On keto for a year, no energy!

(Michael - When reality fails to meet expectations, the problem is not reality.) #22

You say you’ve been eating keto ‘nearly a year’ and lately experience ‘low energy’, my first question is: what changed? New job? More physically demanding tasks? More time at the gym? Changed how much and what specifically you’re eating? Or have you always felt like you do now?

As @mtncntrykid notes above, you’re eating a lot of carbs. Maybe too many for you. I suggest you go directly to sub-20 grams of carbs per day to see if that helps. Keto is basically carb restriction. Just cut the carbs and replace the energy you used to get from carbs with fat. That’s it. It’s not fancy and it’s not rocket science. Stay in ketosis as consistently as possible and fat adaptation will result. If not, then not so much. Once you’re not eating sufficient carbs to fuel your activities and not extracting energy from fat efficiently, you’re going to feel just like you describe.

Also, you have to eat enough for your level of activity. What you’ve described is a very physically demanding lifestyle. Your total energy intake may be sufficient if you were better fat adapted and extracting all the energy available in fats and ketones. Until then, you probably have to eat more to get enough not to drop dead at the end of each day. Take it slowly, a hundred calories per week or two.

Keto is a metabolic normalization process which includes weight normalization. Lots of good things happen in ketosis that otherwise don’t. But you have to remain consistently in ketosis otherwise you’re knocking yourself out for little or nothing.

#23

Would you recommend eating fat and protein in equal measures? How much roughly would you think I should have? Thank you so much for your input :blush:

#24

I’ve never really had the increase in energy that is associated with the keto diet. I feel mor alert and awake in my brain if that makes sense lol but my body is really flagging! My energy levels have never been great. For as long as I remember I’ve always felt quite heavy and low but in the last few months I’ve been really struggling. I can’t think of anything that has really changed… other than getting older lol. I’ve just turned 33 so surely I should be in my prime?!
So is it that you think I’m throwing myself in and out of Ketosis regularly hence why I’m always feeling so awful? I’ve read so much about carb intake and most sites say about keeping it below 50g to stay in Ketosis but I’ve seen that lots of people stay under 20g. I guess I need to look at what I’m eating and see where I can squeeze out a few more as I really want this diet to work for me.
Out of interest, roughly how much fat and protein do you think I should be eating?
Thanks for your reply :blush:

#25

Given your age and activity level, you may well be able to tolerate more carbs than most folks. This might be a macro question but it really sounds like electrolytes. You’ve already tried raising your salt?

(Michael - When reality fails to meet expectations, the problem is not reality.) #26

I’ll respond in more detail tomorrow after work. For now I’ll just reiterate my suggestion to get your carbs sub-20 grams per day for at least a couple of weeks to see what happens. From what you’ve described I suspect you’re in/out of ketosis and not getting enough usable energy from either carbs or fat/ketones.

#27

Starting today :blush: going to get some electrolytes and focus on drinking more water too

(Allie) #28

Drink to thirst only. Excessive water will flush out the electrolytes you’re trying to balance.

(charlie3) #29

If this been a while get blood work and see what’s there. Anemia is real common. Get the tests that look at what’s in your blood. It there are things outside normal ranges may be consult with a doc. May be one who sees a lot of atheletes.

(Maria Pilar Jimenez Sterling) #30

You didn’t mention how long you have felt this way. One thing I did learn is that as you lose fat the toxins and other things you ingested while gaining the weight will be eliminated and you might get the Keto flu several times during your weight-loss journey. So you might be dealing with that… I use a apple cider vinegar, lemon juice and Himalayan salt to keep the electrolytes up and feel less symptoms.

I agree as well with the carbs being too high, you might need to drop that yogurt and berries. Eggs, bacon and avocado for breakfast instead! Hope you figure it out soon! Good luck

#31

Certainly the last few months, can’t really pin point it as I’ve never had an abundance of energy in my whole life haha. Yesterday my carb intake was 23g and today I, hoping to get under 20. The yoghurt has gone, so has the fruit. I’m missing my sweet breakfast though lol…
Do you just mix the ACV, salt and lemon and take it one hit?

(Michael - When reality fails to meet expectations, the problem is not reality.) #32

@charlie3 makes a good point. You also say you’ve been sorta ‘low energy’ all your life so you need to determine whether there is some underlying cause that can be fixed - thyroid or anemia for example. Or if it’s just way it is and you have to live with it. There’s a range of normal and it’s pretty wide. I never experienced any surge in energy or lifting of brain fog after starting keto either. On the other hand, I’m two weeks from my 75th birthday and I am healthier and more active than probably 99% of others my age. Yes, I’m tired by the end of my work shifts, but I’m very active interacting with both customers and other staff members. I’m not just putting in time with the least expenditure of energy I can get away with simply taking up space at Walmart. I’ve always been fairly active and I’m betting on keto to keep me physically and mentally so. No rocking chairs or porch swings for me.

Two most important things I’ve discovered so far: stay in ketosis as consistently as possible by keeping the carbs down; and, eat enough to fuel one’s level of activity. Since I don’t experience reliable hunger and satiety signals, I use weight to determine whether or not I’m eating enough.

(Bunny) #33

I would really focus on my BMR because those inches around your waist is more likely muscle and the more muscle you have, the more food you need to eat to maintain (power) that muscle, so keto and physical exertion (weight lifting) can mimic fasting no matter what that MFP says?

If your eating more food (in all calories) to store fat that’s a different story?

That is why you feel weak!

(T) #34

Not everything is diet - have you been checked by your doctor? Could be low vitamin b, thyroid, or other issue you would want ruled out.

#35

I have spoken to my doctor and she says when restrictions are lifted to go in for some bloods. She also wants to check some hormone levels but as it’s not urgent I have to wait until we can move around a little more freely. I’m in the UK and we are starting to lift lockdown rules things are still quite restricted at the moment. Is it wrong that I’m kind of hoping for some imbalance which would explain the way I’m feeling lol?

(Peter) #36

Just say you’re out driving to test your eyesight, the Durham police WILL NOT CHARGE YOU guaranteed.

#37

Yes, drop the carbs to 10g (or less) - really force your body to develop ketosis and become truly fat-adapted. Ketones in your blood is tricky - it could mean that your body is simply not fat-adapted enough to use them up efficiently. BTW, as I understand it, ketones mostly go to our brains, and our muscles need to metabolize fatty acids instead of glycogen. No more yoghurt and berries! Whey is insulinogenic for some people. Berries have a little fructose - not as bad as other fruit - but what little there is might tell your genes to start storing fat. When you’re asleep after 5 hrs you’re basically in ketosis - why not know for certain that you are extending ketosis by only eating a couple eggs, ham (and salt!) for breakfast? As others have mentioned, the in-between state of slightly too many carbs and not enough fat-adaptation will leave you in limbo. Concerning your blood test - make sure you get tested for your level of Vitamin D - should be around 60 - 70 nano-moles - this made a difference for me - when I first tested for it my levels were down around 24, and I live in an area with a climate of rain, clouds and little sunlight. And remember Vitamin K2. Concerning your keto dessert - just wanted to say that if I eat anything with erythritol in it as the keto sweetener, I feel totally sluggish the next day. I’ve experimented with this a few times and the results are always the same. Hope you can back off from the gym workout. Skip a week (horrors!) get a lot of rest, try the suggestions of the other folks here, and next week only do strength training 2x/week - and go by how you feel - really get in touch with your body’s energy, and rely less on numbers. Best wishes.

#38

Thanks for your reply… I’ve managed to drop my carbs down to around 20 and adding more salt to everything and I do feel a little better for it… although still not 100% myself. A few of my friends have mentioned about vitamin d so I’m intrigued to find out if it’s something I’m lacking in… hopefully won’t be too long now before I can get bloods done! I’ve stopped the yoghurt and berries, although I struggle with the thought of having eggs for breakfast… I prefer something a little sweeter at that time of day!
I haven’t noticed if I’m particularly more sluggish after erythritol… I’ll give it a break for a little while and see if that makes a difference!
I’m also going to drop a workout and just do 4 a week… see how I feel with that. I’ve had so much advice and I really am so grateful… just got to put it all into practice now and see what changes! :blush: