I am thinking of starting Keto pretty soon.
I know I can expect a level of “keto flu”, but what else should I monitor?
I heard some people having issues with potassium levels, and other levels of various things. eg. Calcium, Magnesium, salts, etc.
… Just wanting to know what warning signs and things I should monitor outside of the “flu” …
Keto flu may or may not happen, I think that depends upon your level of carb addiction and body composition.
I am not sure I would use the term warning signs.
If you are deficient on any one of the what I like to call the holy Trinity you are probably not eating correctly. I state that in that fashion, you need to supplement salt starting soon after the way of eating (WOE) that should become a regular normal thing to do, most people add salt to everything. I add salt to everything and then a little more. Many people suffer the keto flu while they are trying to get there electrolytes under control, mainly from a rapid loss of water, so I would say if that’s the case with you start to up your salt within a week of starting.
The other two potassium and magnesium can be tricky and I think for most people you don’t need to worry about those for some time. Potassium in particular can be both over done and under done, so I would not worry until you get started and are moving along. If you have issues with them pre keto then I would consult a doctor. If you are on any meds for blood pressure as well I would consult a doctor before starting, as the WOE can most likely cause a drop in BP. If you are eating correctly you should be getting enough of those 2 most of the time, leafy greens in particular help.
calcium should not be an issue on this diet under most circumstances.
Other “waring signs”
rapid wight loss in the first few weeks
feeling really good
mental clarity
extra energy
stable energy
mood changes
I could keep going.
Don’t forget to drink lots of water!
Having watched a number of Dr. Phinney’s lectures on YouTube before going keto, I was well aware of the need for extra sodium and hydration. Just by making a small extra effort to eat more salt and drink more liquid, I was able to avoid the keto flu completely. So it’s not a required part of the experience! 
I drank some broth and ate sauerkraut every day for the first few weeks. Never had the keto flu. Overkill. Who knows, dont care, it was a great transition for me. fwiw this is the kind of broth cubes I used, nice and salty and flavorful. They contain maltodextrin, which is not good in large amount, but for me, I am fine with small amounts.
I knew mine were depleted when I almost passed out just walking to my chicken coop. I stopped being stubborn about taking extra electrolytes after that.
I just started the WOE honestly i feel for the most part awesome. But i am sooooo new to all of it i have listened now and taken notes to more than 100 youtube links and read countless articles including being on the websites, so i have alot of information swilring in my head so far i have done a good range 14 to 24 fasts for the first week all over night to make it easier and now im going in to a two day fast because that works with my schedukle…I have some new tingling in my feet its kind of strange i just started increasing my salt intake, i didnt know about that but it makes sense i mean i am not adding salt nor eating salty thinghs intentionally, im not on any meds and for some reason despite my wieght at 323 i dont have high blood pressure and my blood work came came for calcium and potassium etc fine…thats before i strated this WOE…I am going to start adding magnesium to my “ketoaide” I use braggs and that has potassium and i eat tons of leafy greens when I am eating during my eating time…I add veggies tio proteins…and fats…I did ask my docter about adding potassium and she said no but she is also new to intermittent fasting and even using food as medicine but shes willing to work with me rather than just ut me on medication…so how does what im doing so far sound…? i am going to make a batch of bone broth as well…to drink over the weekend i think that will be good too…I want to try longer fasts eventually but im easing in to this way of life…the books are on their way all three essentials books…I know Megan talks about the salt intake so throughout the day should i be having a few crystals of ink salt every few hours? or every hour? is it ok to go with how im feeling? im pretty sure that tingling is my body reacting to these changes…its adjusting or reacting possibly…? idk never been through this before
Wow, Welcome first off,
Your reply reminds me of myself several months ago at 2 in the morning when I could not sleep.
I am going to sort through this if I missed anything ask again.
I am not sure how new you are, but my opinion is that you should not fast for a while until you are at least keto adapted other than overnight. Let your body sort itself out for bit even then, the changes that happened to me had me up all night for a while when I started. I did not really try and fast, it started to happen for IF, and then when I was ready I did an EF after I was well into fat adaption some months later. But everyone is different and there are as many opinions on the subject.
The tingling in your toes maybe related to potassium and having too much, I am no doctor but I did experience too much when I first started or at least I think so based on my symptoms. See below, it could be other things like Via D or blood flow issues.
As I said salt is part of the holy trinity, when I started I ate bacon and eggs a lot, I always previous to keto salted my eggs. Bacon of course has salt in it, it took a few weeks for the salt issue to catch up to me. Also my diet pre keto I was probably getting way to much, as my BP was high(122/81) for me a few weeks before, as I suspect most people who eat like is. It shot way down, after a few weeks, and stayed there.
Just my opinion but I would hold off on the magnesium and potassium until you need them, both can be a problem if over supplementing. I found myself with a racing heart one night early on, I never had a tingling(but that is a sign), but i had my heart start to race at night for about a week, I would get really tired(more than normal) go to bed, wake up a couple hours later and then my heart would be racing. Both are signs of potassium levels being to high. In my case I was actually just eating a lot of leafy greens(spinach with every meal), I was new to the WOE, and I think I had a lot in my fat that was being released as it was always about 4-5 hours after my last meal at that time. I was not even supplementing it at that point but I think my body was just trying to adjust. I was also drinking a lot of water as I stated, that plays into salt as well. I only supplement potassium when fasting more than 12 hours, or outside of my normal IF window. I do put a small amount into special fat bombs, for when I am fasting as well.
Magnesium can be a problem if over supplemented as well, its laxative. Its stored in bones and you normally have a lot of it, I have only started to supplement that when I EF over 24 hours, even then not a lot mainly as a precaution. Again that is just me I get plenty in my veggies once I did the math,
Bone broth, I use that while fasting, but to be honest I am not much for the flavors of it. I made some a few weeks ago, poured into silicone ice cube molds, and I take them to work in a thermos when fasting. At first and now and again I will actually use soup cubes, if I feel the need for salt, or I am on a fast with no more bone broth handy or salt I like. They are easy to carry and you just need some hot water. I have gotten more in the habit of just putting salt under my tongue if I am getting tired, cold, or a grumbling stomach while fasting. Its a thing that has changed the longer I have been on the WOE oddly as it sounds its almost like sugar (almost). Along with many things I eat I really enjoy the flavors now, I am not living to eat I am eating to live.
Salt type is personal preference I bought a 5 pound tub from costco of pink salt I think it was $6. Some table salts have non keto fillers, so watch out. For me I salt my food, and the more I think I need it I put some in my water. Some days like today I used very little, yesterday I used a lot but it was the second day of a EF for me. I don’t think there is a right or wrong, if you feel hungry and for what ever reason cannot eat try some salt under the tongue, or mix it in water or drink of preference. Some soda has salt in it, I like to take a diet soda around the 24 hour mark on EF’s it seems to make that time pass for me as I get a little hungry between 18-24 hours like many people do. I am also well fat adapted, before that things were different and I was eating a lot more “normally” as I progressed I found the need for salt going up as my need to eat going down. So early on just proceed as you feel best and don’t push things let them happen. Don’t try to over do it, follow the macros as best you can, drink water and lots of it, let everything get sorted, and things will happen. For me eating a lot of fat has made my weight loss a success, but that is really a lower priority for me now. Its all about how I feel, and what I can do now that I could not 6 months ago. You should never feel hungry, save maybe on an EF later on( I truly mean that wait for a while) after you get past keto adaption.
I cannot speak to the 3 books not sure what you ordered. I have horrible eye sight so I don’t read anymore, I listen to podcasts, and watch you tube a lot, around 10 hours a week.
We have a saying here
Keep Calm and Keto On,
It will be ok
A very personal experience: One thing I have found is when you get your potassium (rather than from man made supplements i.e. pills etc.) from leafy greens and organic wheat grass powder/juice (w/unfortified nutritional yeast e.g. on salads or in keto fat bombs) is that the fat just melts off with no effort (at least for me), when I went the man made route I got stalls and strange plateau effects. I personally skip all the fancy salad making schemes and put it all in the blender like Rocky Balboa and drink it up (harsh & rigorous: not joking…yuk!) lol!
I am very concerned about protein. What if my body starts to process protein into glucose instead of switching to fats to burn? Bacon & eggs seems way to protein rich for me.
This is why I think I did so badly on the Paleo - because it was protein heavy and also my kidneys didn’t appreciate it either as they tested borderline dysfunctional.
Measuring can help you with your limits. Start small with a strip of bacon or so… test a bit later.
Eat two, test, add eggs or whatnot. It seems like you ‘may’ be overthinking.
As always, if you’re not hungry, don’t eat.
I was paleo previous as well, it did me no good but I had a number of issues I also caused trying to fix my self. My general opinion of paleo is that it is a WOE that you feel good about.
Keto is a WOE that makes you feel good, I also think that paleo has too many versions and rules that are not really helpful to body health. This WOE has been by far and away the best thing I have ever done health wise. I started off strong on protein, but I am normally in the .8 range and I am active exercise and healthy. Your body should be protein sparing, gluconeogensis is part of the process you need it it can pull from other resources besides fresh protein. If you over process protein you will know, avoid the super lean cuts, eat enough fats and in few weeks time it will be easier. After thanksgiving I was eating lots of turkey, I knew things were not right. Once I stopped eating the turkey and really watch macros for a couple days everything went back to as it should. Honestly I seemed more sensitive in keto adaption then I do now in fat adaption. I think the “high” from the ketones is more pronounced and when you loose it the same thing happens you feel off.
And should add that was a general feeling off, it had nothing to do with my satiety when eating.
Thanks…
Is there some kind of calculator that tells me what is the optimal protein intake for my wight/height ?
I found this talk by Dr. Benjamin Bikman to be very reassuring with regards to how much protein is ok on a low carb diet.
Hope this helps.
First off, Thankyou for replying , when I read this email I just felt grateful … the insight you offered was sage and relevant and I really appreciate it.
The obesity code , the diabetic code and the guide to fasting by Jason Fung !
I have retinal pigmentosis in my eyes I was born with it but I can still drive and read , what do you have ?
I loved your advice. I really appreciate it especially about the body adjusting and drinking lots of water, I heard Megan talking a lot about salt too I didn’t realize just how important it is !
We are taught to avoid it right ! Lol
Thankyou again you are the best for taking the time to write and reply !
Esther 