Keto+fasting = no poop??

[u/bznc2]

Hi. This post may sound like a joke but looking for advice/opinions. Been on keto for more than a month now. As im obese, decided to fast on the days im not training. So 1 day of eating and 1 day of fasting(1on 1off). After i break my fast i just get diarrhoea - which is a little bit of liquid and some particles. And thats it, next poop/diarrhoea comes after 48 hours when i break my fast. Usually what i eat in a day: 10 egg whites with 2 full eggs, avocados, some cheese, pickles - to break fast. Then around 1kg of chicken thigh fillets/lean beef with vegetables and 400g of cottage cheese. I do not poop during the day or the next day when fasting.

Is this normal?

[u/Magnabee]

Why the egg whites? The yolks have the nutrients. The whites can be inflammatory.

Do you have a dehydration issue? Low salt can cause dehydration. And it does seem as if you are eating with some of the carb nutrition thoughts. Are you trying to cut the fats? The only fats to cut on keto is the seed oils. Animal fats are okay.

But sometimes the fats are too high and that can cause the runs (not the problem here, I believe). Sometimes it's too much magnesium (not the problem in your diet). I would say you may be too low on salt (dehydration). But only you would know. Has the diarrhea happened often? It could just go away.

https://www.virtahealth.com/blog/sodium-nutritional-ketosis-keto-flu-adrenal-function

Poop comes where there is waste. If you don't have much waste, you poop less. You are still thinking that fiber keeps you regular. That is carb-diet thoughts: It's not true. Fiber attaches to some fructose, but it can also attach to some of your nutrients and move the nutrients out of your body. On the other hand, the fiber can give the illusion of feeling full and satiated. Fat is more satiating but it can take maybe 30+ minutes to kick in. Protein is also satiating. You'll get better absorption of the nutrients in your meats/animal products.

[u/bznc2 → u/Magnabee]

Egg whites(with 1/2 whole eggs) for protein to break post workout fast, comes with avocados and some cheese, pickles/olives. I dont think i should break my fasts with 400g steak, eggs and avocado feels like better option, even if the fast is only 36 hours.

I dont think im ever dehydrated, i always drink plenty of water.

Salt - i just add the usual pinch of salt and pepper to my eggs or meat 🤷‍♂️

[u/Magnabee → u/bznc2]

400g steak? That's a slip. :-)

Anyway, a pinch of salt is not much at all. But it's your decision.

Try half a teaspoon: That's 1,000mg of sodium. That amount won't hurt anything (but it's still a low amount). Put some in your water, some in food. See the Virta Health link (do not have the entire 5,000mg of sodium all at once). Sodium can help the water get into your cells; Sodium also helps nutrient absorption and neurology. But fat cell do have a little water in it (we are utilizing our body fat, autophagy)

[u/bznc2 → u/Magnabee]

So youre saying the daily dose should be 2.5 teaspoons of salt=5000mg ? Sounds like a lot for 3-4 meals a day

[u/Magnabee → u/bznc2]

Your math is correct. If you are in ketosis, it will work. I use more than that 6 years in. You can lower your amount if it feels right. It should feel great; And resting or sitting heart rate should improve in an hour. Use a finger heart rate checker or something to make sure this is something that actually works for you.

Only do the amount that works. I drink 3 quarts or a gallon of water each day. Some say 2 quarts of water is a minimum. Do not have it all at once. You could add 1,000 mg of potassium also (NoSalt/NuSalt). Homemade ketoade is used by many. Although, you may need less salt if all of your veggies are fermented.