help! Doctor recommended gluten free, keto and intermittent fasting

[MarthaG]

I’m stressed out trying to find snacks, and what to eat at each meal. I love well done toast with butter at breakfast. I’m stressesting and doctor wants me to eat gluten free, keto, and intermittent fasting. I’m starving all the times and then I pig out in cookies candy and chips.

[trents]

Martha, why has the doctor recommended these diet changes? What particular issue is the doctor trying to address with you? And what kind of doctor is this? Medical doctor or naturopathic or whatever?

[MarthaG]

Trent, she is my oncologist. I see her once a year. I’ve gained weight in my midsection. Lots of it. 

[trents]

Did this doctor or any other have you tested for celiac disease? If not, I find it curious that she would recommend you eliminate gluten from your diet.

Concerning the keto diet, it really works for losing weight. I personally know a number of people who have had lasting success with it. Basically, the keto diet trains your metabolism to use fat for energy rather than relying on carbs by eliminating most carbs from your diet and substituting foods high in fat for them. But it takes a few weeks for your body to adjust to it. So if you are cheating in moments of weakness and binging on carbs you are resetting your body's metabolic engine back to relying on carbs and hence the cravings. I'm not trying to put you on a guilt trip. I just didn't know if you knew how and why the keto diet works. For many years the medical community has preached low fat diets which moved us over to more carbs to satisfy hunger. This undermined most efforts to lose weight. We now know the obesity problem that is so rampant in the western world was not because we ate too much fat in our diet but too little and too much high carb food. A diet high in fat and low in carbs works because it addresses the hunger problem once the body adjusts. Fat satisfies while not causing blood sugar to spike and then plunge. It's the plunges that drive hunger and overeating. 

Edited December 30, 2020 by trents

[MarthaG]

Trents, I have tested for hashimoto thyroid so maybe that’s why she recommended gluten free. I understand what you are saying but what to I eat when I’m stressed out...I seem to lose it every afternoon. I just joined this site in order to get ideas. 

[trents]

Scramble an egg.

[MarthaG]

Great idea!

[trents]

Cook some bacon. Peanuts. Pecans.

If you are going to go keto, research what vegetables are appropriate for the keto diet. Many vegetables are high in carbs so there is a nutritional challenge there. Squashes are good for keto as are avocados. Green leafy veggies are good. Broccoli is not a good choice an neither are most legumes. Potatoes are high in starch so avoid them. Most all fruits are high in carbs so they are something to mostly stay away from. Eliminate dairy products that are low in milk fat. Use the natural 4% stuff.

The thing to keep in mind is that you want to satisfy your cravings with fat instead of sugar and starches.

Ice cream would be a good snack but get the kind that is made with sucralose instead of sugar.

[NNowak]

Oftentimes cancer is treated by starving the cells of glucose - ketosis. Epilepsy is another condition known for using ketosis for treatment. You may want to clarify the fasting window and how she wants you to approach this. Most people need to work up to an 18 hour fast by starting at 10, 12, 14  hours and so on. You need to know how your body works and what it needs for to reach the goals your doctor wants for you. Weight around your mid section could be estrogen dominance, cortisol, sleep disturbance, or perhaps another buildup of hormone or toxin that a detox could help. Excess weight is not always too many calories that can be starved away. That thought process leads to a frustrating and often shameful spiral to nowhere. 

Perhaps start with the gluten free diet first and focus on protein, low glycemic foods and low carbs. Stay away from packaged foods. I eat my eggs on a small baked potato with a lot of real butter, roasted root vegetables or quinoa. If you make more food for meals, you always have leftovers to grab for a quick bite. I always have a lot of protein and good sources of fat. You can maybe work in a fast from dinner to when you wake up. Put 1 Tblsp coconut oil in your coffee in the morning - it’s delicious and you will feel satiated. Think protein, good fat and colorful fiber. 
 

Don't be afraid to ask for more direction from an integrative nutritionist or seek a second opinion from a functional medicine practitioner. You have more going on than simply starving yourself will fix. 

[trents]

The keto diet is defined as high fat, very low carb and only moderate protein intake. But I wouldn't worry too much about the protein element as long as you are getting enough. Many high fat animal product foods are also high in protein so it's difficult to do both unless you go almost vegetarian. I would say shoot for 75-100 grams a day. 

Is your Hashimotos well-controlled?

Edited December 30, 2020 by trents

[MarthaG]

First thank you to everyone who had replied. I don’t know what well controlled means. I’m on synthroid. The doctor, my primary care, began lowering the dosage last year. I moved from another state and have a new primary. I had been on 125 mg and now I’m on 88 mg. Im also on cholesterol and blood pressure meds. And am insulin resistant 

the oncologist said that dieting doesn’t always work for everyone. It all drives me crazy. Need to find what works to loose weight and gain energy. And feel full so that I’m not crazy snacking.

anyway I just had a scrambled egg with cheese. 
 

 

[MarthaG]

1 hour ago, NNowak said:

Oftentimes cancer is treated by starving the cells of glucose - ketosis. Epilepsy is another condition known for using ketosis for treatment. You may want to clarify the fasting window and how she wants you to approach this. Most people need to work up to an 18 hour fast by starting at 10, 12, 14  hours and so on. You need to know how your body works and what it needs for to reach the goals your doctor wants for you. Weight around your mid section could be estrogen dominance, cortisol, sleep disturbance, or perhaps another buildup of hormone or toxin that a detox could help. Excess weight is not always too many calories that can be starved away. That thought process leads to a frustrating and often shameful spiral to nowhere. 

Perhaps start with the gluten free diet first and focus on protein, low glycemic foods and low carbs. Stay away from packaged foods. I eat my eggs on a small baked potato with a lot of real butter, roasted root vegetables or quinoa. If you make more food for meals, you always have leftovers to grab for a quick bite. I always have a lot of protein and good sources of fat. You can maybe work in a fast from dinner to when you wake up. Put 1 Tblsp coconut oil in your coffee in the morning - it’s delicious and you will feel satiated. Think protein, good fat and colorful fiber. 
 

Don't be afraid to ask for more direction from an integrative nutritionist or seek a second opinion from a functional medicine practitioner. You have more going on than simply starving yourself will fix. 

Thank you. Yes the oncologist seemed to suggest that some people just can’t lose weight by dieting. I’m going to try all the suggestions given in these replies. I really want to get my energy levels up.

[trents]

The keto diet can do wonders for blood sugar issues.

Do you have any GI distress or other symptoms besides Hashimoto's that might point to a problem with gluten or having celiac disease?

Edited December 30, 2020 by trents

[MarthaG]

Hi Trents, no other issues that i know if. Ant suggestions for good resources or books on keto?

[trents]

Martha, are you comfortable in researching on a computer? There is tons of information on the Internet about the science behind the keto diet and guidance as to food choices. There are not only articles but pod casts as well. I would certainly suggest investing in some high potency vitamins and supplements. There are two main challenges with regard to the keto diet. One is getting the vitamins your body needs since most all fruits are out and many veggies because they are high in carbs. The other, which goes along with the first, is getting enough fiber. The fiber issue can easily be addressed with over the counter products such as Metamucil.

If you want to research on the Internet I would start with search strings like:

1. A primer for the keto diet

2. Why does the keto diet work?

3. The science behind the keto diet

4. What veggies can I eat on a keto diet?

5. How to get enough fiber on the keto diet

Avocados and chia seeds are two super foods that most people find to be very useful on the keto diet.

[MarthaG]

Yes I am computer literate. Than you. One last question, I bought a blender as my Christmas present with the intention of making smoothies. I’ll google gluten free keto smoothies and see what I find. 

[trents]

Sorry, I missed the question.

[MarthaG]

Hi Trents, question was: are smoothies appropriate for a keto meal or snack? I’m assuming if the smoothie has avocado and unsweetened nut or coconut milk, the carb level would be ok.

[trents]

Yes, that would be appropriate. Most smoothies use fruit so you will need to be creative with snacks like that. Look into chia seeds, too. They are low carb, high fat, high fiber and have many nutrients. They are a staple of many on the keto diet. Most nuts and seeds are good choices for the keto diet. One exception would be cashews as they are higher in carbs.

I assume your Hashimotos has a lot to do with your weight gain. Perhaps the synthroid will help with that once you get it regulated. That can be a challenge I understand.

[MarthaG]

Thank you for all the info. I’m making my shopping list.

[trents]

Martha, you will love this keto friendly desert:

Keto Chocolate Mousse With Cream Cheese

(Adapted from July 30, 2018 by Jolene @ Yummy Inspirations)

 

Keto Chocolate Mousse with Cream Cheese Recipe

2 Cup Heavy/Double/Whipping Cream

8 ounces Cream Cheese, softened

3/8  cup Cocoa Powder

¼ cup agave

¼ tsp salt

1 cup 5% Fage brand yogurt

1 Tbs vanilla

 

In a large mixer bowl, whisk the cream until thickened. Scrape out into another bowl

Cream the cream cheese in the mixer, then add whipped cream back in

Add the rest of the ingredients and whip it good

Move into a bowl, refrigerate to thicken and enjoy.

Serves 10

Nutrition per serving:287 Calories, 25g Fat, 4 Protein, 14 Net Carbs

[MarthaG]

Really frightening to think of eating this and gaining more weight but I’m going to try.

[Awol cast iron stomach]

My husband intermittent fast. He drinks plain black coffee and water during his fast window period. 

Initially for the first month on and off he said one can experience hunger, or lightheadedness. After that his body adjusted.

A former coworker told me her husband tried one. He was unable to stay on the diet as it was not a match for him. He experienced more symptoms of irritability, fatigue, and more. He went off it after 3 weeks. 

It does appear the people it is a fit for know within a month.

Good luck 

 

Edited January 1, 2021 by Awol cast iron stomach
Correction

[Helen Huriaux]

On 12/30/2020 at 3:55 PM, MarthaG said:

I’m stressed out trying to find snacks, and what to eat at each meal. I love well done toast with butter at breakfast. I’m stressesting and doctor wants me to eat gluten free, keto, and intermittent fasting. I’m starving all the times and then I pig out in cookies candy and chips.

Hello, I was diagnosed with celiac disease many years ago and have been eating everything gluten free, including bread and snacks. There are many gluten-free products available in most grocery stores, not just health food stores. Were you tested for celiac disease? If you were and are a celiac, then you have to eat gluten-free in order to be healthy.  No need to starve, though. Helen

[Elassila]

I've been keto with celiacs for a year now and I've never felt better! You'll naturally become less hungry on keto so I wouldn't worry too much about intermittent fasting. Get some pink salt and take pinches of it for any keto flu symptoms. This helps replenish your electrolytes which are easily lost on keto. I have found that the key is to find easy snack recipes to keep around so I avoid foods that possibly contain traces of gluten. My favorite is this granola recipie:

https://alldayidreamaboutfood.com/keto-granola-clusters/