Started Keto 5 weeks ago and my hunger increased - Period of Keto-Adaptation?

(Vivi) #1

Dear All,

I started Keto 5 weeks ago. In the first two weeks my hunger decend, but now I feel week after week my hunger increases what my diary can witness. It is definitely not out of boredom! Actually I can go along quite well with intermittent fasting 14/10 or more often 16/8, but still my calories are around 2600-3400, although I should eat only “2300”. Concering to the ketostix I’m surely in ketosis, in the morning around 0,5mml/mol and in the evening about 6mml/mol.
Still my energy ist lacking in sports or during the day… I can’t train as often as I used to. Before I trained 6 times per week always nearly 2 hours, now its hard for me keeping up with 4 times.
I have experienced the last 10 days strong fatigue, so I started supplementing electrolytes since 5 days, so I feel it does improve, but got still trouble in my workouts.

Well, my questions are: Why does my hunger get worse? What are your experience with Keto-Adaptation?

Perhaps I just need some motivation…

Thanks for your answers in advance

#3

Sounds like your body is telling you that you need more fuel and your not giving it to it! Being within 5 weeks no doubt some of it is you’re still not burning ketones at full burn yet, but in any case I’d start eating more and see how you feel. As far as only “supposed” to be eating 2300, somebody that plays sports and trains 6x a week should be eating a hell of a lot more than 300 cals above than the “standard” intake!

(Vivi) #4

My carbs are around 25-40g, Proteine 80-120g and fat 180-200g

I take calcium, magnesium 400mg, and potassium 300mg (I doubled the intake, because the cramp in my calf hasn’t gone and I had really bad muscles sore in my legs - now its better)
And I always get that extra tablespoon of salt.

Well, I try to lose around 17 ibs, to achieve that certain shredded look. Beside that its very important for me to improve my performance in sport, sleeping less and have a more clear mind…

(Vivi) #5

I bought a book from a german bodybuilder, he is engaged with the anabolic and keto diet since 30 years and teaches that the hunger decends after 4 or even 2 weeks. Therefor I got suspicious about the fact that I’m getting more hungry…

What where your experience with hunger? When did it “stop”?

(Allie) #6

It can take months to get properly keto adapted and that’s when hunger decreases, until then you need to listen to what your body is telling you and give it fuel.

(Vivi) #8

Yea, in the internet there are so many different time measurements: often it is said 2-3 weeks, or up to 3-6 Months., its quiet confusing somehow…

Any literature you would recommend? Phinney or Volek or anyone else?

(Vivi) #9

:smiley:

Similar experience: After breakfast I pause 4-6 h, but after the second meal I can’t get no real satiety, so that real hunger strikes back in the evening.

Thanks for the advice, I’ll give that “one-meal-method” a try. :wink:

#11

Took a couple months, been keto this time around for 2yrs and I slowly slowed down my BMR apparently because I got on the “don’t eat if you’re not hungry” wagon. Makes Sense! But I started being satisfied with way less than I needed to gain and towards the end maintain enough muscle. So I had to start adding protein and overall calories in stages until my metabolism got up and running again. Now many times I just come shy of force feedings if i’m not high enough. But although I have a pretty descent appetite again the difference in the gym is night and day. I did 5000 calories /day for 2 weeks just to see what happened (keto cheesecake makes that VERY easy to do) and my workouts were AWESOME! I actually lost 3lbs in that time. I’m sure that would have backfired if I kept it up but it showed me I needed more intake to accomplish what I was doing. Was doing a 5/3/2 program and when you start with the 3x3’s you REALLY need to be properly fueled!

(Katie the Quiche Scoffing Stick Ninja ) #12

This is not a sign of adaption. Hunger should go away entirely.

(Michelle isaacson) #13

@Knowledge

Interesting at Week 5 I also had a huge increase in hunger…I wondered if my metabolism sped up or something. :slight_smile:

(Vivi) #14

Would you recommand to go lower with carbs? Even if the ketostix Show that i am in ketosis?

I was anxious that i would gain Weight by adding calories, so i tried to avoid that.
Could it be that because fat is more difficult to digest more calories are needed?

#15

I’d always recommend <30 for most people that are lifting. I wouldn’t be afraid of some calorie intake, especially seeing your body is telling you to eat more, don’t ignore what your body tells you, it knows better than you do. Only exception to that is when your brain is highjacked by sugar, then it can’t be trusted. I’d dump the fasting for the time being and allow your body to get the fuel it wants in a timely manner and see how you feel. If your body is telling you to eat, it’ll only put up with what is perceives as a too low intake for so long before it slows down your BMR to compensate, don’t pull a me! It’s a bitch to fix.

(Katherine Robinson) #16

I heard in a keto podcast that sometimes we misinterpret hunger for thirst. Maybe if you increase water intake that would help. Worth a try at least.

(Vivi) #17

Thanks for that advice, but I already drink about 3 liters per day. :wink: I’m sure its hunger cause it want go away, its getting even more intensive after time.

(Vivi) #18

Now since a week I’ve followed your advice and ate more calories! I feel much more energetic! Thanks for the tip!