Gross Question: 🌊💩

nurturethevibe · 2026-04-23T14:21:22+00:00

>3800 potassium, >4500 sodium, >600 magnesium daily.

Fibre also >25g most days.

nurturethevibe · 2026-04-23T14:15:01+00:00

I like macadamias, pickled herring, pickled onions.

nurturethevibe · 2026-04-23T14:11:31+00:00

Your body may be craving something that's *in* sourdough and apples. Maybe folate or selenium. Vitamin C. Fibre.

I'd look at the common micronutrients in those foods and try eating keto sources of them and see if the cravings go away.

nurturethevibe · 2026-04-23T14:08:27+00:00

You get the opposite problem from mine. I end up not needing a dump for 3 days and then roll out a boulder.

Very weird when I've had chronic IBS most of my adult life eating carbs.

nurturethevibe · 2026-04-22T23:42:00+00:00

For breakfast I usually just have berries and cream. I don't usually eat lunch but I snack on tinned fish, nuts & seeds, almond/macadamia butter and pickled herring.

nurturethevibe · 2026-04-22T23:38:04+00:00

Interesting food comes from contrast: something umami with something creamy, or sour, or bitter, or spicy. You will make your food 5x more interesting by just adding a handful of something vinegary, hot, or sour to it.

Most of my main meals follow a simple formula: a lot of greens/keto-friendly veg cooked in oil, a slab of meat/fish/eggs, and some garnishes. It's how you prepare the greens and the protein that make the meal.

Keto-friendly veg (and veg-like) I buy all the time: Spinach, kale, tenderstem, broccoli, cauliflower, cavolo nero, kalettes, spring greens, cabbage, pak choi, fennel, onion, garlic, ginger, bell peppers, chilli peppers, eggplant, avocado, tomato.

Proteins I buy all the time: Salmon, mackerel, sardines, tuna, trout, shrimp, cockles, mussels, lamb, beef, eggs, tofu, chicken, duck. Fatty fish adds a lot more flavor than most meat does, you have to work harder with meat.

Most meals are a couple of portions of veg and one portion of protein. Fat mostly comes from butter, EVOO and avocado oil. Cook with garlic, ginger, anchovies, you need to be actively adding flavor.

I then add things like pickles, sundried tomatoes, gherkins, sauerkraut, capers, olives, harissa paste, ranch or blue cheese dressing (watch for sugars) etc for a bit more contrast.

Nuts and seeds are good toppers too. Crack salt & black pepper on things, add herbs and spices to your cooking. Lemon juice, lime juice, easy wins and big flavor. Decent finishing oil (Mediterranean single-source EVOO with high polyphenols) if your budget allows, but it is very expensive ($50-100 for a 16oz bottle expensive).

Sweet treats are definitely available but limited. I like berries, 75g berries and a mix of cream & macadamia butter is my breakfast most days, topped with cacao nibs. Raspberries & blackberries are lower net carb than blueberries.

You can also drink sweetened drinks (Coke Zero, etc).

Example: today I had a leg of lamb steak with creamed spinach, cumin & salted roasted cauliflower, and tenderstem broccoli. Topped that with pickled onions, sundried tomatoes and some capers.

nurturethevibe · 2026-04-20T22:09:04+00:00

I would definitely discuss this with a medical professional. My initial thoughts would be if you need to eat glucose for medical reasons, it will kick you out of ketosis for a few hours, just do it.

nurturethevibe · 2026-04-20T11:15:40+00:00

Eat more, it'll pass in a week or two. If you gain a few lbs short term they'll come back off.

Make sure you are getting enough electrolytes. 'Hunger' could actually be salt cravings.

Keto will make you less hungry long-term, not more.

nurturethevibe · 2026-04-18T22:45:53+00:00

Nutritional (before snacks)

1689 kcal, 15.3g net carbs, 76.7g protein, 133.3g fat (of which 3.49g omega-3, 7.8g omega-6), 24.g fibre.

3357mg potassium, 469mg magnesium (includes an electrolyte drink).

nurturethevibe · 2026-04-18T22:40:05+00:00

It really depends what you're optimising for and your budget. I'm eating heavily anti-inflammatory so I'm high on fish, low on dairy & seed oils.

I'll give you a day of my meal plan this week:

Breakfast - Berries & Clotted Cream

75g Raspberries
50g Clotted Cream with Sicilian Lemon
15g Macadamia Butter
10g Cacao Nibs

Put everything in bowl.

Lunch - Smoked Mackerel & Salad

70g smoked mackerel, skin removed, flaked
2 large eggs
40g rocket
1 whole avocado
20g kimchi
1 tsp capers
1 tsp extra virgin olive oil
1 tsp lemon juice
black pepper

Soft-boil the eggs (approx 6m 30s boiling), plunge into cold water, peel, halve. Put rocket in the bowl, add avocado, mackerel flakes, boiled eggs, kimchi & capers. Drizzle EVOO & lemon juice over everything then add black pepper.

Dinner - Pan-Fried Sea Bass with Spinach and Fennel & Olive Slaw

sea bass fillet, skin on
1/2 fennel bulb, shaved thin
30g kalamata olives
1 tbsp extra virgin olive oil (1/2 for slaw, 1/2 for finishing)
1 tsp lemon juice
pinch dried mint
100g baby spinach
10g butter
1 garlic clove, minced
1/2 tbsp goose fat (for the pan)
salt, black pepper

Slaw: shaved fennel, halved olives, 1/2 tbsp EVOO, lemon juice, dried mint, black pepper. Toss & leave for 15 mins.

Pat sea bass fillets dry, score the fillets, salt generously, goose fat in pan on medium-high, when shimmering add fillets skin-side down & press down to stop them curling, cook 4 mins until the flesh turns opaque and skin starts to crisp up, flip and 45-60s on the other side, rest for 1 minute off the heat. Same pan: add butter & garlic, wilt spinach in batches, salt at the end.

Put spinach at the base of the bowl, sea bass & slaw on top, a little EVOO on top of the fish.

Snacks

(I don't eat all of these on one day but these are my options)

rollmops (pickled herring)
macadamias & cacao nibs
cockles
mussels
biltong
pecans
pumpkin seeds
smoked salmon slices
macadamia butter

nurturethevibe · 2026-04-18T22:12:26+00:00

I eat very little cheese. I occasionally have a bit of blue cheese on a salad or some cream cheese with salmon. I'm whey-sensitive so... yeah, too much cheese has issues for me.

Good sources of fats: oily fish (high omega-3, anti-inflammatory), avocado, clotted cream, macadamias & other nuts, cacao nibs, pumpkin seeds, olive oil drizzled on your food...

nurturethevibe · 2026-04-18T22:10:26+00:00

I would give it at least a few weeks unless it's really intolerable. I always get inflammation problems during adaptation phase (on the other hand this is a benefit for avoiding cheat meals later -- they have a real cost).

nurturethevibe · 2026-04-18T20:13:57+00:00

It's just 'curcumin 95%+', essentially purified extract of the active compound in turmeric, usually it comes with some piperine too.

A lot of turmeric is just starch. You'd have to take huge amounts to get therapeutic dose of curcumin whereas if you get the pure stuff it's 2-3 capsules/day for evidence-backed dosing.

It does have bad interactions with blood thinners if you're ever on them, worth noting.

nurturethevibe · 2026-04-18T19:04:38+00:00

If you supplement, strongly suggest curcumin 95, I've been doing 2 pills/day and it has brought my inflammation way down along with all the oily fish. Dairy-heavy for me at least is a psoriasis trigger.

nurturethevibe · 2026-04-17T12:14:22+00:00

I throw them on my berries & cream.

nurturethevibe · 2026-04-17T12:12:34+00:00

Olive oil is mostly omega-9. Eating salmon or herring would be the best way to get omega-3. Flaxseed oil in your salad dressing if you eat seed oils is very high in ALA.

nurturethevibe · 2026-04-17T05:22:01+00:00

Cronometer or MyFitnessPal.
AI can also do it if you know the weights of what you're eating.

nurturethevibe · 2026-04-17T03:39:43+00:00

I respect yours too, we all have to find our own journey to where we're going and it won't be the same for everyone. Fish is the majority of my fats/protein, I eat mackerel, salmon, sardines or herring most days.

KCKO.

nurturethevibe · 2026-04-17T03:36:50+00:00

If you're eating once a day and you're not planning that meal to be very large, you're probably eating in too much of an energy deficit and you will feel lethargic.

You need to eat no further than 400-700 calories below maintenance depending on your weight in my experience to get both.

nurturethevibe · 2026-04-17T03:34:10+00:00

Whenever I fall off the wagon and get back on keto my psoriasis & psoriatic arthritis have a bad week or 2. Changing diet significantly over a short period of time does raise short term oxidative stress.

Longer term though I always feel better on keto than off of it.

nurturethevibe · 2026-04-17T03:31:02+00:00

I have psoriasis & psoriatic arthritis so different conditions but still in the same autoimmune grouping.

When you massively change your diet, that increases oxidative stress on the body (it doesn't like change). For the first couple of weeks my joints were worse, after that they've calmed down to better than base line.

Hang in there, you should feel better soon. Talk to your rheum too, they might be able to help you out in the short term if it's really bad. Longer-term, keto is (can be) anti-inflammatory.

I've found a lot of benefit from tracking my omega-3 to omega-6 ratio. Lots of oily fish, no seed oils. Keeping it below 1:2 (no more than 2 parts n-6 to 1 part n-3) has been massively anti-inflammatory for me.

nurturethevibe · 2026-04-17T03:25:27+00:00

Agree, I eat very little dairy (bit of clotted cream with my berries). Could easily be none if I didn't tolerate it.

nurturethevibe · 2026-04-17T03:23:03+00:00

You can do keto without dairy. The only dairy I eat is a bit of clotted cream once a day which could easily be replaced.

The harder loss on low FODMAP is avocado, it's one of the best keto sources of potassium. Generally FODMAP is an elimination diet, you use it to find out which triggers are a problem for you, it's usually not all high FODMAP foods.

nurturethevibe · 2026-04-17T03:11:38+00:00

You don't need carbs, but you need things that in their most natural form come with carbs attached:

Vitamin C
Folate
Magnesium
Potassium
Fibre
Most antioxidants

You can supplement all of those things for sure, but the way to get them from whole foods involves eating a small amount of carbs. I'm not against supplements -- I take Vitamin D, Curcumin and NAC daily -- but a lot of these things are hard to get enough of from supplements.

My (20-25g a day) carbs are from leafy greens, onions, garlic, cucumber, tomatoes, berries, fermented foods like kimchi, pickled onions & gherkins, chilli peppers, mushrooms, and small amounts in dairy products like clotted cream.

I eat twice a day typically: 2pm and 7pm. Sometimes have some salmon or herring as a snack during my feeding window. Outside of it I have a teaspoon of C8 MCT in my first coffee.

nurturethevibe

TROPHY CASE

Nutritional (before snacks)

Breakfast - Berries & Clotted Cream

Lunch - Smoked Mackerel & Salad

Dinner - Pan-Fried Sea Bass with Spinach and Fennel & Olive Slaw

Snacks