Hello there! I began my keto journey on January 23rd after doing a lot of research and figuring out my macros. I mostly want improved energy and mental clarity, however, some fat loss would be nice as well. I am 2 weeks in now and am still struggling with low energy, and low moods since starting. I’d really like to get to the gym/yoga, but can’t seem to find the energy. I have played around with my macros a bit. Added in extra carbs at night (an apple some nights), increased water intake, added in electrolytes, tweaked the fat, and the protein… but still nothing. I just feel like my energy is zapped and I’ve been feeling so low. I’m going to keep going because I know there are so many benefits to eating this way, but I’d really love to be able to move my body and feel like myself again.
Fatigue when starting out
If you’re having an apple some nights, you’re likely dragging out the transition. If you want to list what you’ve generally been eating day to day, the group can probably help. It’s possible (based on the fact you’re still eating some fruit) that you’re still eating too many carbs, and maybe not enough fat.
How’s your salt intake. It took me 3 weeks and plenty of salt to feel better
For my fatigue issues the first month, I had to resort to actually taking extra salt (beyond my usual morning himalayan salt water) in a couple of ways: by pouring bits into my hand and snacking on salt most every day - as well as adding an evening mug of salt water - besides salting my smoothies and other food!
Months 2-5 I also experienced occasional times of inexplicable fatigue & weird central tension headaches despite good nutrition and magnesium and potassium intake. I think it was related to detoxification process as some long carried fat transformed and inches dropped!
I am still struggling at 7 months with my electrolytes (slow learner? 
), so I agree with the salt comment. I’m closely monitoring my magnesium and potassium as well; I find I need to supplement both, even though I’m eating good food sources for both and using potassium salt for part of my intake. Being low on any of the three, as well as water, can give you keto flu.
When I started I was “all in” what I found was that I was piling on toooooo much change and expecting overnight success.
Maybe it will help you to simplify - I was 15 days in, no changes. So, I cut all carbs. I increased water, I increased fat. I walked by (and still walk by) the weight scale. Ignored the thinking that I “must” exercise at the beginning. I used Positive self-talk. Forgot all about macros for a week or so.
It was day #18 when I started to feel the changes and I’m making teeny changes, teeny experiments still.
What is important is how you feel.
It’s really early on for you, keep it simple, eat fat, don’t be too hard on yourself, don’t pile on. Best wishes!
Fatigue can be low electrolytes, but it can also be that your body is not using fat for for fuel. If your fasting insulin is high, this can block the body from using the fat cells for energy. The body will then use protein to make glucose. Uric acid will build up in the kidneys thus making a person feel tired. You may wish to dial back what you are doing and give your body more time to adapt.
When I first started out I had low energy because I was still afraid to eat fat. It’s now your fuel. I would pile on the fat. Becoming fat adapted is key.
In addition to all the above comments, you might either get your vitamin D level checked or start supplements to daily recommendation.
It’s also a low light time of year, which can lead some to slow feelings periodically. I’ve started with a portable light box on my desk at 4 PM as I’ve been crashing at 4:30.
Week 2.5 rookie here. Worst fortnight ever! Cravings, dizzy,headache, the bigD that keeps me in the latrine…you name it, I’ve got the symptom. **except ** fatigue? But, I don’t feel like I’m fueled by fat. My energy levels are higher than my daily normal until I work out. Strength-negative. Pulling plates off equip.Endurance-negative… running on sheer willpower here! My macros are damn near spot-on at 25%protein 60%fat15%carbs. My fitness pal goals (125g/133g/75g)Though i avg. @5-7%carbs after net? Is this right? I’m TERRIFIED to drop protein and lose what lean muscle I have! I would like to up fats to 70% and drop carbs keeping protein the same, but i can’t shake the dizziness when turning quickly,lying down, etc. No inverted rows!!!
Protein seems light even for me to maintain lean muscle. I’m 42yrs young, 5’6",165lbs- I honestly believe between 25-30% body fat judging the pics as my only reference. Positive note: Started dropping carbs 4wks ago, down from 173lbs!!! Need expertise! Feel horrible. No sleep. Woke up in another famous brain fog. PLEASE HELP!
The only useful information you’ve provided is that you’re adding in carbs. Stop. When you start, keep it simple. Net carbs under 20g, add lots of salt. After your body adjusts, then you can start playing with things.
Bro, your protein and carbs both look high. Especially your carbs. Under 20g net.
I’ve been hitting @ 15g -20g after fiber. That’s just the app goal version. If i keep these carbs down and up fat will that make this dreaded flu go away? Still confused about protein. Isn’t it .8-1g protein/lb of bodyweight? I dont want to fall below 150. As for the protein, is my boxy birning it instead of fat fuel so I frequently feel like zombie apocalypse mixed with te rage virus?
Sounds simple enough. So just up fat? I’m right in tbe pocket for net. carbs the last 7 dayk, except for a 27g slip midweek.
I agree with Lonnie, carbs too high, protein too high. Carbs below 20 grams net (go by GRAMS, not percent of calories, for carbs.). You have to deplete your glycogen to make your body start burning fat. YES, too much protein keeps that from happening - your liver turns it to glycogen. Zombie apocalypse, indeed! 
@Brenda will tell you, it’s surprising how little you need to maintain muscle mass (and she’s a heavy lifter). And yes, it’s probably a little different for guys. She will know where you should check to make sure you’re not overdoing it. And make sure your salt intake is high, too. You need plenty of salt, potassium & magnesium to process that fat.
EMBRACE THE BACON.
My apologies on useless information, that’s why i asked. I’m entry level to the point of unsure of which questions to ask🤔 If there is somewhere else you can direct me, if I’m on the wrong blog or forum or whatever, please feel free. I figure the majority of you are at expert level.
THANK YOU both!! Time to start over I guess… vwry new to this online thing.
Everyone starts at zero.
No question is dumb.
And there is no single “right” way to do keto. It’s different for everyone.
I certainly wouldn’t expect you to follow the regimen of a 63-yo morbidly obese hormone deranged female! And I won’t do what you end up deciding is right. We’re even! 
YOU are your own best “N=1” barometer of what works for you. It’s a learning curve.
My first response was to the OP.
BUT, you’ve definitely hikacked her thread.