Hi, I have been on keto for a few months now , since late August, and I was feeling amazing for around 5-6 weeks.
Then my energy levels started dropping slowly, had less energy until I reached the point where I am right now where I wake up every morning so exhausted I am having it hard to do anything except lay in bed, And when I lay in bed after having woken up I am exhausted bodily and mentally but unable to go back to sleep, I don’t have very big problems going to bed at night but it’s just that I wake every morning extremely exhausted, and I keep being exhausted for the rest of the day, I consume daily 7/6g sodium and around 6g potassium as well,
I eat a lot of leafy vegetables as well daily as I have a big sallad daily of around 6-7 cups
I am quite a skinny guy, and mainly do this for the energy and mental clarity.
I eat around 100g protein daily , a bit less fat and around 17-20g net carbs daily
I am around 67kg
has anyone been having similar troubles?
when I use magnesium glycinate it dries my body out and I get extremely dehydrated, and if I use it prior to going to bed I wake up extremely dry.
Magnesium glycinate before bed helped me immensely my first 6 months on keto. I previously had chronic insomnia so I was kind of used to not sleeping, but once I got past 6 months or so I was actually sleeping in a quality way for the first time in over a decade. Hang in there!
6g potassium is a bit high, just curious if there is any reason why? Sodium should generally be higher than potassium.
Magnesium makes me feel a bit bad recently, so I stopped taking it, it makes tired and gives me a brainfog and makes my mouth really dry,
When I tried taking it prior to sleep it worsened my sleep since I got even drier from it, can this effect from magnesium that arised last month be from electrolytes imbalance?
No reason really for that high potassium I guess I just wanted to make sure I hit my target of potassium
Making you tired is a good thing! But brain fog and dry mouth are not, and that is kind of strange for magnesium. Was it glycinate or another one? What were are you taking, and was it at night and all at once?
Yes glycinate, it makes me quite slow, whenever I take wether it’s morning night or evening,
But it doesn’t make me sleepy tired like it used to do, it just makes me feel a bit foggy and sluggish
Maybe a different form of magnesium then, that can make a huge different! Anything ending in -ate will be the most bioavailable.
I recalculated my electrolytes and noticed my Potassium is much higher than I thought, even surpassing my sodium intake
I’d definitely make that adjustment! Sodium ideally should be higher. :)
Glycinate makes me foggy too. I switched to Mg malate.
Two things spring to mind: first you may not be getting enough calories; there are many calculators available online to help you figure out how much you should be eating based on you current weight and goals. Eat some more fat if you’re feeling very low energy.
Second, the amount of sodium and potassium seem super high. Are you mixing it with water and taking small amounts through the day? Maybe dial it back to 3g each.
Mg helps me sleep, I just take one 400mg pill at night. I stay very hydrated, as I am active, usually 3.5-4L water a day. Dehydration will make you feel tired.
Also, check your net carbs. It seems like it might be hard to stay under 20g net carbs eating 6-7 cups of veggies per day.
If you’re getting more carb than you think, you won’t be fat adapted and you’ll be tired.
I measure it quite exactly, I make my sallad and measure everything in it usually just tomato, sallad cucumber and gren bell pepper, And I put it at 15g to make sure I don’t exceed the limit.
I eat a lot of protein and almost as much fat as I do protein, and my weight haven’t changed for 2 month.
Yes I drink this amount with around 3l water throughout the day and some of the salt comes from the sallad.
100g of protein is about 400cal, if you eat 100g of fat, that’s 900 cal, and 20g of carbs is 80 cal, so about 1320 cal or less? Sounds like a starvation diet. I’d be exhausted too. Have some cheese? Olives? I really like roasted pumpkin seeds these days.
You might try a time released/extended release magnesium supplement. It tends to work better for people who need the additional magnesium but have unpleasant responses to regular supplements.
How do you mean a released/extended period?
Lots of medications and supplements come in a form that releases them slowly, over time. Where a person might react to a single jolt of the medicine/supplement, the slow release is gentler and easier to tolerate. Do a search for "slow release magnesium" and you'll see dozens of options.
Start eating more xaloriea from fat and also protein.Be at surplus about 1 week then 1 week on maintance and after that go to deficit.You will ajust and will sleeping well.At first up your food intake a lot.