Handling the first week lows?

[bluebells]

I did a whole30 up to day 17. At the end I was feeling great by then but ate something I found out later wasn't compliant. Starting over now and wondering if there is a way to speed up switching to fat adaptation or reducing the energy lows. I want to start again ASAP but will have to do work that requires a lot of concentration this week. My time is fairly flexible, so I can even take naps, but I still have to spend a lot of time being focused and mentally productive.

 

Last time I was too tired or in a brain fog and couldn't get all my work done, but the schedule was more flexible in summer. Before you ask I was definitely eating enough and sticking to the meal template with a variety of proteins and plenty of fat, drinking lots of water, getting a good night's sleep and not working out except for walking. I also took some glutamine between meals.

Now I have tighter deadlines. Does anyone have tips on how to try to get past the initial transition? Is there any way to speed up moving to fat-adaptation? Or help with the first week tiredness? 

 

From reading the books and blog it sounds like I might move into fat-burning mode more quickly if I cut out fruit and really try not to snack between meals.  Anyone have any ideas about that? Or other tips?  I'm open to food, lifestyle, workout ideas, anything - I'd really like to start again now and not have to wait a couple weeks.

[ShannonM816]

When you stopped on day 17, how long ago was that, and how have you been eating since then? If that was just a few days ago and you haven't gone wild eating sugar and bread and stuff, your first week now may not be as bad as your first week was the first time.

 

Other than that, make sure you have at least one serving of starchy vegetable a day, maybe more if you're very active (even if you don't "exercise" per se, if you have a job where you're on your feet all day and walking a lot, you may feel better with more than a serving), prone to depression or anxiety, or are a woman who is nursing, pregnant, or in the week leading up to your period.

 

Also keep in mind that you need to salt your meals to taste -- lack of salt can cause headaches and lack of energy as well, and especially if you're coming from a background of lots of processed foods or restaurant meals, you're likely to consume a lot less salt on a Whole30 than you would have before.

[bluebells]

I ate fairly well before starting Whole 30 and am overall healthy and at a fine weight. Day 17 was 9 days ago (Wednesday) - I had protein I think was cooked with butter and didn't realized it until I didn't feel as good the next day. (Which was such a surprise.) I stayed whole 30 eating for the next several days until Monday night. I had the chance to eat at once in a life time restaurants this week and had planned to go off-plan for dinners, so I ate Whole30 except for M, Tu, W, and yesterday. Very fresh farm-to-table food, but with butter, wine, a little pasta, and small desserts.

 

Very happy to get back to Whole 30 today, but worried about crashing in a couple of days. I really can't afford to have days/afternoons where I'm completely checked out and don't want to have to stop this round because I can't concentrate.  I thought that some of the moderators here with a lot of experience might have tips on how to optimize the first week or get myself into fat-adapted mode quicker. Several seem to suggest that leaving enough time between meals helps the hormone shift.

 

I'll definitely keep the starchy veg and salt in mind.

[GFChris]

Not sure there is a way to speed up the fat adaptation process.  The more you eat Whole30-compliant food in meals of 1-2 palms of protein, 1-3 cups of veggies and a compliant fat, the better your chances.

From a best-practices perspective on hormonal balance, we recommend having your first meal within an hour of waking, and building your meals of protein, veg and fat as described above, to satiate you for 4-5 hours.  We also encourage you to have pre and/or post workout meals, as needed, when you conduct intense exercise. 

Otherwise, if you are genuinely hungry in between meals (litmus test: you could eat something bland like steamed fish and broccoli), the recommended snack is a mini meal of protein, carb and fat.

 

[Tom Denham]

"Speeding" things up is how we got in the mess we are in now. There is no speedy fix. If someone tells you they have a speedy fix, they are part of the problem, not the solution. 

 

You should be fine given your recent history. Just be sure to eat some starchy veggies every day to keep your energy levels up. 

[bluebells]

Thanks for the advice everyone. Unfortunately, I've reached the rough patch on Day 4 - I feel fine, mostly, but am light-headed and really having trouble concentrating enough get my (mentally demanding) work done.  

 

I guess you're right, Tom, and there's nothing to do at this point but be patient and go through the process. It's stressful because I really don't know if I'll be able push through to meet deadlines today and tomorrow, but at least it helps to remind myself how much better I should feel in a few days.

[jmcbn]

Thanks for the advice everyone. Unfortunately, I've reached the rough patch on Day 4 - I feel fine, mostly, but am light-headed and really having trouble concentrating enough get my (mentally demanding) work done.  

 

I guess you're right, Tom, and there's nothing to do at this point but be patient and go through the process. It's stressful because I really don't know if I'll be able push through to meet deadlines today and tomorrow, but at least it helps to remind myself how much better I should feel in a few days.

Fat is your friend here - eat some fat for brain health & energy and you might just find you'll be better enough focused to get that demanding work done.

[bluebells]

Thanks for the quick response (as I eat another spoonful of ghee).