✩‧Lost 30lbs on keto✩‧ concerned about weight loss once target goal is hit

Hotlongs

Hotlongs

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I am a woman and in my 30s

Over the past 3 months, I have lost 30 lbs and avoided new food allergies. I am scared of going off keto because most veggies and carb rich foods have been triggers for horrible stomach issues that I have developed. Fat makes my pancreas/bowels angry as well, so increasing my fat macro to compensate feels unwise.

I honestly feel my best fasting.

I have done a FODMAP and elimination diet before but everything feels unsustainable for avoiding weight loss.

Does anyone have ideas for what I can try?

I have started low dose tirz for anti-inflammatory properties that absolutely helps. 250mcg/wk

My triggers are largely

1. Fructans​#-1-fructans
  • Found in: wheat, garlic, onions
  • Extremely common trigger (especially garlic/onion)

2. Lactose​#-2-lactose
  • Found in: milk, soft cheeses, ice cream
  • Issues often tied to Lactose Intolerance

3. Fructose​#-3-fructose
  • Found in: apples, honey, high-fructose corn syrup
  • Problem when fructose > glucose

4. Polyols ​#-4-polyols
  • Found in: sugar-free gum, stone fruits (like peaches, plums)
  • Includes sorbitol and mannitol

5. GOS (galacto-oligosaccharides)​#-5-gos-galacto-oligosaccharides
  • Found in: beans, lentils, chickpeas

Even sourdough bread gives me issues if I eat too much.
 
I am still trying to work out somewhat similar problems. Long term ulcerative colitis with ongoing issues despite being in "remission" plus some degree of ibs-d.

Unfortunately working out what you can eat safely is hard, and takes carefully controlled experiments usually over a long time to work out.

If you can get to a diet with minimal to no symptoms, more or less a fodmap elimination diet, then adding small amounts of foods in at once over a few days is probably the most efficient strategy, once you add more than one thing at a time it becomes almost impossible to work out what is going on.

If it is the d type of ibs then psyllum husk fiber can actually reduce it rather than make it worse, which is not obvious and it helped me a bit. P.E.A. is worth considering if pain is a major issue.

I found that both fat content and total number of calories per meal made a difference, so lower fat and smaller meals helped. I also found it state dependent, so how bad it was the previous day altered how bad it is the next day, which also makes it hard to work out food issues.

Lactose is the easiest to avoid either with lactose free dairy or lactase enzyme pills which are cheap.

Unfortunately it is a poorly researched field in medicine, with a few different medications that might sometimes help and are sometimes worth trying, which is not great.

If you can find a doctor or gastro who is interested, that could be very useful, but out of all the gastros I have ever seen none were interested in helping with symptoms that were not directly related to the inflammation of ulcerative colitis.

I recently saw some enzymes for sale that digest the relevant fodmaps, do not know how good they are and likely to be expensive at $1 a pill and you might need 6 - 10 or more a day.

fodzyme, Intoleran Quatrase, FODMATE, sound good but have not seriously read the research as the price makes it impractical anyway.

I found chatgpt in research/scholar mode to be very useful in going through treatment and diet options, and analysing fodmap and fiber in foods. Not sure I would trust the normal AI versions.

After losing nearly 80 kilos and totally changing my diet I managed to get symptoms down to about 3/10 from about 6/10. Not perfect but a lot easier to live with.
 
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