Hello! New to site and have a few questions/advice needed please

#1

Hi all, I have previously dieted Keto/Atkins years ago to great effect with some swimming for exercise but two weeks in this time I am having a few issues.

Side effects seem to be quite severe, I am doing 8/16 fasting so eating between 1pm and 9pm and meals consisting mostly of meat and veg with some fats to try and get that up. I feel the fats are not enough and maybe it has been protein heavy so I am trying to address that.

The issues I have are diarrhea and trapped wind and this had been for about a week now with fatigue, I am not used to this and more used to experiencing some constipation.

I thought maybe I would drop the fasting and introduce some Greek yoghurt, flaxseed and shavings of dark chocolate for breakfast to help with the gut and will be throwing in a spoonful or so of peanut butter throughout the afternoon to boost the fat.

Any advice would be great, I want to make the most of the next 21 days as I am going away and hoped to drop a few kg.

Thank you in advance

Lee

(Polly) #2

I would avoid the peanut butter because I would find the carb content too high for me. I would also avoid eating between meals as every eating event leads to a spike in insulin which is what I wish to avoid.

Try to eat enough at a meal time to avoid feeling hungry between meals. If you want to increase the fat in your diet try to do it by eating fattier meats such as belly pork rather than by adding in processed foods.

Others will be along soon with different advice, but we are all an n=1 experiment and every experience is different.

#3

Thank you for the quick reply! I will give that some thought and try to eat mainly at meal times.

Have you any view on whether aggressive weight loss can be achieved without fasting 8/16?

(Hyperbole- best thing in the universe!) #4

Many people find that waiting to add fasting until after the first 6 weeks works better for them. Try 3 meals for a while and see if it makes it easier. This isn’t supposed to be torture! You may also find your endurance is lower in the first few weeks as you badly adjusts to this new way of eating. Fasting is not required to have success, but some people do find it extreemly helpful. As has been stated, there is no one way for everyone!

I also caution you to be careful about expectations. Some people have had drastic results, but that is not typical. For most of us it is a healthy, satisfying way to rebalance hormones and lose weight.

(Carl Keller) #5

Some of the most common causes of diarrhea on keto are oversupplementation of magnesium, sugar alcohols and too much MCT oil or coconut oil. There’s also the possibility that your are sensitive to something new that you are eating.

#6

It was my birthday and the Mrs birthday over the weekend so Thursday to Monday there was a fair amount of slimline Gin and Tonic consumed, very possibly the cause and I had thought this but still seemed odd for my stomach having done this previously.

(Susan) #7

Welcome to the forum, Renegadecrab and happy belated birthday to you and your wife.

I am guessing your imbibing on all the alcohol could be the cause of the bm issues you were having. Even if your body was normally handling that, when you do Keto your body is changing, so that could have been a factor. Others have commented of having loose bowels on the early stages of Keto, I am sure it will balance itself out soon enough. I am sure you will be able to find what works for you.

(Prancing Pony) #8

If it does turn out to be the fasting causing the runny tummy then you could try 3 or 4 psyllium husk capsules before your first meal. When I fast for 24 hours my food goes right through me with out it.