Keto Mistake after one week

newbies
sweeteners
food
cheatday
(Eduardo) #1

Hello there to everyone :slight_smile:
Allow me to introduce myself I am Eduardo from Italy and I am new to the forum and to the keto life.
I had to make this post since I really cannot find an answer on the internet, after long searches.
I began keto diet since one week, so I am really a newbie.
I hadn’t much of all the keto side effects (yes of course I felt less energetic, bit light headed etc) because I’m quite good in dieting (not a professionist but I read a lot in many years and I worked as a personal trainer), and I know how to integrate minerals, etc.
I also made some muscle gain during the week (I am a powerlifter).
The point is that yesterday evening I felt like I needed some extra potassium (other than the one from my veggies) and so I took a powdered supplement in which there was mannitol and acesulfame k.
I eat 40-45g carbs a day (low glycemic index).
As soon as I finished drinking the potassium I’ve felt the typical symptoms I use to feel when I was eating carbs regularly.
Had a very bad nightime, and today I don’t feel much head clarity.
So I THINK i got kicked out of “ketosis” (I know that I still was on the adaptaton stage and techinically I wasn’t in ketosis).
So here’s my questions:

  1. Now are all my efforts of the week gone? Do I have to begin from 0?
    I ask this because I read everywhere that only 16/24/48 hours are needed for you to come back n ketosis; however EVERYWHERE they are talking about people who already were in ketosis since a month or so (I don’t understand why all the keto bloggers and youtubers can’t make a video about the poor ones that are on the first weeks but make a mistake).
  2. Since mine was not a cheating (or better not volutary cheating) but just a mistake and the quantity of sweetener was very very low, do I have to take the same indications that are given for cheating days?.
  3. Since I really can’t buy keto stripes (being on a budget) how can I know if I have been really kicked out of ketosis? (Anyway are keto stripes useful the first weeks?)
  4. Do ALL the insulin spikes (also minimal) kick you out of ketosis? Anf if yes, all of them for the same amount of time?
    Please, pretty please, reply with at least a minimal scientific explanation and not with simple suppositions.
    Maybe you have to know that I am not doing keto for weight loss, but for health reasons (I was becoming insulin intolerant and my pancreas was fatigued) and that I DO INTERMITTENT FAASTING 21/3.
    I thank in advance everybody that will take some time to answer.
(Ken) #2

You’re fine. If anything, adaptation was mealy suspended, not reversed. I recomend you do a few things. First, keep carbs very low the first two weeks. Second, during your first two or three weeks cut down to Maintenance routines every three days or so. It will aid adaptation and reduce major withdrawal reactions. A whole body, one set per group routine every three or four days would work well. After major adaption you can go back to high intensity training.

During adaption, if in doubt eat more fat.

(Eduardo) #3

Great, thank you for your response, I was feeling really bad that all my efforts (also if only one week long) were gone!
I also thank you for your advice and I think I will take it since High Intensity actually is giving me some trouble… so, generally speaking, insulin spikes do not automatically “kick you out” and make you begin from zero, right?

(Ken) #4

No, they merely suspend lipolysis. However, one of the major aspects of adaptation is the reduction of hyperinsulinemia, so you want to keep carbs to the very minimum, or none at all. Meat, fat, and water always works.

(Eduardo) #5

Perfect, again I give you my thanks.
You seem to be very knowledgeable on the topic so may I ask you what kind (not quantity) of carbs do you recomend? Either for keto adaptation period, either for athletes already adapted that performs High Intensity.
If you don’t want to reply then it’s ok the same, you just made me a great great favour by answering my doubts :slight_smile:

(Ellie) #6

Hi Eduardo,
I think in terms of the reaction they have to your insulin, all carbs are created equal. But if you are going to have any carbs then you should choose the one with the most nutritional benefit, such as green veg, asparagus, brocolli and also avocado is good for potassium. If you focus on veg with potassium then you may not need supplements, but if you still do then opt for a tablet rather than a drink with sweeteners.

(Eduardo) #7

Indeed that was really a mistake, I did it since I already had those supplements in home and it was too late to go out and buy them!
Anyway today I did exactly as you suggest and have passed the day in a “ketosis-like” state (since right now I cannot know if I actually am in ketosis), and having implemented with avocados I didn’t need any supplements (I used to take about 9 cups of spinach).
Btw Thanks a lot for your answer, it’s fantastic to see experts helping newbies, I’m liking this forum!

(Mary L McTeigue) #8

I am having trouble with the keto strips showing me anything after 1-1/2 weeks as a new keto Dieter. I literally have not cheated. What am I doing wrong? I thought I was maybe drinking way too much water. Can you help me? It looks like you have lots of experience. Thanks

(Running from stupidity) #9

Relying on the strips. Are you carefully tracking your food intake? Have you stuck to sub-20g carbs? Awesome.

(Ken) #10

As long as your carbs are low, you’re in Lipolysis, of which ketosis is only a part. Not showing ketones only mean you’re burning them. As long as carbs are low and you’re eating at least 60 percent fat, you’re fine.