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Start of week 3 on LCHF. Losses 2nd week were disappointing but I have finally got through all the headaches, nausea and coughing that seem to be the Keto Flu. Generally feeling much better but my energy levels still aren't back to where they were.... but getting there slowly. I am pretty sure I have been in ketosis since (mid) week 1 but I feel, at the same time, that my body is still not 100% efficient in running this way.
Lost 7 lbs in 2 weeks which I guess is pretty impressive but only 1.5lbs of that was in the second week.
Biggest hurdle now is that I am feeling constipated. I've upped the dose of MCT oil to 1 tbs (3 times a day) and even that hasn't sorted things out. I do feel I have slowed down on drinking water so going to try and up that this week.
I am also guilty of eating when not hungry. My mind is geared to eating something breakfast, lunch and dinner and I know that I don't 'need' to do that as half the time I'm not hungry and eating for 'eatings sake'. Aim this week is to only eat when I actually feel hunger.... even if that means eating at odd times.
In terms of carbs - I don't go over 20g. I have never missed bread or potatoes. Guess I'm lucky I haven't got a sweet tooth but find that, for me, it's best to discover new dishes that suit my palate. I don't try to replicate 'bread' or make the 'cauliflower mash' as I think that would remind me of what I can't have. Better to make new favorite foods.
So - goals for week 3:
Drink more water
Eat only when hungry
Lose 2 lbs this week
Stick to <20g of carbs a day
Next update - start of week 4.
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1894 kcal
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Vet: 167,31g | Eiwit: 79,74g | Kolhy: 24,60g.
Ontbijt: Hellmann's Mayonnaise, Now Foods MCT Oil, Butter. Lunch: Tomatoes, Celery, Feta Cheese, Waitrose Pickled Gherkins, Egg, Lettuce. Diner: Cabbage, Butter, Scallions or Spring Onions, Minced Garlic, Ginger, Ground Beef (80% Lean / 20% Fat). Snacks/Andere: Tesco Double Cream, Waitrose Essential French Camembert, Cadbury Bournville Cocoa, Hartley's Sugar Free Strawberry Jelly. meer...
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 Reacties
That's a great start even if you feel this week is disappointing. You have some sound goals for week three too - all the best!
15 aug 17 door lid: Phooka
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I really like 3 of your goals but the one about only eating till you are hungry can be a disaster waiting to happen, by the time you get the signal that your hungry, the tendency is to eat far more than you require. This was one of my down falls. A great guide is to feed your body every 3-4 hours, adjusting the amount consumed depending on the last and next meal. ( main meal/snack/main meal) You are doing so well l would really hate for you to not get the losses you deserve for your hard work. Please have a think about that part Julie. Well done and good luck.
15 aug 17 door lid: thomas rutherford
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Thank you for your words of encouragement. I will try your advice Thomas and see how I get on :)
15 aug 17 door lid: julie.iom
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Julie.iom, So sorry could not answer your questions, was at NY food and wine festival for a week, and just got back, I have done much research on Keto and me and many others are on keto here, I,m sure we can help you with any questions you might have, I also teach College Culinary health and nutrition in Miami! Please feel free to reach out,on personal message if you feel more comfortable, we are all on the same journey
16 aug 17 door lid: DO N OK
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Hi! Magnesium citrate, which I take for nutrient value, also loosens the bowels. Without the nausea I sometimes get from mct oil. Your mileage may vary.
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As for headaches, you need to slowly move your carbs down to acceptable levels, over time, so your body adjusts to so few carbs, and get adapted. I also use magnesium for constipation on a daily basis, you might also use, different fibers , such as chia seeds mixed with coco nut milk and cocoa powder or even Metamucil.I also take vitamins and a Probiotic of 10 billion everyday.Seems to keep the digestion going.
16 aug 17 door lid: DO N OK
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Has anyone mentioned flaxseed crackers? I don't miss crackers and I don't create substitutes, but was looking for a way to increase my flaxseed intake. They're a palatable source of fiber! "Flackers" is probably the easiest brand to find (their rosemary flavor is delicious! Talk about new favorites...) but other makers have less expensive options and are equally good. --- When I was doing "intuitive eating" (worked great at the time), eating only when stomach hunger appeared and only until that edge is off was referred to as "the stomach hunger diet." That is, restrictive and not sustainable. Thomas and Do N OK have a lot more experience with this than I do. You're in good company!
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Thank you everyone. To be honest I didn't realise this posted publicly when I posted it so apologies for the 'constipation' comment ha ha.
Week 3 and my weight loss has kinda stopped. Not sure why but have definitely been on track.
Have started skipping meals (not eating when not hungry) but never left things long enough until I'm starving and it seems to have worked ok. Well as ok as it can be when I haven't lost any weight.
Will look out for the Flaxseed crackers and I already take a supplement that includes magnesium. I am guilty of having slacked on the drinking water front so need to up that.
So grateful for all the support so sending a BIG thank you from the Isle of Man (am betting most of you have to google where that is)
Thank you :)
20 aug 17 door lid: julie.iom
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Cutting out carbs is hard I'm finding as they seem to be in everything! I'm always over the percentage I'm supposed to keep to. Not sure how to address that?!
20 aug 17 door lid: Granmawig1
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The IoM is a beautiful place. Admittedly I've only been once (for the TT in 1990) but I see loads of pics as a friend returns to see her family there frequently. Don't worry about constipation comments - here is a place we support each other and very little is off limits when it comes to things we need help and advice on. All the best!
20 aug 17 door lid: Phooka
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For your digestive system you can eat some good dates for a first snack washed down with water( if you like dates that it) the large Majdoul dates are good. Dates also contain many nutrients for the body.
20 aug 17 door lid: sekelund
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