Hi everyone,
New here!
My wife has decided to change her eating habits (weight control, family history of insuline resistance and obesity) and I fully support her. So I joined the keto lifestyle four days ago Weāre on a 15 grammes net carb diet (counting with an app at first) and eating lot of fat (80-85% of calories). Avocados, olive oil dressing, butter, cheese, no too bad! The bummer is to read the stickers though
I feel fine during the day and the night, albeit with some belly issues: fat is heavy on the stomach! Strenuous exercise, though, feels horrible.
With a high carb diet, Iāve been able to run fasted and unfueled for long periods (a few sessions leading to my last marathon: 3 hours hilly at a gentle pace, 2 hours with 90 min at 96% marathon pace, or 90 min with 40 min at half marathon pace), had no frequent need to snack (two big meals a day + aperitivo before dinner), experienced no āwallā on marathons.
Because of this, I was assuming the switch to a ketogenic diet would be smooth. I upped my salt (here itās a 50/50 mix of sodium and potassium) and water (lots of herbal teas) intake considerably. No booze for the moment and limiting coffeine (for their diuretic effect). I pee clear, so that should be OKā¦
However I feel horrible during āeasyā runs, with a slower pace (5:20 to 6:00/km) and a higher heart rate (75% of max instead of 70%), burning and stiffneess in the arms, and a high rate of perceived exertion. Legs, though, are feeling fine, thatās a general malaise and arm pain (not cramps but feels related).
Is it normal? Any advice to ease into?