2

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Day 16 of Whole30 and still feel awful-tips from btdt?

Answered on August 19, 2014
Created January 26, 2012 at 12:12 AM

Paleo wizards: I was previously eating about 80/20 paleo, with the 20% being mostly sweets and my beloved Diet Coke. I decided to try the whole 30, and started on 1/10/12. I expected to feel awful at the beginning, and I did: irritable, sleepy, nauseous, headachy. But I'm now on day 16, and while the sugar cravings have decreased, I continue to experience crushing fatigue, as well as intense thirst (2 gallons a day of bubbly water + decaf tea), and some nausea. Could it still be withdrawal? Or is it the fruit I still eat (mostly applesauce, no sugar added, an occasional date-maybe 1 per day)? Or are there other tips to offer? I'm exercising, sleeping plenty, and I'm not hungry at all-I think I'm eating plenty. I'd love whatever tips btdt folks can share-I'd hate for another two weeks of death march to be waiting for me.

0266737ea1782946902fd3f8e60fa0b9

(2504)

on January 26, 2012
at 04:43 AM

Thanks to all for your help. I ate a sweet potato with almond butter after reading this. I am surprised to see the calorie count so low in the calculations, especially since I haven't lost much if any weight. I do add salt to my food, and I also get calories from the applesauce and the oil used to cook, but even so, I'll take what you've said to heart and eat more.

Medium avatar

(19469)

on January 26, 2012
at 02:16 AM

"irritable, sleepy, nauseous, headachy" is a sure fire sign that something is not right, and not necessarily with you. I would stop the whole 30 "challenge" and focus on finding what works for you and your body. I would take to heart Bill's response below.

Medium avatar

(19469)

on January 26, 2012
at 02:13 AM

I agree with Bill that you could be over-hydrating without sufficient electrolyte intake. See "dilutional hyponatremia".

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 26, 2012
at 12:59 AM

have any cramping or dizziness? whats your age/sex/height/weight

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 26, 2012
at 12:58 AM

have any cramping or dizziness?

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 26, 2012
at 12:57 AM

have any muscle cramping?

0266737ea1782946902fd3f8e60fa0b9

(2504)

on January 26, 2012
at 12:55 AM

Also, I'm not starving myself. I weight about 130#/5'7", and haven't changed much in build (don't own a scale), but pants fit about the same. I probably eat about a pound of meat a day + enough veggies to fill up. I agree that the fluid volume is big-that's why I'm concerned, but in the interests of full disclosure, I drank about 1-1.5G a day before, so it's not that huge a change.

0266737ea1782946902fd3f8e60fa0b9

(2504)

on January 26, 2012
at 12:51 AM

As far as exercise, I used to crossfit 5x a week/run 2-3x a week, but I have been on the DL for a few months now, so I swim 3-4x a week (40 minutes, not that fast), and do weightlifting 2x a week (20 minutes or so). Interesting question though-I did a weightlifting workshop last weekend, which was when the symptoms seemed to be getting out of hand...So more starch? More fat? More calories overall?

0266737ea1782946902fd3f8e60fa0b9

(2504)

on January 26, 2012
at 12:45 AM

Thanks so much for answering-breakfast and lunch are usually leftovers (meat + veggies). If the meat is low fat, I add some guacamole or avocado. I've also added a bunch of almond butter (I feared the diet didn't have enough fat, so that was the easiest solution I could come up with) in between meals. Interesting question though--I'll see if I should add more fat (it is already wayyy more than I am used to, but maybe my calibration is off). Thanks!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 26, 2012
at 12:38 AM

Also, what type of exercise are we talking? If you've tightened up your diet, you may actually be under-nourishing for the level of exercise you're doing.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 26, 2012
at 12:36 AM

Usually you feel better once you are able to release and burn stored fat vs. glucose. If you haven't adapted to burning ketones, that could be your problem and you'll probably feel better if you make sure you have both fat and starch in your daily foods. Start with a small deficit and you can get more strict once you start releasing and burning fat more easily.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 26, 2012
at 12:32 AM

please list what you are eating.

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4 Answers

7
1c67bc28f4e44bbb8770b86df0463df3

on January 26, 2012
at 02:01 AM

Your 130lbs at 5'7". If your female, your BMR is about 1700 just sitting on the couch all day.

Energy In (corrected for digestion) = (BMR/RMR + TEF + TEA + SPA/NEAT) + Change in Body Stores

You eat 1lb of meat/day + veggies, and some limited fruits.

You swim 3-4x/week + 2 days of weight training.

1700bmr + 100tef + 300tea + 100 = 2200 Calories.

1lb beef 90/10 = 800 calories, 46g fat, 90grams protein

Vegetable - since your not eating starches, and consuming spinach/onion/brocoli/green leafs, your going to net out 0 calories, but ill give you 100 calories.

So, 900 +/- 100 calories on average vs 2200 calories burned.

You are eating at less than 50% of your daily calorie requirement. Unless you have been adding salt to your meals, your sodium is also most likely, dangerously low.

I like self experiments and would hate to see you stop at day 17/30. So, IMO, stop drinking 2 gallons of water and get some salt by salting your next meal heavily. IMO, declare Sweet Potato Day, and eat 4 of them (they are whole30), salted. With a normal amount of water (glass of water w each meal). Then, see how you feel and adjust food intake for the next X amount of days however you see fit.

5
1c67bc28f4e44bbb8770b86df0463df3

on January 26, 2012
at 12:37 AM

First, consuming 2 gallons of water + tea is A LOT of fluids to put into your body without salt (or carbs). Your sodium levels are probably low. They might even be dangerously so low that you are tetering on having an emergency situation. Seriously.

Second, like Joshua said, are you consuming enough fat? If not, and your only eating a bit of fruit and a ton of veggies, your body has almost no fuel (other than your bodyfat). Is your body in 'starvation mode?', ie have you been eating <50% of needed calories for 17 days??

How much weight have you lost in the last 17 days?

Medium avatar

(19469)

on January 26, 2012
at 02:13 AM

I agree with Bill that you could be over-hydrating without sufficient electrolyte intake. See "dilutional hyponatremia".

5
246ebf68e35743f62e5e187891b9cba0

(21420)

on January 26, 2012
at 12:25 AM

What else are you eating?

The reason why I'm asking is because your symptoms are similar to those of people that take on a very low fat interpretation of the paleo diet and overload on veggies and barely any fat. Specifically your comments about thirst and fatigue.

Personally, I'd start phasing out the bubbly water for regular water, and look at your fat sources...

But that's just my guess based on how you are reporting.

1
Ac3751b80964b5bcb5e13bf043b4ce88

on January 26, 2012
at 08:49 AM

Sounds like low carb flu to me. Get your serotonin levels up while your body adjusts; ensure you have heaps of magnesium in your diet, get onto some 5-htp for a few weeks, and increase turkey intake for the tryptophan

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