Day 9 - Feeling super tired today

keto
newbies
science
(Patrick) #1

I was feeling tons of energy last week but am exhausted today. My strips have been darker than I’ve ever seen and my food log shows that I’m keeping within my macros. I’m guessing this is the keto flu phase? I guess I’d better drink some bone broth this evening. I’ve already lost 9 pounds but it’s probably water weight. Keto seems to allow me to think more rationally when I’m hungry. I can’t wait to see what my weight is next Friday. Wish me luck!

#2

Are you watching your macros? It’s very easy to under eat when eating keto and that combined with keto flu wouldn’t be fun.

(Patrick) #3

I am definitely eating less but sticking to the percentage ratios. I’m guessing I should try to hit my daily protein goal at least.

(Robin) #4

Do a quick check of how many calories is required at your current weight and your goal weight. Them aim for somewhere in between. (You can adjust as your weight drops.) A sure way to sabotage this is to eat too little. You can actually eat MORE. Freaky, crazy, and wonderful!
And welcome! You got this.

(Patrick) #5

Thanks for the information. I do think I need to eat more tomorrow. I’m to stick a little below calories I should have. It’s so strange how keto allows me to walk away from bad foods. When I was eating vegan or sad, it seemed impossible to not eat.

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

Since a ketogenic diet relies in part on the hormonal effects from reducing serum insulin (since it no longer has to respond to the high glucose load from a high-carbohydrate diet), the quantity of food we eat is not nearly as important as the effects of reduced insulin and the other hormonal effects of eating better.

What this means is that you can and should eat enough food to satisfy your hunger. At first, this may seem like quite a bit of food, but the point is to avoid triggering the body to respond as though there’s a famine going on, and appetite generally settles after a couple of weeks. At that point, you will naturally be eating an amount of food that will allow both the fat you eat and excess stored fat to both be metabolised. If you search on these forums, you will find plenty of posts from people who said their fat loss didn’t really get started until they began to eat more.

For this process to work properly, the only macro we need to worry about is our carbohydrate consumption. As long as we keep that low enough, insulin will be low enough for our liver to make ketones, and for our metabolism to run on fat rather than glucose. There is, of course, an adaptation period (around two months for most people), but once you are past that, you should be fine.

#7

Do what works for you, but I’d recommend ditching %'s and going with grams. You can both severely under and over eat and still hit your percentages perfectly, which is why they don’t work.

(Patrick) #8

Thanks for the explanation. I’ll be sure to keep carbs under 20 grams and eat fat to satiety. Keto breath started kicking today.

(Patrick) #9

I’m definitely counting protein crams and ensuring that I get the proper calculated amount. I’m keeping carbs under 20g and fat I’m doing unlimited to satiety. I think everything is progressing because keto breath started kicking today.

(Patrick) #10

Still going strong but do not feel fat adapted. To be fair, it’s only been 19 days. I still get cravings for carbs but it’s a bit easier to fend them off. I’ll just keep going and know that the best is yet to come.

(Butter Withaspoon) #11

You’re doing great! Observing the changes in how your body feels and functions is a good way to approach it. Sometimes it helps to think:
Fundamentally change how your metabolism works; observe the side effects. One of the side effects is fat loss, but you’re allowing it to happen rather than making it happen. This has always served me well.

And because nobody said it yet, Good Luck :crossed_fingers: :four_leaf_clover: :muscle:

(Robin) #12

Is there anything you might be eating that even resembles carby food? Sometimes eating keto friendly versions of sweets or baked food can make your mind crave the real deal. Or if you are eating sugar substitutes, that can keep the cravings going too… even if you stay under 20 g carbs.
If you are being as good as good can be, you will surely turn the corner soon. Most of us (not all, but most) will say that the total lack of cravings is (aside from health) one of the best aspects of keto.
Keep at it. You got this.

(Patrick) #13

Only very small amounts of stevia are rarely used in coffee. However, I am very strict and not including fat bombs, keto cakes, and things that I believe caused me to fail in the past.

(Patrick) #14

Thank you for the luck. I can definitely tell there are changes - I just haven’t turned the corner to full energy yet.

(Patrick) #15

Broke the diet badly today and am bummed. It’s around day 21 and I’m down about 18 pounds so I think I need to just keep going from this point forward.

(Robin) #16

Yep. Like the song says,
“Pick yourself up, dust yourself off and start all over again.”

(Patrick) #17

Really hoping it doesn’t kill my progress altogether. Hope to get back into ketosis asap.

(Robin) #18

This is actually the silver lining. When pour body strongly communicated the effects of going back to crappy carby food. You’ll remember this and quickly be able to ask if it that treat is worth the consequences.
So, congrats on living and learning.lol