g_ortegam's Journal, 13 September 2018

dont do keto, I'm a nutritionist & dont recommend it, the weight will pile back on, proper macro ratio should be carb 40 fat 30 protein 30 

I use Mag07 4-5 times a week. It gets things moving and helps maintain magnesium levels 

MCT Oil 

I agree with JoelynnD. get your meals planned out ahead of time. eat whole healthy foods that you like. calculate and maintain mild calorie deficit.  

Fiber! Take a Senokot tablet and get some pecans into your diet. Also make sure to drink water. 

stress increases cortisol which causes a lot of gut distress including constipation. 

@JoelynnD There's a lot of people here doing Keto, myself included. We all try to be supportive here and not judgmental. Opinions are welcome but don't tell people what diet to do unless asked.  

stirfry using onions , chicken - great for moving stuff through - onions, lettuce and any ruffage such as that is great 

I just want to throw out there that I wasn’t able to control my diabetes and get off medication until I controlled and lowered my carb intake. I’ve also never found any solid published evidence that a Ketogenic diet is harmful for a persons health either. 

I agree with @00Marx00, a nutritionist has NO BUSINESS pointing out that the latest fad diet is a sham and recommending a viable, sustainable alternative.  

@Zopity Keto has been around since 1922 and recommended by the Mayo clinic. I wouldn't use the term Fad to describe it.  

Mineral oil is gentle and effective. Please make sure you are getting enough salt - lack of it can cause constipation. 

drink lots of water... also look up "Ketorade: The cure for the keto flu" It's a you tube video by Dr KenDBerry...It helped me a lot with those issues!! I also had leg cramps which this took care of as well! Just make sure that you don't try to chug it, or you will have more problems, lol Good luck 

Prunes daily will help Worked for me ! Just don’t over do them lol 😀 

Half pound of spinach before bed every night (frozen, warmed up and flavored with balsamic vinegar). Beans are good too!  

a nice big dose of magnesium might also work 

Sorry you are so stressed - good luck with getting back on track, I know you can do it!!