I know a lot of people swear by the supplements, but I think it’s always healthier to get your nutrients from your food.
If that’s when you started to feel lousy, then I’d say wean yourself off of them and make the necessary changes in your diet to get the nutrients you need and see how you feel.
Thank you for the response, but nothing you have said suggests that keto flu and reactive hypoglycaemia are the same thing. They are not. They are very different. Just as reactive hypoglycemia has a different cause from exogenus insulin induced hypos, or hypos caused by an insulinoma or other condition.
Just to clarify, here in the UK RH is a condition where the body produces an excess of insulin in response to excessive carb intake (excessive in the sense that it triggers excess insulin, The amount of carb needed for this may not be much at all). This causes a hypo. Since ‘keto flu’ is the result of reducing dietary carbs, it actually makes RH less likely than on a higher carb intake.
Although it is possible to experience RH at the same time as ‘keto flu’ (I have), and they share a few symptoms, it doesn’t mean they are the same thing.
I humbly agree they are “associated” in likeness of “symptoms.” meaning: not the “same thing”
It does sound like the supplements do not agree with you. Cut them out for a day or so and see what happens. I would keep up with salt. Or try making your own ketoaid (use search function).
Do you eat a lot of potassium or magnesium rich foods?
What helped me with a few things was raw apple cider vineg diluted in either water or seltzer
Hey, not sure how to help you but wanted to comment because I’m about the same length into keto and I also just dealt with some kidney pain. I actually went to the doctor and they found no sign of infection nor any problems with my electrolyte levels after taking my blood.
So I’ve just been trying to figure out the salt/magnesium/potassium/water thing on my own. The doctor really didn’t have any advise for me. I’ve just been really drinking a lot of water, supplementing with a 250mg magnesium and a 99mg potassium, and some water with occasional 1/4tsp salt. I add propel powder which I know a lot of people here don’t approve of sweetener use, but it helps me get the salt down. I salt my food etc.
It took all week, the pain started Sunday evening and today is the first day I didn’t wake up in pain so hopefully your issues aren’t as bad as mine.
Like I said, the doctor didn’t really help me, I just took motrin and drank water and tried to keep my salt intake appropriate levels.
Good luck
Thanks for all the responses, really appreciate it.
In terms of suppliments, as mentioned I have been taking the magnesium pretty much since I started Keto (Natural Calm from Amazon). At first I was taking the 2 teaspoons per day as suggested on the bottle but after having some diarrhea I realised this was more than I needed and reduced to 1 per day which was working fine.
However the headache has been going on for 2-3 weeks now, I only started taking my potassium Potassium Chloride suppliment Thursday evening, and on Friday I was feeling really lethargic, sick, dizzy, headache (same as previously).
Therefore I am not sure I can put the headache down to this suppliment. I took the potassium again on Friday and again today. Today I tried a Keto Aide recipe:-1:
https://ketodietapp.com/Blog/post/2015/10/19/beat-keto-flu-with-homemade-electrolyte-drinkhttps://ketodietapp.com/Blog/post/2015/10/19/beat-keto-flu-with-homemade-electrolyte-drink
The headache though as mentioned has been going on for a couple of weeks so definitely is unrelated to the magnesium suppliment, although the sickness and diziness did seem to follow after my first potassium suppliment.
HOWEVER, I did also start to drink the OXO cube drink Thursday too and have continued (drinking two today which incidentally is when the Diarrhoea started so maybe that caused that?).
Have you given up caffeine recently?
Do you take ibuprofen? Does that help? Natuarl alternatives are Bromlein and Curcumin
I haven’t changes my caffeine intake really. Still drink 2-3 cups of coffee a day.
I have been taking ibuprofen on a daily basis lately because I have headache constantly.
Still really struggling. Don’t know what to do.
Also I weighed myself this week at the gym and haven’t lost any weight since last week…
So sorry you are struggling so much!
Can we get you to give an actually measure of how much magnesium, potassium and sodium you are supplementing with every day?
Then can you track your food intake and give a sense of how much of those same things you are getting from your food?
How much are you eating? Are you eating enough? Are you limiting yourself from eating is your are still hungry? How are your hunger levels throughout a day?
OK, I have tried to work out all my electrolytes I have had today.
See below with what I am using as a Daily Guideline in brackets:-
Salt/Sodium : 3,600mg (6,000mg)
Magnesium : 270mg (350mg)
Potassium : 1,811mg (4,700mg)
Calcium : 751mg (900mg)
I have been taking a magnesium suppliment each day as I hadn’t realised how much I was getting just from food. But having worked this out I wonder if I need to take it.
I have had diarrhea again today as well as feeling sick and lethargic with headache earlier.
I wonder if this could be down to the lack of Sodium and Potassium then?
Any advise would be appreciated.
I hope someone more knowledgeable than I will see this and comment. From what I understand of what you wrote it seems like you would be fine, but I am definitely not a expert.
If it were me, I would track well what I was eating and supplementing and make sure I was not vastly below on any of them, or going overboard. I would also stop exercising until all this sorted out and make sure I was eating fully to satiation, so no hunger or worries about eating too much.
If it still doesn’t stop I personally would go to a doctor despite knowing they probably would just blame the diet and not be knowledge about details.
But I mean, what would change if you were to quit keto? Back to a standard American diet of whole wheat sandwiches and oatmeal? I wonder if you get to the point of quitting if you should just reintroduce some levels of carbohydrate slowly in increasing amounts to see if somehow that would help? I don’t see how that could help other than causing your body to hold on to more electrolytes. In which case, it’s still an issue of electrolytes and should be able to be adjusted while staying keto. One would think.
I don’t really know much about what to do for you, I just feel terrible for ya
Thanks.
I have woken up again this morning and am feeling really sick and upset stomach.
All I have eaten today is a handful of almonds and a piece of cheddar cheese.
That sodium number that you posted seems really high. I know it’s important to get enough Sodium to keep your Potassium levels up, but you may be overdoing it.
What are you complete macro numbers? (I’ll share mine to give you an idea)
My daily target for water intake is 5.5 litres. If I don’t hit that, I don’t lose!
3 of those 500ml waters have 1 tablespoon of apple cider vinegar, 1 tsp lemon juice, 1 tsp of lime juice.
(ACV before you eat helps with digestion and helps fight GERD, acid reflux and acid indigestion).
Do you have a means of testing your ketones?
Me, I think you should kick the supplements to the curb and make sure you’re getting your nutrients you need in your diet. (with the exception of a daily multi-vitamin that is).
Edit: One more thing - was having a lot of Keto flu symptoms at the start. Getting much more veggies into my diet and cutting the sweeteners out of my morning coffees is what straightened me out. This whole thing is a learning curve for all of us - each of our scenarios is unique - we have to learn what’s right for each of us as we go.
Thanks, I really appreciate this advise.
I have been doing it for 8 weeks now so surely have got past Keto Flu symptoms? I did get it around 5-7 days in but felt good after that. However I keep having these spells of feeling sick, upset stomach/runs, lethargy and headache (the headache is pretty constant but could be unrelated). At this stage I really feel like giving up.
When I started off I was 285 pounds. I lost around 7 pounds in the first week, stayed the same the second, and then lost around 2-3 pounds per week there after. However in this last week I haven’t lost at all (currently 269 pounds).
I have been going to the gym 2-3 times per week and doing around 45 minutes on weights, and then a 25 minute walk/light jog. Other than that I get no exercise.
I wonder if it is the particular foods that I am eating that may be the issue as against the amount f nutrients?
In terms of my Macro’s, I have been having around 2,500-2,800 calories per day.
Fat - between 180-220 grams
Protein - between 120-140 grams
Carbs - between 20-30 grams.
I usually drink around 4 litres of water per day.
I have problems with acid reflux and heartburn issues for a number of years and take medication for that. However these problems have been worse since starting Keto.
Could my medication be an issue?
I have been using one of the urine testers for Ketones in the last few weeks (I know these aren’t overly accurate) and this seems to suggest that I am in ketosis, although when I tested myself last weekend it did seem to have reduced a little.
I hadn’t actually been measuring my electrolytres (last night was the first time I had worked these out) although I have been taking one magnesium suppliment and one Vitamin D tablet each day since I started Keto,
My typical meals during the week are as follows:-1:
Breakfast: Piece of Cheddar Cheese, Handful of Almonds
Lunch: 4 fried bacon (in olive oil) with 3-4 eggs (either fried, poached or boiled) - 1 pint of OXO
Dinner: Pork Chops or Ribeye Steaks with cheese & cream sauce and a handful of green beans or carrots
Snack - piece of cheese or slice of meat
Again - I’m no expert (today is day 18 on the Keto diet for me), but I’d really be considering ditching the supplements. What they provide is often questionable. Getting your nutrients from food is always a better bet.
I’d up your water intake to 5l per day.
I normally stick to all of the "blessed for Keto veggies:
Edit: Add green beans into that. 
And leafy greens, you’re looking at spinach and darker lettuce’s.
Maybe it’s because I work in technology and pretty particular about most things (ok, yes, I have a bit of OCD), so I actually weigh everything when I’m making things. It’s the only way that you’ll know what your counts are for each of your meals.
I’d cut out snacking altogether.
Regarding your acid reflux / indigestion - I’d definitely do 1T ACV before each meal in a glass of water (adding 1tsp each of lemon and lime juice makes it taste better and adds a little more acid to help it along).
I wouldn’t quit any medication without consulting my family doctor - but, also take that with a grain of salt - it really depends on your doctor. I prefer younger doctors that build / maintain their eduction. Lots of family doctors that are older seem a little set in their ways. If your doctor is anti-keto, then I’d get a referral to another doctor that’s more open minded.
Acid indigestion is actually caused by your stomach being too alkaline, not acidic, that’s one of the reasons why the ACV before will help (also helps digestion).
Oh…and the range that you have for carbs…below 20…your net carbs should always be below 20…then you know that you’re firmly in ketosis and gaining all of the health benefits.
Your protein to fat ratio also looks too high. Too much protein can be a bad thing.
You should try to get a fitness tracker as well. It would be ideal to know how many calories you’re earning in your workouts. If you can get to the point of having very concise measurements of calories in and calories out, you can figure out how to hit your weight targets by reducing your intake accordingly.
I had actually been reducing my water because I was drinking over 5 litres a day but people said this could be too much and may be watching the salt out of my body!
Again I just don’t know what the balance is.
I have stopped my supplements over the last couple days to see if I might have been getting too much magnesium. But I am still feeling the same today. Having bad runs, upset stomach, headaches, no energy, feeling really sick.
I have made an appointment with a doctor this afternoon so I will see how that goes. Wonder if perhaps my blood pressure is not right or something.
I drink mineral water everyday, regular water does flush things out fast!
I’m sure the doctor will do bloodwork so that should definitely help you determine if there’s any imbalances in your core nutrients.
My diarrhea was a result of my body not liking the Erythritol in my coffee. Two days after quitting that, so did the liquid BM’s.
It can take a few days for your body to normalize. Drinking lots of water helps - you should be getting enough sodium in your diet that it helps you hang onto your Potassium. Getting enough healthy green veggies will ensure you have enough Potassium and Magnesium.
If you’re not tracking everything that you eat (ideally very precisely) then you really don’t know what you’re putting into your body.