Newbie need help

#1

Hi to all
Today is the start of my 3rd week on keto. So far not lost anything and eating under 20g carbs more like 15g, have very dark ketostix no change in measurements but I do feel the shape of my body is changing so i have no complaints on that side.
My main problem is constipation i drink 2 1/2 to 3 lts of water, have fibre veg
But its just not moving, i can go up to 7 days without a movement. This is the only thing that is annoying
I really hope someone can tell me what to do or take to help me.
Thanks to everyone in advance

#2

This tends to sort itself out but in the meantime you can supplement with magnesium citrate.
(Also for many folks fiber doesn’t actually seem to help.)
Welcome!

(Christy) #3

As @Madeleine said, Magnesium helps. I am also about 3 weeks in & was not happy going every 2/3 days. I added a Mag supplement starting last Sunday & I am back to my daily BM routine. It’s worth a shot!

Welcome & good luck!

#4

Thank you
I do take magnesium 375mg daily
But only started them 3 days ago, was mostly to help me sleep
Will give it a bit longer, hopefully it will help.
Christy- have you lost any weight yet
I’m looking to lose 12lbs but not expecting any loss for another 4 weeks but do feel my body shape is changing (positive its not just in my head) happy with that
I know its a long process for my body to get back to being normal
But i also have menopause against me so have to be patient,

#5

What kind of magnesium are you taking? It matters quite a bit.

Magnesium citrate is usually recommended for body absorption, but if I recall Magnesium oxide (poor for absorption) is pretty good for this specific type of problem.

Other salts are good to keep up on as well for this (sodium, potassium, the supplements for which are usually pretty low so other sources are a better bet).

Some find a tablespoon or two of coconut oil (or, more extremely, MCT oil) helps clear things out early on as well (good source of energy too anyway). This can be on it’s own or in some food or tea/coffee depending on your fancy.

(Robert C) #6

Since the vegetables are not helping - maybe you want to switch things up.
For example, if you are only eating a little meat, up the amount to a pound or more a day.
Carnivore people seem to be very happy about their movement :grinning:

(You've tried everything else; why not try bacon?) #7

This is often a symptom of low sodium. A high carbohydrate diet causes the kidneys to retain sodium, so when we start a ketogenic diet, they return to excreting it at the normal, faster rate. Try to get between 4 and 6 g/day of sodium, which is 10-15 grams of table salt (sodium chloride). If you get your salt intake right, it will also help regulate your magnesium, potassium, and calcium, since the mechanisms that regulate those minerals are all interrelated with one another and with sodium regulation.

Anyway, try more salt. It sure works for me!

#8

It just says magnesium on the bottle
I do take potassium but i think i read somewhere its not good for you so a bit worried in taking them
I’m not a big meat eater so i try to mix it one day fish one day meat
(Not keen on either) but i’m sure i will get used to them
I have 2 tablespoons of MTC a day in black coffee, dont tske sugar or sweeteners
Trying to be focused and stay on track,
This is my only issue
If i can get past this then i am all good and with everyone’s support i think i can do this

(Diane) #9

Don’t take potassium!

#10

I use the 60% low sodium salt i use
Should i stop using that
I do have low blood pressure and cholesterol for which my dr put me on 80mg, i carry my weight it in my mid section creeped up on me when i started going through the menopause
But my cholesterol is hereditary, thats what the dr told me and most of my family has it
I have been a very careful eater, not brilliant but not bad either
I am hoping that this way of eating will now change me for the better

(Diane) #11

Use RealSalt or Himalayan Pink Salt! You need the sodium. The RealSalt also has natural iodine in it. Google both products!

(Robert C) #12

Well then I’d suggest an experiment - try a pound a day (steak or ground beef) for just a week.
You’d either gain 7 pounds or - things would move along.
After a while - this will probably resolve itself but, don’t be surprised if you need to up the meat - even in the long run to both hit Keto ratios but also, keep the system churning.

#13

Also i never got any signs of the keto flu, except 1 day when i felt tired but think that was work related, i have noticed i am in a good mood and more positive now,
That alone is worth being on the keto way of life
I dont train as much now maybe once or twice a week dont want my body too confused at the moment or should i carry on training
Not cardio couldn’t do that if my life depended on it

#14

Could i do chicken instead, prefer that over meat and fish but if its meat then i have to do it.

(Robert C) #15

I don’t think it matters - I am not a medical professional.

I am going by what I have been gathering here an on many health podcasts (many of which recommend experimentation to help figure out your individual needs).

If you go with chicken then the Keto chicken - thighs with skin - a pound after removing the bones - seems good.

#16

I have seen the Himalayan pink salt, will get thst tomorrow and will stop the potassium tablets
I do take the cod liver oil 1000mg omega3 with vit A & D

(Christy) #17

Hi, Zee. I take 400mg of Magnesium Oxide. I didn’t do any in depth research about oxide vs. citrate before buying them, I just wanted to use the bathroom so I grabbed the first bottle I saw & crossed my fingers. I had also read that it helps with sleep, which would have been nice but, it was a major fail in that area for me. I am still waking up every hour/hour & a half all night. I usually get pissed around 3 or 3:30a & just get up. It is definitely the most frustrating part of Keto for me.

I have lost 10lbs & 3+ inches. My weight has stayed pretty steady for the last 6/7 day but, I lost inches during that time so, that’s fine by me. I am extremely happy with my scale & nsvs so far! I feel amazing!!

I can’t recall how many days it took for the Mag to start working but it was relatively quick. Give it another few days, & maybe try some of the advice about your salt intake. That is not really my forte … I just drink pickle juice when my App says my sodium is low.

Congrats on your body changes so far & best of luck! I hope everything evens out.

#18

Thats so weird, i suffer from insomnia and the magnesium has helped me sleep get about 5/6 hours now and only wake up about 3 times, thats really good for me,
Its so weird how everyone’s body work differently
I am definitely going to up my salt intake with the Himalayan pink salt.
Congrats on your loss, hopefully i will get there soon, but i have a very stubborn body, but i’m sure it will sort itself out, i’m in this for the long run
As they say good things come to those who wait :grin:

#19

I posted 5 days ago about struggling with BM
Still not been and so uncomfortable :frowning:
Been taking magnesium and got Himalayan pink salt been adding that, eating spinach in my omelette, trying everything but no luck
Really dont know what to do.
Been so strict with my keto diet 3 weeks on Thursday and now thinking is it really worth it as i feel worse and so bloated,
Could it be that i had my gallbladder removed 4 years ago, but i haven’t been like this before
I am now thinking do i really want to carry on

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

You might try some MCT oil. That seems to have a laxative effect on many people.