I am a 16 year old male. Been doing strict keto for 8 weeks now. And I feel very down. I am exhausted, tired and weak. I had my macros tweaked a few times already by other people trying to help me but nothing helped. My legs feel heavy and sore even without exercising days prior, lethargic etc.
My electrolytes are in check (over 500mg mag, 4.7g of potassium, 5g of sodium). My stats are 16 years old, 158 cm (5.2''), 45 kg (100 pounds). I eat around 1600 cals/day. As of right now I am eating macros suggested for me by people on forums (140g protein, 100 g fat, 20g net carbs). I tried upping vit b,d, iodine, l-carnitine after hearing people talk about these supplements helping them with fatigue but so far nothing helped.
I lift weights 3 times a week (this is becoming super hard to sustain, on days off I want to sleep all day.
I've been feeling like this pretty much since beginning (I think, it's been 8 weeks and I don't recall feeling better).
Everyone told me it's just the adaptation phase, to KCKO. Now after 8 weeks I'm becoming very sceptical as most people told me they've already felt better at this point.
So anyone has a similar experience, tips (I want to hear them all).
Things I have yet to try doing:
1. calorie refeed - I got a lot of people tell me I am not eating enough calories a day for teenager (eating around 1.6k)
2. carb refeed - I don't feel this is the way to go honestly but people recommend it
3. Increasing my carbs to 50g - basically switching from keto to LCHF
4. Taking exogenous ketones - people sometimes recommend this. Am extremely sceptical about this as well so yeah, not really feeling this one.
I am not doing keto for weight loss (obviously with my 45 kg). I wanted to reap the benefits like energy (ironic) and improve my overall health.
My electrolytes are in check (over 500mg mag, 4.7g of potassium, 5g of sodium). My stats are 16 years old, 158 cm (5.2''), 45 kg (100 pounds). I eat around 1600 cals/day. As of right now I am eating macros suggested for me by people on forums (140g protein, 100 g fat, 20g net carbs). I tried upping vit b,d, iodine, l-carnitine after hearing people talk about these supplements helping them with fatigue but so far nothing helped.
I lift weights 3 times a week (this is becoming super hard to sustain, on days off I want to sleep all day.
I've been feeling like this pretty much since beginning (I think, it's been 8 weeks and I don't recall feeling better).
Everyone told me it's just the adaptation phase, to KCKO. Now after 8 weeks I'm becoming very sceptical as most people told me they've already felt better at this point.
So anyone has a similar experience, tips (I want to hear them all).
Things I have yet to try doing:
1. calorie refeed - I got a lot of people tell me I am not eating enough calories a day for teenager (eating around 1.6k)
2. carb refeed - I don't feel this is the way to go honestly but people recommend it
3. Increasing my carbs to 50g - basically switching from keto to LCHF
4. Taking exogenous ketones - people sometimes recommend this. Am extremely sceptical about this as well so yeah, not really feeling this one.
I am not doing keto for weight loss (obviously with my 45 kg). I wanted to reap the benefits like energy (ironic) and improve my overall health.
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