IP - Week3 - feel ICK
 

I'm still feeling like 'ick' and just finishing my 3rd week. I eat 2 non-restricted & 1 restricted, 8oz lean protein, 4c select veggies, 1/4t IP Salt, & 2t grape seed extract.
Am I missing something? I see my coach tonight but just wondering if anyone else has these "issues". TIA!

Are you getting in all of your vitamins/supplements too? I find the cal/mag at night helps me sleep better. Could be psychological, but I was occasionally taking melatonin before IP to help me stay asleep, or to get back to sleep if I woke through the night, and the cal/mag seems to do the same.

are you getting in enough water? should get in at least 3 litres a day. I usually get to 4 since its supposed to be associated with weight.

Yes, getting all of my vitamins & at least 96oz water/day. Maybe it's lack of sleep? I get a good 4-5hrs & then on/off for the remaining 3-4hrs.

What is 'ick'? Fatigued? Brain fog? Sickly (ie stomach issues?) generally the keto-flu is over within 14 days. Some people need more sodium too - this diet is structured around lower sodium food, thus the need to supplement - but not only do I take my 1/4t a day but I also salt most of my veggies and 8oz protein fairly heavily.

Fatigued, brain fog and light headed. Coach thinks it's low sodium :( I've never been a heavy salter, just pepper. Was told to increase. What IP foods have a lot of sodium? How else can you increase sodium?

Are you taking the 1/2 tsp. Ideal Salt?
I drank that first thing in the morning with warm water and lemon.
A lot of people use it to salt their food, but that worked best for me.

Also you might want to make sure you don’t have undiagnosed thryoid issues or progesterone/estrogen….. or could be other things. I think it’s probably a trial and error thing to see how you do.
For sure I needed more sleep and rest, it seemed more prominent on certain days. Some days I had more energy, some days not.

Do a salt lick - tsp of salt on the back of your hand, followed by a quick slurp of a sliced lime or lemon. The good news about trying this is that you will know very quickly if it's an electrolyte imbalance as it will fix the issue very quickly.

Other thing to ask them to check is that your iron level is high enough. Low iron = lack of energy, inability to focus and feeling generally rundown.

There are other issues but "think horses not zebras", and deal with the easily remedied things first.

Brew up a mug of broth/bullion - that is a quick and tasty way to get a big salt boost. Just watch the labels to find the 0 carb kind!

Thank you all for the info. I've started adding salt to my cappuccino drink in the AM & I feel a little better. Also added it to my water. I've never been a big salter but I guess i'll have to start!

Week 5 here and weeks 2&3 I felt GREAT, but now this week I have been super sick to my stomach, light headed and very nauseas and exhausted.. I Know my thyroid is not working and I just started on meds about 2 months ago, so I don't go back for a follow up for another month. I have been getting all of the water/Vitamins/Food down, just not for sure what is different this week.

I learned more salt & water. I feel MUCH better already today! I put a pinch in my cappuccino drink this AM & a pinch in my 32oz glasses of water. Then had ham & kraut for dinner.

IP definitely makes one aware of electrolyte imbalances (and not very nicely)!

I thought we are just supposed to add a maximum of 1/4 teaspoon salt on foods. Do I need a minimum of 1/4 or a maximum...?

Originally Posted by OC_Mommy:
I thought we are just supposed to add a maximum of 1/4 teaspoon salt on foods. Do I need a minimum of 1/4 or a maximum...?

Depends. If you are tracking food online then they nearly all have sodium trackers. The recommended daily value for sodium is +/- 2500.

As we are not taking in anywhere near that amount with IP products, it is necessary to raise it by "salting" food.

When we start IP most of us have been used to a sodium excess (prepackaged foods, fast food), so it can take time for the body to adjust to less sodium and this is why so many people have lightheadedness and dizziness in the first couple of weeks. Over time you can decrease the amount of salt, but always be aware that electrolyte balance is EXTREMELY important for good health. While our bodies are smart and can do a great job of balancing potassium and sodium (the two counter each other and have different functionality in the body) they cannot do it indefinitely.

Most of us are also increasing our water/fluid intake. Many people are dehydrated. Increase of water = dilution of electrolytes.

How much you need is determined by how much you are used to, and how you feel. Generally, an electrolyte imbalance is noticed very quickly, because you tend to feel like crap - headaches, low energy, lightheaded, dizzy, weak.