Hello, i am new to keto and this forum. I have been doing keto diet 11 days now. I feel like crap. I know ican get keto flu but just looking for some encouragement from more experienced people. I have low energy and my heart rate is higher than normal and especially when i am standing and moving around. I am following dr mercolas fat for fuel book. I don’t want to keep feeling this way and am ready to give up. Any advice would be appreciated.
Need advice from experienced people
Bellyman
(Brian)
#2
Tell us more about what you are eating. If you are missing some nutrients in your diet, that can contribute to not feeling very well. Are you into heavy exercise or have a very physically demanding job? Are you on any meds that could have an influence on blood glucose or blood pressure, or hormones?
Maybe fleshing out the details will be helpful.
April
#4
Most likely that’s an electrolyte issue! For most folks, increasing salt to about 1.5 tsp per day (add it to drinks, food, etc.), addition of an absorptive magnesium malate or glycinate (amazon), and inclusion of potassium via a safe “No Salt” product (next to regular salt on grocery aisle; read the canister for quantities) will keep you feeling good.
Pingpt
(Ingrid )
#5
thank you for responses so quickly. Brian, my main exercise is walking 3-4 days per week for 45 minutes. my job is physically active but not super demanding(I am on my feet most of the day, walking, bending and some lifting). I do have rheumatoid arthritis and am on humira and methotrexate, I also take levothyroxine and paxil. My typical meals on this diet are breakfast: smoothie with spinach or kale, tablespoon of raw almond butter, quarter cup frozen berries, coconut milk, flax seed, hemp and cocoa, ginger root. lunch: field greens with cucumber and celery, cheese, egg or protein, an avocado, seeds and oil/vinegar dressing(homemade). Dinner: veggie like broccoli and a protein(salmon, chicken or beef). I snack on raw nuts. I have already lost 4 pounds which is good I guess but I don’t really need to lose much weight(started at d123 pounds). I also take a whole food multivitamin and calcium with magnesium and vit D as supplements. I will try adding some salt to my water and potassium as suggested by April(thank you). I am hoping this feeling will pass because I do want to start doing some more intensive exercise but I can’t when I feel like this.
clackley
(Cathy)
#6
Sorry you are suffering but don’t let it all be for not. Drink 2 cups of salty broth as a minimum per day.
roman23
(Ryan Roman)
#8
Yeah chicken / beef broth good.
Try your best to drink 1/2 your weight in water oz. So if you weight 123, drink around 60-65 oz of water every day minimum. Good luck.
240lbfatloss
(Ken)
#9
IMO, you’re not eating enough fat. Especially in the initial adaptive/resistance reduction period, which lasts a couple of weeks. I suggest you not restrict calories during this phase, but eat until sated. This is my idea of a meal plan:
Breakfast: Meat and fat.
Lunch: Meat and fat.
Dinner: Meat and fat.
Get the suggestion? Your major withdrawl symptoms should only last a couple of days by doing this. With only an initial four pound loss, you’ve probably only partially depleted glycogen, and have not yet started burning fat.
KetoWally
(Lesley)
#10
I found eggs, avocado and bacon were my best friends for the first two weeks. Not to worry about calories until fat adapted and even lay off exercise until this feeling passes. Also salt and magnesium are essential. Wishing you all the best and I hope it changes for you soon @Pingpt
Pingpt
(Ingrid )
#11
Ken, are you saying I should have lost more than 4 pounds in 10 days? what would be your suggestion for getting extra fat? I thought avocado, nuts, almond butter and cheese had lots of fat. do I need to eat more of these? could you give me an example of the amount of fats I should get for breakfast, lunch and dinner. I am not really hungry at all on this diets so I am actually forcing myself to eat. thanks.
Pingpt
(Ingrid )
#12
thank you all for your help as well. I am going to try the broths with extra salt, potassium and magnesium and then more fat as suggested by ken. I hope it helps as I don’t want to give up.
240lbfatloss
(Ken)
#13
Yes, your initial weight loss when becoming lipolytic/ketogenic is due to depletion of stored glycogen, not fat. It’s the necessary first step. After that, true fat loss is usually slower, usually around one to two pounds of fat per week. That’s why the scale can drive beginners crazy, as weight can easily flux due to things like salt intake. It’s better to take measurements, and limit visits to the scale to no more than once per week.
Right now for you, the most important thing is to get through the initial withdrawl phase, you do that by eating lots of fat. Don’t worry, you won’t store any additional fat, you have to secrete insulin for that to happen.
clackley
(Cathy)
#15
I respectfully disagree with the advice to drink so much water. You should drink to your thirst ~ otherwise, you are further flushing electrolytes. Most of the fluids we need can come from food. Drinking a couple of cups of broth is to replace or keep electrolytes in balance and is not about hydration.
Shortstuff
(Allie)
#16
I agree with @clackley, too much water will make you feel worse as it will flush out even more of the electrolytes you’re trying to re-balance.
Pingpt
(Ingrid )
#17
Thank you. Added salt and more fat to my smoothie this morning and plan on getting potassium supplement and drinking more broth with salt. Hopefully this will help me feel better. Was a bit shaky this morning but feeling better after my smoothie. I appreciate all the advice. It is very helpful.
OldDoug
(Doug)
#18
Ingrid, good luck to you. 
It can seem like such a long time. Even just one day can be very long when you feel like crap. The part about keeping calm and being patient is easy to say…
Many people do feel bad in the beginning. From what I have seen, even if it takes a long time, in the end most feel very good, and are glad they kept with the program.
FatMan
(Richard Hanson)
#19
Hi Ingrid,
There is already a lot of advice on what you should consume, and I would only reiterate to pay attention to your minerals.
Also, it help if you think about this a carbohydrate withdrawal instead of the keto flue. Your body was adapted to running on sugar and now you are forcing it to change drastically and that can be quite traumatic. The source of your discomfort is not your choice to eat keto, it is your choice not to eat garbage carbohydrates, it is carbohydrate withdrawal.
So … what I like to say is congratulations on feeling like crap! This means you are well on your way to becoming keto adapted, an event to be celebrated. When you go keto, you expectation should be that you will feel terrible, and if you don’t that is just a big plus! Hell, carbohydrate withdrawal is a landmark along the passage into a new life. You are making a bold, courageous, and positive change in your life.
Awesome! Congratulations!
Welcome to the dietary elite! Welcome home to keto!
Keto for Life!
Warmest Regards,
Richard