Still waiting to feel great?

(kilfli) #1

I’ve officially made it one month on keto. I’ve shared and tweaked with you all I’ve the last few weeks, and feel like I’ve gotten so really good advice. At 2 weeks I had lost nothing, 3 weeks lost 2 pounds, 4 weeks lost an additional 3 pounds. So a total of 5 pounds this month, which I am very please about!!!

However, I need some guidance, reassurance, hand holding, whatever you want to call it :grinning:, I still feel tired, and intolerant to exercise. When I say tired, I mean I don’t feel any more energy than I did prior to starting. I had an initial super low energy period, then I got back to baseline, with the exception of exercise, I just don’t have any stamina. I want to feel the energy that people talk about. Is there a way to get there faster? Is it normal to still feel this way?

I’ve been taking multivitamins, mag and K+ supplements, adding salt to my food, and also eating a bit of salt by itself. I’m eating fat, most days I am IF for 16+ hours (just works out that way because I work nights) I log all my food, some days I eat 1600 calories, other days my body wants over 2000, so I’m still all over he place calorie wise.

I’ve read and heard fat adaption can take 6-8 weeks. Is it possible that won’t happen for me? I definitely feel the mental clarity, I’ve noticed even when I am tired, my brain is still clear and focused.

Thank you all. I appreciate your advice.

(Jay AM) #2

It’s possible it won’t happen in 6-8 weeks but, it’s not possible that it won’t happen ever. Unless your insulin is constantly raised for some reason. You could dial in things further to see if they affect you. Like removing dairy and/or sweeteners. For some people they can cause an excess insulin response. Also making extra sure to get enough sleep and de-stress. But, even with all that, not everyone feels like a demi god(dess) in fat adaptation.

Other tweaks could include lowering protein and upping fat intake and double checking for carb creep.

(kilfli) #3

Thanks. I know my carbs are in check. It’s rare I get over target of 20, the most over I’ve gone in the last few weeks is 3g. I rarely eat dairy, that was an original tweak a few weeks ago. I don’t use sweeteners, I’m a black coffee girl. I’m actually wondering if maybe my body wants a little more carbs, vs lowering protien. I could be way off. I’d settle for stamina during exercise, I work nights, it’s a stretch to think I’ll ever feel like a goddess, but it would be so awesome!!!

#4

For me, I’ve noticed that fat adaptation is not suddenly ‘on’. In my experience, it’s been a transition over several more weeks, and I don’t believe I’m fully there yet, but I’ve definitely got my foot solidly in the door. But I’m not worried - I’m not going anywhere cuz I do feel absolutely great.

Since you’ve only been on keto for a month, wait the 6-8 weeks to see if you begin to see the beginning signs of it before you begin to worry. :slight_smile: And even then, it can take some people even longer, like several months if I am remembering some of the lectures correctly. Especially if you have very strong IR. Like me.

(Chris W) #5

In of itself for me fat adaption was not a energy increase it was stored energy management flexibility. I did get an energy boost in keto adaption phase though but as you observed not in the area of exercise. A number of things play into this, BMR, general metabolic health, calories being restricted.
I do like that you are not trying to restrict but my only question are you near to your macros?

Many people who have been calorie restricting for so long get used to that level and until they really try and push back some they get stuck there. This is one of the reason I encourage people to get to know there base macros so they understand what the amount of intake they really may need. I was almost the opposite I would intake too much, and then I restricted and wow I felt horrible. After I started to eat to and past the fat macro did I understand that I was actually withholding some energy from my body.

(Jay AM) #6

Stamina during exercise has to be rebuilt in keto, just like it had to be built up before you were keto. But, keto is excellent for endurance once you’ve built things up. And, working nights can also cause issues due to constantly interrupted sleep schedules, irregular wake times, less quality sleep, raised cortisol levels, shifting schedules. I’m curious what you think adding carbs would fix. If you’re having energy problems, the energy you’re currently using is fat. If you aren’t getting enough for some reason (high insulin, fat restriction, poor ketone conversion.), it could be why you’re not feeling 100%. You could try more fast acting fats that convert to ketones quicker like MCT or coconut oil. Carbs are also an energy source but, not one you’re trying to use for energy currently. Upping carbs just means you will be using less fat or using fat less efficiently. Considering carbs aren’t even necessary, you’re probably fine without upping them.

(Jay AM) #7

I try to explain this idea to people too often. Macros are a good goal to achieve and, besides the carbs, aren’t a limit necessarily. They are good to calculate in the beginning to make sure people eat enough and get enough fat. Good for you and your realization.

(kilfli) #8

Most days I push past the fat macro. When I feeling extra hungry I’ll do a bullet proof coffee. I could probably eat more. Just trying to listen to my body rather than eat out of habit or boredom. Some days that has kept me around 1600. Most days anywhere from 1800-2200, a couple times even more.

#9

I’d hold back on the fasting until your adapted, that’s a common problem for many people. It’s the main reason so many people get the answer to eat more fat when they’re not switching over in a timely manner. Remember, this isn’t about calories. Fasting is great but depending on what your eating when you ARE eating you could be holding yourself back.

(kilfli) #10

I’ve heard that. The main reason I’m sticking with it is because I don’t normally eat when I am at work. It was an easy adaptation. At this point it’s easy.

(Chris W) #11

I never been able to put it into words real well, and it was early on way before this forum.
Among st all the other advice there is. I am framing up my own set of rules of thumb like yours and that centers around keeping away from restrictions and fixing metabolic problems. At this point I only use them as reference point for other things like BMR increases and when I am out of my norm like vacation. I almost always eat to satiety, I do have to watch my protein though I can have weeks like I just did outside of my norm its good to still have that frame of reference. Its alot like learning to any skill, you need a reference to go back to now and again, but at first you look at it all the time.

(Chris W) #12

The only other things I could say is to up your MCT or SCT intake, these both will go directly to the liver and help boost ketone production which should help with some issues. Once you fat adapt it is normal for these to actually drop, if you supplement with MCT(coconut oil, mct oil) you can still produce them independent of LCT(fat) supplied to the liver.

And of course salt, I know you mentioned you are adding, but the amount may vary, I would keep adding until you really taste it on your food. I was amazed at the amount I really need compared to what I used to need/want. If you get too much your body will dump it pretty quickly so it is very hard to over do, make sure you spread it through out the day. Also you have to watch some of the multi’s they contain fillers which may not be keto friendly.

(LeeAnn Brooks) #13

I’m 3.5 weeks into my Keto journey and I have been battleing fatigue for most of it. I started getting dizzy all the time, so I realized I still wasn’t replenishing my electrolytes enough and my blood pressure was too low.
Yesterday was the first day I started to feel better, and today I felt great. I had a consitant stream of energy, though endurance for exercise is not there yet. As others have said, this is something you have to build back up. But with the way I felt today, I’m encouraged. If this feeling last, it will have all been worth it.
So maybe there is a light at the end of the tunnel.

(Chris W) #14

No light at the end of the tunnel, just bacon, all the bacon!

(kilfli) #15

I really do enjoy bacon, I eat it almost daily. I don’t know if I’ll ever eat it guilt free though.

(Chris W) #16

Would you say the same thing about eating a potato now? or a cup of juice? think of it from that aspect. You need the bacon(in the aspect of its contents for the most part) do you need the others at all?

(kilfli) #17

I get what you’re saying. But to my defense I’ve always felt that way about juice/soda, I never drank it. I always say I like to eat my calories, not drink them. I just wish there wasn’t a link to cancer from nitrites is all.

(Chris W) #18

epidemiology is one of those things that can be made to do as you like, its not any different with cholesterol or high fats and heart disease. When you really start to dive into the information, how it is presented and who is behind it, it will open your eyes.

(Leslie) #19

Did you hear the 2 Keto Dudes podcast this week? They answered a question that had something to do with a similar situation presented by a man who works nights.
Did you understand how circadian rhythms function?
I feel like it’s possible that your energy issues might be connected to the fact that your rhythms are tweaked

I hope you find this helpful
Keep calm and keto on