What makes you bloated on keto?

[brooky_babe85]

I'm sure it's different for everyone but I'm trying to get a list together because lately I've been really bloated and just working out what is the cause......

[Nutir]

carbups

[LC44]

let me know when you find out!! i just started keto last week and was incredibly bloated for like 3-4 days (and still kind of am). maybe the dairy?

[MarkVI]

Vegetables!!!! oh so many farts lol

[Jane_DOH]

I'm sure it's different for everyone but I'm trying to get a list together because lately I've been really bloated and just working out what is the cause......

The most obvious! Are you having bowel movements daily? And are you drinking enough water? I believe you will retain water if not drinking enough

[juice1348]

The most obvious! Are you having bowel movements daily? And are you drinking enough water? I believe you will retain water if not drinking enough

Why would you retain water??? Unless you are injesting a lot of sodium and/or unintentionally eating Carbs, you should shed the water.

[jaim91]

carbups

x100! I'm so insulin/carb sensitive now, that ANY tiny teeny amount of carbs gives me an 8 month preggers belly.

[Nutir]

x100! I'm so insulin/carb sensitive now, that ANY tiny teeny amount of carbs gives me an 8 month preggers belly.

I just came back from a 4days carbup/cheat, I felt like **** all the time (except from when I was drunk with my cousin - best time I've had in a long ass time ).

At the end of it, I felt fatter than when I first started keto, had bad gas (sorry for that detail ^^) which never happens on keto and was tired all the time..


Just came back from groceries, feels good to buy 20eggs, lots of burgers, bacon, chicken and lettuce again

[juice1348]

I just came back from a 4days carbup/cheat, I felt like **** all the time (except from when I was drunk with my cousin - best time I've had in a long ass time ).

At the end of it, I felt fatter than when I first started keto, had bad gas (sorry for that detail ^^) which never happens on keto and was tired all the time..


Just came back from groceries, feels good to buy 20eggs, lots of burgers, bacon, chicken and lettuce again

After my Sunday carb-up I felt like my stomach was literally going to explode. I spend all day monday drinking black coffee and drinking water with ZERO hunger, lol.

[bigg_K]

carbs and alcohol. and I mean bad carbs, processed crap. A little fruit here and there doesn't make things go to hell like some spaghetti, cereal, or bread

[jaim91]

After my Sunday carb-up I felt like my stomach was literally going to explode.

On Sunday, my stomach did explode

DUM DUM DUM!!!

[Jim K]

Vegetables!!!! oh so many farts lol

true....what Ive noticed is i pretty much NEVER fart with my keto.......

Give me some ice cream or a pizza, and I'll be rippin **** all day i bet

I usually bloat big time after just about every meal, i need to start eating small portions regularly....

on keto its mainly coke zero

[lbendall]

true....what Ive noticed is i pretty much NEVER fart with my keto.......

Give me some ice cream or a pizza, and I'll be rippin **** all day i bet

I usually bloat big time after just about every meal, i need to start eating small portions regularly....

ditto

things that bloat me are

veges(garlic , onion mainly) , dairy , sugar alcohols , sodium , gluten , carbs

stick to spinach salad and meats/eggs and you WILL be lean and gas/water free

[archenemy24601]

Keto and water retention and bloating:
In short, when getting into nutritional ketosis, you deplete your glycogen stores from your blood, liver, and muscles respectively. For every 1g of muscle glycogen stored, the body stores 3g of water. (That's why bodybuilders who deplete their carbs at showtime feel "flat." Their muscles are literally less full.) SO ONTO KETO AND BLOATING, a few can be causing the bloating. Because your body strives to maintain a constant water:salt ratio, pulling the water from the muscle bellies will leave your body with less places to store water. However when the body loses so much water, it also excretes sodium to keep the concentration in homeostasis. So this leaves the body in a mild state of dehydration = harder stools = more difficult time passing. I often suffer from this. To fix it, I intentionally add salt (appx. 1-2g/d) and potassium to my diet (to make sure I have enough electrolytes) and aim to drink about 1 gallon of water. This keeps the body at its ideal water:salt concentration, which results in more water in the gastrointestinal system = looser stools, less bloating. In America, we all know how sodium has been demonized, but when in keto, it's important to eat sufficient amounts of electrolytes to keep your electrolytes in balance (electrolyte imbalances can be damaging to the heart and endocrine system), and also to drink more water then you think you'd need because your body has a lessened ability to store it.


SUMMERY FOR THE PEOPLE WHO DONT NEED TO KNOW THE SCIENCE BEHIND IT:

Bloating in keto is probably caused by 2 things:
1. Vegetables - try switching up your vegetables to see if you react differently to different veggies.
2. The body's water:salt homeostasis:
The body keeps a constant ratio of salt to water. When you deplete water stores from going keto, your sodium is lowered to. This results in less water in the GI tract and harder stools.

[hossjob]

Overeating veggies
Too much fat at a meal
Too much sodium at a meal

SO many things can cause this. The biggest thing is you probably consumed something out of the ordinary. COuld have been that you had way more fats one meal than you are used to or you consumed more sodium than you are used to.

I don't know why people are so against bloating when trying to lose weight. Bloating makes me not want to eat. Nothing is cooler than not having the urge to eat when in a caloric deficit.

[LimpDawg]

Isn't keto suppose to do the opposite? Besides, what are the benefits of keto as opposed to a balanced diet?

[nzgs]

Anything difficult to digest will cause bloating so it's very individual. The gut will produce bacteria in response to certain food types; some are suited for meat, some for vegetables etc. A drastic switch in diet can mean that your gut isn't adapted for those foods yet.

Isn't keto suppose to do the opposite? Besides, what are the benefits of keto as opposed to a balanced diet?

A keto diet is a balanced diet. Most of the carbs that we typically eat didn't exist before the dawn of the agricultural age and the onset of various new health problems (like malocclusion of the teeth for example).

[giorgi3092]

Can't say on dry facts :/

[EjnarKolinkar]

Keto and water retention and bloating:
In short, when getting into nutritional ketosis, you deplete your glycogen stores from your blood, liver, and muscles respectively. For every 1g of muscle glycogen stored, the body stores 3g of water. (That's why bodybuilders who deplete their carbs at showtime feel "flat." Their muscles are literally less full.) SO ONTO KETO AND BLOATING, a few can be causing the bloating. Because your body strives to maintain a constant water:salt ratio, pulling the water from the muscle bellies will leave your body with less places to store water. However when the body loses so much water, it also excretes sodium to keep the concentration in homeostasis. So this leaves the body in a mild state of dehydration = harder stools = more difficult time passing. I often suffer from this. To fix it, I intentionally add salt (appx. 1-2g/d) and potassium to my diet (to make sure I have enough electrolytes) and aim to drink about 1 gallon of water. This keeps the body at its ideal water:salt concentration, which results in more water in the gastrointestinal system = looser stools, less bloating. In America, we all know how sodium has been demonized, but when in keto, it's important to eat sufficient amounts of electrolytes to keep your electrolytes in balance (electrolyte imbalances can be damaging to the heart and endocrine system), and also to drink more water then you think you'd need because your body has a lessened ability to store it.


SUMMERY FOR THE PEOPLE WHO DONT NEED TO KNOW THE SCIENCE BEHIND IT:

Bloating in keto is probably caused by 2 things:
1. Vegetables - try switching up your vegetables to see if you react differently to different veggies.
2. The body's water:salt homeostasis:
The body keeps a constant ratio of salt to water. When you deplete water stores from going keto, your sodium is lowered to. This results in less water in the GI tract and harder stools.

Or as OP was 5'6" and 109 in 2008 maybe a tic-tac would cause perceived 'bloating' and OP jsut needed to relax and quit expecting to look vacuum packed 24/7? But it's some fundamentally good generic info you posted on eating adequate salts, and staying hydrated.

You never really know when folks post about 'bloating' if they are talking about soft fluffy midsection, slightly distended abdomen or needing to drop some friends off at the pool though.

[LimpDawg]

Honestly bloating shouldn't make a huge difference if you're lean besides maybe 5-10lbs on the scale. Just don't be stupid and eat 3000 calories worth of candy and other crap.

[LimpDawg]

Or as OP was 5'6" and 109 in 2008 maybe a tic-tac would cause perceived 'bloating' and OP jsut needed to relax and quit expecting to look vacuum packed 24/7? But it's some fundamentally good generic info you posted on eating adequate salts, and staying hydrated.

You never really know when folks post about 'bloating' if they are talking about soft fluffy midsection, slightly distended abdomen or needing to drop some friends off at the pool though.

This, a lot of ppl dry out by water manipulation or diuretics for pics/events. Trust me you can't look dry 24/7 while being healthy.

[Bethstwins21600mama]

Or as OP was 5'6" and 109 in 2008 maybe a tic-tac would cause perceived 'bloating' and OP jsut needed to relax and quit expecting to look vacuum packed 24/7? But it's some fundamentally good generic info you posted on eating adequate salts, and staying hydrated.

You never really know when folks post about 'bloating' if they are talking about soft fluffy midsection, slightly distended abdomen or needing to drop some friends off at the pool though.

Nailed it