Good Morning everyone! happy to be able to post and reach out to all you keto experts for help… I want to say first that I have tried my hand at keto before and was going strong for about three weeks and then the dreaded keto flu scared me away! To be fair I jumped into it real fast and gave up carbs completely and stuck to fats and protein along with veggies. Not sure what went wrong but I attribute it to electrolyte deficiency. I am starting keto again this Sunday after my physical today and starting new! And have some questions for anyone to help me get started. Little about me I am an active male…about 210 and want to get back to my regular weight of 180. I run daily and work out about 3 times a week. So my first question…is it okay to work out when starting off on keto? Or should I let the body adapt first? Secondly do you guys go off carbs cold turkey right off the bat or should I gradually decrease the carb intake daily? And last but not least how do you guys keep up your electrolytes? I consider myself a very determined person and I know I won’t stray off the path but just looking for a little guidance to be set in my way…I go to you tube but it’s a lot of sponsored real complicated stuff…so I just want some insight from some regular folk like me! Any responds would help me truly! Thank you all
Need some Keto 101
Hi - I’m a somewhat active male that is (hopefully) moving down to 180 from 215 (5’8’’).
Here you go:
- Is it okay to work out when starting off on keto? Or should I let the body adapt first? My opinion…since you work out now, maybe don’t stop - just be willing to slow down or skip a daily run during the flu stage. I wouldn’t think it was a good idea to start that kind of regime at the same time you start keto but you should be fine if you’ve been doing it for a while.
- Secondly do you guys go off carbs cold turkey right off the bat or should I gradually decrease the carb intake daily? My opinion…I am all or nothing. You will lessen keto flu symptoms by tapering but, what is the fun in that? Just kidding, really - cold turkey is a nice challenge and gets you into it quickly with a feeling of accomplishment (and a feeling of not wanting to have to go through it again) versus tapering and getting into ketosis a few weeks from now but, if keto flu blew it for you before - maybe tapering is best for you (i.e. lower risk approach might be better, especially if you are not in a rush to get your weight down quickly).
- And last but not least how do you guys keep up your electrolytes? I use pink salt and I see that a lot on these forums. I’m not sure pink salt covers everything you consider electrolytes but, if you feel dizzy, blah and tired - they help (especially if you are throwing in some fasting days).
For electrolytes - in addition to upping you salt, be sure to add a magnesium supplement (anything ending in -ate is good i.e. citrate, glycinate). Magnesium is a good idea all the time as it is implicated in a vast number of functions and pretty much everyone is deficient. If are getting muscle cramping then consider adding potassium but be careful because too much can really make you sick. You can use NuSalt or add a potassium supplement or look for Keto friendly foods rich in potassium.
As for the workouts, expect a performance drop until you are fat-adapted (which can take up to 6 months). But I wouldn’t give it up…you’re getting all the benefits of being active. You just may feel you aren’t as good at it for a while - but it’s temporary.
As for going cold turkey…are you good at moderating? I found carbs very triggering so going in slow wasn’t an option because I’d never stop eating them. Do what’s best for you!
Given the past track record I would -
a) minimize working out as much as possible if not completely (nice walks would be fine).
b) reduce the carb intake completely to 20g and less. This will ensure the quickest path to adaptation.
c)Suppliment with 600mg of magnesium citrate, potassium (1/2 tsp of morton lite salt substitute will do it and help with iodine stability), and pink salt. Lots of salt as you will be urinating lots of fluids through the transition. LOTS of salt.
Doing this will give you the highest advantage of getting through the “flu” with the least amount of discomfort (in my opinion).
KCKO
Rob my man! Thank you so much for the tips! I can assure you we will both be back at 180 In no time buddy! Yeah I feel that would be a good way to approach it just cold turkey as a nice challenge and I have very strong will power so I know I could do it. As for the exercise I can maybe take a day off the weights and substitute a run with a nice walk!
Hey Amber I have began taking a supplement called “Natural Calm” for magnesium…hope that’s okay, I love spinach so I usually get my potassium from their and yes will follow the golden rule of salting everything. Would I be able to determine how much potassium I should be taking…because along with the spinach I take a supplement with that as well. I know too much can be bad for tou
Thank you so much country kid! I will take it easy on the workouts even though it might be hard…I’m a outdoor kind of person and can’t stand just being indoors! I’m a big hiker and runner. For potassium can I find that lite salt at the super market? Do I just mis it in some water?
Morton lite salt is in the salt section usually so yes. There are other brands as well so anything that is potassium and iodized salt mix is fine. I usually measure and sprinkle on my foods. If your eating a lot of spinach you might get by without substituting it but 1/4 to 1/2 teaspoon isn’t going to hurt anything. The scare of too much is valid but it is extremely higher than that and the RDA is on the low side anyways. Most people are deficient in general but keto really draws it out of you with all the water release in the beginning.
I spend a lot of time in the mtns also and that is why the walking (hiking) was how I got thru it.
I walk a lot and do light weights. The first two weeks I felt kinda tired so just did an easy stroll. I’m at three and a half weeks now and back at it.
My whole life I’ve been a saltaholic so that’s not a problem. I snack on salt. I bring my own sea salt to restaurants, I’ve even made frozen salt and water popsicles. You get the picture.
Not taking any other supplements. Scared to take magnesium because one, the pills are enormous and two, I’ve heard it has a laxative effect. Have not been constipated yet. And I eat an avocado a day for the potassium.
I went cold turkey. I LOVE meat and cheese. My only real obsession was around eight glasses a day of whole milk. Kinda ridiculous, huh. Those carbs were adding up. So far have lost six pounds.
Good luck and welcome.
@mtncntrykid’s answer re potassium is perfect! And Natural Calm is great and loved by many on Keto.