Advice please for 4 weeks

#1

I am now 2 days into week 4.
I had really bad constipation but fingers crossed its better. Last night i was getting up to empty my bladder all night and usually drink water but never drank much last night but still had to go. This morning i weight myself and lost 3lbs :grin:
I do test on the keto stix and usually very dark purple (i know they dont mean anything) i got a ketone breath meter and today that is reading between 0.9 and 1.35 but the keto stix are not as purple, does this mean i may be fat adapting :roll_eyes:
I was thinking of giving up today because of my poor BM
I’m now confused what it all means
There is changes in my body well i think there is and have been very strict on my food.
Any advice whats going on please

(Frank) #2

Your bms will change. You have fundamentally changed the way you eat. A change in bowel movements is inevitable. This is no reason to quit however. If you are in pain or uncomfortable take a stool softener or a daily tablespoon of psyllium husk powder in water. It helps me if things aren’t moving along as they should be. Expect to have more infrequent bms on average.

(Scott) #3

When I ate to excess I went twice a day. When I adjusted my portion size once a day. On keto every third day but I am not uncomfortable.

(Carl Keller) #4

Hi Zee.

You can try increasing the amount of sodium and water you are getting to help with the constipation. A minimum of 2 teaspoons of sodium and 2 liters of water over the course of your day will likely help with your movements.

Breath and pee ketones are what your body is wasting and not really an indication of how deep into ketosis you might be or a sign of fat adaptation. As your body gets better at churning out the right amount of ketones your body needs, those readings should be lower.

Signs of fat adaptation are when you have good control of your cravings and can go long periods of time without being very hungry… and your energy is consistent thoughout the entire day. You will know for sure when you can go 24 hours without eating and your body isn’t protesting the thought of missing a few meals.

#5

I drink over 3 litres of water a day sometimes nearly 4
I have now started having a cup of warm water with pink salt hopefully that will help
I keep telling myself i can do this,
Have started the IF 18:6 and its doesn’t seem hard at all
But don’t think i am ready for the 24hr fast just yet.
Food prep is the hardest especially with work

#6

Firstly don’t worry about it too much – it is all solvable.

I had this issue last week, some stool softener, just 2 pills, did the trick. Yet I was starting to fret from my life, now I’m thinking what was I so worried about?

We do, however, need to address the root cause, we can’t just pop those pills all the time.

The first thing to consider are sodium and water levels – make sure you getting plenty of those as other people have already pointed out.

Check out Dr Ken Perry videos. I had been getting cramps in my calves for the last few years well before the keto diet, my wife (who is not even on the diet) was also getting cramps so I have long suspected we are magnesium deficient.

I am now taking magnesium supplements and while I’m at it and vitamin D3 as well.

I am rather pill-o-phobic this was a rather large hill to climb for me …

Also trying to adjust diet at least using psyllium husk’s for now and seeking out more nutritious fibre sources.

Hopefully this link to Dr Ken Berry works:

#7

Thanks everyone
I am starting the magnesium suppliments
But i do have a very stubborn body does whatever it wants

(Alec) #8

Be kind to it, it is fixing itself, and it wants to do that in its own way. You are providing the building blocks of repair through your new way of eating, and you must stick with it, and it will get better. KCKO.

#9

If I recall correctly Dr Phinney said two thirds of their patients required magnesium supplements. So it’s not unheard of.

Don’t just get magnesium oxide get a more bio available form. Like mag citrate or a slow release version …

#10

Thats the one i got magnesium citrate 200mg take it morning and evening
And take fish oil, MCT, anything i feel will help