Introduction and some questions

(Edith) #1

Hello Everyone,

I am a relative newbie. I started doing the Atkins induction phase three weeks ago. As a result, I started learning about the ketogenic diet. I originally thought I would only eat this way until I reached my goal weight and slowly increase my carbs until I stopped losing weight, but after doing all the reading about the ketogenic diet, I may continue eating this way indefinitely. I am really liking how I am not hungry between meals. Also, I noticed my joints are feeling much better. Coincidence? I don’t think so.

I am a 51 year old female, 5’3", and only have 15 pounds to lose, but eating low calorie with higher carbs just was not working for me. Eating keto style has made the pounds start to melt away. It is soooooo nice to finally have some success, especially at 51.

This is where my questions come in. I definitely went through the induction flu. My entire body felt like lead. After three weeks I do have more energy, but when I exercise, my muscles still feel like lead. If I go for a jog, my legs just don’t have any energy. I can even feel the lack of energy in my arms when I run. A half hour yoga video is difficult.

I bought some keto test strips. They tell me I have about 15 mg/dL of ketones in my urine. I figured since I am making ketones, my muscles would have more energy. Will the lack of energy go away any time soon? Also, I know that is a small amount of ketones but it is ketones none-the-less.

One problem I have is eating enough calories. I’ve been eating about 30g of net carbs, 90-100g of fat, and 55-80g of protein per day. It works out to be about 1400 calories give or take, but most days I only eat 1000 to 1200 calories. I just get so full and the meals last for so long before I get hungry again.

I know the test strip measures excess ketones in the urine. Do you think my number could be on the low side because I am not consuming enough calories and therefore using all the ketones I produce? If I measure higher ketones, will that help with my energy when I exercise?

Another problem I have is that I am allergic to dairy and that makes it more challenging getting fat levels high. Are there any dairy-free keto-ers out there? If so, what kind of foods do you eat?

Finally, there seems to be controversy about net carbs versus total carbs. I’d be curious to hear some of your takes on which is better to use. I have to admit, I like the idea of net carbs because it is a nice little loophole for getting a few extra veggies or nuts in.

I think that was it for my questions. This seems like a nice supportive group and people write thoughtful responses. I am glad to be a part of it.

Sincerely,
Edith

(Jim) #2

Welcome to the forum, I wonder if you need more carbs? I think I heard that women need more carbs then guys?

#3

We don’t need more carbs at all. Most days I barely hit 10 carbs, never more than 20 carbs in a day.

#4

Welcome! It sounds like you’re doing great so far. You may have to play around with things. What I would try would be less carbs (20g), a tiny bit less protein (50 to 70 zone maybe), and try to up the fat a bit. But honestly if you’re losing weight and feeling great, the best thing might be to just give your body some time to heal. So I’d try that before adjusting your food habits.

(Siobhan) #5

Are you making sure you are getting enough electrolytes (sodium, magnesium and potassium)? With lower insulin, the kidneys are signaled to hold on to less salt and so you need to get more throughout the day.
Try taking 1/2 a tsp of salt directly on the tongue every 30m or so until the feeling goes away - especially when exercising! Magnesium or potassium can be found in avocados etc…

I would also recommend <20g net carbs (net is fine, some people just struggle even with net and find restricting total carbs works better, since you are doing well with net, it is fine to keep doing so).
50-70g of protein is also good (excess protein is converted to sugar, so we want to make sure we get enough to maintain/build muscle and not go over), and fat to satiety.
It is VERY normal to have very low appetite at first - this regulates itself with time. As long as you are not intentionally restricting calories, you are a-ok to just eat when you’re hungry, until satiated, and stop when you’re full and don’t eat again until hungry again… etc.

Also the urine strips only test for 1 type of ketone that is “spillage” e.g. ketones that are being wasted. It doesn’t really help much beyond saying that any result there is good at first.

MCT oil, or coconut oil also I have heard is “instant energy”/ketones so perhaps you could drink or eat something with coconut oil before exercising, and make sure you are getting enough salt and it may help with this feeling.

Other than that it sounds like you are already doing great! I have heard the leaden leg issue before, so I’m sure someone can point you in a definite direction for fixing it. :slight_smile:

EDIT: And yes, still being early on it might just be a “take it easy until you’re fully fat adapted” thing.

EDIT 2: Also agree, no one needs dietary carbs AT ALL. There is no such thing as an “essential carb”. We can make all the glucose we need via our liver.

Also for nondairy fat:
Fatty cuts of meat (like bacon, chicken thigh, pork shoulder, etc)
Avocados
Bulletproof/keto coffee (with coconut oil only if you want, be sure to blend thoroughly)
Coconut cream
Ghee (if you can tolerate it)
Avocado, macadamia, and olive oil
egg yolks (can be used to make sauces)
macadamia nuts (some carbs)
olives
cook eggs (or anything) in (non-hydrogenated) lard or bacon grease - yum!
mayo (make your own)

You could make an entirely separate topic on dairy free fats alone if you’d like!

#6

“Leaden legs” can be low potassium.

(Jim) #7

Sorry I was remembering a rob Wolff interview

(Mary 🌹 ) #8

I have huge success keeping my TOTAL. Carb…below 20…faster…success!:grinning::wink:

(Cathrine Helle) #9

Welcome :slight_smile: A couple of suggestions to up your fat without dairy:

Homemade hollandaise or bearnaise (eggs, vinegar and ghee/oil)
Homemade mayonnaise or tartar sauce (add some pickles to the mayonnaise)
Extra virgin olive oils
Lard

Best wishes on your keto journey :blush:

(Edith) #10

Thanks for the replies everyone.

I am just finishing up week four. My muscles were not quite as weak this week so it is probably I am not all the way fat adapted.

I may try playing with my macros: increasing fat and lowering protein. Getting lower protein is a little challenging since I tend to like the leaner cuts of meat. I am going to try smaller servings with a fatty sauce. I am definitely going to try making the homemade Hollandaise sauce.

I admit, it is hard going against the conventional “wisdom” that has been ingrained in me my entire life about eating less fat.

Take care,
Edith

(Edith) #11

One last thought: I have read several posts today that mention salt needs go up when one is in ketosis. I think some of my trouble may be not enough salt. I upped my salt intake today and I am going to see if that helps put the muscle lethargy to rest.