Bloating?

(Crystal) #1

Hi. I’m on my second day of Keto and yesterday and today, I am extremely bloated.
Here is my diet:
~1200 caloric limit
<18g of carbs (i’ve only had 10g max so far)
cheese, nuts, unsweetened almond milk, eggs, fish,
I always snack on nuts and cheese. I am wondering if cheese is what is causing my bloating b/c I am lactose intolerant (but to a degree)

#2

You say you always snack on nuts and cheese, do you usually bloat from it? Being on day 2 really isn’t going to change anything as you still have stored carbs/glycogen in your system. Why are you setting such a low calorie limit? and why limit calories in the first place? That’s not what keto’s about.

(Crystal) #3

I’m trying to lose weight faster, thus the caloric limit. And that’s actually not a limit but how much I should be consuming for someone of my size (5’ 2”)

#4

Well, I’m a dude but that seems insanely low, every chart I could find agreed. Also just changed my cronometer settings to say I was a 5’2" female that weighed 100lbs (went extreme) and it still gave me almost 1600. It’s completely up to you obviously but may want to look into that. A large minority of us aren’t into calorie counting as that’s more for a diet which this isn’t but others may be (will be) better at going into that than me. Hopefully you enjoy this way of eating and stick around. One of the best aspects of it is not having to concern yourself with things like calorie counting and trusting your bodies hunger and satiety signals. What ever direction you go with it as long as you do keto correctly, you’ll get the results your going for.

(mary6aros) #5

When I got back on the " keto train" a few weeks ago, I bloated pretty bad, but it subsided after a couple of days. I think it’s maybe because your body isn’t used to this way if eating, and is adapting.
I was also using My Fitness Pal and honestly, listening to what the app told me rather than my body had me starving. It told me to eat 1300 calories each day. I got rid of the app, and now I eat when hungry. I’ve had only one meal a day this week, because I am just not hungry.
I recommend eat good food for you when you’re hungry, but don’t count calories so heavy, you might eat 14-1500 calories one day, but it might be because your body needs it that day. Don’t be too hard on yourself, this is a process. I was awfully hard on about getting thin that I made myself a bit sick, and this go around I’m striving to be healthy.
I think it was Richard that made this haiku:
When hungry, you eat
Mostly fat with some protein
Stop when you are full.

I wish you the best :cowboy_hat_face::sunglasses:

(Andrew) #6

The best way to screw up a keto diet is to eat to little. Don’t do it.

#7

You answered your own question, you are lactose intolerant so yes that can cause bloating. Eat low carb (<20g), moderate protein (1g/kg lean body mass) and fat to satiety.

(Candy Lind) #8

This is the CICO mentality that most folks come in with. I was restricting to 1050-1100 calories when I started because my metabolism was so slow I was CONVINCED I couldn’t lose without going that low. Three times in the last month, I have increased my caloric intake (and my fat intake), and three times I have seen the scales move DOWN, not up. IT’S NOT ABOUT THE CALORIES. It’s about your hormones & how deranged they get on a high carb diet. I suggest that you toss everything you have been thinking out the window. Stop worrying about calories. Eat when you’re hungry. Don’t eat when you’re not hungry. If you are in the habit of grazing, doing the “5 small meals a day” crap we’ve been fed for years, stop doing it. Be mindful of how you feel. “Test” your hunger by drinking a big glass of water and waiting 20 minutes before eating something. Then, if you’re hungry, eat. If not, don’t eat. I wouldn’t hit the scale for a while, either. Concentrate on changing your eating regimen and on how it makes you feel. Oh, and take measurements & pictures. You’ll want them later.

(Crystal) #9

In regards to the the 1200 caloric limit - I put a cap on it bc I will overeat otherwise. My problem isn’t my caloric intake but how much I eat. I will snack on a bag of nuts all day long. I will eat all the keto food in my fridge all day long. I have a problem with overeating. I don’t know when to stop even when I’m full or not hungry. Any tips?

(Candy Lind) #10

Some of “grazing” is deranged hormones, but some of it is habit and/or emotional dependence. You have to work to change your habits. Make it harder to snack on that bage of nuts all day long. Get a serving out; measure/weigh it, then put the rest away. Eat it slowly, mindfully; and when you’re tempted to go get more, do something to distract yourself. Call a friend. Put on your favorite album and sing or dance. If your stomach growls, drink a big glass of water and wait 20 minutes in case you were mistaking thirst for hunger. WORK at making changes. If you ask here, I’m sure folks will help you with strategies.

If you really don’t feel you can change those habits on your own, consider overeaters anonymous (ao.org). They don’t care what kind of eating regimen you follow, they just offer to help you stop overeating.

You couldn’t have landed in a better place for support as you start this new way of life! Good luck, and KCKO (Keep Calm, Keto On!)!