is 19.2 lbs)

Does anyone have any advice for me?

(Omar) #2

I know many will disagree but 2.6 liter of water is too much for me.

You will flush your electrolytes.

(Jennifer) #3

I don’t necessarily disagree. I normally drink because I am used to it and when I don’t I am “thirsty”. Also, according to my scale (that measures your body water), I still have an inadequate amount of body water (40.1% to 42%). Now of course I am more inclined to go off what my body tells me (thirst) rather than a scale.

I realize I may be flushing my electrolytes, hence the no salt & magnesium supplements.

(Omar) #4

If you are thirsty then you should drink

I just listen to my body

(Andrew) #5

Calcium might help. It’s another of those things that make nerves fire correctly. Or maybe Epsom salt soak if that Mg isn’t absorbing.

Seems like a lot of no salt but I don’t think it would cause cramps or anything.

Blood levels are awesome. I’m jealous.

(You've tried everything else; why not try bacon?) #6

Recent research is showing that we are healthiest when our daily sodium intake is around 5 grams. This works out to 2½ tsp of table salt, including the salt already present in your food. The symptoms you describe sound like low sodium. You might try increasing your salt intake, to see if that helps. If MFP is using the current U.S. recommended daily intake, then it is telling you to keep your salt far too low, especially for someone on a ketogenic diet, since we excrete more sodium when we don’t eat a lot of carbohydrate.