Welcome to the group.

I agree about the fat. Someone around here posted that we already have the high fat, now all we need is the low carb.

Try to find fatty foods you like such as cheese, bacon, nuts and nut butters, or even some whipped cream if you feel you need more calories.

I see you have an MCT Oil entry in your diary yesterday. 2 Tablespoons. 1 shot. I am an MCT Oil user since I follow a medically therapeutic diet and fats are necessary for my diet. Point: I'd be careful using such a quantity initially (only saw that 1 MCT Oil entry in your diary of they days I looked at). Every MCT Oil bottle (that I have looked at on line or in hand) indicates one should ease into the use. It can be very disruptive to the system and perhaps be what is mada you feel queasy (prompting your post). 2 tablespoons in 1 shot might be too high for beginning use.

Additionally, has your nutritionist discussed the need for increased sodium and perhaps magnesium supplementation while following a ketogenic diet? You might want to discuss this with him/her and see if it OK on your program. Some people may be on medications that indicate to not use high levels of sodium (not sure if that is the case with you). A ketogenic diet tends to be diuretic so increasing sodium to replace excreted sodium is needed by most individuals. I use chicken broth with additional salt added to keep my sodium up. Feeling queasy is indicative of "keto flu". It may not be the fat but rather unbalanced elyectrolytes that is making you queasy.

Lastly, it is common to read "you don't need to eat all the fat". Check that with your nutritionist regarding YOUR program. Low carb/moderate protein/high fat may be needed (eat all the fat) versus what many ultimately do which ends up low carb/high protein/moderate fat. LC/HP/moderate Fat is fine, just not fine for everyone.

ETA: This from our "Launch Pad" (under announcements)
http://community.myfitnesspal.com/en/discussion/10358179/keto-flu-dizzy-weak-tired-headaches-cramping-muscles-electrolyte-imbalance-may-be-your-problem#latest

Welcome.

In terms of fat, if you are trying to lose weight, your body doesn't care if it burns fat from your diet or fat from your body, so eat to satiety, but don't worry about not having enough in your diet. Only increase it to what you need for satiety and your body will pull the rest from where you have your storage. As your body adapts to burning fat, you will find you have times when you are well below calorie goal but not hungry. Don't worry about force feeding yourself. In those times, your body is just burning the fat from your body. You will have other times when you are hungrier.

lattywg wrote: »

Thanks a million everybody.

I'm on medication for HBP so I'll definitely make an appointment to see GP ASAP. I've been drinking 1 tsp of bouillon daily since I started which definitely make me feel better when I'm feeling dizzy etc. I read somewhere that I could also have baths in Epsom salt and that seems to be helping as well. I've been on and off low carb food plans for the last 4 years so it could jolly well be the keto flu that I'm underestimating. I was on low carb for 5 previous weeks since starting keto so I assumed I wouldn't or it wasn't the flu. Silly me

Sodium only affects a small number of people in terms of HBP, but better safe than sorry to get this checked. Many people, including one of the recent posts here, have found they were able to stop HBP medication after going keto. I don't know how it is over there, but here in the US, there are BP machines in nearly all pharmacies and many grocery stores. If I were taking meds for this, I would check regularly at these just to see if there are any notable changes - positive or negative.