Sorry sis after I got off the phone with you I started getting a migraine, so forgive me if this is scattered. Brain isnt working well. I will add more, probably on sunday? Willow is coming home tomorrow. But here's as many tips as I can write for now.
ELECTROLYTES
At about 3 days in ketosis, you might feel headache-y, fatigued, or irritable. You might get leg cramps (we both had them). This is from low electrolytes. The best way to prevent it is to supplement sodium & potassium from the very beginning. If you don't, there will come a time those symptoms hit. They may hit anyway, and at that point you need to increase the amount you're supplementing.
And listen, you're going to think that you are taking an unhealthy amount of salt. YOU'RE NOT. The diet is very diuretic at first and you will need to drink lots of water, and the more water you drink, the more electrolytes you need. THIS IS #1 IN IMPORTANCE FOR FEELING GOOD ON KETO. Srsly.
Up to 5 grams! (not mg) or sodium daily and 1-2 grams potassium.
Best ways to get electrolytes:
broth! Nice dose of sodium for headaches. You will feel better in 20 mins, easy to make, nice and warm in your tummy. If you drink it for breakfast, it helps fill you up and prevents the bad feelings. Any salty soup will work if it's 1-2 carbs per serving, but beef just tastes better.
bullion cubes ~$2 for a lot
Salty food. It will feel wrong at first, but salt your food liberally. I promise it will not raise your BP.
1 lb salt - $.70
Nu-Salt or Morton Lite Salt - potassium chloride. Best dose you can buy. I put it on my food or even make my own gatorade with sugar free drink mix, 1/4 tsp salt, 1/4 tsp nu-salt.
Nu-Salt - $2.50
CRAVINGS
You will pretty much start craving sugar/sweet stuff/french fries from day 1. Get liquid splenda or stevia if you can. Powdered splenda/stevia has fillers that have carbs. It's not that big a deal if you can't, but it does add up.
Things to manage cravings, specially sweet ones:
Drink water.
Warm drink, like tea, coffee, or broth. Helps you fill fuller.
High fat snack. Oz of cream cheese, tsp of cold coconut oil, 1 tbsp heavy whipping cream, guacamole, 1 tbsp peanut/almond butter
Any low carb food at all. Nuts, jerky, cucumbers, pork rinds. At first you need to worry about carb intake more than caloric intake. Eat until satiated, manage calories after you adjust.
Make fat bombs. Just google up some recipes. Great for an unmanageable sweet tooth that won't go away after all that.
mug cake-
Cooking spray
1 egg
2 tbsp cocoa powder
Splenda
Pinch salt
1 tbsp heavy cream/almond milk
1/2 tsp vanilla extract
1/4 tsp baking powder
BREAKFAST
You don't like eggs, and I don't either. It's easy to get tired of them, but they are so easy I would definitely try to incorporate as many as you can stand because they are cheap, very filling, and perfect nutrition profile.
Egg ideas - egg salad, deviled eggs, egg drop soup, diced in tuna salad, quiches, omelettes, poached, scrambled with cheese. Also chopped in asian stir-fry. Eggs and bacon/sausage/any meat. And as pancakes!!
Low carb pancakes- 2 eggs, 2 oz cream cheese, cinnamon. Blend until smooth, let the bubbles settle a minute, and then cook in a pan with butter. Tastes like french toast!! Also makes good substitute bread or tortillas. You can buy sugar-free syrup ($2.50) or make a sweet topping with heavy cream/splenda/cinnamon or butter/splenda/cinnamon.
Chocolate PB Breakfast smoothie -
1 Oz. cream cheese
2 tbsp nut butter (almond is lowest carb but most expensive $8.50, peanut is cheapest but highest carb $2, sunflower is nice compromise, $5)
1 scoop protein powder (unflavored or low carb)
1 tbsp cocoa powder if unflavored
1 cup almond milk, or 2 tbsp cream and some water
Keto Flax meal muffins - google recipe. Basically use flax meal instead of flour. VERY calorie dense, and tiny, but good in a pinch.
Chia seed pudding- lets sit for 2 hours before eating, good to make night before.
1/4 c chia seeds
1 cup almond milk
stevia or splenda
1 tsp or more cinnamon
Some version of mug cake for breakfast.
Bullet-proof coffee! Even if you don't like coffee? You will like this. Especially if you're in a hurry, don't feel well, or don't wake up very hungry but still need breakfast.
16 oz brewed coffee
1 tbsp butter
1 tbsp heavy cream
1 tbsp coconut oil
Blend until it turns pale. Has a wonderful, espresso-like foam.
EXERCISE
You will feel tired, and fatigued, and not be able to work out as hard or as much. Consider it a recovery while you're body adjusts to burning fat. It could last 3-4 weeks until you're fat adapted. Some ways you can help yourself in the meantime:
Drink lots of water & supplement electrolytes
Make your own gatorade to drink before & after
1 tbsp coconut oil before hand (seriously works)
Coffee for the caffiene.
BLOOD SUGAR
Day 1, you might feel like you're sugar is getting too low, but as long as you're eating low carb food, your blood glucose will be more stable than ever. Low electrolytes can mimic low blood sugar, so supplement those if you feel bad and eat as many low carb snacks as you need until you feel stable. By their nature, they keep your sugar more stable all day, so if you can get over the hump you shouldn't have any more lows. When you DO start getting too low again, time to reduce insulin.
There's lots more of course, so please, any questions ask me and I'm certain I have the answer.
Shopping list for my family (walmart prices and amounts): Will add to this when I get back!
1 big pkg chicken breast $10 (thighs are cheaper but we decided we didn't like the texture, personal choice)
2 lbs cheapest ground beef $8
$10 worth some sale meat, usually pork but any will do
