Sarmishta Posted March 17, 2015 Share Posted March 17, 2015 I'm on day 2 of my whole 30 program, and neither I nor my hubby seems to be (yet) having the symptoms that are mentioned in the day-to-day care guide. We did prep up much last week itself by cutting down added sugars and gradually reducing our milk intake. Would this affect the adverse reactions felt by many during the program? I am attaching my food log for the last 2 days. Do let me know if this is normal, or if I am missing something here. Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted March 17, 2015 Moderators Share Posted March 17, 2015 Welcome! The worse you eat before you start your Whole30, the worse the first few days are, and conversely, the closer to Whole30 eating you were in the days before you started, the better your first few days will go, so you definitely helped yourselves by cutting out the sugar beforehand. You are a little heavy on the fruit -- try to limit it to 1-2 servings per day, and always with a meal, not by itself. Your goal is three meals a day with no snacks, but if you're truly hungry and need to eat, have a mini-meal with protein, fat, and vegetables. If you consistently need a snack every day, your meals may not be big enough. The template allows for a range of amounts -- 1-2 palm size portions of protein, 1-2 thumb-size portions of fat, and then aim for 2-3 cups of vegetables or more, so play with the amounts until you figure out what's right for you -- and don't be afraid to change that throughout the course of the month as well. At certain times in your menstrual cycle, for instance, you may find yourself much hungrier than normal, and that's okay, just eat more. Larabars and similar bars are really recommended for emergencies only -- as in you're out somewhere and can't find anything else compliant to eat and must eat right that minute due to hunger. You should try not to have them on a regular basis. Finally, be sure you and your husband each base your portion sizes on your own hand size -- if his hands are larger than yours, he'll need larger servings than you do. Link to comment Share on other sites More sharing options...
missmary Posted March 17, 2015 Share Posted March 17, 2015 Shannon notes that you are high on fruit. You are also very very low on protein. The meal template really is the key to a successful whole30. Try to follow it three times a day, every day for best results. Link to comment Share on other sites More sharing options...
Sarmishta Posted March 17, 2015 Author Share Posted March 17, 2015 Thanks Shannon, Mary for your thoughts and suggestions. I was going low on protein on day 1 since I had an acidic stomach and was recovering. I do have frequent bloating/gassing after a meal and read on the forum that more starchy veggies would help initially, as also digestive enzymes. I;m wondering if there are any natural fruits/veggies which can help with this? I can try to incorporate them everyday. Link to comment Share on other sites More sharing options...
Physibeth Posted March 17, 2015 Share Posted March 17, 2015 For what it is worth - I have found that excess fructose from consuming too much fruit contributes to my bloating and gas. Acid reflux is often a symptom of not enough stomach acid not too much like we've been told. Digestive enzymes can help with protein digestion if you are coming from a context with very little protein (which you are if I recall from earlier posts). Also try to keep your veggies cooked not raw for a while and maybe shy away from cruciferous ones like broccoli, cauliflower, and cabbage as these can increase gas as well. Link to comment Share on other sites More sharing options...
baltomom86 Posted March 17, 2015 Share Posted March 17, 2015 I also didn't experience too many symptoms when I started my whole30, which I attribute to the healthy lifestyle I had before I began. Just be greatful you feel good!! I agree that you should try sticking to template. As you progress you'll be able to see what foods your body tolerantes well. Link to comment Share on other sites More sharing options...
Sarmishta Posted March 18, 2015 Author Share Posted March 18, 2015 Thanks Bethany for your tips. I have been keeping an eye on my fruit intake and the veggies you've talked about. I'm already able to see much positive change (both for myself and my hubby). My energy levels are increasing (which was one of my expectations), our sleep at night has been sound. Also, my bloating and gas has come down visibly. My meat and protein intake has upped as also my veggie intake for all meals. I find that drinking lots of water helps a great deal, and in general, just being intentional about what I eat, when I eat and how much I eat/drink. Thanks baltomom.. for your encouragement. --Sarmishta Link to comment Share on other sites More sharing options...
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