New here and looking for guidance :)

(Rich) #1

Hey everyone I am new to the forums. I have been doing keto for a little over a month. I currently weigh 250lbs, I have lost 25 since starting. I weight train 4 times weekly and I am lightly active. I have my macros figure out 173g fat, 20g carbs, 123g of protein. I felt great the first few weeks but this last week and a half I feel cold all the time and so tired after I eat. I can’t figure out why? Looking for some solid advice and help. I supplement magnesium glycinate twice daily and also potassium plus I load my god with salt. I did spend a week intermittent fasting and felt great the first few day on an 18/6 and then I just crashed. I stopped fasting 2 days ago

(Rob) #2

Sounds like you are doing things right but it is not atypical to have these crashes while you are adapting. Might be too early to IF, though I doubt it…

You could have some other confounding issue (minor illness) or you could be flushing toxins into your system from your emptying adipose tissues. During fast losses, I get gout flare ups, though much smaller flares than when I was a carb burner.

Sorry, standard advice… KCKO.

#3

What are you eating?

Please list out your consumption from the past three days.

(Rich) #4

Saturday
Breakfast- 4 slices bacon 1 avocado 8am
Lunch- 10oz ground hamburger 2 cups arugula 2tbs pickle relish 2tbs homemade mayo
Dinner- 3oz shrimp 2 chicken sausage 2 cups cabbage 2tbs oil oil

Sunday
Breakfast- 2 sausage link 6 slices bacon 3 eggs
Lunch- 4 slices turkey deli meat 4 slices prosciutto 2 romaine lettuce leaves
Dinner- 6oz from T-bone steak 1 1/2c broccoli baked for 5 minutes with 2 TVs olive oil

Monday
Breakfast- 4 eggs 1tbs coconut oil
Lunch- 1/2c broccoli 1c spinach 1 chicken sausage 2 eggs 1tbs MCT oil
Dinner- 2/3 avacado 2oz Brie cheese 4oz t bone steak 2tbs MCT oil

Is it maybe to much protein causing an insulin response?

(Pete A) #5

Hi Rich,

Have you determined the macronutrients for that menu? I’d be curious about your total carbs for the day… You are eating some great food! And sounds like you’re doing well overall.

(Rich) #6

153g fat 123g protein 20g net carbs…I think I am dropping protein to 90 grams…I heard too much can kick out out of ketosis or fat adaption…plus I haven’t lost any weight in 3 weeks

(Pete A) #7

I’ve heard that too. You can always swap out for example 2 instead of 4 eggs with bacon, or the shrimp or chicken sausage (some fat, higher protein) for italian sausage… But looks good to me!

I feel cold or tired regularly, but it’s mostly passed (and it’s winter!) :innocent: