It sounds like you are probably getting enough minerals, but are you eating enough fat and protein?

Keto can be so satiating that we end up eating substantially fewer calories than usual. This can cause a lot of the issues that you are experiencing right now. If you need help finding out what your calorie, fat, and protein needs are, I recommend using our keto calculator:
https://www.ruled.me/keto-calculator/

If your fat and protein needs are being met, you may need stick with keto for another week or two to see if your body starts to adapt and you start feeling better. Doing low-intensity exercise like walking can help speed up the adaptation process as well.

Also worth considering is adopting a diet strategy that is more sustainable for you in the long term. If you think sticking to a strict keto diet will be too much for you at this time, then there’s no need to force it.

The good news is that you don’t have to be in ketosis or restrict carbs significantly to lose weight and improve health. There are plenty of strategies you can use to reach your goals, many of which may be easier for you than strict keto.

Although we don’t have an article that dives deep into long-term diet strategies for sustained weight loss yet, we do have one article that has a few helpful examples and weight loss principles that will point you in the right direction (start reading from the “how to know if your diet is healthy” section):

https://www.ruled.me/is-the-ketogenic-diet-healthy/

Sorry to keep overloading you with Keto information! Hopefully, this will be the last piece you need.

If you have any further questions, please let me know.

It sounds like your diet is sufficient, but it’s tough to tell. The only way to truly know is by getting the proper testing done (which is beyond the scope of my knowledge and not very budget friendly).

I think that as long as you are feeling healthy, your blood tests look good, and everything else is functioning well enough (like your digestive system), there’s no need to worry about getting that extra serving or two.

However, if you really want to eat more vegetables, you could try increasing your servings and see if you can sustain ketosis at a higher carb limit (you could probably raise it to 30-35). Or you may be able to find more low carb veggies that you can eat without going above your carb limit here:
https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/

Does this all make sense? If you have any other questions, let me know.

Thanks so much, Ashley! We are always trying to provide the most comprehensive, accurate, and practical information.

If you have any questions that we didn’t address in our articles, feel free to let me know!

This can happen if you are not consuming enough electrolytes (minerals) or water while you are adapting to keto. I recommend using the fluid and mineral intake suggestions in this article as a starting point.

Try salting your food, eating plenty of low carb vegetables and avocado, and supplementing with the mineral supplements we recommend in the article.

If you are still feeling nauseous and vomiting after a couple of days of increasing your mineral and water intake, then it’d be best to see your doctor.

Thanks! We recommend NOW Food’s MCT Oil because it’s high quality and cheap. You can find other recommendations we have in the “Recommendations” section in the navigation menu. You can also find all of our articles by clicking “Keto” in the navigation menu 🙂

A simple way to tell if you may be having thyroid issues is if the keto flu symptoms never pass, and you continue feeling fatigued despite following the ketogenic diet and the recommendations in this article precisely. Usually, after 3 days or so of following the ketogenic diet, the keto flu should start to pass and people will start to feel better and experience a boost in energy and mental clarity that they rarely experience without restricting carbs.

To answer your other questions, animal fat is a great choice for keto. The only problem with animal fats is that they take longer than MCT oil to be converted into ketones. This is because animal fats go through the lymphatic system and into our blood before heading to the liver. MCTs, on the other hand, goes straight to the liver after digestion. Both can be converted into ketones, but MCTs are converted into ketones more quickly.

The only way that you can put weight on from the animal fat is if you are eating more calories than your body requires to maintain your weight. Once your body meets its needs for energy, it will start storing the animal fat (and other calorie sources that you eat) as fat instead of converting it into ketones.

I hope this clears up the confusion. Thanks for the great question!