Easing off Keto, steering toward Paleo/Primal, minimal dairy

mlinton_mesapark

Hey folks,

Reflecting on my experiences over the last couple of weeks, I've decided to leave the Keto carb range for now, and add back a bunch of non-starchy vegetables and a little bit of fruit, cut way back on dairy, and try out something along the lines of Paleo or Primal for at least 6 weeks. I'm not sure what my carb range will be yet, I'm going to eat this way for a few days and see what my average is, and how my body responds.

In fairness to the Keto WOE, my trial of it was far from objective or ideal. I stumbled into it being very sick with a stomach bug that had me mostly fasting anyway. In trying to stay in the Keto range through recovery and beyond, I did have days where I felt mostly okay, but never fully recuperated my energy.

Granted, I also went on a long and stressful road trip. Eating conditions would have been sub-standard no matter what, and I consider my efforts to stay on track a success. I managed to maintain my weight loss and didn't gain back any inches. I lost another half inch off my hips. But after 9 days of eating a lot of bacon, eggs, lunchmeat and cheese, I felt awful. The processed food has to go, for the time being.

I've had problems with dairy in the past, and I think I was over-consuming it. I started getting acne on my face again, which I haven't had since my early 20s. I got postnasal drip, which rapidly turned into a painful sore throat and annoying dry cough.

So I'm writing this, mostly to document the change for myself, but also to see if any of you all have gone through similar turning points. If so, how did it work out? Where did you land, as far as a nutrition plan?

Exercise-wise, I aim to get back into the routine I had set up for myself before vacation. Resistance exercise 2-3 days per week, along with 20-30 minutes of elliptical 2-3 days a week, and 1-2 sessions of yoga or Pilates. With the freedom to add in or substitute swimming, hiking, or whatever else I feel like doing.

@CoconuttyMummy, I think you and I started down the Keto path at roughly the same time. How are you doing these days?

Thanks, as always, for your support, my dear LCHF folks!

Mary

Teneko

I am what you might consider "Paleo-curious", but have never followed an paleo plan. There are a lot of really great sites and products out there that are marketed specifically for paleo folks, and the recipes always looked good and totally doable.
I've found myself slipping into the processed foods more now, though, because I am so tired of cooking and cleaning all the time.

For the dairy thing, I was lactose intolerant for the past 10+ years. I've been having this awesome lemon ginger probiotic tea from Bigelow for the past year or so, though, and found that I can now have dairy without much issue. Perhaps look into a probiotic if you haven't yet.

Good luck, and let us know how you fare.

-T.

Sugarbeat

I've found that I feel better with a higher low carb count, if that makes sense. 20 and below made me feel rather icky. My diet is pretty close to Paleo, though I do eat some dairy and some processed meat because its cheap, well, sometimes that's what I can afford. I think of Paleo as a guideline, like anything else. Nerd Fitness has some great articles on Paleo, if you're interested.

wabmester

They say it takes at least 3 weeks to "keto-adapt," but IME you can still get all the benefits without extreme carb restriction and/or eating foods you don't enjoy. It might take longer, but "paleo" will get you there just as well.

A couple of people have reported the acne. It could be food related. It could be due to skin irritation from either fat or ketone excretions. In my case, my long-term acne has cleared up, but it took a few months.

I had sinus issues in the early stages, but I think it was a mild chronic sinus infection that finally cleared due to the carb restriction. Both bacteria and fungi love sugar. Starve the little buggers.

mlinton_mesapark

Thanks @Teneko for the tea recommendation! I'll check that out.

Thanks @Sugarbeat for the Nerd Fitness rec. I've been meaning to check out that site anyway; now I have another reason.

And last but certainly not least, thanks @wabmester for the perspectives on Keto adaptation, acne and sinus issues! I'm sure that's true about sugar. I've noticed how much cleaner my teeth feel in between brushing and flossings on this program, so I imagine bacteria elsewhere in my body aren't multiplying as quickly either.

CoconuttyMummy

Hi Mary,
Im really sorry to hear youve decided to give Keto a miss. I think it was really unlucky that you were sick at the same time as adjusting. I know how terrible i felt and that was without a bug on top so i know you must have really suffered.

Im pleased to say that i seem to have turned a corner. I upped my potassium supplementation to 1,000mg 2x a day, magnesium to 400mg 2x a day and 2 mugs of the highest sodium broth i could find a day and all of a sudden i feel great. I really thought i was getting enough electrolytes but i hadnt realised how huge a dose you needed on keto. I also think i have become adapted this past couple of days too because the difference is like night and day. I found my desire to move again this evening and dragged my bloke & son out on an 80 minute walk after dinner. This is a big deal for me because i havent wanted to do even the mildest of exercise for a long time, and only the other day i was literally struggling to drag myself up the stairs. I even broke into a few second sprint up a hill twice this evening, because i felt like it. I normally wouldnt even run for the bus! So yeah, something has changed big-time.

Before i went keto i was Primal/Paleo for a year or so. I love that woe, and i still only eat Primal foods since going LCHF. Paleo/Primal naturally leans much more towards lower-carb than the SAD. Its a great woe. I will always be Primal ... just Primal-Keto now.

I really hope that whatever you decide to do with your diet you start to feel tip-top soon. xxx