I started Keto yesterday (7/17/18) and was a complete carb junkie prior. I started yesterday off with 3 scrambled eggs with some cheese and butter. I didn’t eat lunch. For dinner I had a grilled ribeye, grilled avacado with olive oil, cherry tomatoes and mozzarella cheese, green beans with bacon and onions and a salad with friendly dressing. I consumed about 80 Oz of water today. I went for a walk after dinner and settled in for the night. At 10pm I took a urine test and was at the complete lowest end of the scale according to the strip. I woke up at 2 am with a really bad headache (which is uncharacteristic) and really bad muscles cramps. I took another urine test and this time I’m at the complete opposite end of the scale (full blown keto). I drank some salt water and it seems to have helped a bit.
My question is; could I have slipped into ketosis that quickly? I have attached my daily graph to show my intakes…
General questions
One can enter Ketosis just from not eating overnight but there is a difference between Ketosis and Nutritional Ketosis (fat adaption).
These explain it pretty well. Welcome and don’t be afraid to ask questions any time.
How fast you start producing ketones is completely dependent on the speed of your metabolism and how much stored liver glycogen you had when you started. Keep in mind there is a difference between making ketone and using them correctly but in any case your moving very quickly which is awesome. Ribeye on day 1, you’re gonna do well eating this way!
I’m a steak and potato kinda guy! At least I get to keep 1 of them 
I’m trying to fast during my lunch (focusing on water during lunch) in hopes that it will help kickstart the process. I really suspect that as big of a carbs junkie as I am, the “keto flu” would hit me hard! I’m a police officer and tonight is my first night back to work since starting the diet. At 2am when I typically get hungry will be a true test for me! I’m kind of dreading it actually.
Welcome to keto! I too am a newbie with only a few weeks under my belt - no pun intended.
Check out some high-fat snacks from this forum you can take with you. Then if you do get hungry, no worries!
Thank you, I’ll do that. Right now I’m struggling to get my proteinevels up. Im not as hungry and I’m wandering if I should quit fasting for lunch and focus on protein at lunch time. I feel full most of the time right now. Possibly from all the water I’m consuming?
I know what you talking about.
I quit fasting because I was worried of no hunger feeling.
I am trying the 2/5. I feel I can recover my appetite after 48 hours.
After 72 hours , I find difficult to recover the desire to eat.
I think everyone is slightly different in regards to optimum fasting regime.
I’ve had 4 full days on the Keto diet so far. I’ve noticed a very obvious reduction in having the desire to eat. I feel “full” most of the time. And I’m down 7 lbs. I’ll attach a photo showing yesterday’s intake. With less desire to eat, I’m struggling to eat the recommended protein.
Do I force myself to eat to make the daily recommend protein intake or should I not worry about focusing on protein intake as much?
I’ve also noticed a reduction in my carb intake. My daily recommended carb intake is 22 grams but I’ve been hovering around 18. Should it be my goal to stay below the recommended 22 grams? I’ve read 20 grams is the norm.
Yesterday I didn’t drink as much water as I normally have been and had a significant headache all day. I suspect this could be part of the reason but I’ve also had virtually no caffeine for 4 days. I’ve drank about 4 glasses of tea over the past 4 days and everything else has been water. I suspect if I took a drink of Pepsi right not it would taste so sweet I wouldn’t even want it. Oh ya! I just remembered I did drink 2 cups of bone broth today too.
I suppose my over all question is this; while I don’t have near the appetite I did 6 days ago, do I force myself to eat to get the recommended fat and protein intake or just do as best as I can? Also, I presume the less cards the better? So far I’ve had an average calorie deficit of about 500 calories the past 4 days. Yesterday I had an 800+ calorie deficit.
I appreciate the advice. Thanks for taking time to help!
In general, when you are first starting you may not be that hungry. Fat is very satiating!! If you are not hungry, don’t eat.
However, I spot that you are eating salads and veg. I would recommend halving your salads and veg and eating more fat.
It is fairly important not to undereat consistently over a period of time. Short term no dramas. But if it goes longer than a couple of weeks I suggest you drop the veg and salads and eat more fat.
But in principle, if you are not hungry, don’t eat.
I’ve only had 1 salad since starting the diet. The only other vegetables I have eaten are avacadoes and green beans. I cook my greens beans with onion and bacon. I’ve eaten a lot of eggs, a significant amount of bacon, pork chops and ribeye steak. I snack on fried pork skins and my wife made some cookie dough fat bombs that are pretty good. I put my avacadoes on the grill coated with olive oil, garlic and basil and then top with a couple of cut up cherry tomato diced mozzarella cheese. But those are truly the only veggies I’ve eaten aside from the 1 salad.
So you’re saying what you wrote in your original post is not typical of what you eat? In which case, I can’t help you.
I would say that doing something 1 time, regardless of what it is, wouldn’t be called typical for anyone. Everything I’ve done since starting this diet is atypical.
Welcome to the forums @JS3620 John, you are going to get differing opinions on things such as vegetables, and fruit, especially if you are diabetic. I’m not so I don’t worry too much about including vegetables (and fruit occasionally) I eat about 2 cups of green leafy vegetables a day (spinach & cabbage) what’s more important in the initial stages is keeping carbs under 20g, try to keep to 100% of your protein, if you go over slightly its fine, but eating fat to satiety is critical to getting your body used to using fat as an alternative energy source to carbs.
Bacon and Eggs cooked in butter are the go to solution to bump your protein and fat if you’re struggling I have the opposite problem trying to keep protein from going too high.
Here’s a helpful list of lo carb foods that may help.
If you’re following an app just make sure you’re over 100% on the fat, eat more if you are still hungry. You’ll work that out with trial and error. Once you’ve become fat adapted, which does take time its different for everyone, you will be able to eat all those fatty foods you were told were bad for you. Just think the opposite to the Standard American Diet (SAD), carbs are bad, fat is good, protein is about the same. KCKO. (Keep Calm Keto On).
I am exactly in the same situation.
I lost appetite but I am forcing my self to ingest the 1700 daily calories even by drinking coconut oil and HWC.
According to Dr Fung, you will not hurt your metabolism if you do IF ( I know you did not ask about IF, but that what you will be doing if you do not eat due to appetite loss ). Actually your metabolism will even go up according to Fung.
Dr phinney and Dr Brett have different views. Both sides say they have scientific research backing them.
Limited daily calories and IF have done wonders for me. Unprecedented energy burst and even feeling happy and hi. Resolved so many issues I could write a book about it.
But I still suspect the long term effects as the appetite loss seems to incline and get stronger to uncontrolled level that is why I force my self to eat to interrupt whatever process is going on causing appetite loss .
It just does not make any sense that I could spend three days without feeling the real desire to eat and I am only 4 kg over my ideal weight. So where is this burst of energy coming from and Am I hurting my metabolism if I do not take my daily calories?
I have no clue but I am determined to search and I am the only one responsible about the consequences