So frustrated! help! newbie!

keto
newbies
#1

I am new to Keto, and I’m on week 3- I feel AWFUL- jittery, feel like my heart is racing or just generally off feeling, anxiety is up and just feel like I’m going to cry. I haven’t lost a single pound, I’ve actually gained 2 pounds. All I want to do is sleep- I’m mentally exhausted and can’t get enough energy to get my butt moving. Caffeine is affecting me like crazy, could be related to my anxiety? I’m trying to stick to 2 cups of coffee a day and have noticed that I’m jittery in the afternoon now- never happened before. Feel tightness in my chest too :weary:

I will be honest, I haven’t been perfect. I’ve had one night where I cheated last Sunday for my birthday- a giant chocolate shake. I am having a hard time with the fat intake. Is there an app you guys suggest to track your macros?

I am supplementing my vitamins with extra magnesium and a really good multi-vitamin. I just learned that I need to be drinking/intake of sodium. So I drank some chicken broth tonight- how much sodium should I be having a day?

My typical day looks like this:

Breakfast: 1 egg or protein shake with almond milk and peanut butter and whey protein, coffee with mct oil

Lunch: chicken cesear salad with no croutons, add tomatoes and cucumbers

Dinner: pork chop or other meat on top of salad greens, with some veggies and some type of dressing, avocado

Snacks: peanuts/ cheese sticks

I’ve been tracking my ketone level via ketomojo- can’t seem to get past 1.0.

Please help!!! What am I doing wrong!?

#2

You’re not necessarily doing anything wrong, you’re in a transition period. Weight loss might come later depending on your original weight and previous diet history. They are correct about upping your sodium, around anywhere between 2-5 teaspoons a day. If you get your sodium in it’ll usually keep the other electrolytes well regulated.

Also are you eating enough? That doesn’t seem like too much food, calories-wise.

#3

More sodium, and maybe add a little potassium as well. Check out ketoade, it maybe be just what you need to help the transition to ketosis.

(Cindy) #4

You might want to ditch the protein shake and eat more “real” food. Add in more eggs or maybe some sausage or bacon. That’ll up your fat while making you feel more satisfied, too.

Not sure what kind of chicken you’re eating with your caesar salad, but if it’s chicken breast, think about changing to a fattier portion, like chicken thighs with the skin on. Also, if salad is filling you up without keep you satiated, cut back on the greens and eat more chicken.

Same thing for dinner…you don’t need the greens or veggies, but if you really want them, sautee them in butter, add plenty of full fat dressing, etc.

And yes, add salt! Liberally salt your food. Some people like salt well enough that they’ll lick a tsp from their hand…I don’t do that, but I have no trouble salting my food more than I did pre-keto.

(Christy Franklin) #5

I take 2 tsp of sodium, 1/2 tsp potassium (no salt) and 800mg magnesium every day. I do more sodium if I’m sweating/working out. If I can feel my heartbeat I know I need more potassium as normally you won’t feel it unless your doing cardio etc.

(Carl Keller) #6

I agree with the suggestion of making sure you get 2+ teaspoons of sodium. That worked great for me for about 6 months but my heart rate starting getting a little faster than I prefered and I started taking 250 mg of magnesium and the problem went away.

Magnesium helps maintain heart rhythm and blood pressure control.

(Herb Martin) #8

I put the sodium salt and potassium salts in my water bottle, the water actually tastes better to me and I get the electrolytes at a pretty steady rate. (I take the magnesium as a tablet.)

Make your own electrolyte and it’s cheaper while avoiding crap they put in the commercial stuff.