5 days into keto diet! need some clarification!

(Mick) #1

Hi everyone, i’ve been doing the traditional bodybuilding diet for a very long time, a little over a decade with many many cheat meals, high carb high protein moderate to low fat depending on if i have a show, i started the keto diet because i wanted to stay really lean year round, i download jason wittrocks keto cycle plan and i set up my fitness pal, i’m taking in 2100 calories 170-180g fat 93-100g protein and carbs are 40/Net Carb 17. I haven’t had any of the keto flu symptoms and it has been 5 days except for today, i feel extra lethargic today, but no headache or fogginess at all, i’m taking in 500mg magnesium supplement, salting my foods faithfully and keeping potassium high and i’m worried that i’m not in ketosis because i’m having no symptoms! maybe because i’m taking the right steps and doing it right possibly? also i’m worried some of the foods i’m eating may knock me out of ketosis, i drink over a gallon of water a day with a full lemon squeezed into it and also i’m a big fan of salad dressing, cheese etc but it makes me nervous reading the ingredient lists which contains a lot of unnecessary ingredients like sugar which i cut out of my diet. i promised my self i would test my keto levels this weekend but i want to wait until 14 days. thanks everyone!

my diet as follows

Bulletproof Coffee-1tbsp kerrygold butter/ 1tbsp coconut oil

breakfast-3 eggs scrambled/fried in extra virgin olive oil
2 cups spinach
1oz cheddar cheese shredded
1tbsp sour cream
1tbsp pico de gallo
1 whole avocado

Lunch-80/20 ground beef 4oz
1tbsp sour cream
1tbsp pico de gallo
1oz cheddar cheese shredded
1 whole avocado

Dinner- 4oz Chicken thigh
2 cups spinach
2tbsp olive oil
1/2 cup sauerkraut

#2

Are you measuring the amount of sodium salt you consume in a day? The avocados in your diet provide potassium, and the magnesium supplements look great, but the salt is a little vague. The typical recommendation is around 5000 mg per day and adjust from there if you sweat a lot, etc. Low salt could explain the lethargy, especially if you exercise.

The diet plan looks great and you probably are in ketosis after 5 days since it sounds like you don’t have any reason to go lower protein.

(James storie) #3

It takes time to become keto adapted. It sounds like you’re doing a great job! The only things I would worry with is the salad dressings and the shredded cheese. It would be in your best interest to learn to make your own salad dressing. And shred your cheese fresh. The pre shredded kind has added carbs to keep it from sticking. It may be that you had so much stored glycogen that you are just feeling the carb withdrawal.

(John) #4

Nothing looks out of place, keto flu symptoms are almost entirely electrolyte based and can be completely avoided. It sounds like your plan has got you covered on what you need so you might not get it at all.

I didn’t get keto breath or any of those kinds of things, my first sign was missing a meal without knowing and noticeably less hungry for a few days. I could have never missed a meal before.

(Mick) #5

Yes thank you! i bought chicken broth with high sodium and i’m drinking two cups a day, before and after my workout and the difference is night and day thank you!!!

(Mick) #6

quick question guys i know this is a little TMI but i have been having absolutely severe diahrrea for the past 6 days! when will this stop!?

(Jessika Nilsson) #7

You might be supplementing with more magnesium than you can handle, especially depending on what kind of magnesium you’re taking. I’ve heard that some use ‘high doses’ of magnesiumoxide as a natural laxative or smaller amounts to just help things along.
Different types of magnesium will help you with different things :wink:

Or maybe you’re guts still haven’t gotten used to a higher fat diet? And some can react to coconut oil in the beginning too, as they might not be used to the MCT in it, so that could be something to be aware of :slight_smile:

(Steffan Davies) #8

Hi Mick, just wondering how your getting on bodybuilding on Keto? I’m in a very similar position to you with my training history so I’m intrigued with your story as your a few months ahead of me, I’m just about to start Keto on Monday.