Troubleshoot 2 weeks in

(Jack Jackson) #1

Hey guys. I am new to this forum and to the keto diet.

I am just approaching the 2 week mark and have been considering quitting for the past 2 days.

I am very lethargic, getting multiple headaches. All my muscles feel weak and every other day a new joint is sore. I have also pulled a trap and my lower back in the past 10 days.

I am 79kg with body fat 22% - i am eating 2300 cals a day with a 75% fat diet (5% carb.) I never eat more than 15g of carbs and I am extremely careful with macros and hidden sugars etc.

I drink 3 litres of water a day. I have BhB salts that I take occasionally and I take multiple supplements and vitamins every day. I exercise regularly, both cardio and resistance. And I sleep my 8 hours.

Wtf is going on?
Thanks :slight_smile:

#2

Sounds like electrolyte deficiency, due to them being flushed out. Up your salts more and consider supplementing potassium and magnesium.

(You've tried everything else; why not try bacon?) #3

I agree, the headache is probably from insufficient salt. Try getting 10-15 g/day, including salt already present in food.

The lethargy could be from the keto adaptation process, which takes a month or to be complete. It should gradually improve as your muscles adapt to metabolizing fats instead of glucose.

(Full Metal KETO AF) #4

Lighten up on the exercise for a while until you’re body has adapted to running on fats instead of carbs. Try just a nice long walk everyday. Give your body a break and let it adjust.

(Scott) #5

Lower your volume lifting. That’s my suggestion. When I switch to keto I had to drop down to doing squat/dreads/rows/military press/bench. I did one compound lift a day for 5 sets with like 3 warm up sets for a while. I think it takes longer for your body to get used to not using glycogen for Strength training. I didn’t gain strength during this time but I was able to keep it.

Good luck man.

(Frank) #6

Dial back the workouts until you get through the transition to fat burning. You’re lethargic so you continue to exercise? You’re putting your body through a major transition. Be kind to it for a bit. The weights aren’t going anywhere.

(Katie the Quiche Scoffing Stick Ninja ) #7

Would have to agree with the rest, stop working out until you are fully adapted and increase your salt and potassium/magnesium.

(Little Miss Scare-All) #8

I soooo feel you, Jack! Im new here, too, and Im on day 17, and my first 2 weeks were not fun. My workouts suffered, I even had to give myself a break. My sleep wasnt the coolest either.

What I like to tell myself is its my body throwing a bit of a tantrum. As Ive come to understand, the start of this lifestyle is not easy and I bet it makes lots of people quit. I can see why, but keeping the bigger picture in view is important. It sucks bad to feel crappy, no way around it. Its not an indication that its not working, but that it actually IS working.

Im not new to detoxing. Im like the queen of cleanses. Liver cleanses, colon cleanses, juice fasts, you name it. So I am familiar with the detox period nd adjustment periods that come along with drastic change. Herxheimer reactions suck!

You have to trust the process. Keep on going because eventually it gets better. I would think the pain in the bawls feelings youre currently feeling would pale in comparison to the feeling like youve failed “yet again” at trying to lose weight or whatever your reasons may be. Maybe Im projecting just a bit, but thats how id feel.

I havent been around this forum but 2 days, but quickly realized theres so many smart, knowledgeable people here who have been where we are right now, and have made it through to the other side and lived to tell the tale.

I know himalayan salt and added magnesium helped my keto flu. I was having dreams of rotting bacon and couldnt even hear the word bacon for 3 days without wretching.

Try to accept the beginning sucks balls, but it will be worth trucking on.

(Carl Keller) #9

The 3 litres of water sounds like a lot to me. If you are constantly urinating this could be contributing to your low level of electrolytes. I think 2 litres would be adequate.

I also agree that more sodium should help.

(squirrel-kissing paper tamer) #10

I had a similar headache that was making me one unhappy lady. I blamed eggs (the jury is still out on that) and stopped eating them but also upped my chicken broth game to add more salt. The headaches stopped. Currently I throw in eggs here and there and I’m surviving so now I blame the lack of salt. As long as I have something to blame things on, I’m okay, because arbitrary headaches are unacceptable. Keep trying is what I’m saying.

(Sheri Knauer) #11

I agree with what everyone is saying. I have been keto for 2.5 years and during the adaptation phase, while I fortunately did not have the “keto flu”, I did see a decrease in performance at the gym. That lasted a good 2 months, then after the fat adaptation phase, I quickly regained my strength and have been making gains since. Taking a break from your usual exercise routing for a few weeks is good advice. Nice long daily walks are good for the body and mind.
For water, you should take your body weight and divine by 2, and that is the amount of water you should be drinking. So, for you, it come out to about 87 oz (79kg body weight = about 174lbs) or about 2.5 liters of water. Of course if its hot where you live or you are sweating a lot, you would need to have a bit more.
I also have success with adding some salt directly to my tongue and holding it there for a few minutes, then washing it down with water. At first it wasn’t easy to do but Im used to it now and kind of enjoy doing it.