Keto Sadness

(Jennsis) #1

Hi,

I am still pretty new to Keto. I have been doing well for the past couple of weeks (maybe even a month now). There have been have a few slip ups here and there.

Lately, I have been very sad, tired, unmotivated, not hungry at all. All these things are unlike me. I try to stick to my macros 20g carbs, 91 protein, 75 fat and 1,100 calories. I don’t always hit my fat, but I always hit my protein

I am taking two multi-vitamins a day and a magnesium pill. I am getting about 3,000mg of sodium.

I can only assume it is related to the diet because I don’t have any other factors going on in my life that would cause this.

What do I need to change?

(Brad) #2

You have been on this a short time and slip ups will hamper your results.
Depending on your size shoot for something in this range:
<20g carbs, 50-75 protein, 100+ fat and “don’t count” calories

Protein is normally .6-1 *LBM (kg)

(Randy) #3

My guess is too much protein and not enough fat. The macros you gave aren’t really keto.

(Phillip Brandvold) #4

You aren’t eating enough, in my opinion. Increase your fat intake by at least 25g, and stop counting calories. Eat until you are full, then stop eating, eat again when you’re hungry. You’re starving yourself and your body isn’t metabolizing the way it should because of it. One of the best things about Keto is that it helps put you in tune with natural signals - if you’re hungry, you probably need some fat or salt. If you’re not hungry, don’t eat, because your body has enough nutrients in your stores to pull from. You may see some weight gain right away, but even if you do you’ll end up going the other way (if you’re over a healthy weight - you may not need to lose any weight!).

(Jason Fletcher) #5

Without knowing height and body % and weight and goals you do not know.

(Phillip Brandvold) #6

1100 calories is really low for nearly everyone in my opinion. To be fair, I’m not a doctor or nutritionist. But it just seems like that’s very low. And based on that number, with the symptoms listed in OP’s post, it just seems like the metabolism is slipping into starvation mode due to calorie restriction.

(Jason Fletcher) #7

Using the calculator that khan posted
a woman 5’2 135 pounds and 27% trying to loose at 20% would come up with the same macros and calories.
There are a lot of other factors that could be a problem

could be some other hormonal thing we just will not be able to figure out.
Jennsis what were your goals when you started keto?

(Phillip Brandvold) #8

That’s true, more info would be helpful. Perhaps I jumped the gun!

(Bacon, Not Stirred) #9

Well… I guess I’ll heed to the pros, here, but… That particular breakdown looks more like Atkins than Keto. Keto is about high fat, moderate protein and low carb. I would say give this a try: 20 g net carbs, up to 150 fat and 80 protein. See how that works for you.

(Jennsis) #10

Sorry I didn’t give out my measurements. I have a lot to lose. I am 5’1", 200lbs, female

(Judi Campion) #11

Very similar to my starting stats.
I started at 194lbs same height.

I found I needed to go very strict Keto. No nuts or sweeteners and limited dairy.
I stalled a few months in. Once I implemented strict Keto and IF I started seeing results. I also signed up for Dr Fungs clinic IDM the long distance program. It has really helped.

I track my meals on MFP, have my macros set at 5% carbs, 15% protein and 80% fat. MFP insist on a calorie amount so I have 1350 in there but if I go over I do watch my macro percentages.

Perhaps research fasting to see f you would like to do that. Please check with your doctor if you are being treated for chronic illness or are on any BP medications or those that lower blood sugar.

Good luck.

(Linda Culbreth) #12

In my opinion, yo9u need to eat more - especially fat. What you don’t want to do is lover your basal metabolic rate. And, I would guess you need more salt. Maybe try it for a couple of weeks and see what happens???

(Carpe salata!) #13

Feeling sad or flat could be your body waiting for its sugar high. Eat some more fat for now and wait it out. Another couple of weeks should see you into fat burning.

#14

91g protein is quite high. Try lowering it to about 50-60g. You want to shoot for 0.6-1g per kg of lean body mass (not current total) body mass. Using your ideal weight will put you in the ballpark. I’m 5’1.5 (oh yes I’m including that half inch!) and I base my protein on 115lbs, which is what I weighed in high school. (I am a sturdy rather than petite short person.) So 115lbs is approx 53kg, and 0.6-1g per kg is 32-53g. When I first started keto I was way over that, I find it so easy to eat too much protein, and I have had to deliberately focus on decreasing it. I haven’t been tracking lately because I wanted to be intuitive (and lazy), but I would say my fat intake varies from 100-150g per day. My mindset is to focus on fat first, and when I do that I find that my protein and carbs fall in line. I know that is different from the common recommendation of meeting your carb and protein macros and then eating fat to satiety, but it works for me.

(Jason Fletcher) #15

From what it looks like your marcos are not bad. If you are not keeping carbs under 25 that is going to make you feel like crap and a this point I would just stick with it and don’t cheat.
What foods are you eating to fill your macros? Do you or drink coffee? Are you exercising at all? Do you have any metabolic disorders?