I'm feeling ill; guess I'm eating way too much fat - help!

[MariaWaria]

Inspired by low carb boot camp I decided to do my own version but I'm starting to feel ill, presumably because I'm eating too much fat and not enough carbs. My daily food intake is looking like this:

300ml single cream (having substituted cream for milk in my coffee)
200g cheese
tin of tuna
big portion of salad
portion of vegetables
2 pears; punnet of berries

I'm actually losing weight slowly on this regime but I feel ill. My aim is to feel fabulous, not nauseous.

Comments, please.

Somebody wiser and knowledgeable will be along soon but can i ask how much fluid are you drinking daily?

About a pint of water and maybe 6 coffees Wheelycote

My body is telling me I've got this very wrong

How long have you been doing it? Google keto flu see if your symptoms fit. You are eating too much fruit and maybe not enough protein, its hard to know without portion sizes, if you want to do it properly you need to work out your daily macros, protein, carbs and fats. I felt ill for a few weeks when i started. Your elctrolytes might be out of wack, lemon, salt and lo salt in a pint of water might help.

Tatiannatomasina thanks.

Don't think I have keto flu - mostly don't have those symptoms.

Surprised you said I was having too much fruit and didn't mention the, what seems to me, high amounts of fat.

Will follow your guidance re sorting out electrolytes.

According to Dr Google who I've just checked, there's around 25g of carbs in a single pear. That is also around the maximum daily intake of carbs for doing a low carb diet. You've eaten double that just on the pears. Apart from maybe a tiny handful of blackberries, fruit really is out on this diet. Although fresh fruit can be healthy in moderation on a general diet... in the context of a keto diet it is totally ruled out. Ketosis only happens when the daily intake of carbs is under around 20 - 25g. It is not a linear thing, like trying to eat a bit healthier or a fewer calories... it is an either/or thing. Either you are in ketosis or you are not. Ketosis is the state where your body is burning its fat stores instead of burning carbohydrate from food and stored in the liver in the form of glycogen. Once you've been in ketosis for a few days, your body will switch over to burning fat instead of burning glucose. That isn't going to happen if you eat fruit and glucose containing food. You have to keep under the 20g "bite point" in order for low carb to work.

Maria a pint is nowhete near enough. Coffee is also adiuretic meaning its not hydrating.

Read the lowcarb thread.

For my weight and how much i want to loose im drinking 2.5litres minimum a day. Helps to get rid of the ketones in the body from the fatburning. If i dont drink enough i feel it.

Try drinking much more and follow low carb thread HTH

Water - you need to be drinking around 2 litres per day. Cut the coffee back a bit to around 2 - 3 cups.

What vegetables are you eating? You need to stick to mainly above ground ones like cabbage, cauliflower, brussels sprouts etc. Roasted cauliflower is lovely... brush with olive oil and season with a spice blend to match your main dish (eg Morrocan/Mexican/whatever) The odd stray carrot baton that lands on your plate is fine. Also carby ones like peas/sweetcorn are out. You can be generous with the butter when serving them

www.dietdoctor.com/low-carb/vegetables

I'd fit in a piece of meat to your menu. Maybe some pork belly slices, season then grill/bake til nice and sizzly. Lamb chop, salmon fillet, homemade beef burger, lamb kebabs, chicken curry (made with curry powder, not bought sauce which is quite sugary).

Greek yoghurt is really nice... the full fat "authentic" kind, not "Greek style". Aldi do a 500g tub for around £1.39 which is much cheaper than the branded Fage stuff. Add some double cream and cinnamon/vanilla to make it sumptuous.

Just put down the fruit

Thanks for the guidance.

I actually like vegetables and just added the fruit for some variety

Need to pay more attention to the low carb thread.

If I ditch the fruit and up the water and add some meat, does my eating seem okay - not too high fat (cream, cheese)?

According to the wisdom on Bootcamp (and this is a key aid for me and success so far) 'Fat ' is ok on a low carb diet but many people find that diary (except for butter) does have an effect on their weight-loss and have to limit it.

(Single cream is more carby than double cream. Fruit is mostly very high carb. A few berries can be allowed but most are much too high.)

If you are having your fat with veg - then you are probably ok. You will be full and satisfied before you can over-do it.

I feel sick and greasy with too much dairy. I love cream but have to see it as a treat. Dairy has effects on insulin levels apparently

I don't think you're low carbing properly.

See the bootcamp threads.

200g cheese and 300mls cream?!

That's a fuck load of cream and a ridiculous diet. Just eat normally but less of it and more veg.

There's suppose to be loads of fat, no fruit, loads of veg, decent amount of protein, watch the dairy and good quality non-processed food, pints of water. You've got no fresh protein, lots of dairy, and fruit, and next to no water. No wonder you feel shit!

Go on the Boot Camp and look at the rules. I just started and am no expert but your way isn't Boot Cap, I know that!

I’m low-carbing right now, and for comparison my food today will be:

Breakfast- none as I also do intermittent fasting
Lunch- 2 eggs scrambled, 50g smoked salmon and handful spinach
Dinner- chicken fajita salad- chicken fried with spices on salad of lettuce, avocado and sour cream. Might add tomatoes.
Snack- 1 piece 30g cheese,
Drinks- coffee with cream and sparkling water.

According to MFP that comes out as just under 1300kcal, and 8g carbs. I usually stay sub-20/30g

Low carb isn’t a magic panacea. I’ve been doing it consistently for 7 weeks now and need to be careful with what I eat still. I’m still even working up to reintroducing berries in my diet!

@MariaWaria I'm amazed that you say you were inspired by Bootcamp, because you diet bears very little resemblance to what is recommended!

Why don't you come and join us? It's a lot easier to do it along with other people, and you'll get a whole load of help and support along the way too.

You've convinced me - I'm learning from the Bootcamp thread and have upped my veg, lowered my fruit and ditched the cheese.

You don't need to ditch the cheese!

Have you read Bootcamp rules? If you haven't, go and find the link to the spreadsheet, which is always in the first post of each week's chat thread - and the rules are on the tabs at the bottom.