I'm on day 2 of a Ketogenic diet, or what I think is one. I'm trying to experiment and see where it can take me in getting rid of love-handles that are stubborn and also because of injuries from CrossFit have left me a bit sedentary for a while until I recover. Not looking for carbs as fuel.
I'm a bit worried about what to expect with how the body typically responds to this and if I'm doing this correctly.
I usually have protein like chicken, beef liver, shrimp, really any protein that isn't high in fat and supplement with fats like avocado, almond butter, coconut oil, even cook the meat in it. I have been using almond butter and avocado more. On average, I'm getting probably about 50 grams carbs in be it vegetables or one serving of fruit like an apple.
I eat healthy and exercise routinely, but want to kick that feeling of becoming hungry from eating carbs and loose the love-handles.
I feel tired, hungry, and feel "stuffy" or "rocky" on the inside. My urine is really yellow and smells bad.
I don't feel like eating a carb, but then again it doesn't sound appealing.
Even though I am out for awhile due to injuries, I partake in CrossFit WODs, but feel gassed after a WOD and even during one. Is there a key to prevent a catabolic state and optimization for these WODs on Keto?
Am I supposed to feel "gross" on the inside, even lightheaded feeling?
What do I do to stop feeling hungry? What do I do pre-WOD and even post-WOD in CrossFit?
If I'm doing something wrong like taking in too many carbs, call me out on it. I'm new to this Keto diet thing and I'm not sure how it's all supposed to work when it's supposed to be low-cal but at the same time, high-fat.
If there is something to eat that is sworn to ward off hunger with the fats and proteins, let me know, because carbs are what I'm trying to eliminate as much as possible. I'm currently trying Coffee with coconut oil and some 100% cocoa powder and cinnamon.
asked byBman_3 (5)
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on September 18, 2013
at 06:46 PM
It sounds like your body just hasn't adjusted to the new fuel you are expecting it to run on. Listen to your body - if you feel knackered and can't get through a WOD don't push it, give your body time to adjust and take it up when you feel that changing what you eat has hit a plateau or, pre fuel with something like bulleproof coffee. Feeling rubbish is standard, light headed, hungry, grumpy, mood swings, sniffles and a feeling that you're about to hit a major flu can all be part of it. If you haven't gone down this road before it might not be as easy in the first instance but it does also sound like maybe you literally aren't eating enough?
The key is you have to drain down your glucose store & eating fruits & starches doesn't help. Don't forget to have plenty of fat & protein to keep you going so your body doesn't go into "starvation mode" and really get rid of any carb content.
It's different for everyone. It hits me like a bitch for about 2 weeks then I come up smiling and feeling amazing :-)
on September 18, 2013
at 04:29 AM
You know, one of the challenges of responding on a board like this (or any board, really) is that it is too easy to speculate without sufficient information from the original poster.
For example, we have no idea WHAT you're eating and how much of it. You may be eating too little food, or too much protein (which can kick you out of ketosis). Or you may not be eating enough fat--after all it is a ketogenic diet, y'all--because, like so many people, you (like many of us, including some who post here) assume low-fat protein is good, and fatty meat is bad.
And you may be able to do ketosis w 50g of carbs daily. Why? Because (1) some people are able to, and (2) your activity level (being quite high) may actually require you to slam more carbs (even follow a cyclical keto program). I stayed in ketosis on 120g of carbs when I lift at the gym. (And pee stix can tell you if you are ketosis. Yeah, you can get the blood meters, but if you goal is only to find out if you're in Ketosis Town, you don't need an expensive GPS for that--go low tech.)
I'm sitting here thinking you might need to start eating more red meat (grass-fed beef and lamb), stay with some fish, eat a lot more food, drink more salted water, and kill the nuts (because a lot of folks find losing fat weight progresses more quickly when you drop them). But, then again, I don't know your details...
And a final note--we're alike, but unique, and there is no perfect. Sure, get information for other people, but you'll need to lay your own path.
Track your food, see what it does to you, make adjustments, learn from them, and keep going.
My best to you.
on September 16, 2013
at 04:46 PM
You're eating WAY too many carbs. 50g runs a serious risk of kicking you out of ketosis, and it's really quite unnecessary to eat anywhere near that much. It also seems like you're not really eating enough animal fat. You should shy away from low fat meat that isn't offal, it doesn't really have much nutritional value, and it's not gonna fill you up at all. Plant oils are okay, but they're no substitute for animal fats. With a mix of high fat meats, offal, and a small amount of vegetation you should be getting all of the nutrients your body needs without any need for supplements.
Also, on a high fat diet, water is crucial. You seem like you're experiencing a lot of symptoms of dehydration, so make sure you're getting enough fluids. Make sure you're getting enough sodium too though, or the water won't really do you any good. In the beginning while my body was adjusting, I drank over 3L of water a day. Now that my body has properly adjusted I drink around 2L.
I eat less than 10g of carbs a day on average, and without exercise I've lost 6kg in about a month and a half. I'm not experiencing any averse health effects, so I'd assume I'm doing something right.
on September 01, 2013
at 12:53 AM
Basically skip the pee sticks. Unless you are willing to invest hundreds of $'s in a blood monitor like keto guru peter Attia http://eatingacademy.com/ just eat the most ketogenic you can. His site has great info btw. Count total carbs not net, and keep them under 20-30. You might try eliminating the almond butter. Quite a few carbs and VERY easy to over eat.
Hunger? Of course you will/should feel hunger. I don't get people that say that you shouldn't. You are on a diet! You are restricting calories! Feel hunger. It's o.k. You will eat again in a few hours : ) don't go hog wild with the fats. Just read a piece of advice that said fasting/lowcarb+lowcal was the absolute best way to get into ketosis...
Approach this as paleo/whole foods as you can, but if weight/fat loss is your goal do what will get you there. I drink diet soda.... sometimes a lot : ) it helps. Lots of water. Take vitamins. D, fish oil, multi, mag, I use no-salt substitute on food and in some zero carb sports drink for potassium. Also, Peter Attia jut had a funny comment about over-the-counter BCAAs being nothing more than crushed up bird feathers! I threw mine away yesterday! Read non-paleo LC/keto blogs for more(possibly better?) info.
Once you become "fat adapted" with ketosis the crap feelings should leave. This may take awhile but it's worth it.
Best of luck.
on August 31, 2013
at 09:54 AM
Most importantly, mind your hydration and salt intake. When you begin to become ketogenic, you will start going pee more often. Drink salty water only when you are thirsty to replace it. Don't force extra water like I did (following bad advice) or you'll run low on electrolytes. This is usually what people identify as the "carb-flu"
A salad with lots of olive oil (2-4 tbps) and balsamic vinegar is filling and ketogenic.
A big spoon of almond butter is good.
Eat lots of boiled eggs too. Very filling.
Avocados and nuts are good too! (especially macadamia nuts)
on August 30, 2013
at 11:20 PM
You are probably not in ketosis yet. Just judging by the way your urine smells is not an adequate meter. You need test strips or blood monitor. Some people do feel the way you do when they quit carbs or go VLC, do not worry it will pass.
One of the benefits of going into ketosis is that you won't feel as hungry as often, so just try to stick with it. It may take a few weeks to get into the groove, nothing is instant. You really can eat quite a bit of protein, and even fat but the more fats you eat during the day the less will be burned from your storage. If you feel hungry go ahead and eat some more! Go with any lean meat and leafy green veggies, just stay away from carbs. Not too much fat if you can, it's not too difficult.
BCAA's will help with catabolism and will help you keep muscle while losing fat. If you are doing the Workout of the Day each and every day then I would recommend what some call a BAB (Big Ass Breakfast) which is just a breakfast meal with plenty of protein rich meat, eggs, whatever you prefer. A lot of protein, some fat, and even some carbs won't be too bad. Once your body gets used to it you will remain in ketosis after the BAB and workout. Don't forget to drink plenty of water!
If you don't do the BAB and you workout hard, BCAA's are essential, and I would recommend them either way really. Both before, after and even during workout. If you don't do the BAB or BCAA and are in ketosis you might feel weird, get the ammonia smell and that's when problems might arise.
If you do not do the WOD then go ahead and try to do IF (Intermittent Fast) where you do not eat until early afternoon on until early evening, then nothing after around 6-7pm or so until the next afternoon. If you do this and take MCT you will certainly remain in ketosis.