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Low carb questions: Ketosis versus beta-oxidation, electrolytes on low carb, carb flu, fruit and other curiousities.

Answered on August 19, 2014
Created July 15, 2012 at 12:02 PM

Hey hey!

I have quite a few questions here. I am on a low-starch (scd) and low-fodmap diet for digestive issues. For the digestive issues, its mostly going swimmingly.

However, despite being at this for ~2 months, I am still seemingly having some issues, with the whole low carb thing (which in my circumstances is hard to avoid, starch makes me feel sick). I am now ingesting a whole lot of electrolyte foods. But I still seem to get the odd bit of anxiety, and a bit of a headache today which seemed to go away with some electrolye fluid.

I also wonder if this is partly because I am not adapted enough yet, perhaps I need more fats (Its not like I am avoiding them, ill put a sample day of diet below). Or perhaps I truely need to supplement those electrolyte suckers, with pills.

As I work it out, I am getting between about 55 and 70 grams of carbs per day. I am doing this all via quick carbs (berries and glucose) + non-starchy veggies, for digestive reasons/limitations.

As I understand it, this will fuel my body some, muscles etc, but not my brain as much. And I perhaps do feel a little vague on it still, just very occasionally. Note, I am mostly inactive at this point, though I am not in a coma, lol.

Is using smaller amounts of high GI foods, like glucose and fruit, any worse than using larger amounts of every type of carb known to man?

-is one question I have. Its still low carb, though maybe not ideal, it is for a purpose, nutrients from berries, and because I am having seemingly have slight issues to keep my carbs up a bit higher....but id like feedback on that if anyone has any. I guess it may be stalling my ketosis a bit, but i do feel a bit better with some carbs too.

Is my level of carb intake going to be mostly beta-oxidation, and does it take some people much longer to keto-adapt?

Do I have not enough fats, or too much protein?

Are electrolytes often difficult to manage in low carb? Or could there be some other reasons for my occasional headaches, anxiety etc? (I possibly would have more issue with electrolytes than most because of my digestive issues). Also anyway I can make a comprehensive electrolyte formula at home, or is pills a better idea (potassium, magnesium)?

Does ketosis take longer for some to adapt to?

Any advice, on how I might be able to mitagate any of these probably semi-standard low carb type issues, or how to better adapt (preferable without excercise at this stage, I am still getting better, that can come later all going well)?

Because the diet seems to work for my issues, Id prefer to stick to it.

Okay sample day -

Breakfast - 5 eggs, 1 bit of bacon shoulder, couple of tomatoes, some salt, and a generous lump of aged cheddar cheese, cooked in butter. Small bowl of boysenberries, perhaps a tiny bit over a cups worth, with two teaspoons of glucose.

Dinner - Chicken or fish fried (lean sadly, no proper fish shops, although I occasionally go in for salmon), roasted fatty lamb loins, or fatty steak cuts fried, occasionally with a few shrimps + either fried veggies (green beans, spinach, celery, tomato, capsicun etc), or a salad (tomatoes, salad veges + some cheese, generous amount as usual)- cooked in coconut oil, salad in olive oil + lemon. Its about half and half meat and veges. Almsost always added cheese too. Bit more added salt.

Small bowl of berries as above, sometimes with some whipped coconut cream and, but usually not. More like a table spoon on this one of glucose.

(PS i didnt start off with this much glucose or berries, just a teaspoon to aid absorbtion of the fructose in the berries and I increased both berry intake, and glucose because of my low carb issues along with adding more electrolyte foods to my diet. One or the other helped a fair bit, but not 100%)

Also two teaspoons of glucose, when I very occasionally have tea (maybe every 3rd day). Also occasional unsweetened cranberry juice, usually diluted half and half (Maybe every second day)

I am still adjusting my diet, for general wellbeing, and also the digestive solution I am working on. But yeah, this question is just troubleshooting the low carb aspects, ketosis etc. Would much appreciate, your esteemed assistance!

Cf416725f639ffd1bb90764792ce7b8a

(2799)

on July 15, 2012
at 07:08 PM

I actually feel better low carb. Much better energy levels and mental focus. Shame it doesn't work for everyone.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 02:11 PM

Hard aged cheddar cheese, aged for 6 months has next to no lactose (I beleive its someting like 0.1% or less). It also has negligible galactose. Thats why I picked it, those are both fodmaps and strongly feed gut dysbiosis/bacteria - Aged cheddar is the only dairy allowed on fodmaps. Even people with lactose intolerance can usually tolerate aged cheddar. Nice idea though, all the same, thanks :)

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:32 PM

I could probably use a dietician too (Will prolly end up seeing one at some stage). But I figure few people know more about ketosis, electrolytes and low carb than paleo folks. Perhaps the level of glucose I using is counter intuitive, or unproductive, but its simply my attempt to avoid any badness (along with more electrolyte foods). There are probably better ways to deal with this, other than the standard - "eat more root veg" (which I cant)...hence the question!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:24 PM

I did have an electrolyte test. Cant have been too weird, but ill find out more about it tommorow.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:20 PM

But then id probably still use glucose in my tea at least, or occasional sweetner, even if I was healthy, even if i wasnt trying not to get too low carb or get problems. Partly for my digestion (no fermentation etc), partly because its got no fructose. But then id use honey if I was fully healthy. Sure its got fructose, but also insulin like chemicals...

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:16 PM

Basically my diet has nothing to do with wanting to be low carb. Id go for moderate carb (100-150) if I was healthy. There would probably be less daily berries and less glucose in it, and more root veg. My gut ferments any fodmaps (sucrose, lactose, maltose, mannitol, excess fructose etc), or starches badly. I get sick. I am not really low carb by design. I kinda have to be.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:13 PM

As for the weirdness - it does seem less when I eat alot of electrolyte foods, like spinach, or the odd brazil nut etc Perhaps I need serious supplementation. If i find thats the case, then, all being well, I can ease off on the quick carbs. In the meantime, I am just working on the fly, trying to find what actually balances my bodies needs with my gut bacterial problems.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:09 PM

Basically my diet has nothing to do with wanting to be low carb. Id go for moderate carb (100-150) if I was healthy. There would probably be less daily berries and less glucose in it, and more root veg. My you see, my gut ferments any fodmaps (sucrose, lactose, maltose, mannitol, excess fructose etc), or starches. I am not really low carb by design. I kinda have to be.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:01 PM

I like to sweeten my tea. I dont beleive artificial sweetners are healthy, and most of them are fodmap prohibited anyway, and so is honey. Essentially, it all as to do with the digestibility of carbs, I am trying to get my very few carbs, via berries and a little glucose. I cant just do more berries, because then the fructose would max out and take to long to digest.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 01:00 PM

The glucose is partly to enhance the digestion of fructose with berries, if fructose is accompanied by glucose it digests and absorbs quicker. I am still refining my diet, but experienced some anxiety+oddness when too low carb. + As a carbohyrate, nothing gets less fermentable than glucose. It requires no digestion. Berries are fine on there own I think, but as I say I experienced a little weirdness when I was too low carb. Hence the constant berries and glucose.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 12:56 PM

I am not going low carb in this case for any reason ATM other than my digestion. If I was healthy, id probably be eating a few sweet potatoes or parsnips here and there instead of berries and glucose portions from breakfast and dinner.

Cf416725f639ffd1bb90764792ce7b8a

(2799)

on July 15, 2012
at 12:24 PM

But why are you "spooning glucose" (is this a foreign thing?) onto your food if you want to go low carb?

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2 Answers

2
616d3feb08244a0763373af645f1ca83

on July 15, 2012
at 01:56 PM

Do you know if you're lactose intolerant? You eat a lot of cheese daily, and that could take a toll on your digestive system if you cannot tolerate it well. May want to check that out. I know I love high quality cheese, but it usually forces me to the restroom sooner or later, so I limit it my cheeses to here and there.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 15, 2012
at 02:11 PM

Hard aged cheddar cheese, aged for 6 months has next to no lactose (I beleive its someting like 0.1% or less). It also has negligible galactose. Thats why I picked it, those are both fodmaps and strongly feed gut dysbiosis/bacteria - Aged cheddar is the only dairy allowed on fodmaps. Even people with lactose intolerance can usually tolerate aged cheddar. Nice idea though, all the same, thanks :)

1
59561f45fda06993d2acd1977549cf9a

on August 14, 2012
at 01:14 AM

Hi Jamie, Just found this website today when looking for info on low carb flu which I seem to be experiencing as I've lowered my overall carbs. We seem to have very similar issues and I've been on SCD since November 2011 and recently started low fructose as well.

I too get the anxiety and mental weirdness. In fact, I feel downright drunk when I've had absolutely NOTHING to drink or eat that could do that to me. It's scary enough that I actually called my doctor (which I never do because they just don't get it)! Just slowly coming out of almost 2 weeks of this, with lots of exhaustion and weakness, takes real effort to breathe and sleeping literally 15 hours per day. I don't do glucose.

I use My Fitness Pal to track what I eat. My goals are to keep the carbs around 80 g per day, the fats around 109 per day, and the protein about 80. Can't say I've made that goal each day but I'm getting there and my gut is thanking me.

So I'm asking lots of the same questions you are and just wanted to let you know you're not alone. Feel free to connect with me via my website. :)

GutsyGirl

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