So I have been following a keto diet now since April 2024. I’ve been pretty strict with what I have eaten and rarely go over 20g of carbs per day. The last few weeks how ever I feel like I am low on something. I feel shakey, tired, dry eyes, even weak sometimes. I haven’t supplemented with anything accept I have salted my food to taste. Isit possible that these symptoms are down to electrolytes and I just need to start supplementing? Looking for some help as I’ve been feeling rough now for a little while and I’m hoping it’s something I can sort out. I have to be on a low carb diet for medical reasons

Please tell me that rebel ice cream is bad for my keto weight loss journey and I should not eat a pint almost every other day. Tell me all the bad things about it. I need to stop. So please help me stop! Thanks so much!

I started Keto on the 1st of Jan this year. I had a Keto blood monitor and would track daily calories and carb intake. Over time, I moved to daily urine strips as they were cheaper, and let up on the daily tracking.

I accidentally broke Keto twice - one in late Jan, one in mid-Feb, otherwise the urine strips have showed I’ve been in ketosis.

In the beginning I felt great and had so much energy. No afternoon energy slump, although admittedly exercise was a bit of a slog. I had so much energy I found myself sleeping better but less and then still tearing through my day. But recently I’ve been experiencing low energy quite continuously. Why?

I’m not tracking calories, but I would guess I’m well over 1200kcal per day - this is affirmed by the slowing down of my weight loss. I’ve made a concerted effort to eat diverse but whole foods (mostly lots of nuts, seeds, Keto veg, meat - very few Keto low carb products).

I’ve also very suddenly started craving carbs in the form of breads, pastas and even occasionally a craving for a fizzy drink.

I have admittedly been quite busy lately; helped my boyfriend move, seconded a friend on a marathon, busy work season. So there is a lot going on; but I’ve been quite disappointed to not have the energy to do it well.

I’m trying to figure out if this is maybe my body telling me that it doesn’t love Keto (different things for different bodies) or if this is just something to push through. I am doing this for weight loss, but I would love to have energy as I go.

Hello,

I’ve been back on the keto diet for 1 month now.

I'm a 36-year-old male, 174 cm tall, weighing 78 kg with a body fat percentage of 25.4%.

I consume 20g of carbs, 85g of fat, and 130g of protein daily. I do weight training 3 times a week, and on training days, I add one scoop of whey protein (24g protein) on top of my daily macros.

I usually eat unprocessed foods like meat, fish, tuna, and chicken, and I make sure to have a salad every day. I eat 2 meals a day and follow an intermittent fasting routine.

However, some days I struggle to meet my protein goal, and on some days I reach my fat limit too early. On such days, is it healthy to consume protein powder just to make up the remaining 20–30g of protein?

Also, here are the ingredients of the protein powder I use:

Ingredients: Whey Protein Isolate (Emulsifier: Soy Lecithin), Fat Reduced Cocoa Powder, Flavor (Chocolate), Salt, Thickener (Cellulose Gum), Sweeteners (Acesulfame K, Sucralose), Anti-Caking Agent (Silicon Dioxide)

Would it be okay to consume one scoop of this protein powder every day?

So I want to go on Keto, but also to try fasting for health reasons I have psoriasis and worry about arthritis. I have been on a keto diet now for 2 weeks and chose ‘maintain’ as my level of calories/macros. I can’t really afford to lose much weight as I am already slim but what I want to know is.. if I eat extra calories so I can add a few lbs each week I between fasting.. but within 70/25/5 macro ratio.. will I stay in ketosis or are the benefits really mainly for those who are happy to lose weight?

So I have been on keto diet for 2 months. I am not overweight (bmi 25) and I am trying out keto to see if it fixes my energy levels, ADHD symptoms, joint pains and instable blood sugar levels. I am happy to say I have been feeling absolutely fantastic; Lots of stable energy throughout the day, mental clarity, less joint pains, etc.

But I have been struggling a bit with electrolytes. I think I was getting the hang of it, and I was supplementing natrium, magnesium bisglycinate and potassium, but I was under-supplementing potassium. I think it fixed my keto flu by taking more potassium. But suddenly a few days ago I just felt terrible. I was somewhat low on calories for 2 days, but not very low, maybe 300 kcal lower than I should and I do have some body fat. One day I woke up feelinig sore throughout my entire body (muscular, like after a hard workout, except I hadn't worked out), and I was feeling just ill, but unlike typical keto flu symptoms.

I want to switch to normal diet every once in a while anyway to stimulte metabolic flexibility and to allow a bit more variety in my diet. So when feeling so bad I decided to switch to eating carbs, and very quickly started feeling good again.

I was wondering if anybody has an explanation for this?

I love cheese, and was restricted to hard cheeses like grand padano, however, was craving buffalo mozzarella while on the diet.

I haven't been able to eat dairy since 2019, I ate the soft cheese! Felt fine.

While on a break from the diet (after 6 months of hard core keto) I ate a ice cream, again fine.

Today I had a cows milk latte for the first time in 5 years.

Amazing!

I just needed to share!

I am suffering from extreme anxiety and depression, lack of mental energy and focus. I am currently doing research to find a solution to my problems and have been hearing keto can help reduce these symptoms. I really want any feedback I can get on other people’s suggestions or experiences trying this. Or if any suggestions to help me break through so I can be a more productive person in all aspects of life. Thank y’all!

Sorry if this is a silly question but I have got some bacon from a local organic butcher that is nitrate /preservative free but it has been cured with brown sugar. There is no nutritional info with it as it’s been sliced off the whole piece when I bought it. Are a few pieces for a meal safe? Or should it be avoided? Was hoping to make some bacon wrapped jalapeño poppers but can’t find anything clean without sugar 😭 I read it’s negligible amounts online but don’t want to pull myself out of ketosis because it was rough getting here haha

Greetings, I have a 'withings - body scale' to mesure my composition. if you look for it you will see it's not some cheap scale, not to brag, but i bought it because I wanted a good followup

The scale went crazy with the composition the first few days of keto, and it doesn't seems to end there. One day i can have 15.3 kg of fat, the next day 15.8, then 14.1. same goes with muscle mass. here are the 4 last days results : 55.1 / 56.1 / 55.1 / 56.6. you see there is a problem. so I do belive the scale doesn't understand what is happening in keto. it worked very fine until I went in keto mode, when i could even go to 15.8kg of fat to 17.4 (that was the most extreme case of wtf) in just one day interval.

for me all of that is water retention, and it seems impossible now to uncover my true composition in keto. maybe because I'm in the first weeks, I don't know.

What do you think is happening?

I’m struggling mentally to continue on keto. I am losing weight which is great and I have around 30lbs to lose. I am feeling sad lately like I’m missing a part of my life.

I love fruit and I love baking things like banana bread, muffins, brownies etc. I tried so many ways of eating and I never could lose weight until now. I had to cut out fruit and baked goods and it’s absolutely miserable.

I wish that I could lose fat and be healthy while being able to enjoy what I love. Either it’s depressing being overweight while enjoying what I love, or depressing missing out on everything I love but losing weight.

Everyone says calories in calories out but when I was eating the same amount of calories I am now while eating fruit and oats, I wasn’t losing weight.

I keep saying to myself that life is too short and to just enjoy what I love in reasonable amounts while still focusing on healthy food. I can’t tell if I should listen to that or if it’s my own mind manipulating me.

When you eat too many proteins, does basic exercise like push ups etc burn that protein away? Or any workout that would use protein. Something that uses protein to gain more muscles for example.

I have sometimes issues keeping the proteins low. Carbs were never an issue to be honest^.

Thank you very much.

So I was on antipsychotics for about 2.5 years. I was on Clopixol injection (Zuclopenthixol) for 1 year and Abilify injection (Aripiprazole) for 1 year. Then the last 6 months of it I was on Abilify oral tablets and I tapered down the dose every few weeks till I quit.

I went from 65kg (143 pounds) to 98kg (216 pounds) due to the meds, especially in the first 6 months. I also use to have a super fast metabolism and the medication completely destroyed that. I even tried tracking calories and eating the exact same like I use to at 65kg with a fast metabolism and it did not work at all.

Anyway it's been over 6 months since I've quit the medication and during this time I've been doing keto. I've managed to lose 10kg (22 pounds) within the first 2 months then after that it literally just plateaued even with exercising and being consistent with my keto diet.. so it kinda made me fall off a bit. However I've managed to keep those 10kgs off despite eating kinda whatever I want

In the last week I have just started doing keto again in hopes that I can lose even more weight because it seemed to be the only thing that worked for me previously, I'm just not noticing any difference in the scales yet but yes I know it's still early days. I'm currently at 88kg. Even tho it's been over 6 months since I've taken meds I feel like it's permanently f'd my body because it does not respond like it use too.

Can anyone relate to the weight gain from meds and if you've been able to lose the weight from it? Some encouragement would be awesome please 🙏

26M. Two years ago, I was diagnosed with type 2 diabetes (early stage, not that progressed). At the time, I weighed 142kg with a BMI of 38. My doctor prescribed Metformin for six months.

Edit: I was also a smoker(1.5 packs a day) and a heavy drinker

I took the pills, lost about 5kg, and my results slightly improved.
After those six months—without consulting my endocrinologist—I started the keto diet. I ate almost no carbs, keeping it under 20g daily, mostly from vegetables. I fasted for around 20 hours a day, and every two months, I gave myself a cheat week where I allowed up to 70g of good carbs (sweet potatoes, brown rice, legumes, etc.).

Fast forward 1.5 years:
I’m now 92kg, mostly muscle mass, with fasting glucose levels between 60–70 mg/dL. I no longer need medication, and my glucose tolerance test results have improved dramatically—down from around 270 mg/dL (after 2 hours) to 160 mg/dL. Practically non-diabetic across all levels. My insulin resistance index also dropped into the normal range.

Even if I stop keto and switch to a balanced diet that includes carbs, I still need to be cautious. Once diabetic, always diabetic—you can’t completely cure it. But with a balanced lifestyle, I can live a healthy, normal life, and my pancreas will thank me.

Getting diabetes at such a young age is no joke. You’ve got plenty of time ahead to damage your kidneys, heart, and liver if you don’t manage your condition smartly. It’s a slow, progressive disease with serious long-term risks.

To everyone in the same boat: just listen—ACT SMART. Don’t waste your life. You can do it.

(Intense strength training is key.)

I've recently started keto and it halted my male pattern baldness completely. Like I'm not even losing a single hair strand if I pull or when I take a shower and my hair suddenly looks amazing, like the whole hair texture. Tried the usualy high carb diet for a few days and hair loss came back again. So I'm sure it stopped because of keto.

But I'm also taking finasteride since 1.5 year ago and now I'm not sure if the effect is just from keto or keto and finasteride combined. Did anyone else face anything similar? Not sure if I should stop the finasteride or not.

P.S 2: I'm not doing keto for weight loss. My weight is on the lower end of my healthy weight.

I have suffered with constipation for most of my life. I am wondering how doing clean keto can help correct that? Sometimes I will poop once a week and then poop 4-5 days a week. It’s never consistent. They also are never really hard except maybe once in a blue moon. Please share your experiences as I am looking for reassurance from someone with a similar experience.

Hi all,

Started keto again. I’ve done it multiple times in the past. Up to 6 months straight at one point where I lost a lot of weight. When I did it before, I occasionally got the lightheadedness and dizziness. I drank one scoop of Re-Lyte electrolyte powder daily. Still happened. I’m now facing the same thing. I’m not dizzy all the time, but it happens when I bend down, or get up quickly. Never happens when I’m not doing keto.

Should I up my electrolytes? Salt ? I drink the electrolytes first thing in the morning. Had chick fil a nuggets for lunch and a porterhouse and garden salad with blue cheese for dinner at Longhorn

TIA

Hi all. I’ve been doing carnivore for a while and have tired for months. I think it’s because I don’t take electrolytes. I’ve been seeing recommendations here for pickle juice as a source. Is that a product you guys buy and use or just sipping on the juice from jar of pickles? How much do you guys use daily for electrolyte supplementation?

Hi, good problem to have I suppose. Man, mid 40s 6’2” big frame. SW275, CW 225, GW 190.

My face looks like I just lost a lot of weight. I can’t grow a beard and there’s only so much that Collagen can do. My approach now is to slow the weight loss to five pounds per month and focus on upper body strength training. I was aiming for jawline definition but that is not happening yet. I have TMJ disorder so jaw strengthening exercises are not in the cards.

Any advice?

I’m not sure if anyone else shares this experience and I know for many it’s obvious, the general advice is to avoid keto friendly products, however ..

When I first did keto a few years ago I had no real awareness of keto friendly products. I was just eating basic keto food, always under my net carb limit seamlessly, which meant I was also always in an extra calorie deficit. Weight fell off, I didn’t have the electrolytes totally under control so I felt not so good at times but eventually was doing really good. After a while I discovered quest cookies and enlightened ice cream, occasional carbonaut bread, but would eat them in such moderation that they didn’t affect me much, cause I didn’t really crave them the way I craved normal sweets/carbs.

After 4 months, I was nearing my goal weight, feeling nice and getting thin, could feel my hip bones again, and mistakenly thought I could handle a cheat day with my friend when she was visiting, and then I slowly fell off the wagon and ended up quitting keto. Gained the weight all back cause I eventually went back to my previous poor eating habits. Classic story.

I reattempted keto another time, but I gained a new awareness of keto products like Orowheat tortillas (which some people apparently react to similar as regular white bread). All the types of sweets and bars and substitute items. Quest chips every day, orowheat quesadillas every day, etc etc.

I think the problem when you enter keto having pre-existing food issues like binge eating or sugar addiction, you have to really just not touch that stuff. I’m back eating meals I would’ve eaten pre-discovery of these keto snacks. This is obviously just my personal experience but the scale doesn’t move as fast with them in my diet, my body doesn’t change as fast, and I don’t feel very good overall. I feel like maybe for some it’s obvious that there are hidden ingredients or ingredients that react poorly in some of these items, but going through the experience of “clean keto” vs. very dirty lazy keto is like night and day (maybe not for everyone)

This is like my fifth attempt at keto, only the second go without these keto snacks, I think I will succeed now 🤝

Also why is maltitol and maltodextrin in like everything, should be illegal

Been doing keto for a little less than a month already 24lbs down and feeling amazing… I also have ADHD and I have questions Do you still take your ADHD medication? I haven’t stoped I take concerta 36mg only on weekdays but have noticed weekends are feeling like when I am on the meds wondering if someone has any experience with this I don’t have an appointment until June…

protein in 1kg of chicken legs >>>>500 grams of chicken breast ?

Myfitnesspal says it contains 320 grams of protein and it's a little hard to believe.

I recently switched from chicken breasts to chicken legs and now I'm interested in knowing the macro breakdown in it. I am not getting the exact macros as different source gives me different values

Hello everyone ! I started keto around 3 weeks ago and ive been getting a lot of fiber, water, electrolytes but i still ended up very constipated (i think??).

TMI but my stools are pencil thin and barely anything comes out now. This makes me think i have something big stuck inside and only tiny bits slip through around it? Or could it just be bad inflammation from the sugar alcohols? i stopped them entirely 2 days ago and wont be touching them again at all btw, same with dairy for the moment.

I hope someone has experience with this situation because im freaking out a bit now. I took dulcolax AND a glycerin suppository two nights ago and nothing came out except the tiny amount i described. Yesterday i was nauseous all day and barely ate at all :(

Any advice would be greatly appreciated 🥹 thank you!

I didn’t have the foresight to plan ahead, I skipped breakfast for the early start too, so in the end I just fasted the whole day, to about 26 hours, minus water.

Now back home and wanting to eat a whole flipping cow. 😂

Lesson learned plan ahead.

Hi everyone, I have a question that I’m hoping you can help me figure out. I’ve been doing keto for about four weeks now and I’ve been tracking my blood keto levels. About four days ago I hit 1.0 then three days ago it dropped down to 0.9 then two days ago it dropped down to 0.6 and then today was at 0.3. I’ve not been going over 20 net grams of carbs at all since the start.

Now I’m considering that this could be because I am now “ fat adapted” and the levels of free ketones in my bloodstream are going down because they’re being used properly. Or that yesterday I had had a moderately intense Hockey training session so I used those remaining ketones in the bloodstream.

My only concern is that I’m eating more protein than fat so I don’t lose muscle mass and that because of my level of protein, I am doing gluconeogenesis and converting the protein into sugar.

Does anyone have any ideas?

Body Stats • Gender: Male • Age: 36 • Weight: 260 lbs • Fat Mass: 82 lbs • Muscle Mass: 187.8 lbs • Activity Level: Moderately active ⸻

Daily Macros • Calories: 2,050 kcal • Protein: 180g (range: 160–200g) • Net Carbs: 20g (max 25g) • Fat: 120g (range: 90–130g)