Oh God... Have I blown it?!!
Silvervixen79
Posts: 116 Member
Ok, I've been low carb for years with short breaks inbetween where I up my carb intake to a more 'normal' level. I am now on my last leg of the weight loss journey and want to lose about 25 more lbs, so I've thrown myself back into ketosis just over a week ago and have rigidly been keeping my carb intake to about 18-20 per day.
The lack of fiber has caused major issues to my tum and it is worrying me, I feel uncomfortable and sluggish.. lots going in, nothing out if you know what I mean. So this morning out of desperation I have had 40g of steel cut oats which is about 27 carbs.. just for the fiber - I will keep my veg to greens for the rest of the day to keep any additional carbs at a minimum but am I panicking about nothing or will this throw me out of keto?
Would this have to be a one-off or is it possible to still have oats for breakfast and be low carb long term? That would be heaven lol
The lack of fiber has caused major issues to my tum and it is worrying me, I feel uncomfortable and sluggish.. lots going in, nothing out if you know what I mean. So this morning out of desperation I have had 40g of steel cut oats which is about 27 carbs.. just for the fiber - I will keep my veg to greens for the rest of the day to keep any additional carbs at a minimum but am I panicking about nothing or will this throw me out of keto?
Would this have to be a one-off or is it possible to still have oats for breakfast and be low carb long term? That would be heaven lol
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27grams shouldn't throw you out of ketosis but it MIGHT. I have had up to 50grams a day without being thrown out but I try my best not to go over 25 a day. For me I wouldn't be having oats every day because it would eat up all of my carbs and it wouldn't be spread across the day (i find if I have too many carbs in one sitting I feel a little off); but you need to make this decision for yourself. If you are having problems going to the toilet I would recommend you adding coconut oil to your coffee in the morning :-)
Best of luck.0 -
It could throw you out of ketosis. A lot of factors - like exercise, and how clean you've been otherwise - could come into play.
I'd be just as concerned that you'd get a strong insulin response and cravings by eating this. That's the real secret to why low carb works so well: is that it does a good job controlling appetite by controlling insulin.
Have you considered other fiber supplements? Oats really aren't on any list for low carb. Not to say you can't, but...
I recently bought some "Prebiotin" from amazon, which is a prebiotic fiber supplierment. A probiotic adds bacteria to your gut to help healthy digestion; a prebiotic encourages the growth of the existing "good" bacteria in your gut. I add the Prebiotin to my morning coffee - I can't even tell that it's there. I have seen improvements in my regularity since starting to use this. Plenty of other options though that are low carb friendly.
Good luck in any case.0 -
I *loved* oats (steel cut, especially) but they spike my insulin like crazy, and as a result, unfortunately they don't keep me satiated at all. They are not Keto friendly, that's for sure.
But there are keto-friendly ways of getting more fiber in, as mentioned. Some add psyllium husks to their diet, either in powder form or capsules. I also take sugar-free Metamucil now and then...I drink it like a fizzy drink by adding carbonated water. :-)
You may also want to try out Sensato's Sugar Free High Fiber Hot Cereals. They're VERY high in fiber (10g of fiber and 12g of carbs for a net of only 2g of carbs for a 1/2 cup serving). I eat it now and then, when I'm really missing hot cereal for breaky.0 -
The only way to "blow it" is to give up. This is just a bump.
I second Kiramaniac's suggestion of adding probiotics and prebiotics to your diet to keep your digestion on track.
In case of emergency: Coffee works well for me.0 -
Here's a topic posted last month that has lots of relevant info and suggestions.
http://www.myfitnesspal.com/topics/show/950121-constipation-on-lchf
I also have to say that I agree with the others about probiotics. I never really thought about trying a probiotic supplement until I read some of the later comments in that post then I saw them for half off at Kroger's so I thought I'd try it. I do not use this supplement daily. I've only used it a few times and it seems to really help. I also heard on a health podcast that people that experience large weight loss sometimes have to replenish the microbe balance in their stomach. As I was doing further reading about that, I came across this article in the New York Times about microbial changes in the stomach and the potential contribution of such to weight loss.
http://www.nytimes.com/2013/03/28/health/studies-focus-on-gut-bacteria-in-weight-loss.html?_r=3&0 -
Probiotics, chia seeds, and LOTS of water.0
