I am just wondering how many other people have complete lack of appetite while in ketosis. I can go 4 days without eating anything. I've read to only eat when hungry so I haven't really been stressing about it.
It's just that now my friends are worried about me and think I have had a relapse into an eating disorder that I had in the past.
What should I do? Force myself to eat to make my friends shut up or should I just keep doing what I'm doing now and that is to wait until I'm hungry?
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appetite is not the same thing as hunger and with a history of eating disorder you really can't rely on what you are "feelng"; i know- i binge, and my appetite is huge even in ketosis, so i am in the opposite camp.
you have a basic nutritional requirement and you should concentrate on fulfilling this, not to get your friends to shut up, but so that you will be at your healthiest.
If you have been grossly overweight or had an ED, your hunger mechanism is out of whack--and not reliable.
Your body will start breaking down your lean mass (muscle) after about 3 days of fasting, so I would highly recommend you eat at least 60-70 gm of protein per day, along with enough fat & carbs to get your body out of starvation mode (NOT good if you have had an ED.)
It's normal to lose your appetite when eating Paleo. The reason is your blood sugar is not dropping which was the previous mechanism that would make you hungry. It doesn't mean you shouldn't be eating though. Try eating at least twice a day, even if those meals at close together following a 16 hour fast.
I would guess that your activity level is low?
I also had a lack of hunger when I first went into ketosis (for a coupla weeks, in fact). I had near-zero on the appetite department, and low energy. What I did:
- started lifting weights and walking more;
- boosted my carbs a bit
- ate a bit of sauerkraut 2x daily (to rebuild stomach flora, help digest what I did eat);
- ate big meals, but only ate 2x daily; and
- stopped drinking coffee/tea. Oh, getting sodium--lots of it, along w/magnesium and potassium, along w/lots of water.
You won't need to cut down on your protein intake because your body will convert its excess fat stores into ATP (energy for your cells) before it starts to break down your dietary proteins. That's the point of the zero carb, low fat, high protein diet: make energy from what you're already holding in your body rather than the food that you're eating. Fat is actually your body's preferred source for energy - fat metabolism is quicker than sugar metabolism and does not produce toxic byproducts like protein metabolism (ammonia). You shouldn't need to cut down on your protein consumption because your body absolutely needs dietary protein in order to stay alive.
I also find eating chicken and eggs at the same time weird!
Good luck with everything! You won't believe what a difference Paleo makes. :)
To the lady, Varelse, thanks for reply. E.D. sadly then applies to this person, am grossly overweight, and doctor said lose it or else, went diabetic also. Day before yesterday just cut out all carbohydrates period, eating only eggs and chicken. That by itself is not very nice, poor little chickens not only killing them for food but also taking their eggs. Anyhow, am right now suffering from withdrawal rather unpleasantly. Hope it will pass before long. rgds
ps Ok carbohydrates must be cut out. But if protein also can be converted to sugar, and that too must be restricted…then what’s left other than starvation? Am not being sarcastic, just seeking help for my own unpleasant case, viz obese and diabetic.
I am just wondering how many other people have complete lack of appetite while in ketosis.
It's common for ketosis to suppress appetite. This effect may be greater at higher levels of ketosis. Since you are eating only once every few days you may be in higher ketosis than most people here have experienced. People on long-term total fasts, which produce very high ketosis, often report complete loss of appetite. I myself have fasted for 30 days without feeling hungry.
Appetite suppression can be very useful for overweight people. It can be an effortless way to lose weight.
You don't say how much you eat, only how often you eat. In other words, you don't say how severely hypocaloric your diet is. This makes a big difference. The fewer calories you eat, the more careful you need to be.
I'm assuming here that your diet is severely hypocaloric and that you're getting maybe one-third of your normal calories.
I can go 4 days without eating anything. I've read to only eat when hungry so I haven't really been stressing about it.
There's no need to stress about it. Just monitor your muscle mass. If it starts to shrink, you need to eat more protein. If you can't judge your muscle mass accurately then it's probably a good idea to eat (on average) at least 0.8 gram of protein per day per kilogram of desired bodyweight. For a 120 pound adult (desired weight) that comes out to an average of 44 grams per day. This is an average, so the 120 pound adult in our example wouldn't have to eat that much every day; she could eat 88 grams every other day, etc.
Since you're on a long-term hypocaloric diet, it's probably a good idea to eat mostly nutrient-dense foods like kale, chard, eggs, omega-3-rich fish, liver, etc. and take a vitamin-mineral supplement.
Another thing to watch out for is that you may get into a cycle where the less you eat, the less appetite you have, which makes you eat even less, etc. If you're obese this may be good, but I can tell you from experience that this can happen even if you're not overweight.
You can adjust appetite by adding small amounts of sugar and/or starch to your diet. This will decrease ketosis and increase appetite.
You didn't mention thirst and urination but chances are your thirst has become low and you're not urinating much. On a severely ketogenic diet it's a good idea to force yourself to drink more water than you feel like drinking because high ketosis elevates the risk of kidney stones.
What should I do? Force myself to eat to make my friends shut up...
If you decide that you should eat more, you don't have to force yourself. Just add a little sugar or starch to the diet to reduce ketosis. This will increase appetite and you'll feel like eating again. It may take a day or two for the effect to be felt.
...or should I just keep doing what I'm doing now and that is to wait until I'm hungry?
Since you said you want to lose 10 kg, I would keep doing this until that weight is lost or you can't lose more fat without also losing muscle. Monitor the amount of muscle and increase protein if muscle begins to shrink. But after that I would stop. After that I would add protein, starch and sugar to the diet to reduce ketosis and restore appetite. I don't agree with the idea that continuous high ketosis is healthy.
As I said above, I would also eat mostly nutrient-dense foods and take a vitamin-mineral supplement.
What is this ED everyone is talking about I looked it up and found only erectile disfunction. Why would that be such an issue.
Four days without eating anything or even feeling hungry sounds pretty abnormal, even if in ketosis. I agree something is out of whack. I think you should definitely eat something. Maybe try eat something like some fruit or starchy vegetables and try to lead yourself a little out of ketosis, then keep adding in some carbs here and there until you begin to feel hungry here and there. I've been in ketosis before and have experienced a definite reduction in appetite and going hours without eating and it not being a bother, I've also had ED issues in the past and this doesn't sound normal at all to me. Get some nutrients into you asap.