Not sure what I’m doing wrong massive headache, no energy can barely stand up tall just a feeling of bleh …
Upset stomach also.
I’m at 5’6 , 151lbs
I’m following 15g carbs, 60g protein, 100g fat based off my MFP app… give a little for the carbs to 20.
Should I be doing something different? I feel so sick I don’t want to move starting to think maybe it’s not healthy? Or bad case of “Keto Flu”
Also taking a magnesium supplement in 2 cups chicken broth.
Think of it less as the “keto flu”…eating fat isn’t causing your woes. It’s more like “carb withdrawal”. You’ll be fine - get your electrolytes and ride it out.
Yes I’m restricting carbs because I’m at my last 15/20 pounds I was restricting before keto.
Dehydration and carb withdrawal.
As you are first starting, you can and may want to drink a lot of water each day. When you feel hungry, drink water, when you have a headache, drink water. Over time, your body will balance out and you won’t need the water.
And as a side note, it may not be a great idea to go cold turkey into it. You can always spend a week lessening your intake each day until you get towards your goal. There is no shame in that, and it can be much more healthy.
Lastly, a pre-prescribed amount of nutrients (x amount of carbs and x amount of this and that) may not be healthy either. Every body is in a different state of health when they start and you may have to adjust it for your self to get an idea of where you want to be.
Ketosis is simply the process that happens when you haven’t eaten in awhile. You can easily start by eating an early dinner (4-6pm), sleeping and then trying to not eat for as long as you can. You’ll be in a state of ketosis if you last past 10-11am. If you make it til around 1pm, you’re doing awesome. — do that for some days and learn the ropes, slowly pushing yourself further and further and learning what is useful to eat or not to promote your lasting longer. Eventually you will feel comfortable enough to experiment more with it.
To just blindly follow detailed instructions from the internet could be slightly harmful or at least scary.
These are my thoughts exactly. We are all different so take your time. I personally didn’t supplement with electrolytes and got almost no keto flu, but I don’t fully understand why and wouldn’t tell people they should follow what I did exactly. We all want exact direction to follow but truth is you are unique and will need to adjust these strict protocols to what works for you, and I would do it gradually.
I never really ate any thing but brown rice or sweet potatoes rarely I was more of a candy sugar cake issue … I didn’t think I was going to fast sine my issue was sugar … I’ve always done intermittent fasting 16/8 (12pm-8pm) with lots of water really did this to bust sweeets n the fee carbs I did do … I don’t trust myself winging slowly because I’ll keep making excuse 
and be stuck where I have been… ahhhhhhhhh this sucks
Well you can still dive into it with restrictions if you want.
When do you usually wake up and when do you usually go to sleep? On average.
From there we can make a very simple two meal a day program that has 6-8 hours between the meals. Scaling up as you get better at it and sleeping or drinking when you are undeniably hungry.
I wake up between 9/10 am depends on daughter and bed about 10/11 …
Typically eat at 12:10 … snack about 3/4 and have dinner at 7/ 7:30
I’m going to be honest with you. I was like this for the first three and a half weeks. I hope you don’t experience it as long as I did, but prepare for the possibility.
It does go away, but you have to power through. Talking card of electrolytes helps, but it didn’t eliminate it for me.
It’s your body adapting and it has to go through this phase to get to fat adaption.
Take it as easy as possible. Don’t try to do anything too strenuous workout wise.
Aww man it’s horrible I’m pushing through though! My toddler doesn’t stop and that what gets me but thankfully being a stahm I can rest for the most part!! But I actually just mixed 1/4tsp into 8oz water TWICE. And I have a burst on energy now !!!
Are you hungry? Your calories are too low. If you are in any way hungry, you should be eating some more fat. Right now your focus should be on getting used to burning fat.
And of course what everyone else says: more electrolytes and salt. Just eat as much salt as you can.
Cheers
Alec
