Keto Help - not a newbie but struggling a little (palpitations / energy)

(Jason) #1

Hi all, thanks for you providing somewhere to ask questions. I searched around for a bit to find a keto forum. I came from a detox to a mostly plant based diet through into keto this time, I have successfully lose 30lb a couple of times on this and always had good results. This time I am struggling a little.

My diet is around 1700 kals a day 80% fat carbs are around 40g but at least 20g of those are fibre carb sources are only really veg, english mustard, and almond flour (I bake my own stuff with this)

I am in the gym doing cardio for 1hr almost every morning, have done for 2+ months now. I just feel flat, energy wise and I am getting palpitations often, waking me up at nights, and during the evenings and weekends more often.

I have lost 11kg at last weight in on July 1, previous month I lost only 3 though…

I bought a cheap breathalyser but it reads 0.02 constantly never goes up or down, the ketostix do show mid way through the scale to trace ever changing when i try them.

Any advice? I drink 3-4litres of water a day also

(Tom Seest) #2

This can be a real problem so I’m glad you brought it up. You probably have an electrolyte imbalance, and the most likely culprit is magnesium or sodium. Unfortunately, lack or excess of sodium, potassium, magnesium or calcium can lead to heart palpitations. You can either get your own RBC / Intracellular blood levels for these checked (about $160 US), or you can just add in or subtract out any of the above. Since you aren’t cramping during exercise, you’re probably low on most of it. I would not have blood levels checked, as this test can be pretty useless. If you want to save money, I’d up magnesium, sodium, etc. and add more salt to your food. But, I’m no doctor. I just have heart issues, so I’ve had to look into this in great detail.

This would also explain the lack of energy too.

(Tom Seest) #3

Another thing to consider is that you might be feeling slightly hypoglycemic. Some people will also feel the same symptoms if they are slightly hypoglycemic. You might want to check your blood glucose levels at that point, if you have a way to test. You may not be highly adapted yet, and they may be lower than normal. You should test before and after just to see how you feel. A way to counteract the feeling, if hypoglycemic, may be to add in some MCT oil (not much as you don’t want the trots), before you exercise.

(Jason) #4

Thank you Tom, one main thing i wonder is, is it dangerous or something I need to worry about? Can i simply buy magnesium / potassium / sodium tablets/ supplements? if so how would you start using them to see if it helps? I try adding quite a bit of ground rock salt to my evening meal but its the only real one i can add it to…

many thanks

(KB Keto) #5

Jason, i would recommend as well the increase in electrolytes and see how you feel. Its very common for most new keto’ers to have electrolyte issues. You just have to know - you need more electrolytes on a keto diet than a carb diet. Your body flushes and uses faster vs carbs which help retain that in the body. I take a magnesium and potassium supp from time to time. not daily. I try to make sure I get those from foods. magnesium is in almonds and lots of green leafy’s have them and avocado is a great source of potassium. I snack on black sea salt from time to time throughout the day as well.

https://kbketo.com/welcome/what-is-keto

(paul ) #6

I was having the same issues.As a heart patient I was getting worried. I bought “Calm” which is a magnesium supplement powder that fizzes and a mineral liquid. I mix those with 5oz of water and a tablespoon of apple cider vinegar and fell much better.

(Jason) #7

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thanks for all your suggestions, no messing about, Ok I got these any suggestions where to start in amounts, I think or I maybe wrong lo salt has high potassium or is it sodium in that? If not how to get potassium…I eat spinach and broccoli daily also

(Dr. Emily Franklin ) #8

I’ve had these issues, too, and use Trace Minerals Electrolyte Stamina tablets, 8-12/day, with great success. Also, taking Megan Ramos’ advice to put 1/4 tsp pink salt on the tongue a few times per day (esp first thing in the am) followed by water has been AMAZING - great energy boost. The 2KetoDudes recent episode on salt could be very interesting and helpful for you too!

(KB Keto) #9

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(Dr. Emily Franklin ) #10

food content is very likely not anywhere near enough, esp in the early months of keto…

(KB Keto) #11

I agree. I did also state I take supplements but he mentioned food as well.

(Jason) #12

So any suggestions on how many of the tablets to take and when

(Jason) #13

Just a further update I found losalt had high potassium so I had about a gram in in water with Ice this morning and 2 of the supplements, no palpitations today however I have noticed a significant drop in trips to the loo… Hopefully I’m not going to bloat up thanks again