Hi, I’m really new at this. I have started my Keto 2 weeks ago. My goal is to lose 7 kg (15 lbs). I am 30 years old. In the first week I lost 2,5 kg (5 lbs) I recovered from “Keto flu” and then, first, I gained back 1 kg (2,2 lbs), but that was ok to me, I started excercising (I am not a very active person) and so I noticed that when I excercise, the next day I feel dizzy, so I started drinking watel with salt. And that was ok to me. I also started drinking sparkling water with extra magnezium inside, and I had diarrhea for last two days. But, last 3 days I haven’t excercised and today my feet are swollen, I feel bloated and all of my weight is back. I assume it is from water retention becouse of electrolite inbalance, but I’m a bit worried since I don’t have that problems usually. What should I do? Did anyone else had this problem?
I'm a bit worried - I need reassurance
Your over doing it.
Do just the diet, you said you didnt exercise before, so dont do anything nuts until you adjust. Spend a month on just the diet, take it easy with exercise. Only do mineral supplements if you need it (getting cramps)
If you get cramps, but a good magnesium supplement, its probably all youll need.
If you are having digestive “disagreements” add psyllium husk , capsules with meals or make a drink from the powder before bed, get the raw/pure not the stuff with flavors ect.
It really sounds like your ankles are swelling from starting to exercise, or from overdoing salt, and digestive from oils and magnesium. Its a very awkward switch to ketones for some people. Chances are your already getting more salt than anyone needs from the meats alone. Get that psyllium husk for bowel happiness. Youll stick with that even if you dont stick with keto trust me.
Im not a doctor but i think youll be fine just stick with no carbs and adjust what you can eat to suit your bodys needs.
Welcome to you both.
@Newbie2020 be reassured that you are just starting to learn about the way of eating and how you respond to it as an individual.
2 weeks in is early. It takes time to become fat adapted because there has to be adaptation and adjustments inside cells in your body during the transition from solely using glucose as a fuel to using ketones and triglycerides as well. Those cell changes, usually involving the mitochondria can take a month or month and a half.
So, in those first 6 weeks the important thing is to eat very low carb. Firstly enjoy the satiety and the mental clarity.
Many people will feel energised a few weeks into eating low carb and attaining nutritional ketosis and the increased physical activity occurs naturally. there is no need to enforce or inflict exercise on the process at this time.
I agree with @crunch221. Just eat well. Adding some extra pink salt to your foods to taste will mitigate unwell feelings.
Once adapted, feed your body well as that is the best way to lose body fat. Keep reporting in for support, if you want.
Everything you said lines up. When your electrolytes go stupid on you can can definitely have dizziness, plus if you’re new to exercising that can happen. Just take it easy and you’ll be fine. You went through keto flu so you know you’re moving in the right direction. If the diarrhea hasn’t gone away I’d drop that water until it does. Most of us aren’t getting enough magnesium but going in to fast can do that for sure, especially if it’s in the citrate form. That stuff is literally sold as a laxative! Also on the feet bloating watch your salt intake. When people eat keto for years sometimes they forget that salt CAN cause pretty good water retention in people especially at first. Most need more than they take in but your body is still adapting and may be holding onto it. Keep up the exercising but listen to your body as well, throttle back a little if you need to.
Also, now while you’re at your start take the opportunity to fix your brain on weight and fat, It’s FAT that you want to loose, not “Weight”. Seems like a nitpick but it’s a very important difference. Right now you’ve got a couple extra lbs on you from water retention, so? You didn’t get fatter, it doesn’t matter (that rhymed 
) Drinking a big glass of water can put a lb on you right then, it’s not fat! It works it’s way through. Measurements are also a very good idea. Scale weight is good for tracking trends but it doesn’t tell the whole story. You can also use over the counter diuretics if the bloating is that bad. Still keep drinking the same amounts but those will flush out the stored stuff.
Hi, thank you for your support. I peed almost 2 lbs of water this night and then this morning, I went to pharmacy and bought some potassium and magnesium tablets that prevent water retaining (they reccomended it). I think I’m now back on track since i weighted myself half an hour ago and I again have 63,6 kg.
Now, I also think I’m overdoing it (but I’m that type of person, I either do it or not, it’s always black or white for me 
) so yes, I will back off from excercising until first month.
I think I was low on potassium becouse I ate 250 g of spinach yesterday evening and then I peed that 2 lbs of water, and I can relate that to my previous “diet” - I use to eat at least four bananas per day, they were excelent for my concentration, and I really needed it on my job. And yes, I don’t weight much, but I would like to lose that belly fat that has been bothering me for years now…
Once again, thank you for your support! 
If that’s any consolation, I’ve always exercised a lot and have been doing keto for a few months. I’ve noticed I’m slower/weaker since in ketosis and I get a lot of muscular cramps in places I’ve never had cramps before (stomach area, hands, feet), mainly after about 1h30 of strenuous exercise and they last for several hours after I stop. I’ve taken magnesium pills and they didn’t help. It could be lack of potassium. If I find a solution, I’ll share it with you.