Feel bloated and low in energy on keto

(Anas Chaudhary) #1

Hello everyone
I’m 28 and weight 79kg, average built but big stomach. Started keto 2 weeks ago but I feel bloat d and low on every. However I do workout for half n hour and do a quick (30 mins ) yoga session as well

My diet is as follow

500 ml water

Breakfast

Egg masala Omelette
Egg 3
Desiccated coconut 30g
Onion20g
Tomato20g
Green capsicum 20 g
1 amul cheese slice
Butter 10g
Spices of your choice
Butter

Lunch
Cottage cheese 100g
Onion 20g
Tomato 20g
Lemon juice 1 tbsp
Amul fresh cream 40g
Butter 5g
Spices of your choice
10g psyllium huskin300ml water

500ml water

Evening snack
Green tea
4 egg

Dinner
Cheese and chicken
Chicken boiled 100g
2-3 cheese slice
Onion 20g
tomato 20g
Green capsicum 20g
spices of your choice
Butter 15g

10g psyllium husk in 300 ml warm water

Half L water and before sleep
Apple vinegar 5 ml in 300 ml warm water

4-5 litres water in total
3-4 cups green tea

(Patrick Belair) #2

It does not look Keto to me.
It very similar to what I was eating when I was HCLF

(Allie) #3

That’s a LOT of carbs… wouldn’t say it’s keto.

(Donna ) #4

Have you entered your foods into an online site to assess how many carbs you are eating? I see a lot of carbs.

Why are you taking psyllium husk? It might be why you feel bloated.

If you are worried about constipation, take magnesium at bedtime.

(Allan L) #5

Put your food into an online tool like https://www.fatsecret.com.

it will easy break things down

Do not eat more than 20g net carbs.

(Todd Allen) #6

Looks like less than 20 grams of carbs to me and cronometer. Maybe 15 g net. I eat 2 to 3 times this amount of carbs as a recovering T2DM without issue.

(Allan L) #7

How much salt are you taking? Low salt can lead to bloating, constipation and low energy. If in doubt add more salt.

(Anas Chaudhary) #8

What alterations should I do. This diet was suggested to me by a friend.

(Anas Chaudhary) #9

I use salt in everything moderately

(Anas Chaudhary) #10

Nope I havnt accessed any online site.

#11

Not sure of the answer, but I know I always bloat after I work out, especially if I don’t have enough rest days in between. Your large stomach might suggest high levels of cortisol, and exercise can be a source of stress (good, but still stress). Maybe try just sticking to just yoga for a week or two and see if it helps with bloating.

(Donna ) #12

Read about the ketogenic diet on https://www.dietdoctor.com/low-carb.

(I want abs... olutely all the bacon) #13

You need significantly more salt on a ketogenic diet. Listen to the 2KetoDudes The Salt Fix podcast

and/or read the book

(I want abs... olutely all the bacon) #14

Psyllium husk may cause bloating, did you consume this pre-keto?

(Anas Chaudhary) #15

Nope didn’t consume before this diet… gonna stop it for a few days and see

(Brian) #16

I’m curious, I might be misreading your list… but are you eating 7 eggs a day?

FWIW, a little psyllium husk can do some pretty incredible things to me… the canister it came in mentions “colon cleanse”, and they’re not kidding! It’s an ingredient in a keto naan recipe that I use sometimes and I try to make sure I don’t overdo. :wink:

I do hope the menu is just an example and that you find other things to add into your meals to make them more interesting.

(Chris) #17

Um, is that okay?

(Brian) #18

It’s probably more eggs than most people eat in a day but when someone is doing an “egg fast”, they’d probably be eating that many in a day. I can’t say whether it’s “OK”, I’ll let that to others, don’t know if there might be varying opinions. It’s perhaps just a little unusual. Eggs are considered to be a pretty high quality protein/fat food source by many.

(I should probably have phrased my question a little differently… didn’t mean to imply right or wrong, was just curious.)

(Chris) #19

Okay, I wasn’t quite sure what you were getting at! Eggs are fantastic.

(You've tried everything else; why not try bacon?) #20

You might try cutting back on the carbohydrate a bit and increase the amount of fat. That should help. The onion and tomato contain a lot of water, but in one meal that’s still a fair amount of carbohydrate. You might be eating just enough to stimulate the secretion of insulin, which is exactly what you don’t want to happen.

I’m sure you’ll figure it out. Just do your best, stay calm, and keep ketoing on.