Day 18- very frustrated

[amuller]

I am currently on day 18 of my first Whole30. I've passed the craving stage, and I'm not feeling as bad as I did the first two weeks.  I eat three solid meals a day following the meal template outlined in the book, and I've been making the effort to make sure I have enough fat in my diet, but I'm still having a few issues that are making me feel very frustrated with this whole process.

 

Before starting the Whole30 I was a very active person, I did pretty intense workouts every day with no problem.  Since starting the Whole30 I have had such low energy levels that I have't been able to work out at all until yesterday.  My energy levels seem to have evened out, but I still have a lot less energy than I did before I started.  I read elsewhere on the forums that I should try upping my starch intake to try to improve my energy levels.  I already eat one whole potato every day (white potato, I have texture aversion and cannot eat sweet potatoes), should I add another to try to get more carbs?

 

I also noticed that in my first week of the Whole30 I stopped bloating almost completely, but now I am just as bloated as I was before I started the program.  The only thing I can think that I'm doing differently now than I was in that first week is that I've added more fat into my meals.  I have also been very constipated for the past week, which might be causing the bloating.  I have always had a hard time passing my bowels, I would only go every few days or so, but I've never really been constipated like I have been lately.  I've also read on the forums that many people take supplements to help with this, but I really can't afford that right now.

 

I feel like I'm trying to do everything right, and I'm putting in all this effort, and it's very frustrating to not be seeing any results.  Any advice would be a great help!

[Karen_Suep]

Are you currently working out? If so, pre wo and post WO "meals" may help with energy

Are you eating enough? It's difficult to tell without knowing how your meals are composed. Can you post a few days worth of meals and how they are composed in relation to the meal template? Include quantities and types of foods (instead of "veggies", say things like "broccoli" etc)

Are you drinking 1/2 oz of water per lb of body weight? Lower amounts can definitely affect energy and digestion.

Supplements for constipation are a suggestion. It may be that all you need is a tweak to your meals.

[Carlaccini]

Okay - you start by listing out your meals for the past couple of days.  We ask that you please be specific - avoid things like : lots of vegetables.  We ask this as there are some veg out there that do cause digestive distress.  Please also let us know how much water you are consuming as well as sleep.

 

Constipation can be caused by a variety of factors - anything from not drinking enough water (recommendation is half your body weight in ounces daily - so an 120 lb person would need to consume 60 ounces minimum) to not eating enough starchy veg (seriously starchy veg can make a world of difference for some).  Also not eating enough will cause your body to hold back on letting things out.  So it's very important that you give us details.

[amuller]

For breakfast I usually have two eggs, a potato, and tea with coconut milk and coconut oil.  Lunch I've been having spicy beef with cauliflower rice and broccoli with homemade chipotle mayo.  Dinner I have buffalo wings made with ghee and complaint hot sauce, with coleslaw made with homemade mayo.  I'm very rarely hungry between meals and sometimes have to force myself to eat.  I drink about 100 oz of water every day, which I've been doing since before starting the program.  I just started working out again yesterday, and I made myself a post-workout meal of chicken caesar salad with homemade dressing.  Working out normally helps me be regular so hopefully I'll be able to go as I get back into my workouts this week.

[liz517]

I know I may get some kick back for this response, but I'll just say what I've experienced with my body. I definitely get bloated and feel fluffy when I have too much fat. I am not anti-fat in any way, but for me personally, my body seems to thrive more on eating the minimum fat suggestion of the meal template and having a bit more carbs such as fruit, sweet potato, or even just starchier veggies like beets and carrots.

 

Fodmaps can also cause bloating - cauliflower and broccoli are both high fodmap veggies, maybe try taking those out for a few days and see how you feel!

[Karen_Suep]

Amuller, instead of a post workout meal of protein and fat, try having protein and starchy veggie (your post workout meal would be great for PREwo ). Maybe try switching your breakfast up so it has more protein (two eggs really isn't enough. It should be as many eggs as you can hold in one hand without dropping) and maybe add non starchy veggies too?

for some, cruciferous veggies (broccoli, cauliflower,etc) cause digestive issues. Mix up what veggies you eat and see if that helps. I'm not sure how much coleslaw you ate, but it may be that you aren't eating enough in general. Veggies should be the star of your meal with protein and fat the supporting actors (with enough screen time to win an Oscar) and fruits/nuts the extras.