Not Hungry/Tired

(Jamie Lynn) #1

3 weeks on keto. I have lost 13.7lbs. My macros are 104f/82pro/10carb. The problem I am having is i am not hungry and i feel like i am forcing myself to eat but if I don’t eat i will never make my numbers or at least 1200 calories. In the morning i wake up feel great lots of energy i walk on my treadmill for 45mins @2.5mp After every meal i am so tired. I have been drinking a few ounces of blk coffee after i eat to try and offset that. I try to divide my numbers by meal (3meals a day) so I have the same amount of fats as i do protein. Any advice would be greatly appreciated. I tested my blood after ate my last meal today was 1.8

(Chris W) #2

Well the advice to eat to macros is mainly to get you to understand what your target is, and also to develop your satiety signaling.
Without your age height and weight its hard to tell if those are good numbers but they seem low. If you were a chronic dieter this will play into it, and you need to not think you have had enough instead let you body tell you that. Macros are still guides they are not set in stone and if you feeling good, not hungry, moving forward, have energy, and don’t feel cold I would say you are doing OK.

(Jamie Lynn) #3

My Neurologist told me about it weeks back. Said it helps with mood, sleep, weight loss and seizures. I am 44yr old female. 5’2 @195lbs

(Chris W) #4

told you what ?

(Jamie Lynn) #5

about the Keto diet

(Chris W) #6

Ok got it.
So what I am coming up with is on the order of 1800 a day, that is a the maintain level and light activity. 146f 117p and 20g carbs or less. Where you a dieter before this by restricting calories overall? Also some seizure meds screw with your hunger signalling I know my wife has issues with that she has a seizure disorder.

(Jamie Lynn) #7

Heck I can hardly eat 1200 calories and that is eating more then i really want to cause i am just not hungry. I have no idea how i would eat 1800. Not a restricting dieter but had awful eating habits.

(Chris W) #8

in what way?

(LeeAnn Brooks) #9

Can you tell us some of the things you eat? Give us a typical day.

Anyone having a hard time getting enough calories in should make sure all their food choices are fat dense so it carries more calories and fat with the same volume.

For instance, avoid lean cuts like chicken breast. Instead eat chicken thighs with skin on.
Fry eggs instead of hard boiling them. Preferably in bacon fat or butter.

Even though there are a lot of low carb options out there that are perfectly okay on Keto, if you can’t possibly get more volume of food in, than you will have to make your food choices as fat dense as possible and forgo other low carb options.

(Jamie Lynn) #10

This morning I had planned to eat the following:
2 slices of bacon
half of Avocado
Tuna In Olive Oil 1/4 cup
Pecans Raw 15 pieces
2.5oz shrimp
1tbl heavy cream (with coffee)
1/2 egg white
Ended up not eating all the shrimp or avocado or tuna

mid day
1 cup almond milk
1tbl heavy cream
1 slice of bacon
1/2oz pork rinds
Was not hungry but forced myself to eat gave the dogs a few of my rinds

dinner
1 Koegel Dinner Frank
1egg
1tbl mayo
3 pickle slices
1.5oz tuna in water
1/4 avocado
(felt full half way into eating) only ate about 75% of the frank, and forced the rest down

(Chris W) #11

eat the whole egg
dump the pecans for the moment
watch the mayo if its store bought it most likely will have soy oil in it.

When you said you were not eating correctly before in what way?

(Jamie Lynn) #12

Another day
Breakfast
1tbl heavy cream
1cup alomond milk
1/2tbl butter
2tbl cheese
1oz Prosciutto
2 slices of bacon
2 eggs

lunch
1/2 avocado
3oz shrimp
1/2tbl mayo
1 egg
1.5oz smoked salmon

dinner
1/2cup spinach
5 pickle slices
2.5oz 80/20 beef
1/2tbl olive oil
1/2 avocado
1cup almond milk
1tbl heavy cream

(Jamie Lynn) #13

Eating loads of calories, always eating out, loads of carbs

(LeeAnn Brooks) #14

How are you cooking your eggs?

(Troy Anthony) #15

getting some extra fat when you aren’t hungry is pretty simple, just go eat a tablespoon of coconut oil. It just melts in your mouth, don’t even have to chew anything. That’s 130 calories, 14g of fat right there. I also love using full fat coconut milk to make beverages or smoothies. 1/3 cup is 140 calories and 14g fat also. That’s only a 1/3 cup, basically could take it as a shot, maybe a pretty big shot but still. These suggestions are just for if you really want to up calories. As long as eating in deficiency hasn’t led to any eating disorder issues, I think eating when you are hungry is just fine. Try not to feel guilty eating more calories and fat though, I know it’s a difficult mental hurdle for some in the beginning especially coming from strong calorie restriction backgrounds for dieting.

(Jamie Lynn) #16

Morning I would mix raw eggs with bacon, butter, cheese & Proscitto and scramble it. Other times i will mix yolk with mayo like deviled eggs

(Chris W) #17

Here is the thing, if you were eating loads of calories before keto, why are you not now?
Has your hunger been like this the entire time after the first couple days?

(LeeAnn Brooks) #18

That sounds good.

I’m not sure. I can’t see any obvious issues except the one entry you wrote egg whites.

Could there be other medical issues you may be dealing with?

(Chris W) #19

I would be concerned there is an insulin issue at play here, maybe thyroid as well.

(Troy Anthony) #20

Also, you will see this a lot, the energy issue could be due to not enough salt. Eat plenty of salt on your foods. You are right at a common keto flu phase, or potential one. Low calories can certainly lead to low energy, but our bodies are pretty smart at eating when it’s needed. Again granted that their are no issues. This sounds like more of an electrolyte issue, or minor malnutrition.