Started Keto Monday 4/9

(Monica Sleicher) #1

I started keto last Monday 4/9. I lost a pound a day and when I weighed yesterday I had lost a total of 6 lbs. When I weighed this morning I had gained a pound. Today I am exhausted. I can hardly keep my eyes open. No change in my eating plan. I track what I eat before I eat it and I stick with the plan so I meet my goals. I dont think its keto flu but I guess it could be. What are your thoughts?

(Jay AM) #2

Well, you didn’t provide much information like height, weight, macro goals, exercise, what you’re eating, carb counts. So, I’ll go ahead and post my usual recommendations and if you have questions, feel free to ask. I’m inclined to think it’s either keto flu from not enough electrolytes unless you’re calorie restricting, in which case it can be that.

There are two phases to ketosis and a ketogenic lifestyle.

Nutritional ketosis is phase one. Your body begins to produce and uptake some ketones while dumping the rest. It will still search for glucose to use as fuel. In this phase it’s not an efficient process. It has to work actively to get rid of stored glycogen, clean up excess blood sugar, and turn on the ability to use ketones.

Fat adaptation is phase two. Your body is efficiently producing ketones from intake and stored body fat and is also using them efficiently for energy. It takes around 6-8 weeks of strict keto to achieve for many but not all.

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is energy.)

*Do not restrict calories

*Drink plenty of water

*Get plenty of sodium and other electrolytes

(Chris W) #3

I was eating a full week of keto and then I started notice a difference in wieght, a lot happens in the first few days, follow J_A-M’s rules. Keto flu is possibility, also carb withdrawal, you could have finally burned through your glycogen and your ketone uptake is a little low or slow. Also your body if you have been a carb burner for a long time needs to sort out, and it takes little bit.

It all is a function of your dysfunction(T2D,IR etc), body fat(BF) metabolism, and hydration.

(Monica Sleicher) #4

Thank you! This helps immensely.

(Chris W) #5

For the first few weeks understand the macros, and keep things consistent. It will make your life easier in the long run, once you are used to things you can shake it up a little bit. I was pretty much only eating eggs, bacon, spinach, cheese and salmon for the first month.