Not sure where to start

[woollygal]

So after Xmas I went on super strict keto, less than 10g per day. went back to work after lockdown on April 12 and managed to cope really well. Didn’t need carbs in the morning for breakfast, had 4g in a fake tortilla for lunch and maybe two sausages for a snack if I needed them but quite often didn’t need them, they were 1.6g at most.

I had my second COVID jab on 13 may and since then it’s gone chaotic and I can’t get back on track. For the first week I was dropping and had to start having a few more carbs then the second week I had to drop them a gain because I was running. Bit higher, then I went to my folks for a few days so had a few extra bits. Since then I am struggling.
This week in particular I’m getting to lunchtime absolutely exhausted. I get to 11 and I feel sick and empty. At beggining of week I added 2 cherry tomatoes to breakfast so not as much as a salad tomatoe but a bit more than nothing, didn’t make a difference. On Wednesday felt dreadful and was struggling to do anything, was working but not effectively. I tested at 12.30 and was a 4.8. So not drastic but I do feel rubbish that low.
I then bought monster munch and ate them through the day.
But I’m still struggling, I’m finding I’m compensating by having sweets and crisps through the day just to keep me going.

I’m doing my weekly shop and I just need some help with what to buy that will help me, that’s got some carbs in to stop me having the rubbish stuff,but not too much that I break keto.
Sorry for asking again, this seems to be a recurring theme and problem but once I’m in a routine I do find it very difficult to change it.
My diet was perfect for me but for the last month it’s completely off and I can’t get it back. It was so easy. I knew what to eat and when to eat and now I don’t know what to do.

 

[Oldvatr]

I find a breakfast with healthy fats curbs my need to snack. Personally, I have a full English breakfast cooked in butter, and that sets me up till the evening. I skip lunch now and have done it for a couple of years now. Maybe Avacado or fried eggs? Hard cheese rather than soft cheeses, Babybel? It's the fat that curbs the appetite.

 

[MrsA2]

I find nuts help me, just a few say 6-8 almonds or 4 brazils

 

[Resurgam]

Cherry tomatoes are a lot sweeter than the ordinary salad tomatoes so it could be that they are just enough to start off cravings.

 

[jjraak]

While i can only say the other posts make good sense

I can say your not alone at feeling like **** below 5.BG

While i happily chugged down to the 5's
going below was an unpleasant experience

i did try but it seems i have a natural 'temperature' for BG and it circles the 5 zone

above i don't feel any worse but i know i'm storing up problems
and below i feel washed out, wretched and irritable.

i wanted each other stage, so i waged war to get through the waves, but i finally had to drew the line at sub 5

it's just not my natural habitat it seems.

I did read that sometime while we feel hungry, we actually aren't

and a good trick to play on ourselves is to salute the hunger with a glass of water.
and wait 30 mins to see if you 'truly' need food.

i suspect the "Incoming" alert, awakens our system to revitalise us even thought it's only water.

Obv if that fails and you still feed the need for food, you should eat something.

2 Brazil nuts or a small handful of almonds all make a valid contribution for me.

i think the secret IS to wait the 30 mins to see if you stay hungry and need more food,
or you have sated the hunger and can move on food free, until the next meal,

Good luck finding a way that works for you

 

[MrsA2]

rereading your post...why up the carbs? Upping protein and fats would do you better.
Do you track your macros? Might be an idea for a while

 

[VashtiB]

I am so sorry that you are feeling so bad. Virtual hug from me.

I also get that having a routine is great. So much less mental work- easy to plan and easy to predict. so I know that the lack of predictability will also be contributing to how awful you are feeling.

I also found after my first jab that I was really really hungry. My levels were higher. (I also developed a sinus infection dn a sore elbow so felt really really overwhelmed). I do get how hard it is.

Have you thought about at least temporarily increasing your fats? or protein to help? Things like maybe some boiled eggs preprepared as a snack- I also add salt for taste and also I tend to be lacking salt these days. I find eggs mentally easy because I know what the amount of everything is in them. I tend not to overeat them- these are my issues- not yours but just to explain why I find these a good option for me. I can also do them early and not have to worry when I need them

I also try to up my water- difficult in Australia at the moment as it is cold. I also tend to have more coffee with cream as I find that helps my hunger.

Of course none of my suggestions may work for you. Others have given other suggestions- I find nuts difficult as I have a problem with portion control.

Good luck- let us know if any of these suggestions helps or if you need more. I just also thought I find diet jelly helps me as well- I think it is the more solid than water but still mostly water. I can't remember whether you use artificial sweeteners so that idea may not be suitable at all.

Good luck and another virtual hug.

 

[LaoDan]

Maybe you haven’t become fully fat adapted. I’m not sure of the best approach, but IMHO, one goal is to feel normal walking around at 4.8ish numbers.

Instead of reaching for carbs, I found that a tablespoon of MCT oil gives me a rush of energy. Also the nuts idea works for me, along with a tall glass of water. Almond butter is awesome too!

 

[woollygal]

I find a breakfast with healthy fats curbs my need to snack. Personally, I have a full English breakfast cooked in butter, and that sets me up till the evening. I skip lunch now and have done it for a couple of years now. Maybe Avacado or fried eggs? Hard cheese rather than soft cheeses, Babybel? It's the fat that curbs the appetite.

I already eat a fried breakfast. Eggs and bacon. it’s not hunger. I’m not hungry in the slightest.
I’m exhausted and need energy but it’s not hunger

 

[woollygal]

I find nuts help me, just a few say 6-8 almonds or 4 brazils

A few weeks ago I was doing that. Then I found I would get bit of a stomach ache but maybe I was having too many . ill try it again

 

[woollygal]

Cherry tomatoes are a lot sweeter than the ordinary salad tomatoes so it could be that they are just enough to start off cravings.

That’s true.
Do you think because they are sweeter it’s causing a crash earlier? Maybe I’m missing a high but catching the sharp drop

 

[Goonergal]

I’m exhausted and need energy but it’s not hunger

I suggest getting checked out by the doctor. Causing blood glucose swings by eating carbs will not help and there could be an underlying cause for the fatigue.

 

[woollygal]

While i can only say the other posts make good sense

I can say your not alone at feeling like **** below 5.BG

While i happily chugged down to the 5's
going below was an unpleasant experience

i did try but it seems i have a natural 'temperature' for BG and it circles the 5 zone

above i don't feel any worse but i know i'm storing up problems
and below i feel washed out, wretched and irritable.

i wanted each other stage, so i waged war to get through the waves, but i finally had to drew the line at sub 5

it's just not my natural habitat it seems.

I did read that sometime while we feel hungry, we actually aren't

and a good trick to play on ourselves is to salute the hunger with a glass of water.
and wait 30 mins to see if you 'truly' need food.

i suspect the "Incoming" alert, awakens our system to revitalise us even thought it's only water.

Obv if that fails and you still feed the need for food, you should eat something.

2 Brazil nuts or a small handful of almonds all make a valid contribution for me.

i think the secret IS to wait the 30 mins to see if you stay hungry and need more food,
or you have sated the hunger and can move on food free, until the next meal,

Good luck finding a way that works for you

Mira horrible isn’t it. I do my best to make my body tolerate it but it’s not having it. I think at the mo it’s the same for 5s.

main problem is I’m a driving instructor. So I don’t usually have 30 mins to wait.
The other day I tested before lesson and was a 7.8 so thought fab don’t need to eat, within an hour I had to stop lesson run out get a bit of choc from bag as I felt wretched and could feel it getting worse. onviously Covid didsbt help because I can’t just have a snack like I used to. You can’t eat in car.

 

[woollygal]

rereading your post...why up the carbs? Upping protein and fats would do you better.
Do you track your macros? Might be an idea for a while

Because I need to get sugars more stable and not eating them obviously isn’t helping at the mo. I eat loads of protein, I’m not hungry. I just don’t seem to have energy.
I’m working a lot so I’m dropping my hours a bit next week to see if that helpsz

 

[woollygal]

Maybe you haven’t become fully fat adapted. I’m not sure of the best approach, but IMHO, one goal is to feel normal walking around at 4.8ish numbers.

Instead of reaching for carbs, I found that a tablespoon of MCT oil gives me a rush of energy. Also the nuts idea works for me, along with a tall glass of water. Almond butter is awesome too!

Me and the 4s are not friends. Plus as a driving instructor I can’t risk it. If I feel rotten I’m not good at job

 

[woollygal]

I suggest getting checked out by the doctor. Causing blood glucose swings by eating carbs will not help and there could be an underlying cause for the fatigue.

II try get an appt thank you

 

[Oldvatr]

Possibly an electrolyte problem. Those doing LCHF or keto are advised to increase salt intake and fluids. I have a medication that is both hyperkalemic AND hyponatremic, and as a result, my last bloods showed I had a low sodium level, and I too was feeling fatigued. I found that since Covid jabs, I have increased my nightly trips to the loo, I was flushing it out in the night, so I moved my meds, and the situation has improved.

 

[HSSS]

I think oldvatar might well be onto something here. Electrolytes, or lack of, can make you feel terrible. But replenishing them quickly resolves the issue. Not just sodium but potassium and magnesium too. For a quick trial see if you can get some electrolytes drink and see what happens. If it works then focus on upping those elements of your diet.

 

[woollygal]

Possibly an electrolyte problem. Those doing LCHF or keto are advised to increase salt intake and fluids. I have a medication that is both hyperkalemic AND hyponatremic, and as a result, my last bloods showed I had a low sodium level, and I too was feeling fatigued. I found that since Covid jabs, I have increased my nightly trips to the loo, I was flushing it out in the night, so I moved my meds, and the situation has improved.

I did do that. I’ve added pink salt lemon and cucumber to water. mom fine in morning it’s huge slump around 11 ish. Very odd.
hopefully just working but too much and pushing myself too hard.
Although actually I could add salt to my tea in mornings and maybe a bit in my lunch and see if that helps.

 

[Daibell]

Hi. One point about having carbs 'for energy' that you mention. Normally only athletes or similar need to have extra carbs to replace what is lost in their exercise. You don't need carbs to boost your energy as such unless exercising a lot. You just need to ensure you have enough fats and proteins which the body can use for glucose and store or use it.