So I’ve been on the diet for about two weeks now, the first week I felt horrible of course the second week I really gained my energy and lost a good amount of weight (close to 10lbs) now going into week three I’ve actually gained 5lbs and feel bloated! I have been making food from keto recipes! My day consists of these little egg muffins (there’s on egg, bacon, a dash of coconut milk, cheese, and bell peppers) I usually eat 4 but two in the morning and two a few hours later. I snack on celery with cream cheese and for dinner I have meat (chicken or beef) and a veggie. I don’t do coffee because I can’t I don’t have sugars. I feel like I am doing it wrong. I do go to the gym for about 30-45 minutes a day. But how am I gaining weight and feeling bloated. I feel like I’m fatter now than I did when I started! I do eat until I satisfied not full. Any advise on what else to do or what I’m doing wrong?
Am I doing it right? Help!
Are you watching your salts and electrolytes?
Its possible you are just retaining water.
By watching I mean I don’t add extra salt into my food. I eat baccon and foods that already have the sodium in it so why add more salt. My sodium intake really isn’t anything different from it used to be. But I also drink a lot of water which helps flush it out.
You are missing my point. You are not taking enough salt. When you are keto you eat less processed food and therefore less salt. Also a keto diet tends to flush salt from the body. Too much water would also do the same.
You need more salt to stop bloating…not less.
It’s a very hard concept to get past. With this woe, we have to forget all the USDA recommended daily allowances of everything. We absorb, utilize, and keep salt, vitamins, and minerals differently. How differently it is on this diet is unclear for some of those. There has not really been an analysis. However, the USDA guidelines themselves are not really based on science for all those vitamin and mineral levels they recommend anyway! It’s a big change for many to understand that not only is fat not bad, but we need to eat 70-80% of our energy from it! Then we pile on that sodium intake needs to increase, and its a lot to swallow (pun intended).
The first couple weeks are hard, and very much a roller coaster.
Being consistent with your weigh in is important, your water weight can very through out the day. I weigh my self when I wake up after taking care of all the bathroom business. My weight will vary up to 5# in a day, depending upon the time of day. I am a 200# male and I have noticed the lower my BF is getting the greater those daily swings can become.
Are you staying within your macros, and mean are you at full fat intake, full protein intake, and below carb intake? Getting your body to be fully keto adapted should be your focus at this point once that happens you can start to take off on what your personal preferences are as far as goals in other words get the machinery working correctly before you stress it out.
As others have noted the holy trinity is important to watch, salt, potassium, magnesium, if you are not eating a lot of leafy greens then you will wash the later two out without enough take up. You will need to supplement salt no question, I did not until at least a month in. Once I started fasting I also needed to supplement potassium.
Working out every day you may also be converting fat to muscle, although I would admit 5# for anyone in a few days is a lot but no the less there has been many a week when I have lost BF, lost girth and gained weight. Don’t focus on the scale so much, look at the bigger picture. Stick with it and you will become fat adapted, that will open up all sorts of new ways of living.