Started Sloooooooooooooooowly 2 weeks ago.
Sugar, carbs, alcohol (Living on bacon and yogurt )
Never knew I ate so much sugar and carbs
Body went into "shock " with a wide variety of symptoms.
pi$$1ng out yur A$$ for a week probably makes you lose at least 5# water weight.
Then came constipation.
Actually have been eating much less just cuz not hungry.
What else is there to eat ?
Yeah, the Hersey Squirts bothered me, too, but I added broccoli to my menu (with gobs of butter), and that helped. I also used Pepto to get past the extended bouts where i needed to remain 5 feet from the toilet. The "experts" preach about prebiotics and probiotics to balance out the good bacteria in the intestines now that you're digesting almost no carbs and mostly protein and fat. Apparently the microbes that help manage digestion are different. I tried the prebiotics before meals and really couldn't tell if there was any difference. YMMV
Any fiber-rich foods help, but there's a short list of veggies that are keto-friendly and zero-carb. Berries can help, but watch out how much you eat. Most fruits contain natural sugars, but berries also have fiber which reduces their net carbs.
#1 thing to add if you haven't is intermittent fasting
It's recommended you do all your eating within a maximum 8 hour window. That gives you a 16 hour fasting period before you consume any more than a couple of calories. Some beverages are 100% fine to have in the morning before you stop fasting, such as black coffee, green tea, water, and sugar-free electrolyte drink mixes. Vitamin supplements are also fine.
Basically, avoid 99.99% of calories during the fasting period. After that, fat, oil, meat and dairy are "all you can eat." If you limit the total calories to a reasonable amount each day based on weight loss goals and physical activity, you should become accustomed to the fasting schedule without getting hungry.
I normally don't eat until after 2PM, and i try to stop by 9PM, usually sooner, but sometimes I just eat later because I'm not that hungry, especially if I had a filling afternoon meal.
Any time you eat something, it can cause an insulin response. One purpose of this diet is to reduce insulin responses and increase insulin sensitivity. Fasting gets your body in the pattern of not expecting food every few hours when you're awake. Eating 3 meals and snacks keeps the body in a continuous state of insulin production.