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  1. #1
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    Question fifth day on keto and no symptoms?

    hey guys. this is my first time trying a keto diet. i thought it would be a good idea because i always seem to plateau my weight loss on a 'regular' diet, no matter how hard i train. i'm just wondering if anyone has any suggestions for why i'm not showing any symptoms of getting into ketosis after day 5. first some info:

    6'0
    78kgs/171.5lbs (just lost 25lbs on a normal diet with weight training and HIIT.)
    estimated BF 20-25% (no access to calipers - sorry)
    lifting 3-4 times a week, low amounts of cardio right now.
    daily keto macros are 65% fat, 30% protein and 5% carbs. (logging everything on fitday)

    the first 3 days i incorporated raw broccoli into my diet for the carbs, but now i'm just using the natural carbs in eggs/cheese etc to try and kick start the ketosis state. i made the mistake of still chewing sugar free gum the first day of keto, but now i don't touch the stuff (as hard as it is). i can't understand where i'm going wrong here. i'm sticking to eggs/cheese/meat/some cream for coffee and 100% whey PWO.
    so, like i said, any suggestions of what i'm doing wrong would be great.
    cheers.
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  2. #2
    Registered User joseph33012's Avatar
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    Originally Posted by masamune View Post
    hey guys. this is my first time trying a keto diet. i thought it would be a good idea because i always seem to plateau my weight loss on a 'regular' diet, no matter how hard i train. i'm just wondering if anyone has any suggestions for why i'm not showing any symptoms of getting into ketosis after day 5. first some info:

    6'0
    78kgs/171.5lbs (just lost 25lbs on a normal diet with weight training and HIIT.)
    estimated BF 20-25% (no access to calipers - sorry)
    lifting 3-4 times a week, low amounts of cardio right now.
    daily keto macros are 65% fat, 30% protein and 5% carbs. (logging everything on fitday)

    the first 3 days i incorporated raw broccoli into my diet for the carbs, but now i'm just using the natural carbs in eggs/cheese etc to try and kick start the ketosis state. i made the mistake of still chewing sugar free gum the first day of keto, but now i don't touch the stuff (as hard as it is). i can't understand where i'm going wrong here. i'm sticking to eggs/cheese/meat/some cream for coffee and 100% whey PWO.
    so, like i said, any suggestions of what i'm doing wrong would be great.
    cheers.

    I have been on keto going on the last 2 months and started from 324
    .7 lbs to recent weigh in from 302.4lbs and one thing the people have told me to first scrap the protein shake and also have at least 20 grms of carbs daily...and the fattiest cuts of meat and also 5 x meals...Its working for me and maybe these slight changes and drinking a ton of water and no booze until you reach your goal...good luck friend..
    Mar 2, 2014 228.6 lbs (26% BF)
    Aug 4, 2013 216 lbs (23% BF)
    Jan 1,2011 245 lbs ( no recent BF %)
    Oct 7,2010 247.3 lbs
    Aug 25, 2010 251.4 lbs (25% BF)
    Jun 18,2010 273.4 lbs (30% BF)
    May 29,2010 280-279 (35% BF)
    Jan 30,2010 294.2 lbs (40% BF)
    * Mar 27,2009 388.0 lbs (48 % BF) *

    * " The day I went home and was unable to put a seat belt on a plane and decided enough was enough. I am going to change and will change "
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  3. #3
    Registered User masamune's Avatar
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    Originally Posted by joseph33012 View Post
    I have been on keto going on the last 2 months and started from 324
    .7 lbs to recent weigh in from 302.4lbs and one thing the people have told me to first scrap the protein shake and also have at least 20 grms of carbs daily...and the fattiest cuts of meat and also 5 x meals...Its working for me and maybe these slight changes and drinking a ton of water and no booze until you reach your goal...good luck friend..
    first of all, congratulations on your progress!
    i drink a hell of a lot of water, and i haven't had booze in about 6 months, so that's all sorted. i guess i'm just confused by all these conflicting arguments re: whey. i've spent hours on this site and others reading about why you should/should not have a PWO whey shake and i'm curious to what you should have instead. at the moment i'm cycling from 10-25gms of carbs, so i think that's under control. thanks for the suggestions, and again, awesome work!
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  4. #4
    Registered User joseph33012's Avatar
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    Originally Posted by masamune View Post
    first of all, congratulations on your progress!
    i drink a hell of a lot of water, and i haven't had booze in about 6 months, so that's all sorted. i guess i'm just confused by all these conflicting arguments re: whey. i've spent hours on this site and others reading about why you should/should not have a PWO whey shake and i'm curious to what you should have instead. at the moment i'm cycling from 10-25gms of carbs, so i think that's under control. thanks for the suggestions, and again, awesome work!
    Since everyone's body is different..maybe increasing the food intake as crazy as that sounds. I changed my routine also and see more results...you may have hit a plateau and need to modify possibly the exercises...I do 30 mins of cardio 4 x week prior to working out one particular body part 3-4 exercises from 6-8 reps...and 1 day that I do cardio only for 1 hr a week...I really noticed the weight loss the first 10 days even though it was water weight and now I pray to get down to the 200 range ..tommorrow I get a hydrostatic weigh and see my true body fat...also eating every 2 hours has my metabolism always on..i can feel myself warmer like a furnace burning granted i have more bf than you and the lowest i weighed was 188 during my army days...

    Dont give up and best of luck hopefully your progression will change friend..
    Mar 2, 2014 228.6 lbs (26% BF)
    Aug 4, 2013 216 lbs (23% BF)
    Jan 1,2011 245 lbs ( no recent BF %)
    Oct 7,2010 247.3 lbs
    Aug 25, 2010 251.4 lbs (25% BF)
    Jun 18,2010 273.4 lbs (30% BF)
    May 29,2010 280-279 (35% BF)
    Jan 30,2010 294.2 lbs (40% BF)
    * Mar 27,2009 388.0 lbs (48 % BF) *

    * " The day I went home and was unable to put a seat belt on a plane and decided enough was enough. I am going to change and will change "
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  5. #5
    Registered User masamune's Avatar
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    Originally Posted by joseph33012 View Post
    Since everyone's body is different..maybe increasing the food intake as crazy as that sounds. I changed my routine also and see more results...you may have hit a plateau and need to modify possibly the exercises...I do 30 mins of cardio 4 x week prior to working out one particular body part 3-4 exercises from 6-8 reps...and 1 day that I do cardio only for 1 hr a week...I really noticed the weight loss the first 10 days even though it was water weight and now I pray to get down to the 200 range ..tommorrow I get a hydrostatic weigh and see my true body fat...also eating every 2 hours has my metabolism always on..i can feel myself warmer like a furnace burning granted i have more bf than you and the lowest i weighed was 188 during my army days...

    Dont give up and best of luck hopefully your progression will change friend..
    thanks for the reply, joseph. it's day six and still no sign of ketosis! i think i may up the calories a bit next week when i can go grocery shopping. i make sure i eat every 2-3 hours, though. re: exercise: i just overhauled my entire lifting routine, so i might just add some more cardio to see if that helps. maybe my body is clinging onto the glucose and needs an ass kicking.
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  6. #6
    Registered User joseph33012's Avatar
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    Originally Posted by masamune View Post
    thanks for the reply, joseph. it's day six and still no sign of ketosis! i think i may up the calories a bit next week when i can go grocery shopping. i make sure i eat every 2-3 hours, though. re: exercise: i just overhauled my entire lifting routine, so i might just add some more cardio to see if that helps. maybe my body is clinging onto the glucose and needs an ass kicking.

    Try this if this helps...I use REDLINE prior to doing cardio 30-45 mins prior and it does get that burn going and after interval 30 mins of making love to the treadmill..lol..I go and work my bodypart and then head home...I eat every 2 hours myself and some time I do skip a meal due to the fact that i sit infront of a computer for work......you may need to find the right amount to get you to ketosis..I mean your not grossly overweight so thats not the case for me it working due to the excess bf. I have been told to up the calories myself by others and will do it for the sake of trying...hang in there and let me know the process..there have been times especially when I carb up i gain believe it or 2-3 lbs even though i know the scale may be off...then by mon-tues it tails off...
    Mar 2, 2014 228.6 lbs (26% BF)
    Aug 4, 2013 216 lbs (23% BF)
    Jan 1,2011 245 lbs ( no recent BF %)
    Oct 7,2010 247.3 lbs
    Aug 25, 2010 251.4 lbs (25% BF)
    Jun 18,2010 273.4 lbs (30% BF)
    May 29,2010 280-279 (35% BF)
    Jan 30,2010 294.2 lbs (40% BF)
    * Mar 27,2009 388.0 lbs (48 % BF) *

    * " The day I went home and was unable to put a seat belt on a plane and decided enough was enough. I am going to change and will change "
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  7. #7
    Registered User Sideways17's Avatar
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    Masamune and Joseph, looks like you guys are both on the right track! Great! Joseph, congrats on the excellent progress...200's will be yours soon!!

    Masamune, don't get to worked up about not getting the ''symptoms''. Some people just barely notice them. I got really lethargic from days 2-4 then I was all good.

    I have been on keto since March 2nd and lost 40lbs. I feel awesome on this diet! A few things I've learned are to stay away from sodium and processed food. I was eating a lot of lunch meat when I started and my losses where minimal because the sodium was holding onto water.

    Get healthy fats! Big one here...Oils, eggs, meat, nuts and cheese. I don't eat a lot of cheese for digestive reasons but a little on eggs in the am is great.

    I use ON 100% Whey too. You just have to be careful of the sneaky carbs in whey. I sometimes use whey as my protein during the days I work for convenience. Its not optimal but I do it when I haven't had time to prepare steak, chicken and hamburger.

    Also, this for both of you, try this cardio workout AFTER your weights. 5 min warmup, 10 minutes HIIT, 5 mins off the treadmill doing nothing then hop back on and do 40 mins Low Intensity Steady State cardio at 120bpm. Thatll jumpstart your burning!!

    Good luck fellas!
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    Originally Posted by Sideways17 View Post
    Masamune and Joseph, looks like you guys are both on the right track! Great! Joseph, congrats on the excellent progress...200's will be yours soon!!

    Masamune, don't get to worked up about not getting the ''symptoms''. Some people just barely notice them. I got really lethargic from days 2-4 then I was all good.

    I have been on keto since March 2nd and lost 40lbs. I feel awesome on this diet! A few things I've learned are to stay away from sodium and processed food. I was eating a lot of lunch meat when I started and my losses where minimal because the sodium was holding onto water.

    Get healthy fats! Big one here...Oils, eggs, meat, nuts and cheese. I don't eat a lot of cheese for digestive reasons but a little on eggs in the am is great.

    I use ON 100% Whey too. You just have to be careful of the sneaky carbs in whey. I sometimes use whey as my protein during the days I work for convenience. Its not optimal but I do it when I haven't had time to prepare steak, chicken and hamburger.

    Also, this for both of you, try this cardio workout AFTER your weights. 5 min warmup, 10 minutes HIIT, 5 mins off the treadmill doing nothing then hop back on and do 40 mins Low Intensity Steady State cardio at 120bpm. Thatll jumpstart your burning!!

    Good luck fellas!


    Thanks for the helpful info..I may try that approach for the new month since I dont want my body to get in a routine that it can get accustomed to...the only processed food that I eat is turkey bacon and beef hot dogs and pork sausage patties...besides that its all meats/nuts/cheeses and the dreaded pork rinds yuk !! I do hope to see the next level around that corner and really give it a good run for its money...

    I appreciate the info alot,

    Joseph
    Mar 2, 2014 228.6 lbs (26% BF)
    Aug 4, 2013 216 lbs (23% BF)
    Jan 1,2011 245 lbs ( no recent BF %)
    Oct 7,2010 247.3 lbs
    Aug 25, 2010 251.4 lbs (25% BF)
    Jun 18,2010 273.4 lbs (30% BF)
    May 29,2010 280-279 (35% BF)
    Jan 30,2010 294.2 lbs (40% BF)
    * Mar 27,2009 388.0 lbs (48 % BF) *

    * " The day I went home and was unable to put a seat belt on a plane and decided enough was enough. I am going to change and will change "
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  9. #9
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    Originally Posted by joseph33012 View Post
    Thanks for the helpful info..I may try that approach for the new month since I dont want my body to get in a routine that it can get accustomed to...the only processed food that I eat is turkey bacon and beef hot dogs and pork sausage patties...besides that its all meats/nuts/cheeses and the dreaded pork rinds yuk !! I do hope to see the next level around that corner and really give it a good run for its money...

    I appreciate the info alot,

    Joseph
    Yeah man, try doing cardio after weights. That's when your body will be most receptive to cardio training. If you're eating the processed stuff everyday Id cut back. Once in awhile is cool but not everyday, ya know. Get some natty PB, almonds, macadamia nuts, or walnuts instead. Uh, lets see what else...Oh don't let your cals go too low. I got down to 1800 cals and my metabolism came to a screeching hault and I plateaued. So I took a week off and Im back at 2300 cals. I feel much better and am leaning out much quicker!

    Diet Soda was also bad deal for me. I cut them out and I not only feel better but look better too.
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    Originally Posted by Sideways17 View Post
    Masamune and Joseph, looks like you guys are both on the right track! Great! Joseph, congrats on the excellent progress...200's will be yours soon!!

    Masamune, don't get to worked up about not getting the ''symptoms''. Some people just barely notice them. I got really lethargic from days 2-4 then I was all good.

    I have been on keto since March 2nd and lost 40lbs. I feel awesome on this diet! A few things I've learned are to stay away from sodium and processed food. I was eating a lot of lunch meat when I started and my losses where minimal because the sodium was holding onto water.

    Get healthy fats! Big one here...Oils, eggs, meat, nuts and cheese. I don't eat a lot of cheese for digestive reasons but a little on eggs in the am is great.

    I use ON 100% Whey too. You just have to be careful of the sneaky carbs in whey. I sometimes use whey as my protein during the days I work for convenience. Its not optimal but I do it when I haven't had time to prepare steak, chicken and hamburger.

    Also, this for both of you, try this cardio workout AFTER your weights. 5 min warmup, 10 minutes HIIT, 5 mins off the treadmill doing nothing then hop back on and do 40 mins Low Intensity Steady State cardio at 120bpm. Thatll jumpstart your burning!!

    Good luck fellas!
    thanks a lot for the suggestions and the support. i guess i'll just assume i'm doing the right thing and see how i go. i'm trying to stay away from processed foods as much as possible, but it seems a high meat and cheese diet is unavoidably pretty high in salt. do you know how much sodium a day is normal on keto? i read that 1500mg a day is the RDA, but i'm nearly double that on keto. i've got a workout tomorrow, so i'll try your post-weights regime and let you know how it goes. thanks again!
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    Originally Posted by Sideways17 View Post
    Yeah man, try doing cardio after weights. That's when your body will be most receptive to cardio training. If you're eating the processed stuff everyday Id cut back. Once in awhile is cool but not everyday, ya know. Get some natty PB, almonds, macadamia nuts, or walnuts instead. Uh, lets see what else...Oh don't let your cals go too low. I got down to 1800 cals and my metabolism came to a screeching hault and I plateaued. So I took a week off and Im back at 2300 cals. I feel much better and am leaning out much quicker!

    Diet Soda was also bad deal for me. I cut them out and I not only feel better but look better too.
    What was it about diet soda that you considered a "bad deal" for yourself?
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    Originally Posted by MASSter View Post
    What was it about diet soda that you considered a "bad deal" for yourself?
    Besides all the bad things aspartame has going for it, I became addicted to caffeine. I started drinking a bottle or two a day then it became 4 or sometimes 5!! I had the diet nailed but my consumption of the soda made the diet ****. It not only made me feel bloated and ''heavy'' like eating a crappy carb diet did it was cancelling out my hard work. I've read the aspartame causes a insulin spike just like regular sugar. I read redheadlaw's post about just drinking water and Im like ok, ill do that! Some people have no problems with artiificial sweetners...I do because I can't control it and my body reacts terribly to it.
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    If you are starving your body of Carbs, then don't worry, you will go into Ketosis sooner or later. I don't really show any real symptoms of it either except for maybe mildly worse breath.
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    Originally Posted by smt1 View Post
    If you are starving your body of Carbs, then don't worry, you will go into Ketosis sooner or later. I don't really show any real symptoms of it either except for maybe mildly worse breath.
    good to know i'm not alone here. i've never been a huge carb guy, so maybe the transition is just a lot less severe.
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    Originally Posted by masamune View Post
    good to know i'm not alone here. i've never been a huge carb guy, so maybe the transition is just a lot less severe.
    you might be on to somehting there. The first time i tried the diet, i jumped on it from a regular low carb diet (under 120g a day) and never really got much of the headaches or keto rage or metallic mouth (just urinated a lot of water). This is my second time on the diet and I jumped on it from not being on any calorie restriction and had been binging on carbs a lot (bloated on several ocassions) and I got some of these negative symptoms that would make you want to drop the diet altogether. I got massive headaches, mood swings, a lil bit of a bad taste in the mouth, hungry very often...but i'm a lil bit better, but still getting headaches after 2 weeks...ugh.
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    What are your total cals? A lot of people try to cut cals right away and dont have a successful induction. Make sure you're eating above maintenance to induct, and dont start cutting right away. Recipe for long-term failure.
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    Originally Posted by Sideways17 View Post
    Besides all the bad things aspartame has going for it, I became addicted to caffeine. I started drinking a bottle or two a day then it became 4 or sometimes 5!! I had the diet nailed but my consumption of the soda made the diet ****. It not only made me feel bloated and ''heavy'' like eating a crappy carb diet did it was cancelling out my hard work. I've read the aspartame causes a insulin spike just like regular sugar. I read redheadlaw's post about just drinking water and Im like ok, ill do that! Some people have no problems with artiificial sweetners...I do because I can't control it and my body reacts terribly to it.
    aspartame gives me pounding headaches.
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    Originally Posted by schismatik View Post
    you might be on to somehting there. The first time i tried the diet, i jumped on it from a regular low carb diet (under 120g a day) and never really got much of the headaches or keto rage or metallic mouth (just urinated a lot of water). This is my second time on the diet and I jumped on it from not being on any calorie restriction and had been binging on carbs a lot (bloated on several ocassions) and I got some of these negative symptoms that would make you want to drop the diet altogether. I got massive headaches, mood swings, a lil bit of a bad taste in the mouth, hungry very often...but i'm a lil bit better, but still getting headaches after 2 weeks...ugh.

    I think you guys might be right - My diet before officially starting was already pretty keto friendly and I don't have any of the symptoms except for the ketostix are registering for the time being.
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    Originally Posted by TaoistWarrior View Post
    What are your total cals? A lot of people try to cut cals right away and dont have a successful induction. Make sure you're eating above maintenance to induct, and dont start cutting right away. Recipe for long-term failure.
    i think this may be my problem. at the moment i'm cycling about 1800-2000 cals a day. i will try going to 2500 and see how that works. i've always had a real problem keeping my calories up, though. i hit my macros nearly spot on, but my calories are on the low side. i'm going shopping for food in a while, so i'll try and work something out. the good thing is, whether i'm in keto or not, i'm not actually gaining weight or looking any fatter, so it's good to make mistakes in this early stage.
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    So why did you quit brocolli? I eat my brocolli, califlower, spinach, asparagus and mushrooms in uncounted quantaties, and I am doing just fine, the carbs you need to watch are the ones that you get in pb, whey and other sources, but fiberous veggies and flax are just fine.
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    Originally Posted by andrewpoleon View Post
    So why did you quit brocolli? I eat my brocolli, califlower, spinach, asparagus and mushrooms in uncounted quantaties, and I am doing just fine, the carbs you need to watch are the ones that you get in pb, whey and other sources, but fiberous veggies and flax are just fine.
    i was trying to potentially speed up the ketosis process. i wouldn't recommend anyone do the same - i felt pretty run down. so i'm back on the vegetables, increasing my intake to 2500 cals, and starting some longer cardio. updates soon.
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    i am logging in the rest of my food i'm going to eat for the day, and it's barely hitting 2000 cals. can anyone tell me if my intake measurements are messed up? right now i'm eating 155g protein, 150g fat and 20g carbs. i thought i did my research and math right, but i've been known to be wrong... occasionally.
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    Originally Posted by masamune View Post
    i am logging in the rest of my food i'm going to eat for the day, and it's barely hitting 2000 cals. can anyone tell me if my intake measurements are messed up? right now i'm eating 155g protein, 150g fat and 20g carbs. i thought i did my research and math right, but i've been known to be wrong... occasionally.
    They sound pretty close to my macros. I eat ~145/185/25 F/P/C but I rarely get close to the 25G Net carbs. Just make sure your getting you gram of protein per LB of LBM and eat balanced small meals throughout the day.

    I attached my macros in the spreadsheet that another member uploaded for me. You can plug in your info and see if your close. Just keep in mind that the spreadsheet does not take into account the calories for your PWO shake.
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    Originally Posted by greenwas View Post
    They sound pretty close to my macros. I eat ~145/185/25 F/P/C but I rarely get close to the 25G Net carbs. Just make sure your getting you gram of protein per LB of LBM and eat balanced small meals throughout the day.

    I attached my macros in the spreadsheet that another member uploaded for me. You can plug in your info and see if your close. Just keep in mind that the spreadsheet does not take into account the calories for your PWO shake.
    that's a damn fine spreadsheet there. thanks for sharing. from what i'm seeing here it's consistent with my research and my current intake.

    just an update on my keto progress: i'm currently in day 7 and i just had an explosive workout. i'm assuming i MUST be in keto because i've never had energy like that before. i managed to up my reps and weight easily. i'm feeling good.
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    Originally Posted by masamune View Post
    that's a damn fine spreadsheet there. thanks for sharing. from what i'm seeing here it's consistent with my research and my current intake.

    just an update on my keto progress: i'm currently in day 7 and i just had an explosive workout. i'm assuming i MUST be in keto because i've never had energy like that before. i managed to up my reps and weight easily. i'm feeling good.
    If you have been at it for 7 days I would think that you are in ketosis as well because your diet is where it needs to be. Are you certain that you have eliminated any hidden carbs in your diet? When I started I noticed that they popped up in places I would have never expected them to be.
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    Originally Posted by greenwas View Post
    If you have been at it for 7 days I would think that you are in ketosis as well because your diet is where it needs to be. Are you certain that you have eliminated any hidden carbs in your diet? When I started I noticed that they popped up in places I would have never expected them to be.
    definitely. like i said in an earlier post, i was chewing sugar free gum for the first day until i realised my mistake. says no carbs on the pack, but it's full of malitol and sorbitol. i was chewing at least a pack a day. after that i went through everything i was eating to make sure, and as i exclusively drink water, my fluids are safe. i even changed multi-vitamin because mine included loads of fruit extracts. :P
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