2 month newbie - need help with stomach fat & energy levels

help
(Rach) #1

Hi everyone! What a great forum, thank you to @MooBoom for introducing me :blush:

Apologies in advance for the long post! Hope you can stay with me through it…

I’m a 33 year old female from Australia. I’ve been doing the keto way of life for 2 months now. Everything was going great at the beginning but now I’m getting disheartened because I love keto and know this is how I want to eat in life but there are a couple of things for me that I need help with.

Firstly, I’m not eating this way for weight loss. Admittedly when I first started I was doing it to lose a couple of kilos but the more I read about it the more I realised this is how I want to live my life. I started at about 60kg and about 4kgs dropped off me over the first 4 weeks… so down to 56kgs give or take which I’m happy with (it’s not about the scale number for me it’s about how I feel and look). Before keto I was podgy and puffy but with going keto that has all but diminished… EXCEPT… around my stomach! I feel like the weight I’ve lost over my body has somehow moved to my belly (I know this is physically impossibly but you get the picture!). I look 6 months pregnant (I’m not). I’m fat and bloated around my stomach and I hate it. I’ve never really had a flat stomach but when I was “on a diet” in the past it definitely became a little flatter and I was not embarrassed by it like I am now. It could be a toilet issue, sometimes I don’t go for days, but then again when I go everyday it’s still the same. I don’t think it’s bloating because when I wake up in the morning it is there but definitely gets worse through the day and when I eat or drink.

Has this happened to anyone else? How did you fix it? Does anyone have any advice for me?

The second issue is the energy level thing. I’ve read many posts about people being jealous of other people’s energy levels… that is exactly me! The main reason I do keto is for the mental clarity and the energy levels but that hasn’t happened for me yet. I work full time and study online on the weekends so I’d really love to increase my energy levels as I struggle with my studies.
The answer always seems to be electrolytes… I thought I was getting enough but maybe I’m not so I’m asking for some help in this part too.
This is what I currently do for my electrolytes:

  • first thing when I wake up I have 1/4 teaspoon cream of tartar (potassium) with about the same of pink Himalayan salt with about 1 teaspoon of Apple cider vinegar in water
  • I put pink Himalayan salt on my food
  • I take 2 magnesium supplement tablets every night (Thompson’s organic magnesium)
    But I still feel tired and don’t have the energy that everyone talks about.

Any advice on this for me? Do I need to up my electrolytes? If so, how?!

You’ll probably want to know what I eat in a day. Well obviously it’s a bit different everyday but a typical day is…

  • my version of a keto coffee for “breakfast”. I don’t “eat” breakfast as i guess I’m a bit lazy and prefer my bed in the morning rather than making breakfast lol but also because I drink it on my way to work and it keeps me going until lunch. I never ate breakfast before keto either, have had my coffee on the way to work for quite a while now. The only difference is what’s in it.
    So it’s an iced coffee with 3/4 cup almond milk, 1/4 cup cream. For a while I was adding 1 teaspoon of MCT oil but at the moment I’m adding 1 teaspoon coconut oil and 1 scoop collagen powder (only been having the collagen for a few days).
  • lunch is typically a Greek salad bowl from woolies (without the olives) with a small tin of tuna in oil (I eat the oil too). This week I’ve been having a hard boiled egg with it too.
  • dinner changes every night. Usually some form of meat or chicken with veggies with cheese or oil and avocado. If you look at my Instagram page with the same name as my username you will see what I eat for dinner as I usually post it.
  • I don’t really snack on keto but always have 30g of nuts and 2 babybels with me in case I get peckish (some days I eat them, some I dont).
  • I probably don’t drink enough water. I’d say I average 1L a day so I’ll try to increase that.

Thank you for taking the time to read my post, I hope I haven’t bored you! I’d really love some help and advice and to get back to loving the keto way of life :heart:

(Rach) #2

Oh i must add about fasting too as I read about that helping too. I did a couple last week, the first one was 16 hours and the next day was 18 hours. Could of kept going past 18 hours but my keto coffee was calling me haha. So I guess I’m fat adapted? But I still have carb and sugar cravings so maybe I’m not.

(MooBoom) #3

So glad you’ve joined this amazing community hun! Your head is well and truly in the right space. I hope some keto folk with experience overcoming bloating will be able to step in with some advice.

Can’t help but wonder if there’s something medical going on with your bloating, all other things being equal. If you don’t get anywhere with the bloating, might be time to consult a LCHF professional (dietician or doctor).

I can give you the details of my LCHF dietician and a list for LCHF doctors via DM if you need x

(Rach) #4

Yes possibly medical… who knows what it is though :thinking: And no idea where to begin to figure out what it could be

(Chris W) #5

First off fat does not leave in any particular order, typically it starts with organs, muscles and visceral and then moves to the Subq fat. It does not normally leave the places it is largest until last. Men it tends to be in the gut, women it tend to be in the thighs and but last.

Second we have your age
Need height, weight, and activity level. What are you target macros? What is your daily intake. Based on what I read it seems like you are low on fat, possibly low in general.
Volumes would be more useful than pictures if I could look at them.
At this point you should be fat adapting, if you are running yourself low on fat you will lower your BMR(basal metabolic rate) and you will not feel good, and have lower energy. So if you are using a macro calculator then it should be set to maintain. Extra fat will not make you fat, but it will give extra energy.

In my opinion supplementation should only be done if you know you need past salt. If the magnesium is not causing an issue its probably fine, Low salt is probably more of a problem than the others, salt can be directly tied to energy. I average 2 teaspoons a day, i am pretty active, but I would say no less than 1 teaspoon a day unless you have kidney problems. With enough salt the others will stay in balance much better. To much potassium can be a problem, but so can too little, if you keep your salt intake up there it should not be a problem. Its best to get your potassium and magnesium from natural sources if possible, add them up based on your intake. I know the land down under suffers from magnesium problems in the soil so like I said you are probably fine supplementing.

(Rach) #6

Thank you for your reply.
My post does state weight, it’s around 56kgs. My height is 165cm. My activity level varies depending on my energy levels. I work in a bank so mostly sit down during the day although can be up and down on my feet depending on what I’m doing. Sometimes I go to the gym 3 to 4 times a week but the last 2 weeks I’ve done nothing as I haven’t the energy after work.

Sorry, sounds like maybe I wasn’t clear in my post. It’s not fat that hasn’t left my stomach last, I have GAINED stomach fat since being on keto. I understand and am aware that i cant target areas i want to lose weight, but I have gained belly fat since eating keto and it looks like I’m 6 months pregnant when it wasnt the case before. I dropped from a size 10 pants to size 8 but yesterday I couldn’t do the 8 up around my belly even though they fit in the legs.

I’ll take a few screenshots of my macros and post in a moment. I’m usually over on my fat being 126g from a calculator I used online. My ratio % are 80/15/5 (upped from 75/20/5)

(Rach) #7

Screenshot_20180609-131504
Screenshot_20180609-131504.png1440×2560 135 KB

(LeeAnn Brooks) #8

If energy levels are that low, I don’t think you have fat adapted yet. It took me right up to week 9 to really know I was adapted.

Before that your body doesn’t have carbs to burn for energy and if it hasn’t learned to use ketones efficiently, you will have periods where you feel lathargic.

As far as the belly, I don’t believe you have gained belly fat. It’s more likely that two things are at play. 1) it’s at least partly due to losing the weight other places makes the stomach appear larger. And 2) there’s something going on in you gut that Keto is working on healing. Keto can bring out latent health problems. In other words, something that may have already been going on in your body but you were able to overlook it or it was more subtle. You mentioned that you always had a larger mid section, so this may indicate that you’ve had some gut issues pre Keto. The good news is in many cases Keto can actually help in the long run.

I would suggest trying a probiotic.
Also incorporate fermented foods into your diet. These can be great for gut health.

See if this makes a difference.

(Ken) #9

I’d echo that you’re not adapted yet. How do you know you’ve gained belly fat? You can’t go by looking at it, and it’s virtually impossible to add additional fat with the way you’re eating. Fat loss on other parts of the body can make belly fat more prominent. Subcutaneous belly fat can also be the last to go depending upon genetics, often after internal stores have been reduced. You really need a full set of body measurements to track where fat loss is occurring, but even then it’s hard to monitor internal loss.

IMO, you’re fine. These things just take time. If anything, up your fat macro for a few weeks to facilitate adaptation.

(Jay AM) #10

Agreeing with LeAnn that it’s probably not fat and is more likely water retention or bloating. Which can sometimes be attributed to an allergy or off balance electrolytes. Is your stomach kind of hard when you press on it or soft and squishy? I’m lactose intolerant, heavy cream for me is bloating and discomfort central. I also have a problem with some sweetener that I haven’t pinned down. You probably need more sodium. You’re looking for about 5-7g daily. Himalayan pink salt has 1.7g per tsp. Try knocking the potassium down to 1/8 tsp. Sometimes the imbalance of these two can cause the water retention and potassium is found in so many places that it can add up.

I’m a little confused on your food log. You’ve got 25g of fiber, 18g carbs, but 45g sugar. So, sugar would be your truer carb value since most people don’t count fiber. Unless this is putting sugar and sugar alcohol together. Your macros look pretty good otherwise based on your stats so, keep it up.

Do you take birth control or have a regular cycle? Keto fixes hormonal stuff and it can really throw a woman’s cycle out of whack temporarily and birth control pills can cause bloating and water retention too. As can new foods like MCT oil, more dairy than usual, sweeteners, hidden allergies, or just basic keto adjustments. Start with removing/changing the easy stuff first like the potassium/sodium ratio, cutting out MCT oil, lowering/removing any sweeteners. Wait a week between changes and note anything that changes. Then go for the harder stuff like almond milk (if it uses thickeners like carageenan), dairy. Eventually you’ll find a cause or we’ll hit the drawing board again. It can be frustrating but, we’re here to help as much as we can.

(Chris W) #11

I will echo what everyone else has said, I went through your numbers and you are low IMHO. I don’t believe in deficit eating, eat to maintain levels and that will in a few days fix the energy issues. On my calculator you should be 141g Fat, 86g protien. Fat adapted or not if you eat below your BMR you will have some of the things you describe. At this point in the game if you are keeping carbs low everyday an increase in fat intake will only make you feel better.
Is it possible that you have or had NAFLD ? Even though your visceral fat is the first to go typically after muscle fat, a fatty liver will make you look distended, until it resolves itself which takes a few months. One of the keys to solving a fatty liver is eating lots and lots of leafy greens while keto.

Also if your log is accurate you are probably not in ketosis on that day at least, we encourage a total carb limit of 20g or less be it net or total is your choice. That level is low and by keeping it in that range you are not likely to push out of keto based on carb ingestion.

(Rach) #12

Thank you all for your replies.

@J_A-M - “Is your stomach kind of hard when you press on it or soft and squishy?” It’s both! At times it is as hard as a rock and a round ball like I’m pregnant. But then at the same time it is fatty and I can pick up multiple fat rolls in my hands. Sorry it’s hard to explain!
“I’m a little confused on your food log. You’ve got 25g of fiber, 18g carbs, but 45g sugar.” Oh don’t look at the sugar part, that is pre set by MyFitness Pal. I only input the calories, fat, protein and carbs. MFP inputs the rest and I largely ignore it. I’ve used a few different online calculators and they all roughly come back at the same figures. Just over 1400 calories, 125g fat, 56g protein, I input 20g carbs (give or take they all say around these figures so that’s what I work towards).
“Do you take birth control or have a regular cycle?” No I dont take birth control and just cycle is mostly regular.
Yesterday I made some Sole Water, so this morning in my water I had - 1T sole water, 1/8 tsp cream of tartar, 1tsp ACV, 1tsp lemon juice. So I’ll see how I go with that mix for a week and see how I feel/look. I haven’t had MCT oil in about a week so it doesn’t seem to be that. Could be the diary, hope it’s not the almond milk!

@In2steam - “On my calculator you should be 141g Fat, 86g protien.” - can you please share what calculator you use? As I’ve tried a few and they all come out roughly the same (see comments above).
“Is it possible that you have or had NAFLD ?” - I don’t think so. But how would I know? Would it show up in a blood test? I have high cholesterol.
“Also if your log is accurate you are probably not in ketosis on that day at least, we encourage a total carb limit of 20g or less be it net or total is your choice.” - sorry where are you looking? On my instagram or the picture above? The picture above is a blank MFP log, there is no food logged in it but I posted it to show my fat, protein and carb targets. I don’t eat more than 20g of carbs, I aim for 18g, yesterday for example I had 16g (yesterday’s stats are 127g fat, 52 protein, 16g carbs - this is what I actually had).

I understand what you are all saying about losing weight on the rest of my body and it hasn’t left my belly yet, but it just doesn’t feel like it. I haven’t lost that much weight that it is noticeable, it’s only 4kg (and that goes up and down as well). I have never been overweight, I wasn’t fat before starting keto. I know my body and I know my stomach has changed since eating this way. Yes I said I’ve never had a flat stomach but nothing like it is now (but when I “dieted” in the past my stomach would become flatter). My stomach is uncomfortable. I am uncomfortable with it. I was never embarrassed by it, but I can’t (wouldn’t) wear a bikini with how it is now and I used to before. Obviously I’m not explaining myself adequately but please trust me when I say I know my body and it has changed for the worse.

(Rach) #13

Screenshot_20180609-213353
Screenshot_20180609-213353.png1440×2560 167 KB

This was my food log for yesterday

#14

Maybe asking TMI but do you have a lot of wind?
It may be that there are some gas producing bugs in your gut that have migrated into your small bowel causing problems.

This may resolve in time as you continue on this way of eating or it may be a reaction to inflammation from a food allergy or low grade gut infection (or the aftermath of one).

Check out SIBO ( small intestine bacterial overgrowth).
Dr Mark Rusciano has some good info on this.
Just a thought.
:hugs:

(Rach) #15

I wouldn’t say a lot but I guess it’s there, depends what I eat as well.
Thanks, will check out that info.

(Empress of the Unexpected) #16

Is a fatty liver squishy fat or hard fat?

(Chris W) #17

I guess that is subjective, being male I have abs so its a little hard to say for certain. When I started to loose BF in the area I was bulged out, but i was also working that area hard at the time. I can tell you that I had discomfort in the area before starting keto and that lasted for a good 2 months while driving in a car. I lost inches pretty quickly without really loosing a % of BF in the 3-4 month period I am not sure if a fatty organs show up on my fat game pad. In that time frame I stalled, and I really kicked up the fasting and increasing of fat intake under normal circumstances.
I would imagine its hard, but your liver is tucked up inside, it may be pushing on other organs which may not be so hard.
My doctor said that it can take around 4 months to take care of a fatty liver on proper diet, or about a 10% drop in body fat. I accomplished the 10% in 3 months, I have not had another ultrasound yet so I may still have it, being ketogenic is not a gaurantee to get ride of it, but the way I was eating for the first 6 months it should have. I actually now am at risk of it returning because of the way I am eating at the moment. Extra fat, lots of protein, and a lower percentage of leafy greens(its the same amount the others went up) but I am doing that intentionally for the next month or so due to work requirements.

(LeeAnn Brooks) #18

You know women have abs too, right?:joy:

Sorry, just couldn’t help poking at that.

(Chris W) #19

I use ruled me

I don’t use or trust aps I did the first three months using math, and reading labels which is good way to learn whats in your food. I was and am a firm believer in KISS I just used a spread sheet with my common items, it became so wrote for me when I stopped keeping track so closely I would know exactly what I was eating with even referring to it.

Got it about the log, everyone of them is a little different, its not a offensive thing but millennials are so visual, I can do it without pictures, I don’t understand it some days.

As for changing you realize that you may be gaining muscle mass in the area as well, Without doing much work, and in fact in a couple spots I did zero work and my muscle became more defined and to a certain extent harder.

(Chris W) #20

and see last post, I think most guys will say they either have a 6 pack, or a case and nothing in between.