Pics - need advice! (Deleted pics)

#1

Okay please don’t judge me too harshly. I’m very very new to keto and still learning. It’s taking a lot for me to post these pics. From my pics you’ll see a drastic change in my physical appearance. I want to know if this is normal, if I’m doing something wrong, or if you simply have any tips for me. I know it’s so early to expect any internal and physical changes, but I’m a little worried about what has obviously been going on with my mind and body. I’m lacking somewhere, I guess. Thanks so much, and for being nice in advance! :slight_smile:

Here’s some background.

178 lbs
5’6”
30 yrs old (female)
Sedentary (desk job)
Busy mom of 4 when not at work
Gluten free family
Generally eat lots of produce, not much meat or dairy.
Started March 28 with up to 100 carbs a day.
Reduced to 25 net carbs 3 days ago.
I’m hydrated, take supplements (Calm), and I get enough sleep. I always meet my macro goals without exceeding net carbs ever.
25 g net carbs
101 G protein
150 g fat
1500-1700 calories a day (don’t purposely aim for this, it’s just where I end up feeling comfortably satisfied)

Symptoms since starting this…
Constipation
Mental fogginess
Inability to concentrate
Decreased work performance
Feel lazy (not necessarily fatigue/tiredness)
Feel gross, greasy, extremely bloated on inside
Feels like I’m starving after I’ve consumed 1200 cals and doesn’t go away until I’ve had 1500-1700 by the end of the day)
Extreme anger
Extreme irritability
Extreme mood swings
Feelings of inability to cope

Positive mental & physical changes since starting…
None.
(My family likes that I cook more diverse foods thanks to all these amazing keto recipes so I guess that counts.)

Update: the next day - I peed out the bloat during the night and missed dropping the kids off at the school bus because… let’s just say… :poop: and it was much needed! I feel tons better and am going to work on electrolyte balancing and going dairy free! Thanks everyone!

(Jean Taylor) #2

I’m fairly new myself I would suggest adding some sample menus though of what you typically eat in a day so more knowledgeable people may be able to help a bit more easily.

(What The Fast?!) #3

Yes, the bloating is definitely not normal when going keto. Let’s see some sample eating days please! How long have you been keto?

#4

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(Trish) #5

If the crappy feeling is just over the last few days it’s likely keto flu.
With regard to what appears to be bloating have you started eating anything you haven’t before? I’ve known people to have that kind of bloat reaction as an allergic reaction to food.

#6

Gone low carb since Mar 28. Gone keto 3 days ago. You may be right that I could be in keto flu.

Yes I now eat heavy whipping cream, butter, whole milk, and cheese a heck of a lot more than I used to. Didn’t eat butter at all before. Got most of my fats from olive and coconut oil and avocados and foods like that. Never drink whole milk until now, had always drank nut milks but even then, didn’t really drink milk at all except for in recipes. Cheese my family has always loved but never ate much of it until starting this. I’m accustomed to eating fruit and veges as much as I want.

(Jean Taylor) #7

If you’re eating a lot of cheese and whole milk could you be lactose intolerant? You mentioned being gluten free lactose intolerance is common with celiacs.

(Trish) #8

Dairy is known to cause bloat in people. I think the easy test would be to simply stop your sudden dairy intake and if three days from now your tummy is back to normal then you have your answer. If not, then of course continue to investigate further. I’m also not a big fan of the protein drinks etc. I realize yours is veg based not whey but were you having those before also or are they a new addition too?

#9

My husband and daughter are celiac so we are GF as a family. My daughter is also lactose intolerant and my husband may be. I wasn’t aware of any intolerances for myself but then again, we didn’t eat a ton of dairy to begin with.

I might do as you suggest and come off dairy for a few days. Being so new to keto, I don’t know how that will work with the diet? It seems like most of my protein and fat choices were all dairy lol. Yes, my plant based protein powder is a diet staple I’ve always had.

(Jean Taylor) #10

Break out the bacon! Lol

(What The Fast?!) #11

I would cut out dairy and stick with whole foods for a week, then see how you feel. I also don’t eat cream or butter, it’s definitely doable. :slight_smile: Replace butter with olive oil or coconut oil for the time being.

#12

Lol!! I guess I’ll have to… I love them with dates though but dates are a no-go :frowning: And bacon is definitely not a staple in our house lol… I’ve always tried to opt for lean meats… it’s interesting because keto has challenged my lifestyle and eating habits I’m so accustomed to. Hopefully I can break through this because I’d love to keep going!

(Trish) #13

Ok so keep the protein powder if you like it and it works for you, but definitely stop the dairy for now and see what happens. As for fats, cook in butter (which typically doesn’t have dairy effect for people) or olive oil, coconut oil, avocado oil, bacon fat. I like to toss my veggies in olive oil and spices then roast in the oven. I fry a lot and use either butter or the bacon pan from earlier with a nice amount of drippings in it. The canned coconut milk, full fat, is good too compared to the boxed variety. Avocados, of course, are good.

(Jean Taylor) #14

You could try making broth based sauces with added fats to increase fat too.

(Trish) #15

Eggs are good protein and you can make your own mayo for egg salad or tuna salad, salmon salad. Check out the recipes on dietdoctor.com too. Some good ones there.

#16

Wow!! Thank you!! I guess I’ve really gotta put some extra thought into alternative food items or thinking on what else can be eaten.

But I’m really glad to know that this bloating isn’t normal. It really has me bumbed out since I wasn’t expecting such a drastic change and I thought I was doing so good! But thank you all for being so nice to me!!!

(Trish) #17

It’s a really great community here; lots of good people. :sunny:

(Sheri Knauer) #18

Definitely cut out the whole milk and the excess cheese. There are so many other sources of healthy fats that are non dairy. Anchovies, sardines, and salmon are all really good. Make your own salad dressings with olive oil, avocado oil, or MCT oil. How about a TBSP of MCT oil in your shake. To help you through the carb withdrawal (I prefer to call it that as opposed to keto flu), make sure you are getting enough salt, magnesium, and potassium (avocados are a good source of potassium as well as fat. As the saying goes, Keep Calm and Keto on. Just stay the course and tweak as you need to. Thats what the first few weeks, or months, are for. Figuring it all out and adjusting as needed.

(Hoteski) #19

Also milk has a lot of carbs

(Jay AM) #20

I bloat with dairy because I’m lactose intolerant. If I were smaller it’d be very noticeable. Others have given good suggestions about using other fats when removing dairy. I’m not sure why you’re going for lean meats but, add fat to them and I’m sure it’s fine. However, what are you doing for electrolytes besides the calm supplement?