Keto flu 5 weeks out

(freddy ) #1

greetings all. still a newbie…started keto five weeks ago this thursday, so any advice is much appreciated!
since starting this i’ve felt fine and dandy - until two days ago. very fatigued and physically sorta weak? my marcros are being met, average 70%fat, 25 or so protein, and 7% carbs. i do believe that i’m eating to few calories, but not to the point of the symptoms above, i’m taking a multivitamin, potassium and magnesium supplement daily. and i do drinks tons of water…
any ideas??

oh, and have lost 30lbs thus far :slight_smile:

(Donna ) #2

Salt?

(freddy ) #3

the chart of nutrients (?) % says i’m always over 100%

(Lonnie Hedley) #4

% is for math class. What about grams of fat, protein, carbs, and sodium?

In five weeks? Congrats, that’s a lot to lose!

(freddy ) #5

on average: cals/energy used1429/, protein= 87.3g/ , carbs14g and fats = 112g, per day (according to cronometer)

(Lonnie Hedley) #6

4x87.3 + 14x4 + 112x9 = 1413.2. So your chronometer math is slightly off. Whether it’s 1429 or 1413, those are really low calories for an adult male. My guess is that if your calories are that low, your salt is low. Low sodium and low calories (energy) explains your symptoms. Increase them both.

(freddy ) #7

alrighty, i’ll do that. not sure why i’ve been so worried about going to high on cals…i think keeping carbs down is more important (?).
salt i’ll consciously work on. prior to keto i added 0 salt to anything unless recipe called for it (garlic salt excluded!), so it’s a hard thing to change!
thx

(Lonnie Hedley) #8

Yeah. Mindset is the hardest part to change. More fat, more calories, more salt. It all goes against conventional dietary wisdom.

When starting out, you’re correct, keeping carbs to 20g net or less is most important. After the initial honeymoon is over then you’ll need to make some changes. For you, I think you’ll benefit from more calories, especially from fat so your body gets sufficient energy and sodium which helps with the negative affects you’re currently experiencing.

(freddy ) #9

…stupid question, but where can the increased fat come from, aside from eating straight butter! :thinking:

(Lonnie Hedley) #10

What’s wrong with eating butter?

Do you drink coffee? Add heavy whipping cream.
Do you eat salads? Make your own vinaigrette with olive oil.
Do you eat eggs? Cook them in butter.
Do you like egg salad? Make your own mayo. Super easy and high in fat.
Avocados are a good fat source.
Macadamias are a good fat source.
High fat ratio ground beef (73/27).
MCT oil. Start out slow or beware disaster pants.
If you buy good butter, it’s actually pretty great to have as a snack on its own.

(freddy ) #11

avocados, :-1:t2: :joy:
…is alright to go beyond recommend protein numbers? ground beef, egg salad etc are pretty high in protein?!

(Lonnie Hedley) #12

Protein is a goal. You want to get close to what would be realisticly calculated macros. Going over when you first start is ok, but you’ll eventually want to dial in your protein numbers.

73/27 ground beef is 31 g fat, 17 g protein per serving.
Eggs are pretty close to 1:1 fat to protein (the eggs I get are 4.5 fat 6 protein). Add mayo and you get a high fat ratio.

(freddy ) #13

alrighty then lonnie!
more calories and more fat!! i’ll update my progress soon.
thx for all your help/feedback :slightly_smiling_face: