I’ve been eating keto since mid-November and have had many positive results. Mostly, more energy, and no need to take anti inflammatory medication for chronic neck and shoulder pain. My macros are right and I take electrolyte supplements. However, if I exert myself, I still get dizzy, and out of breath in a short period of time. I have also gained 5 pounds while eating maintenance calories of 1500; at the same time I have lost some inches.
This is causing me angst and I’m almost ready to give up due to the weakness and dizziness I get when working out or doing physical labor. Any suggestions from those of you who have been eating keto longer than I? Am I expecting too much too soon?
Linda P
amwassil
(Michael - When reality fails to meet expectations, the problem is not reality.)
#2
You might be. But you’ll have to provide a lot more detail of what you’re eating before anyone can give you specific advice. What you’re describing seems due to inability to utilize the energy available in ketones and fatty acids fully. Don’t give up, it will come. How many years did you eat SAD? The consequences don’t just disappear. Your body is fixing itself and repairing the damage. Give it the time it needs.
Fat adaptation is not an on/off switch. It takes place gradually over weeks or months. Each of us is unique. Each of us has more or less metabolic problems to resolve. Many folks report that they reach a point of adaptation when their fatique, weakness and/or lack of energy suddenly go away. They’re not fully fat adapted and will get more so over time, but from that point on it’s good enough. You may or may not experience something like that, many of us never did. But the lethargy you experience now is transitory.
Thanks so much for the support. I realize that much more information is probably needed in order to give an in depth answer. I think I am just getting frustrated that the changes are not coming more quickly. I will definitely give it more time and continue to track my macros. I’m keeping my total carbs around 20. I don’t have a program that gives the net cabs, but I do know that carbs I’m eating are full of fiber and no sugar (leafy greens, avocados, etc). Maybe I should look around for one that does.
It’s the losing inches that matters more than the weight. Those extra five pounds could be from increased muscle mass or even increased bone density.
It took me many months to completely fat adapt. I just noticed my ability to work out aerobically slowly got better. It was not like a switch that was suddenly flipped on.
How much sodium is actually in your electrolyte supplement? Your sodium need on keto is somewhere around 5 grams per day. It be even more than that, if you are very physically active or you’re in hot weather. That is about 2 - 2.5 teaspoons of salt, depending upon the brand. Not having enough salt can make you feel weak and woozy during a workout. It’s also possible you are not eating enough for your energy output.
• 1,400* calories in skeletal muscle glycogen storage.
• 300* calories in liver glycogen storage.
• 3,500* calories in 1 pound of body fat.
*calorie numbers are not exact but close to actual (actuarial gen. populous).
I’m really mesmerized by this quote from the Mayo Clinic:
”…When the calories you burn equal the calories you eat, you reach a plateau. …”- Mayo Clinic
Can’t get it out of my head! …Lol
Calorie counting does work but it has to be seriously tweaked with tracking the individuals metabolism (which is rare to see someone approaching it from that angle).
You’re probably not eating enough carbohydrates to keep up with your physical activity and not being completely fat adapted which takes around 27 weeks or 6 months.
When you exert yourself physically, your mimicking calorie (carbohydrate) restriction or dieting and your depending on macros from an app as adequate fuel for your level of physical activity? (the app has no idea what your body is really doing?)
So your magnifying this deprivation 2x fold in the opposite direction?
1500 x 2 = 3,000 (1,600–2,400?) calories?
That is why you are feeling dizzy and weak?
So if you eat 3,000 calories and you are active, it will actually be the equivalent of your 1500 macros in real time physical burning of energy.
References:
[1] “…Daily calorie needs range from 1,600–2,400 calories per day for adult women and 2,000– 3,000 calories for adult men, with the low ends of the ranges being for sedentary people and the high ends for those who are active…” … More
Wow! That is a lot to take in. I have really lowered carb intake in order to get into ketosis, but I never thought about the fact that not eating enough carbs for my activity levels. Thanks for the tip.
I think most people here would go with the low salt or just need to give it time theorys rather than too low carb.
I lost most of my weight within 5 months, but I have to say, the subsequent year of maintenance has been more emotionally fraught. I haven’t had any major setbacks, but it is harder without that nice downward trend on the weight chart.
And I very much agree with @VirginiaEdie, inches mean a lot more than weight.
amwassil
(Michael - When reality fails to meet expectations, the problem is not reality.)
#9
At this stage of the process, eating more carbs will only prolong the agony by getting in the way of continued fat adaptation. If it stays bad enough long enough you will probably just give up and become one of those who claim “Keto doesn’t work. Tried, felt terrible, yadda yadda”. Some folks find that after they’re fat adapted, they can up their carbs without detriment. Others discover they can’t. Don’t get confused by what some athletes and body builders can do with what you can do. On the other hand, some folks do well simply on very low carb diets, without getting into ketosis. Low carbs is better than high carbs. That’s remains an option if symptoms don’t improve over a reasonable timeframe. You decide how long that is.
