Some difficulties

Your body is going through changes so this is common.  Are you eating enough fat? Perhaps make some fat bombs that you can reach for when you get cravings.

After 3 days, may be Keto flu. I never noticed that, but I do notice my pain is nearly non-existent. What foods are you getting your carbs from? If any sugar, starch, grain, even whole grain, you aren’t really getting full benefit. Those are all inflammatory foods. My carbs are only from red, green, and yellow vegetables plus cauliflower. The right carbs and plenty of fat should curb your appetite. I tried eating oatmeal with cheese early on. Healthy whole grain carb, right? I was famished the rest of the day. Lesson learned.

Hi there! I am on day 6 myself. Crash day for me was day 4. It just sounds like keto flu. It can last a few days, but 1 day was all for me. Day 5 I was still tired but overall better and today I feel decent. Hang in there, if you crave extra food indulge in keto friendly treats like sugar free fat bombs and you should feel better soon.

LadyRed You can eat as much fat as you want. It's good to eat more fat at the beginning until you become fat adapted. Once this happens you will become less hungry, then you can  dial down the fat. At the beginning it's best to eat more fat than suggested as well as eat until you are full.

Yep. If you feel like you got run over by a train, that's Keto Flu. I got it the second day and thought I might have to go to the hospital but luckily after some research found out all my symptoms were normal. Stick it out. Mine was off and on after that but luckily no day is like the first ha! Drink some broth to help you feel better. Stay hydrated and get your electrolytes in. I bought magnesium and potassium supplements also as those were recommended. They seem to help.

Newbie.Just wondered what is the percent of protein ; fat ,& carb that we are allowed. Is it 70 fat?? Protein ?. Carbs?? Can any body let me know.thanks

8f9538da 

You need to look up a Keto Calculator because the ratio will depend on your height, weight, weight loss goals and activity level.

What are fat bombs? I’m on day 5 and have beef doing pretty good. I’m down 5 lbs but I know most of that is probably eater weight and I’d probably have lost some anyway as my caloric intake is probably cut over half of what I was eating before. I’m not snacking and am doing IF 20/4 but it’s the first weekend I’ve done it so I’m not busy at work throughout the day and am a little nervous. Thanks!

8f9538da it’s 70% fat, 20% protein and 5% carbs. 

I personally never experienced the keto flu when adapting, however my body did some WEIRD stuff for atleast a few weeks. My periods where wacky and my seborrheic dermatitis was in full flare! So you may be experiencing a little bit of inflammation causing the arthritis to act up. When i became adapted it was like a high though! I dont think i have ever had so much energy before! All of my other stuff evened out. I am applying to nursing school this fall and took an anatomy and physiology course recently, when learning about digestion, our professor informed us that the brain could not readily use ketones for energy. I wanted to call put BS soo bad!!  I have never been more clearheaded and focused. We are being taught that our bodys preferred source of energy is glucose. Perhaps it is the source of energy that our body uses first, however the whole purpose of fat storage is so that the body can tap into that resource and actually use it duh!! I do however agree that keto may not be ideal for someone with low body fat percentage though. 

Shelberg29 Shelberg29 Fatbombs are just high fat snacks that may help you from not feeling hungry. They are also great for having as a dessert. Here is a good example. https://www.fatforweightloss.com.au/recipe/cheesecake-fat-bombs/

You are down 5 lbs. Congratulations!  Try not to be nervous about your dieting. See it as a long term change and enjoy the process. Some days you may make mistakes, but you will learn from them. Don't be too hard on yourself as stress will make you hold onto the weight.  

I am on day 3 and I have a super awful head ache. A little bit of brain fog too. Hoping it passes soon. 

sonyalturnere1de what is the fat bomb receipe? Thank you

kaywallace82 kaywallace82 

https://www.fatforweightloss.com.au/recipe/cheesecake-fat-bombs/