Day 8 on keto please read. Help

(Elizabeth) #1

Hello. So I’m on day 8 of keto and according to the urine strip I’m in high ketone levels. And I can’t sleep. Which means I’m in ketosis??? And I’ve lost 9 pounds. But I still feel crampy all over n kinda weak??? I ate some nutritional yeast yesterday and have added an electrolyte powder as of yesterday as I was only getting about a cup of spinach in a day because I hate veggies but can tolerate spinach. I figured I was low on potassium and b vitamins. Also I’m not hungry. I had to force myself to eat today n could only get in egg salad with 4 eggs, some mustard and a bit of dukes mayo which has 0 sugar. So any ideas why I’m still feeling icky?

(You've tried everything else; why not try bacon?) #2

Ketosis generally begins as soon as insulin drops low enough, as a result of lowering carbohydrate intake. You may or may not feel more energy from that; it’s very individual.

Feeling “kinda weak” is normal. Your muscles have been deprived of glucose and are limping along on ketones, until they can reactivate the cellular pathways needed for fatty-acid metabolism. This “fat-adaptation” period generally lasts six to eight weeks and it’s not permanent. It’s why we call keto a “way of eating” instead of a quick weight-loss diet. Give your body time to re-regulate its hormones before worrying that this way of eating is not working for you.

#3

First and foremost, welcome to the Keto lifestyle. You sound a lot like I was at the beginning. I just wasn’t hungry at all but yet felt the need to try to eat. My best advice to you is to simply listen to your body. Eat when you are hungry, don’t when you aren’t. When you do eat, try and eat the keto foods that you crave, don’t worry too much at this point about vitamins, minerals, etc. and let the rest of it fall in to place. As mentioned above, this transition happens in weeks or months not days. Relax, don’t over think things at this point in the process, and before you know it, you will be feeling better than you ever have in your life.

As to the sleep part of your post, I have suffered for years with bouts of insomnia. In fact, I’m going through one right now. My mind simply doesn’t shut down. The only thing that I can do is just to use it to my advantage. Catch up on some reading, do some exercise or extended walks. This too will pass eventually. Just hang in there.

(Elizabeth) #4

Thank you!!! I know rest is important while in this transition phase. What about walking would that be ok and even encouraged?

(Elizabeth) #5

Thank you! Waking up every hour to pee may be the exhaustion lol

#6

Oh yea, that happens to the best of us. For me, it is usually 12:15, 2:00, and a little after 4:00. If nothing else, just know that you are not alone.

(Marianne) #7

My take, you aren’t eating enough. In spite of not “feeling hungry,” I’d get on a consistent eating plan to feed your body and your metabolism. It’s important in the beginning. Your whole metabolic process is converting from carb burning to fat burning. You want to fuel it with sufficient, fatty, rich food. For the first 3-4 weeks, I’d eat three ample meals a day. If you keep the carbs under 20g/day, I believe you will still lost weight - and it won’t be just water. At least that worked for me.

I don’t like many veggies, either. For me, they were just a conduit for salt and added fat. Find the ones you like and stick with that (for me, I LOVED brussels sprouts, and maybe a plain romaine salad). Again, any veggies were mainly conduits for bacon grease, butter, or home made blue cheese dressing. I confined my veggie consumption to dinner only. That really helped to keep the carbs under 20.

I’d ditch the pee strips or any other ketone measuring devices. If you keep your carbs under 20, you will be in ketosis, no matter what those things indicate.

I think once you start to eat, you will begin to feel and sleep better. Good luck!

(Elizabeth) #8

Thank you. I have been eating about 900 calories a day in one meal lately. And staying under 20 carbs n getting plenty of fat according to my macros calculator anyway. I noticed if I drink an electrolyte powder I feel better for 2-3 hours so maybe I need more potassium?

(Robin) #9

900 calories is too little unless you are a very tiny fun-sized person. That will sabotage your body and your health. Share some info like age, weight, height, etc and we can be of some help… instead of pointing out what you’re doing wrong.
You got this!

#10

I think it’s very lucky if one doesn’t like veggies as they can just not eat them… I was a huge veggie lover (except leafy greens, I never ate them except cabbage and iceberg lettuce. I tried to eat spinach and failed) and it was a very serious hindrance for me. WAY better without them. Though some people find vegs helpful, that’s fine too if they like them. (Maybe it’s different far from carnivore. IDK, I went from vegetarian on/off keto to on/off carnivore-ish and it was a huge improvement.)

I would eat without hunger, appetite and all the other urges to eat too. Nutrition is important. The body can be super confused after a big woe change but it needs food. It’s fine to skip a meal or a day and have lower-cal days occasionally but it shouldn’t go for too long.

900 kcal is super tiny, definitely far from enough for almost everyone. I know that I can’t function below 1600 kcal so I always make sure I eat that much at least if I already had 1-2 low-cal days (not like it happens often). I have multiple reasons for it, my body throws a binge-eating temper tantrum if I don’t eat enough for 3 days… And that’s not fun. Better to fix things before it comes to that. 1-2 low-cal days can’t even harm my metabolism but it’s not okay for longer (at least for me but as far as I know, it’s “dangerous” anyway. quote marks as short term starving is easier, quicker to cure but well, still not good and why to risk things? 900 kcal is clearly starvation for most people, 1500 seems to be that for me, 2000 is that for my SO… so it’s individual but 900 is extremely low and sounds especially bad for someone who is new to keto so there are big changes and probably some hardships so nutrition problems are really not something we need then. I only wouldn’t eat more if I would gag every time I tried. I would quit keto then but that’s me. I would try zillion things first. Using less satiating, less fatty food, whatever helps. IDK if you go for some fixed percentages, don’t do that. You need a high protein percentage if you eat very little anyway and it still wouldn’t be as good as eating enough calories too… 4 eggs, the normal ones for me, other countries call them extra large… that’s about 24g protein. not good. even keto can’t make miracles, low protein intake causes muscle loss.)

(Elizabeth) #11

I weigh 217 currently, I am 40 this month, and I’m 5’2". I find it hard to make myself eat when not hungry.

(Elizabeth) #12

Thank you. My point in eating keto is more importantly to be healthy. Not just to lose weight. And I thought you had to eat veggies to get all your nutrients or most of them anyway. But I do often have to “choke” them down. Now give me eggs, hamburger, chicken, nuts or cheese n I’m happy lol

(cheryl) #13

just eat what you like until you get to where you feel like adding veggies in

#14

Hello and welcome. What you’re experiencing now is common. It will pass. Any big change in your diet will have unpleasant consequences - even when going from the totally unhealthy SAD to healthy keto.

You’re fortunate that you don’t like veggies. Don’t eat them. Drop fruits as well; you don’t need them either. You can have a perfectly healthy and long life if you never eat another carb, including veggies and fruit.

Most of the weight you’ve lost is water. The rate of loss will fall, so expect that. 1-2 pounds per week is typical and sustainable long term. As for not being hungry and eating only 900 cals per day, that will likely change as well. A common admonition on these forums is to ‘eat when you’re hungry’ and ‘stop when you’re not’. Over time your appetite will start to match your energy need. Keto is not the low carb version of CICO - calorie restriction is not the tool. On keto, carb restriction is the primary tool because it lowers insulin to allow you to utilize your onboard stored fat relatively painlessly.

Assuming your sleep issue is due to increased ketones fueling your brain, it too will pass. Ketones are much more efficient fuel than glucose so your brain is ‘firing on all cylinders’ for the first time in your life. As it adapts to ketones the over reaction will subside.

Hope this helps.

(Elizabeth) #15

Yes thank you! It was helpful

(Robin) #16

I also had to make myself eat in the beginning. But that was so much better than fighting cravings.
8 days is simply not long enough to evaluate. 8 weeks is getting there. 8 months (which pass quicker than it sounds) will be a better vantage point for viewing your own path. It really is a process.

None of this is to say stop “bugging’ us with your feelings and questions. Keep at it!!!
We are patient and have all been there. Be sure to really read through the Newbie category.

Also be aware that you will probably receive some contradictory advice here. We have such different approaches and results and philosophies…. But the basic being stay below 20g carbs and eat enough. (Even when you don’t feel like it.)

(Elizabeth) #17

Oh man do I not miss the cravings! And I felt so awful on sugar and have many health problems and health risks that are definitely related to insulin resistance. So if it takes me a few months to get to where I am then feels Ng Great all the time so be it. Better than another 30 years of my feeling horrible every day!

(Elizabeth) #18

Also do you think with the way I’m feeling now walking at a slow pace for 30-45 minutes would be good with how I’m feeling right now?

#19

Oh, you will eventually have cravings again. Only this time it will not be for carbs and junk. It will be for the new, quality food that you will have discovered on Keto.

Or, your new craving will be for a fast. It’s too early in your journey to even think about intentional intermittent fasting. But trust me, it will come. When it does, don’t worry. We have a great group of fasters here on this forum that will be there for you when that time comes.

(Robin) #20

Only if you up your calories. Exercise doesn’t have to be on the front burner until you find your balance. Exercise is good for you so you can be strong, but not a necessary ingredient.