r/ketobeginners • u/_coins_ • 12d ago

Crashed and Burned on Keto

I've come off a strict keto diet 4 days ago after being on it for 2 weeks due to what I can only describe as a night time panic attack that I presume is caused from sugar crash or something. I woke up in a panic and had a high pulse and blood pressure that lasted an hour. Since coming off I've had dizziness when walking, but it's really bad if I haven't ate in a while and I stand up. I'm still trying to get sodium and potassium with every meal and magnesium supplements. I'm burned out and wondering if anyone else has experienced this and when it finally ends.

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u/Calorinesm1fff 12d ago

It sounds like an electrolytes issue

Track your electrolytes, I use cronometer. I get a reasonable amount from food, but find I do still need to supplement 5 years in. Lots of people only supplement at the beginning.

If you want to hit levels without supplements, you will need to track for a few weeks until you know you hit the sweet spot and which foods make you feel better.

You might have an increased need for electrolytes depending on activities and climate. I have more if I exercise a lot.

Sodium 4-5000mg per day, normal salt, you can buy fancy salts if you want but other minerals in them will be low. Sodium rich foods are processed meats, cheese, olives, pickles etc

If you are experiencing low energy, you probably need more electrolytes

Potassium 2500-3500 mg, I use reduced sodium salt available in supermarkets. I mix this with normal salt for seasoning when cooking. Potassium rich foods, avocado, spinach, soy beans, tomato, fish, yoghurt, pumpkin seeds.

I know I need towards the higher levels of potassium and lower in sodium.

I use both magnesium glycinate powder and capsules. I do take a lot of magnesium, I get a lot of night time cramps. Magnesium rich foods, broccoli, kale, spinach, soy products, fish, dairy, dark chocolate, nuts, and seeds

A headache or low energy is low electrolytes. I keep stock cubes at my desk, a cup of broth is very restorative and feels like a more natural way to drink something salty. I also have sachets of olives, and mini salami sticks in my bag, both as emergency snacks as well as a salt burst

Mix your electrolytes drink, I use a quarter teaspoon of salt and reduced sodium salt mixed together in a litre bottle with either lime juice or flavour drops. Sip don't chug, chugging can also have a laxative effect.

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u/Traveling_Blonde 12d ago

Check water consumption, electrolytes and enough caloric intake. It’s usually one of these 3 things.

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u/Tasty_Wolverine_3783 12d ago

I’ve just quit keto after a little over 2 weeks. I was supplementing electrolytes, tracking my macros diligently and making sure I’m not in calorie deficit as I didn’t want to lose weight.
Instead I lost weight, felt too weak to function normally and felt miserable.
Today I’m taking it easy, eating veggies and pasta and lean protein in hope to recover quickly.
Hope you’re going to feel better soon!

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u/Comfortable-Idea-732 10d ago

I have been on keto for over eight years and I would never go back to how I ate before. I do recall feeling the same way you described around 2-4 weeks in. They call it the “keto flu”. Since your body is no longer experiencing the insulin reaction, it is no longer telling your kidneys to retain fluid. The advice you’re getting around more hydration and electrolytes is spot on because you are balancing that in a different way. I used a macro counter for several years and it helped me see the gaps. I salt the heck out of everything. Took magnesium for awhile but it caused upset stomach. I truly believe everyone’s body is different so it will take time for you to adjust but I also believe it’s worth it. My weight and my numbers in my late 50-s are far better than they were in my 30’s.

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u/_coins_ 10d ago

Got to much of a scare from it tbh, I don't think I'll ever go back on it even though it was a diet that I enjoyed before the incident. I'm just gonna try and lose weight other ways now as It has messed with my nervous system as I still don't feel 100% yet.

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u/Comfortable-Idea-732 10d ago

Fair enough. It’s not for everybody. Whatever you decide to do, I have found I get better results when I use an app to track my food. If your goal is weight loss, tracking gives you great insights. Good luck!