Struggling to hit macros, partly due to food sensitivities

(Smith) #1

I started keto to address issues with fatigue and chronic brain fog. To induce autophagy and boost cognitive performance even further, I’ve also been practicing intermittent fasting (16:8), and I feel great.

I hadn’t even realized I was overweight, but I ended up shedding nearly 30 pounds and now everyone says I’m too skinny. I really need to start maintaining my weight (and probably even tack a few pounds on), but unfortunately, due to the restrictive nature of the ketogenic diet, I’ve discovered that I appear to have a few key food sensitivities.

Dairy in particular seemed to be triggering severe bouts of brain fog, so I’ve had to cut it out - which obviously is a huge source of fat on keto. To compensate, I’d been eating at least one large avocado per day, but they’ve started giving me horrible bloating and cramps, along with brain fog.

I add olive oil to my salads and coconut oil to my coffee, but I seem to be one of those weirdos whose cholesterol and triglycerides are negatively impacted by coconut oil so I’m trying to limit my intake.

So I seem to have lost three major sources of fat, which has made it very difficult for me to hit my macros. It seems the only fatty foods I can eat are meat/fish, nuts, olives, and eggs, which are all great but obviously contain a lot of protein, too.

Given these circumstances, how can I consume enough calories to maintain my body weight while keeping protein under 20-25%?

Thanks!

(Alex) #2

i wouldn’t worry too much about limiting your protein to 20-25%, especially with the other limitations it sounds like you’re dealing with at the moment. a lot of keto people follow a 65/30/5 fat/protein/carb ratio, which is accomplished by eating equal parts fat and protein (eg 150 grams of each per day). especially if you feel you may have lost too much weight too quickly. i had the same issue when i started following keto, and i believe it was due to consuming too little protein. i upped my protein and started getting way better results and having much more energy, you might consider doing the same. it will not kick you out of ketosis provided you’re still keeping your carbs below 20g net daily, and i’d imagine you’ll probably start feeling a lot better like i did, but then again, n=1, right? regarding being potentially lactose-intolerant, you are probably still safe to consume butter, which is a great way to fatten up your meals. you might find this article useful: https://www.healthline.com/nutrition/is-butter-dairy. just toss a tbsp or two in next time you cook eggs or fry up meat to up your fat game, and see how you feel after. definitely steer clear of all other dairy if it negatively impacts you. not sure if you’ve tried pork belly, but it’s super tasty and easy to prepare, while also being very high in fat content. coconut oil is known to cause digestive issues for some people. stick with the olive oil and maybe consider trying avocado or macadamia oil. maybe i’m wrong, but i find it hard to believe that avocados could be causing you cramping, unless you’re allergic. they are one of the most potassium-rich foods available, which is a key component in preventing cramps. are you getting enough salt daily? 5g is the recommended amount per day. that and magnesium may help with the cramping and brain fog (and of course potassium), if you’re not getting enough. make sure to stay plenty hydrated as well to help with those issues. also, how long have you been eating keto for? i wouldn’t worry too much about cholesterol or any other type of blood work until you’re at least 6 months to a year in, as your body is still adjusting. the science shows that you’ll be a lot healthier in the long run following a ketogenic diet versus the standard high-carb diet, provided you’re eating real foods and not processed garbage. i’m far from an expert on the subject, but i hope this ends up being at least a bit helpful to ya. best of luck man :+1:

(Smith) #3

Thanks for the reply, Alex. A lot of useful info/advice here.

This sounds like a very reasonable approach. I’ll give it a try and see how it goes.

I suspect I have a sensitivity to casein rather than lactose, as dairy has never given me digestive issues. The information I’ve found indicates that neurological symptoms after consuming dairy are likely due to an autoimmune response triggered by the casein protein - which, incidentally, is very similar to gluten. So if I do have a casein intolerance, I likely am gluten intolerant, too. Haven’t gone down that rabbit hole yet, though.

The worst effect, though, comes from milk. If I add even a tablespoon to my coffee, the effects are drastic. So it may be lactose - I really don’t know.

Butter seems okay, but I’ve been using ghee as it contains only trace amounts of casein. Definitely a good way to ramp up the fat intake, so I’ll certainly be adding more.

I really don’t know if it’s the avocados causing it, and it’s only been in the last few days that I’ve had this problem. It may actually be related to a stomach bug I got in Italy in early January - I haven’t felt quite right ever since. I’ll be ramping up the probiotics to see if that helps.

I supplement with potassium chloride and apply Celtic sea salt liberally. I even add a half teaspoon to a glass of water every morning. I may not be drinking enough water, though, so that’s something I’ll keep an eye on.

Since September, with a two-week break while traveling over the holidays. I know it’s bad…

Thanks again. This is all very helpful.