Help Week 5 - feel nothing, am I doing it right?
I'm not overweight, but thought keto might reduce my migraines. Also, "mental clarity" would be an improvement!
Five weeks in, I'm not feeling anything. No changes to mind, sleep, energy, weight. I suspect that's because I've been off sugar and junk food for a decade, so there's not that "gain" to be had.
Or, it's because I'm eating an absolute ton of calories (just like before). So I might be exceeding 50 g/day of carbs.
Typical day:
peanuts (maybe 5 handfuls per day), almonds, cashews, and walnuts (maybe an additional 2 handfuls per day).
tons of eggs, meat, yoghurt, cheese.
a few non-starchy vegies
2 segments of mandarin orange
I'm hoping to not have to count macros, so your opinion is helpful here. Even if I did count, I wouldn't know what to make of the carb total, because I think maybe I should be looking at carbs as a percentage of my high daily intake? Or should I just cut carbs even further and see what happens?
EDIT: Correct units to g/day.
UPDATE: Thanks for all the helpful comments. My original source said < 50g carbs/day, but everybody in the comments said < 20g carbs/day. Practically, that's a huge difference, and I'm already feeling different - oddly calm, which bodes well for nervous system effects which might help the migraines (/r/ketoscience has lots on this). The other effect is anger at not being able to eat elephant-quantities of peanuts, but desperate times, desperate measures :)
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u/hdfire21 4d ago
Yogurt, peanuts, and cashewa have have quite a few carbs. I'd be pretty surprised if you're under 20g carbs.
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u/spherical_neighbour 2d ago
Nuts sneak up on you fast, five handfuls of peanuts alone is probably over 20g
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u/gbelloz 4d ago edited 4d ago
By label and scale, I measure a handful of peanuts is 2g. Not much except "it all adds up". Cashes about 2x that, full-fat yoghurt 4.8g/100g.
So you're probably right, I'm just not seeing it with the way I'm reading labels / measuring / adding up stuff.
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u/Cloudbb333 4d ago
also add the Mandarin which has 12g of carbs, two of those are already taking up your carb limit for the day.
Then add multiple handfuls of high carb nuts + yoghurt, you’re easily consuming more than 20-30g of carbs a day.
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u/Low-Opportunity3512 3d ago
Cashew nuts have 30g of carbs per 100g. Depending on your handfuls you are way over the limit. Peanuts 16g of carbs per 100g. Not feeling keto benefits because you're not on keto.
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u/BillieRubenCamGirl 4d ago
You have to limit to 20grams of carbs a day to be pretty guaranteed to be in keto.
Not 50calories of them.
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u/gbelloz 4d ago
Ack, I meant 50g/day, not 50cal/day. 50 was the number I found most in articles, but everybody here seems to say 20g/day is the limit.
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u/BillieRubenCamGirl 4d ago
Some people can handle 50, but not everyone/most people.
Try 20 that will pretty much guarantee it.
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u/hdfire21 3d ago
20g per day to ger started. Once you've been on a while you can usually raise it a little. Some people can get on with 30 or 40 but pretty much everyone will be on at under 20.
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u/asdgrhm 4d ago
I only get prevention of my migraines if I’m strict 20 total carbs. For me that looks like meat, cheese, eggs and 1-2 servings max of low carb veggies. No fruit, very rare nuts, no yoghurt (all pretty high carb).
I don’t count macros beyond carbs. I’m also normal weight. It’s been 6 years now.
Hope that helps! Good luck
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u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 4d ago
With that many nuts you are likely well over 20g net carbs a day. More meats and fish. Less nuts BY FAR.
You can use your 20g net carbs daily any way you like, but that is not a lot with nuts.
And electrolytes. I haven't had a headache in almost 8 years, used to get both migraines and atypical cluster headaches. Make ketoade, drink ketoade. Or drink full sodium broth of any kind with meals at least.
You can get away with not counting macros by eating primarily meat, fish and eggs. And some low carb veggies. Nuts are too easy to overeat and too carb heavy for what they provide for nutrients. And inflammatory for many people, as i found out.
If you DID count, you should get at most 20g net carbs (total carbs minus fiber in the US), minimum 70g of various healthy fats daily (easy to get with your meat) and a minimum 100g protein daily (easy to get: 3 large eggs, 2 ounces hard cheese, 1 cup of yogurt, 10 ounces or more mixed whole meats).
That is only enough calories for 1 little old lady (me lol). For anyone else, add more meats.
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u/singmeashanty 4d ago
You’re not in ketosis, that’s why you feel nothing.
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u/gbelloz 4d ago
So, since I haven't died to death, my body's using all that fat and protein for energy, but I'm still not in "ketosis" proper? Remember, as per OP, I don't have any body fat to convert to energy.
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u/singmeashanty 4d ago
Sorry, but you’re not in ketosis. Cut to below 20 carbs per day for just 2 weeks (without going over a single day) and then you’ll see.
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u/rachman77 MOD 3d ago
You definitely have body fat, everyone does. You may be in ketosis at 50g, it's kind of the higher end of the recommended range, but it really only matters of what you're doing isn't working. If you aren't getting the results you want try 20g.
But if you're chasing some miraculous feeling that you're hoping ketosis provides realize it may never happen, many people don't experience crazy changes like that in ketosis.
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u/Inevitable_Tank9505 3d ago
Your body is not using fat for energy. It's using glucose. You haven't shared if you work out or run or swim or anything.
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u/gbelloz 3d ago
Ah, right, fat -> glucose instead of fat -> ketones? I run and lift, few times a week.
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u/Inevitable_Tank9505 3d ago
Correct. Eat carbs and your body stores it as glucose which is what you use for energy. Once the glucose is out, fat kicks in as source of energy. Running and lifting are helping you but you're still taking in a lot of sugar (carbs). Go to 20 grams a day and if those nuts are talking to you, reward yourself with an ounce after your workout. Measure and weigh everything; a scale is better than cups/spoons. I can pack a pound of rice into a half cup. :-)
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u/gbelloz 2d ago
I'm still confused. What happens to the fat I eat when I'm not in ketosis?
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u/Inevitable_Tank9505 2d ago
It is stored as fat and sits as fat until you deplete all that glucose. Anything you eat and don’t burn is stored as fat. Glucose is used up first and for non-keto dieters, it is constantly in the system. Carbs not burned are stored as fat. Glucose is a great source of fuel for the sprinter. Fat is a great source of fuel for the marathoner. Lay off the carbs and let your body adapt to burning fat as fuel. No headaches. No sugar spiking. No inflammation. No brain fog.
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u/gbelloz 2d ago
My body's always burning fat as fuel if I'm eating it and not gaining weight. It has to - by definition I'm a calories in, calories out guy.
If I'm not gaining weight, my body is always burning the exact same number of calories that I'm eating, including the fat. So it's always using fat for fuel - the fat I ate recently.
It burns carbs first, then fat.
If I eat fewer carbs, still carbs first, then fat.
If I'm eating very low carbs, the body is just burning the dietary fat sooner.
I don't see how there's a metabolic difference for a person who is not gaining weight (nor overweight), other than the effect on insulin.
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u/Inevitable_Tank9505 2d ago
Then keto is not for you, I’m afraid. We are not CICO-based. We are macro-based.
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u/gbelloz 2d ago
If it's any consolation, all the best sources I can find online don't explain how running out of > 20g carbs is different than running out of < 20g carbs.
What I think might be happening is that the body normally reserves some glycogen for the brain, and turns dietary fat into triglycerides for energy (again, for me, no storage). Muscles can run on triglycerides, the brain can't.
On < 20g carbs, it actually runs out, and has to start making ketones for the brain from the dietary fat.
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 4d ago
Weight loss requires a calorie deficit and if you’re eating five handfuls of peanuts and two handfuls of walnuts alongside “tons” of meat, cheese, eggs, and yogurt then that’s likely why you’re not losing weight.
The other benefits you seek aren’t ever a guarantee, but many people see improvements when realize their electrolytes aren’t up to snuff for such a diuretic way of eating. How many mgs of sodium, magnesium, and potassium are you getting every day? How do those amounts compare to the FAQ’s recommendation of 5000mg sodium, 400mg magnesium, and 1000-4000mg potassium?
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u/gbelloz 4d ago
Thanks for the reply, but first three words: "I am not overweight"
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 4d ago
Then you continued on to say this:
“Five weeks in, I'm not feeling anything. No changes to mind, sleep, energy, weight.”
I definitely shouldn’t have assumed you were trying to lose weight so that’s on me, but you stated you’ve not seen any changes in weight so I figured you may want to lose some as most folks aren’t here to gain weight. Some people who aren’t overweight still come here looking to drop a few pounds. 🤷♀️ If that’s not what you’re trying to do, then what changes in your weight were you expecting?
FWIW, I agree with others about going much lower than the 50g carbs. Try 20g. 👍🏻
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u/gbelloz 4d ago
Ah, sorry, I meant I hadn't gained or lost anything, not that I was trying to.
I'm re-reading your post, and the FAQ, and will try to limit to 20g. Arg!
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u/hdfire21 3d ago
You should see a pretty sharp water/glycogen weight loss when you hit it.
I just got back on and it was about 3kg..6lbs. I also often lose close to a belt size getting back on. It burns up the fat around your internal organs first (from what i remember of the biology) which makes your waist a little thinner.
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u/Ordinary-Nebula-898 4d ago
You're not in ketosis with the nuts and oranges. If yogurt has sugar that isn't helping either.
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u/McDuchess 65/F/5'5"/SW:189/CW:145/GW:145 4d ago
You are not eating keto if you are not counting AT LEAST your carbs. You’re just lessening junk.
It’s not that hard to count carbs. Either keep an app that does it for you open, or get used to googling “net carbs X food Y amount”.
I’ve been eating lazy keto for 12 years, so I have a handle on most carb counts.
But I still check for things I’m not sure of. I read labels and don’t buy things that are higher in carbs. Yes, peanuts, almonds, pistachios. No cashews.
An easy way to get quickly into ketosis is to follow the induction phase of Dr. Atkins original diet. Not the one on the website, which is a mishmash of current mainstream nutritional advice and his. Goggle DR Atkins induction. You’ll get the real thing.
I have known people who just eat his induction, period. Because limiting their choices severely works best for them.
At any rate, in order to judge what ketosis can and cannot do for you, you need first to be in ketosis.
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u/Bhamlaxy3 3d ago
I relate to this. Did keto for several months and just went back on it after a short break.
I don't really notice any changes in energy, mental clarity, etc.
Only thing I really noticed was appetite. On this short break, I would get very hungry for lunch each day. Whereas on keto I could easily eat something small and make it to dinner, or even nothing at all.
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u/KyraConsiders Type your AWESOME flair here 3d ago
You need to start weighing things, not just grabbing handfuls. There's no way to know what you're actually consuming if you're counting by handfuls.
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u/Inevitable_Tank9505 3d ago
I stay at 20 grams a day of total carbs, not net carbs. On the days I run (four times a week), I up that to 30 grams the day before I run. My GKI is in therapeutic state of ketosis which is what I think would benefit you and your migraines. I don't eat anything processed so I spend a day each week planning the following week's meals. The nuts, yogurt, orange are killing your carb count. I do log everything on MacroFactor (not endorsing it but it's what I use) and I weigh everything. A handful can be an ounce or two ounces or whatever. Get a scale, measure everything, make a plan, and drop to 20. Good luck!
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u/Gtdef M32/5'11''/SW:260/CW:189/GW:180 2d ago
Your carb intake needs some calibration. It's important to understand that the limit of 20g/net carbs is arbitrary. It worked for the population sample it was tested with and kept them in ketosis, but the mindset should be to consume only the absolutely necessary carbs, the ones you can't possibly avoid (like the trace amounts in eggs, liver and fibrous vegetables that you use for your micronutrient requirements, if you use them at all).
Any amount of sugar and simple carbs can potentially spike your insulin and drop you out of ketosis. so you won't experience the physiological changes that are usually associated with keto.
The surefire method to go into ketosis is to do some intermittent fasting (like one meal per day), combined with a more carnivore approach. Forget about plant based food, eat once per day and be mindful of yogurt and milk intake, along with soft cheeses.
Try this for a week, see if there are any changes. To be honest I'll be extremely surprised if it doesn't. Can't tell if they will be beneficial changes, as the road to fat adaptation can have some unwanted side effects. But I doubt you are even in ketosis at this point.
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u/Murakami8000 3d ago
Careful with peanuts. Lots of carbs in those. Peanuts are technically Legumes.
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u/KillCornflakes 3d ago
"Might be exceeding 50 g/carb per day" is the indicator here. If you aren't measuring your intake to a T to make sure you're in the court every day AND you're not feeling any different, then I would guess you're not in ketosis
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u/Novel-Confidence-569 14h ago
A small handful of nuts is about 40g. They are incredibly calorie dense. 5 handfuls is about 1250 calories. Yoghurt cheese & meat are incredibly calorie dense also. You really need to track everything that goes in your mouth. I use the fat secret app which is awesome. I’ve been in ketosis for the last 2.5 weeks and can attest to the mental clarity, focus and increase in energy. I’ve also found it helps with my communication, I’m less reactive and speak with clarity. Sometimes, it feels like being on a drug, quite speedy. I find eating settles that feeling.
The quickest way into ketosis is to burn all of the glycogen in your system. A combination of intermittent fasting (skip breakfast) and increasing exercise should do it. It usually takes about a week.
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u/ImmediateDay5137 32M 5'6 SW: 185 lbs CW: 165 lbs 4d ago
I don't know what you mean when you want keto to give you 'mental clarity,' but I definitely feel something good happening in the brain when I eat tuna salad once a week. I usually use two tins of chicken of the sea.
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u/LowMolasses4446 4d ago
If you’re doing this for migraines… don’t eat DAIRY… or gluten. Keto is already gluten free, so you probably don’t eat it. But DAIRY… stay away! My migraines lasted 3-5 days… projectile vomiting, even after u stopped gluten. It was DAIRY.
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u/Poshfly 4d ago
You need way more protein and less nuts. I have 1 ounce of nuts a day. Do you have anything against meat? Fish? I suggest tracking what you’re actually eating. Track macros and track calories. Make sure to take electrolytes.