Announcement

Collapse
No announcement yet.

Please advise: 7 weeks, still in crushing low-energy?!

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Please advise: 7 weeks, still in crushing low-energy?!

    Hello, may I get your opinions and advice on my situation? I'd be grateful!

    Basically, I went Primal 7 weeks ago, diet and exercise. 2 weeks ago, my energy CRASHED, and I'm struggling to get it back. All my muscles often feel listless and heavy. It seems a bit late for Low Carb Flu, right?

    I'm 33, 5'11'', 170 lbs, about 20% bodyfat (which I would like to lose much of). Pre-Primal Blueprint, I ate relatively healthy Portland-style. After the crash, I thought maybe I had cut carbs too fast in the first 4 or 5 weeks, so I've added in sweet potatoes, fruit, and white rice. Now, for fat/carb/protein, I'm eating around 130g/100g/140g; about 2000 calories. Tons of vegetables and meat.

    I've been scouring this site, but now I'm just confused. Shall I...
    get carbs near 150g for a while?
    Carb re-feed?
    Jack up the fat to 160g? 200g?
    Something else?

    Thanks a lot!

  • #2
    Stop counting, eat what you feel your body needs.

    Comment


    • #3
      Why don't you look up the symptoms of Vitamin D Deficiency. You could carb up really good one day, but unless you are really active, I don't see why 100g would be a problem.

      Comment


      • #4
        Did you stop drinking vitamin D-fortified milk when you went Primal, by chance? You might not be getting enough, especially in Portland in the wintertime. Vitamin D has a long half life in your body so you might have just started running low. It's a very inexpensive and safe supplement though, luckily. I like Carlson's D drops, which are in most health stores and on Amazon.
        Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

        My Primal Journal

        Comment


        • #5
          I get that terrible muscle fatigue from magnesium and potassium deficiency. I would suggest a good quality magnesium (natural calm is popular around here). Also, homemade chicken stock with lots of sea salt should help. You could also have a couple of glasses of water a day with a a little sea salt.

          And I second the vitamin D suggestions as well.
          Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

          http://www.krispin.com/lectin.html

          Comment


          • #6
            +1 for the magnesium, potassium and vit d.
            IMHO it just looks like you're not eating enough.
            I don't like counting, but 2000 calories your someone of your size is not a lot...
            Try eating more for a while and see how you feel.

            Personally I'd also advise to sticking with the PB as described by Mark for several months at least before you start messing with all the other tweaks that you read about on the forums. In fact, I'd say stick to the books and mark's blog for a while before you get sucked into the forum.
            It can quickly become a confusing place with lots of conflicting info

            Remember, depending on your situation it may take longer for your body to adjust, get healthy, etc. which it may well need to do before you start pushing it to lose fat.

            Also, make sure you're getting enough quality sleep
            If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

            Originally posted by tfarny
            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

            Comment


            • #7
              Your exhaustion and pain is the low potassium from all the water weight you've lost. When your insulin is chronically elevated from a typical high-carb diet, your body holds on to a lot of extra fluid. Once you cut the carbs, it lets go of the extra fluid but a lot of potassium gets flushed out, too. It really does feel like a crash and it happens right about where you are in the program. You can use potassium supplements or "lite" salt to help. I found regular salt and magnesium also helpful, especially the regular salt.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

              Comment


              • #8
                You might need to add salt to your food. I do. Eat enough avocados and sweet potatoes to maintain potassium levels. That just about got rid of my muscle fatigue. But you aren't me, so try whatever you like.
                Crohn's, doing SCD

                Comment


                • #9
                  Originally posted by sbhikes View Post
                  Your exhaustion and pain is the low potassium from all the water weight you've lost. When your insulin is chronically elevated from a typical high-carb diet, your body holds on to a lot of extra fluid. Once you cut the carbs, it lets go of the extra fluid but a lot of potassium gets flushed out, too. It really does feel like a crash and it happens right about where you are in the program. You can use potassium supplements or "lite" salt to help. I found regular salt and magnesium also helpful, especially the regular salt.
                  Hmm this makes sense of my experience too. I get through low carb flu and then a few weeks in, feel even worse. No wonder I am loving salting everything with my celtic salt, and am feeling better this time round! Plus I just added a multi with potassium in it. Interesting.
                  Gluten intolerance and hypermobility syndrome http://www.cfids.org/pdf/joint-hypermobility-guide.pdf

                  Eat food. Mostly real. Enjoy life.

                  Health, energy, wellbeing, vitality, joy, LIFE! Health At Every Size

                  "Do not ask what the world needs; ask yourself what makes you come alive. And then go and do that, because what the world needs is people who have come alive."
                  Harold Whitman

                  Comment


                  • #10
                    I'm just repeating what is written in Drs. Eades' Protein Power. They specifically say that the reduction in insulin on a low carb diet has a diuretic effect on the kidneys and the fluid retained in/by them.
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                    Comment


                    • #11
                      Thanks for your responses, everybody!

                      I have indeed been concerned about a Vitamin D issue, though I've drank a bit more whole milk on PB!

                      Originally posted by sbhikes View Post
                      Your exhaustion and pain is the low potassium from all the water weight you've lost. When your insulin is chronically elevated from a typical high-carb diet, your body holds on to a lot of extra fluid. Once you cut the carbs, it lets go of the extra fluid but a lot of potassium gets flushed out, too. It really does feel like a crash and it happens right about where you are in the program. You can use potassium supplements or "lite" salt to help. I found regular salt and magnesium also helpful, especially the regular salt.
                      I hadn't considered that the switch to PB could flush potassium! Do you reckon that potassium would eventually build up to healthy levels again, without supplementation? (And that supplementing would accelerate the process?)

                      May I ask, how does the salt figure into this? Doesn't that kind of counteract potassium?

                      At any rate, I'll supplement Vitamin D, probably potassium and magnesium, and try to increase calories (via fat I presume?). And I'll keep you posted on the results!

                      Comment


                      • #12
                        (UPDATE 3 MONTHS LATER)
                        I didn't do it very scientifically; who knows what helped? But, these things maybe did:
                        *Vitamin D, 5000IU/day (now dialled back to 1000)
                        *Magnesium 450mg/day (at bed)
                        *Kept safe-starch carbs up. Maybe because I'm 5'11" and 164lbs, not a lot of fat to lose, I was STRUGGLING with the 50-80g/day zone. Now I'm hitting all kinds of white rice, sweet potatoes, 1 fruit/day, plantains, etc.

                        I hope this helps some other poor soul.

                        Comment


                        • #13
                          Oh man, am I glad I found this! I'm 6 weeks in, with a very similar body comp. (5' 11" and 155 after these first several weeks) and was just dragging at work and in evenings, even though I felt awesome during the first 3 weeks. I'm glad I found some solid suggestions and hope they help. I will be back with an update. Thank you!

                          Comment

                          Working...
                          X