Help, never ending Keto flu

(Sophie Fraser) #1

I’ve been following the ketogenic diet for the past 17 days and have successfully lost 6kgs, which is fantastic.

I began to feel very unwell on the 2nd or 3rd day, headaches, nausea and fatigue. And since then, especially in the past week I have become even worse.

I haven’t been able to sleep, severe migraines, nausea, nightmares, weakness and fatigue. I am almost ready to give up I feel that terrible.

I have been staying hydrated, taking magnesium and potassium supplements, b vitamins. Using extra salt, electrolyte drinks. I do not know what the issue is but I feel so sick.

Has anyone experienced these symptoms and what was the fix? Is it possible Keto isn’t suitable for me?

(John) #2

I found the first 4 to 6 weeks were kind of bumpy. By the end of week 4 a lot of things had settled down but I still felt like crap every morning (low energy, sort of a foggy head) until I had some coffee and a glass of water with some lite salt, some breakfast, and then usually by mid morning I felt fine.

Probably by week 8 or so was when I felt fine in the mornings - it was a gradual improvement.

Especially in the early stages, make sure you are eating enough food overall (within the low-carb guidelines) and don’t go straight to zero carbs. Try to actually get your 20 grams, and from sources that are really good for you like spinach, broccoli, cauliflower.

You are losing weight quite rapidly, which means you ARE responding well to the ketogenic diet, but those are big changes for your body and it takes it a while to adjust.

(Robert C) #3

Hi @Sophie_Fraser and welcome.

I would recommend you review further the details of the keto WOE as described here and on the 2KD podcasts.

The reason I wrote that is because 6 kilograms (13.2 pounds) in 17 days is too fast a weight loss. 2 kilograms or about 5 pounds of water weight are common but these higher numbers seem to indicate you have taken things to far (these are more like severe calorie restriction numbers or fasting).

If you are actually restricting, it would be natural to feel bad and you could expect a weight bounce soon.

Blue cheese covered sautéed arugula, Ribeye fried in butter, bacon and eggs - all to satiety do not let these kinds of weight drops happen.

(mole person) #4

You likely need MUCH more salt than you are taking. Put 2 full teaspoons in a container and consume it throughout the day. Some people need a lot of salt. Once you feel better you can see if maybe you don’t need quite so much. Try it, it’s almost ALWAYS just a salt imbalance. Also, drink plenty of water throughout the day.

(mole person) #5

Wouldn’t this depend upon initial weight though? I gain 4-5 pounds in water when I go off plan for a week and I’m pretty small.

(Sophie Fraser) #6

Hi Rob, thanks for the reply!

I’m actually eating roughly 1,400-1,500 calories a day which I don’t think is restricting at all. I find it to be quite a lot. I started at 107.2 kilos 17 days ago and am now weighing 101.2kgs. I am quite overweight and only 165cms tall.

I will read and research some more, thank you :slight_smile:

(Sophie Fraser) #7

Thanks Ilana, I’m trying that right now! I’m sick of feeling miserable

(Sophie Fraser) #8

Thank you John! It’s reassuring to know I’m not the only person who struggled at this stage of the diet. I will take on your advice and hope for the best.

(John) #9

Everyone’s journey is unique, but that doesn’t mean you are walking your path alone.

I lost raw weight at about the same rate you are for the first few weeks, but I started from a higher weight in the first place (around 145kg) and so my percentage loss was certainly smaller.

And I sort of knew what to expect (having started on the Atkins diet once or twice about 20 years ago), so I just trudged on through, because I knew it would eventually pass. I had set myself a goal of “stick to it for 6 weeks before deciding to continue” and that turned out to be a good choice of time-frame for me.

(Robert C) #10

Yes

Also could depend on the previous diet (SAD vs. calorie restricted vs. a recent binge or “last meal”).

But, I just want to raise the question in a newbie’s mind with those high-loss numbers.

The goal is fat-adapted for months in the future of safely removing body fat vs. anything big initially (especially along with statements like this):

(smilekapoor) #11

Hi Sophie,
Also take Himalayan salt https://en.wikipedia.org/wiki/Himalayan_salt.
And, remain hydrated. It might happen that in coming weeks you do not lose weight this fast. Have faith in Keto process and stay positive. Do remember to take supplements for Electrolytes if possible.

(Edith) #12

Hi @Sophie_Fraser,

I second the increased salt and hydration. You need about 5 grams of sodium a day, that’s a little over two teaspoons. You will want to spread that out over the course of the day via food and extra supplement through keto-ade or bouillon tea. Also, you need 2-3 liters of water a day while following a ketogenic diet. I bet you will feel much better upping both of those.

#13

Same for me. And I really needed to keep on top of my sodium, potassium, magnesium and water, in addition to eating enough. Many times, I didn’t feel hungry, but if I felt like crap and ate a bit of keto compliant something, then my appetite increased and I felt better by eating. I suspect my body had reached its limit on being able to access fat stores and needed more energy during this fat adaptation phase. And even though I’m now at 8 weeks in, I believe fat adaptation is still ongoing. But yeah, I feel a whole lot better now, more consistently.