All good till week #4

(Maigais) #1

Hi

Started Keto 4 weeks ago.
Details about 91kg@ 20-22% BF

Activity: I do weights 3 times a week, 1x kickboxing and ridding my bike about 100-150km a week.

Initially I set to intake about 2100kcal
1st week was ok
2nd week was rubish but not to bad.
3rd week I increased callorie intake to 2600kcal 25g fat 130g protein and 220g fat, I was flying
4th week I just feel absolute shit, just want to sleep and have 0 energy.

Note about electrolytes I was doing 1/4 tsp pink salt 1/2 tsp lite salt and 1 teaspoon with heap Natural calm every day.
Since I have never added lots of salt to food and do not eat too much processed food. I suspect I am in sodium deficiency.

Last night I had 3 tsp of salt that seemed to help a bit.

This morning I had 1tsp of salt and bit of normal electrolyte drink. But just feel terrible.

I take in MCT coconut oil, eat fish lots of green veg. I do not want to call it quits, as when it’s working its really good.

Anyone has any ideas???

TY

(Roy D) #2

Did you mean 25g Carbs, 130g protein and 220g fat?

Could be a salt deficiency, or maybe you’re catching the flu? Maybe your body needs a day or two to recover.

Regular table salt is Sodium. Keto can also suck Potassium and Magnesium out of your system. You can also try supplementing with Potassium (“light” salt from the grocery, or Potassium Chloride granules from the health food store), and/or Magnesium. (I’ve heard that a magnesium shortage also shows signs of leg cramps.) For Magnesium, you can get a magnesium supplement (pill), or soak in a solution of Epsom Salt (magnesium can be absorbed thru the skin) for about 1/2 hour.

Is your water intake adequate?

Recommends you give it a few days and KCKO

(Maigais) #3

Thnx for response. Yep it is 25g Net carbs.

My electrolyte drink contains 1/2 tsp lite salt, by my calculations its about 1000mg potassium, rest comes from food.

Magnesium comes from Natural calm. about 350mg

I will track water, I think its about 2 - 2.2 L per day (Not counting coffee)

I do not think its actual flu, its summer here. But It kind of means I have been doing kickboxing at +35 C without adding extra salts.

I will have rest for two days, think have had 16 days of non stop exercise where I just kept on pushing for bigger numbers.

(Roy D) #4

35 deg C = 95 deg F

Heavy exercise in hot temperatures at ?? humidity levels may equate to heat exhaustion.

(Maigais) #5

Its not that humid here more of dry heat, however shitty feeling appeared after that session.

(Garry (Canada)) #6

You sound dehydrated.

I’m not very active and I easily consume 4+ litres of fluids daily @ 77kg.
(BTW… it’s winter here!)

(What The Fast?!) #7

You need more salt. 2-3 tsp a day, I’d go on the high side if you’re working out a lot. I also live in the dry heat and I work out; I drink extra water and take extra salt - it will make a big difference.

(Maigais) #8

You need more salt. 2-3 tsp a day

Yeah from what I have been reading this morning sounds like thats direction I need to go.

(matt ) #9

Take salt BEFORE you exercise. You lose a ton when you sweat/exercise and your body will find salt internally when the diet does not provide it.

(matt ) #10

Plus keto requires an uptick in salt consumption even without exercise

(Maigais) #11

Am doing about 2 1/2 tsp salt and taking rest. feeling much better.

Taking 4g of salt in 200ml water is not best idea :slight_smile: also made bone broth couple glasses of that and I feel like life coming back.

#12

Hey Maigais…I don’t have any advice as I’m only on day 6…but I’m curious as to how you did the first couple weeks with your exercise routine. I have a similar routine, strength training (both with weights and body weight) 3x/week and I run 3x/ week as well, total of 20 miles. I’m having a hard time with exercise. I feel I have no strength. Running is slower too. I’m actually heading out in a minute to attempt my weekly 10 mile run and I’m not sure I’ll make it. :confused:
So, I’m curious what your experience was…

(Maigais) #13

Hi Elz

I did training like I always do :slight_smile: 100% and more

1st week was ok. I assume there was some sugar still in body. 2nd week was rough at 2100kcals, but thats cos I was in more then 20% calorie deficit. As I wrote I increased calories to 2600 in week 3 and I was flying. But since my intensity went up drastically I depleted all salts and 4th week was so bad.

Here are my thoughts.

  1. In week 4 I switched to too much fat calories to coconut fat - probably about 75% and I do not think my body can absorb that much coconut fat yet.
  2. Calculate your electrolytes - all these tsp measurement is not precise. Do weight everything and make sure you have enough salt. Intake must indeed be 12g (3 tsp) of pink salt, especially for 10mile run.
  3. do not do heaps of salt in one go … disaster in pants
  4. Bone broth was something that made huge difference. I made batch this weekend.After having about 1L of that stuff I just feel 100%. I will now have glass of bone broth in morning and then one in evening.

It is so easy to get lost in chasing performance. Better to listen body for first 4 if not 8 weeks.

For this week I will take intensity back bit and see how it goes. I will post back how is progress this week.

M

#14

I’d say better to listen to the body always, really. Keto is a way of life that involves lots of body listening. For me at 9 months in, I especially love the the “fast today?” or “keto feast day?” window that arises after significant fat-adaptation. The body is our friend, and training + keto is such a wonderful way to experience our potential!!!

Yep, bone broth and enough salt is MAGIC. Dr. Phinney recommends at least 2-3 grams sodium a day, and says that even too much, such as 5 grams, is better than too little in terms of impacts on physiology.

I use collagen peptide powder for bone broth due to current lifestyle, but homemade 48 hour simmered carcass w/ a few tblsp lemon juice or apple cider vinegar is the best!!! So many immune and glandular benefits as well.

The thing about bone broth is it tastes much better with plenty of good fat and good SALT! :sparkles:

(Maigais) #15

“Yep, bone broth and enough salt is MAGIC. Dr. Phinney recommends at least 2-3 grams a day, and says that even too much, such as 5 grams, is better than too little in terms of impacts on physiology.”

Note on that it is 2-3g sodium not salt. 3g sodium is ~12g pink salt.

#16

After having visited some comparison charts I still don’t know what that looks like though. I’m thinking it’s a couple teaspoons?

I’ve just salted to taste and felt free to drink salty broth - I also use himalayan salt water in the morning. So 2-3g sodium is a lot of salt, that’s very good!

(Maigais) #17

Well it was not electrolytes. MCT oil doesn’t agree with me. Cos I though lack of energy is due to not enough food I kept on upping MCT. Removing MCT and coconut oil fixed lack of energy.