Keto Frustration

ajsfire
ajsfire Posts: 3 Member
in Food and Nutrition
Week 4 on Keto. Massive stomach bloat Cycle ended 9 days ago. .. bloat did not go away.
Type 2 diabetic with zero meds and since starting Keto haven't had a reading over 145 after resolving too much protein.

Current weight 238.
1600 calories usually hit around 1500
130-160g fat
70-80g protein
15-30 TOTAL carbs
Water ... about 120L
Walk about 6-8 miles per week
Run (new for me) 2-4 miles per week
Yoga and Interval training (strength 2-3x a week)

Typical food day
B..1 egg w/ Avacado oil. .3-4 slices Turkey Bacon (nitrate free) 1/2 Avacado
L..2c Spinach 2-43 slices Cucumber 2 slices Tomato . Blue or Feta Cheese Avacado or Coconut Oil and some kind of lean protein equal to 18-20g protein
D..Italian Chicken Sausage, spinach and cups again a homemade tomato sauce w/ oils
Snacks are nuts, seeds or 1-2 squares of Lindt 90% Cocoa depending on carb availability.
While my blood sugar is in excellent shape, after a few issues eating over 20-25g protein at one time.

I became bloated during shark week and after 9 days of waiting, the bloat has not subsided.

I take a daily multi, D3, Magnesium, Cinnamon and if I'm tracking low on Potassium.
In addition to this uncomfortable bloat, I've naturally gained about 8Lbs. Tried upping salt and water, taking a break from exercise abd do not have a thyroid issue as of blood tests 2 months ago. What am I doing wrong?

Replies

  • yarwell
    yarwell Posts: 10,477 Member
    120L of water ??
  • ajsfire
    ajsfire Posts: 3 Member
    Auto -correct... should be ounces.
  • yarwell
    yarwell Posts: 10,477 Member
    Auto -correct... should be ounces.

    phew.

    Eat 30-60 grams less fat, and use your body fat instead.
  • denisegresham1
    denisegresham1 Posts: 47 Member
    take more magnesium. I take 750mg at night.
  • IvyLuci
    IvyLuci Posts: 117 Member
    Why did you up salt? Try a day of consciously drinking a lot of water, and monitoring how much of it is going out, i.e. whether your kidneys are working as they should.
    Also, it could be just a combination of new exercise and shark week.
  • JustWant2Run
    JustWant2Run Posts: 286 Member
    This is way more complicated that it should be...
  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    Training2BeFast wrote: »
    This is way more complicated that it should be...
    I agree with this statement.

    In my case the first month was not so easy but I over did the coconut oil in a serious way on the start.

    I was eating more carbs than I realized but once I got that addressed by cutting out the grapes then even apples I got on track. Without saying all grains and breads had to go.

    Adding a lot of salt I found is not good in my case. I put some on a boiled egg each morning and call that it.

    Decreasing the fact intake is a very good suggestion to consider. I had to do that. I was in ketosis OK but not burning my fat. :(
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    ajsfire wrote: »
    1600 calories usually hit around 1500
    130-160g fat
    70-80g protein
    15-30 TOTAL carbs

    Numbers don't add up. 160g fat + 80g protein + 30g carbs -> 1900 calories.

  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    Mr_Knight wrote: »
    ajsfire wrote: »
    1600 calories usually hit around 1500
    130-160g fat
    70-80g protein
    15-30 TOTAL carbs

    Numbers don't add up. 160g fat + 80g protein + 30g carbs -> 1900 calories.

    Your mistake was you just picked the high numbers out of the ranges.
  • aeb09
    aeb09 Posts: 424 Member
    A stall at week 4 is pretty common. Your body is still adjusting, especially after the initial flush. If it persists after another 2 weeks, you could try consistently keeping your carbs and fat on the lower ends and raise your protein to the upper end.
  • crisb2
    crisb2 Posts: 329 Member
    aeb09 wrote: »
    A stall at week 4 is pretty common. Your body is still adjusting, especially after the initial flush. If it persists after another 2 weeks, you could try consistently keeping your carbs and fat on the lower ends and raise your protein to the upper end.

    Too much protein can kick you out of ketosis though...
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    GaleHawkins wrote: »
    Mr_Knight wrote: »
    ajsfire wrote: »
    1600 calories usually hit around 1500
    130-160g fat
    70-80g protein
    15-30 TOTAL carbs

    Numbers don't add up. 160g fat + 80g protein + 30g carbs -> 1900 calories.

    Your mistake was you just picked the high numbers out of the ranges.

    Doesn't matter. If the numbers are allowed, they're allowed.

    The "mistake" lies elsewhere.

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