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"Can anyone who’s on or been on the keto plan give any advice or tips please ? Running low on energy at the moment!" Yes stop and eat properly | |||
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"If you're new to it, look up keto flu. Supplement your electrolytes." thank you I’ll have a look ! | |||
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"Any reputable professional dietician, one who works with patients and not social media, will tell you there is one group of people that should try and be in Ketosis, children and young adults who have hard to control epilepsy. Every single diet, no matter what it is, is simply about controlling how much you eat compared to burn. Being in Ketosis is actually very hard, your body wants to burn carbohydrates not protein. The tiniest amount of carbs and your body switches, back. As someone who has put someone into forces ketosis, and had to check blood sugars constantly, I can tell you that almost everyone doing keto as a weight loss isn’t in ketosis very often, if ever. The amount of carb needed to take you out for days is in almost everything you eat. If you want to make lasting change you can’t use a diet that you can’t stick to. If your meal plans mean your depriving yourself of a type of food you like it won’t ever be sustainable. It’s a hell of a lot easier to not eat that pack of crisps than it is to burn off the 150 calories. Lasting change comes from changing your eating habits, in a way that suits your life. Good luck with it." very good advice and thank you  | |||
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"Hello Check our RX Muscle on youtube Dave is an expert on Keto it works for some I tried it for a while it worked I lost weight but I didn’t enjoy it after a few weeks I stuck it out for 2 months You shouldn’t really get low energy because when you go into ketosis your body uses fat sources for fuel " U get the low energy as yr carb stores are depleted from yr muscles then yr liver. Keto flu is brought on from switching from carbs to fats and the sluggish flu like symptoms should disappear after a few days. Ketones are produced which sends the chemical messages to yr body that there is no supply of carbs left to use as an energy source and it kick starts the body to then use fat as an energy source. By nature yr body holds fat stores as a last resort to produce energy and will only do so after complete carb depletion. But as the switch over can take a few days to a week depending on the individual the loss of energy is a sure sign the body is going into keto. Once yr in full keto u should actually ave loads of energy. It can almost be like a switch flicking....one day u feel so down and lack energy and the next yr buzzing and full of it. Sluggishness also comes from the fact yr brain requires loads of carbs/sugars to function so u might actually feel a bit fuzzy headed but this will pass when the switch is made. Good luck | |||
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"Sounds like more like low blood sodium to me, a drink with a oxo cube or chicken stock cube would be beneficial at replacing low sodium " cheers | |||
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"Hello Check our RX Muscle on youtube Dave is an expert on Keto it works for some I tried it for a while it worked I lost weight but I didn’t enjoy it after a few weeks I stuck it out for 2 months You shouldn’t really get low energy because when you go into ketosis your body uses fat sources for fuel U get the low energy as yr carb stores are depleted from yr muscles then yr liver. Keto flu is brought on from switching from carbs to fats and the sluggish flu like symptoms should disappear after a few days. Ketones are produced which sends the chemical messages to yr body that there is no supply of carbs left to use as an energy source and it kick starts the body to then use fat as an energy source. By nature yr body holds fat stores as a last resort to produce energy and will only do so after complete carb depletion. But as the switch over can take a few days to a week depending on the individual the loss of energy is a sure sign the body is going into keto. Once yr in full keto u should actually ave loads of energy. It can almost be like a switch flicking....one day u feel so down and lack energy and the next yr buzzing and full of it. Sluggishness also comes from the fact yr brain requires loads of carbs/sugars to function so u might actually feel a bit fuzzy headed but this will pass when the switch is made. Good luck" thank you only looking to do this for 2-4 weeks before I eat a more balance diet to go with a workout routine ! Just need to shift a bit of weight quick | |||
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"Hmm all this advice All suggestions of adding minerals and yet The ONLY data we have is he is low on energy I'd at least want a diary of three days food and fluids ??? To make ANY assumptions about his nutritional deficiencies Definitely have a point ! Day one Scrambled egg 2 rashers of bacon Chicken fillet with salad Day 2 Omelette Turkey and avocado salad Day 3 Beef patty and homemade almond/coconut muffin Am drinking plenty of water ! Oh and am a dry liner so physical work " | |||
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"Hmm all this advice All suggestions of adding minerals and yet The ONLY data we have is he is low on energy I'd at least want a diary of three days food and fluids ??? To make ANY assumptions about his nutritional deficiencies Definitely have a point ! Day one Scrambled egg 2 rashers of bacon Chicken fillet with salad Day 2 Omelette Turkey and avocado salad Day 3 Beef patty and homemade almond/coconut muffin Am drinking plenty of water ! Oh and am a dry liner so physical work " Damn it's not lack of electrolytes its lack of erm , food | |||
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"Hmm all this advice All suggestions of adding minerals and yet The ONLY data we have is he is low on energy I'd at least want a diary of three days food and fluids ??? To make ANY assumptions about his nutritional deficiencies Definitely have a point ! Day one Scrambled egg 2 rashers of bacon Chicken fillet with salad Day 2 Omelette Turkey and avocado salad Day 3 Beef patty and homemade almond/coconut muffin Am drinking plenty of water ! Oh and am a dry liner so physical work Damn it's not lack of electrolytes its lack of erm , food " Yeah. Apologies. Eat more  | |||
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"Hmm all this advice All suggestions of adding minerals and yet The ONLY data we have is he is low on energy I'd at least want a diary of three days food and fluids ??? To make ANY assumptions about his nutritional deficiencies Definitely have a point ! Day one Scrambled egg 2 rashers of bacon Chicken fillet with salad Day 2 Omelette Turkey and avocado salad Day 3 Beef patty and homemade almond/coconut muffin Am drinking plenty of water ! Oh and am a dry liner so physical work Damn it's not lack of electrolytes its lack of erm , food " Day one less than 1000 cals Day 2 less than 1000 cals Day 3 less than 1000 cals Also not one day did you have over 60 -70 g protein you should be double that Look your trying for rapid fat loss Stop it Get my fitness pal Eat approx 1700 cals or 400 less than your maintaining value I guess 22 ish Eat 30 35 35 Carb fat protein Stop the keto you dont understand it or yourself Fat loss is intelligent and long term Dont (run) with keto until you understand and can (walk) a balanced consistent fat loss I practice and understand keto but it's not for you yet | |||
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" Id agree you are eating far too little. If you really want to stay on kete download an app like MyFitnessPal or carb counter and do your macros properly. Everyone is different, I stay between 1600 and 1800 cals per day eating around 20g carb, 90-100g protein and 100g max fat. You really need to plan your meals, otherwise you might do more damage than good. I researched for months before starting. There are loads of recipies on pintrest and youtube." 20 g carb = 80 cal 100 g protein = 400 cal 100 g fat = 900 cal Hmm You advise 1380 cals 
And let's note that although a gram of protein gives a so called 4 cals it is the least efficient consuming the most energy in its metabolism and being used directly for repair and not fuel
Stop attempting keto
Eat approx 100 -140 g carb
130 g pro
And 90 g fat
Achieve maintain and
Learn from this balance then slowly lower your carb or fats as you need to
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"Hmm all this advice All suggestions of adding minerals and yet The ONLY data we have is he is low on energy I'd at least want a diary of three days food and fluids ??? To make ANY assumptions about his nutritional deficiencies Definitely have a point ! Day one Scrambled egg 2 rashers of bacon Chicken fillet with salad Day 2 Omelette Turkey and avocado salad Day 3 Beef patty and homemade almond/coconut muffin Am drinking plenty of water ! Oh and am a dry liner so physical work Damn it's not lack of electrolytes its lack of erm , food Day one less than 1000 cals Day 2 less than 1000 cals Day 3 less than 1000 cals Also not one day did you have over 60 -70 g protein you should be double that Look your trying for rapid fat loss Stop it Get my fitness pal Eat approx 1700 cals or 400 less than your maintaining value I guess 22 ish Eat 30 35 35 Carb fat protein Stop the keto you dont understand it or yourself Fat loss is intelligent and long term Dont (run) with keto until you understand and can (walk) a balanced consistent fat loss I practice and understand keto but it's not for you yet " yep your dead right pal ! Am using keto but not the correct way ! Am cutting out the carbs but not eating enough as I was aiming for 2 weeks lose a stone then be more sensible, I’ve got a fit bit (22,000 steps a day) and I did use my fitness pal until they changed the set up a while back | |||
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" Id agree you are eating far too little. If you really want to stay on kete download an app like MyFitnessPal or carb counter and do your macros properly. Everyone is different, I stay between 1600 and 1800 cals per day eating around 20g carb, 90-100g protein and 100g max fat. You really need to plan your meals, otherwise you might do more damage than good. I researched for months before starting. There are loads of recipies on pintrest and youtube. 20 g carb = 80 cal 100 g protein = 400 cal 100 g fat = 900 cal Hmm You advise 1380 cals
And let's note that although a gram of protein gives a so called 4 cals it is the least efficient consuming the most energy in its metabolism and being used directly for repair and not fuel
Stop attempting keto
Eat approx 100 -140 g carb
130 g pro
And 90 g fat
Achieve maintain and
Learn from this balance then slowly lower your carb or fats as you need to
Thanks
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"Hmm all this advice All suggestions of adding minerals and yet The ONLY data we have is he is low on energy I'd at least want a diary of three days food and fluids ??? To make ANY assumptions about his nutritional deficiencies Definitely have a point ! Day one Scrambled egg 2 rashers of bacon Chicken fillet with salad Day 2 Omelette Turkey and avocado salad Day 3 Beef patty and homemade almond/coconut muffin Am drinking plenty of water ! Oh and am a dry liner so physical work Damn it's not lack of electrolytes its lack of erm , food Day one less than 1000 cals Day 2 less than 1000 cals Day 3 less than 1000 cals Also not one day did you have over 60 -70 g protein you should be double that Look your trying for rapid fat loss Stop it Get my fitness pal Eat approx 1700 cals or 400 less than your maintaining value I guess 22 ish Eat 30 35 35 Carb fat protein Stop the keto you dont understand it or yourself Fat loss is intelligent and long term Dont (run) with keto until you understand and can (walk) a balanced consistent fat loss I practice and understand keto but it's not for you yet yep your dead right pal ! Am using keto but not the correct way ! Am cutting out the carbs but not eating enough as I was aiming for 2 weeks lose a stone then be more sensible, I’ve got a fit bit (22,000 steps a day) and I did use my fitness pal until they changed the set up a while back "7 kg in 2 weeks is not sensible Your body can hold approx 400 g carb as glycogen this increases to 1600 + g as 1 gram carb bonds to 3 or 4 g water So simply cutting carb will lower your weight But I assume you wish to burn fat and not muscle 500 cal deficit perday equals 3500 per week or 500 g fat Increase your deficit by more and without careful training and diet techniques you will lose muscle that's not good as your bmr( bazel met rate) will drop Now carb management will effect insulin and adjust fat management and muscle insulin sensitivity but not by the numbers you want and you need to understand yourself and the subtleties Fat loss is best slow over time and honestly much more than the initial 2k glycogen and 700 g per week fat is most likely muscle or even bone loss | |||
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