r/ketobeginners

I’ve spent the last few years on a pretty intensive keto diet, shelling out a small fortune on "high-end" vitamins and supplements to keep my system running. But despite all the effort, I’ve been struggling with some pretty debilitating issues: anorectal inflammation, chronic constipation, and feeling like my adrenal function is totally shot.

Recently, I decided to pivot away from the "more is more" approach to supplements and started looking into RS2 (Resistance Starch)—specifically using simple potato starch to reinstate prebiotics like butyrate.

The logic was simple: instead of trying to force-feed my body synthetic versions of what it needs, I wanted to provide the raw fuel to let my gut repair itself from the bottom up.

The Progress So Far
I’ve just started this "simple solution" strategy, and I’m already curious about the long-term potential. The goal is to build a truly diversified probiotic environment in the colon. I’m finding that by focusing on the microbiome’s foundation, I’m seeing:
Less "friction" in digestion.

More stability in my energy levels (supporting those overworked adrenals).

Better management of blood sugar spikes when I do deviate from keto.

My Questions for the Community:
Has anyone else found success with RS2/Potato Starch specifically for repairing the gut-immune connection after a restrictive diet like Keto?

What other "minimalist" or simple solutions have you used to diversify your GI environment? I’m looking for things that work in harmony with the body’s natural rhythms rather than just adding more pills to the cabinet.

For those who explored homeopathic principles (treating the "root" rather than the symptom), did you find that fixing the gut biome was the "missing link" for your adrenal fatigue and systemic inflammation?

I’m really trying to move toward a state where I can digest a variety of foods easily without my system going into a tailspin. Would love to hear your experiences with RS2 or any other prebiotic "hacks" that actually moved the needle for you!

TL;DR: After years of expensive vitamins and keto, I'm using potato starch (RS2) to fix chronic constipation and inflammation. Has this simple approach worked for you, and what else should I add to diversify my microbiome?

So I started keto last Tuesday to try to get healthier and lose some weight, but didn’t get into ketosis until last Friday. I’ve felt fine up until yesterday and today. The only thing that has changed is that I work a somewhat physical job Monday through Friday.

I kinda feel like my blood sugar has bottomed out, I’m lightheaded and a bit dizzy, I feel gnawing hunger and I’ve got the runs. Ive drank a ton of water, Ive taken electrolytes and ate as many carbs as are allowed (20 grams). Checked my blood and it’s hanging around 80-90. And keytones are about .8 so I know my GKI shows light ketosis.

So I’m wondering if this is just temporary and if it is, what can I do to get through it without too much discomfort? Any tips or tricks to lessen the effects of this? It almost makes me want to quit. I don’t feel good and I don’t feel right.

Any help is appreciated!

Hi there! I’ve started keto to help me get healthy and hopefully lose some weight. I started last Tuesday with a carb restricted diet (under 20 grams per day) and used pee strips to see if I was in ketosis. I think I entered ketosis on Thursday, and knew for sure when I got my keto mojo on Friday. I’ve been hovering around .8 mgdl/mmol (idk which one) and in the upper 90s on my blood glucose. So it says I’m in light ketosis for now.

Today was alarming because my ketones dropped to .5 and my blood glucose was 120. Idk what I did wrong or if it’s something with my body adjusting to the changes. The only things different from Friday onwards is that today I went to work where it’s a pretty physical job and I drank a Celsius energy drink. Could these have anything to do with a spike in blood sugar? I’m also intermittent fasting from 5 PM to 9AM so I was in a mostly fasted state

So my questions are, how do I produce higher key tones going forward and does energy drinks (even no sugar no carb ones) spike my blood sugar?

Trying to figure this out, thanks for any help!

New to keto but sticking to counting total carbs, i'm a bit skeptical when it comes to net carbs, anyone have any good total carb tortilla recommendations?? looking for some good bread too if you have any good ones you go by, thanks

I have to go on Keto as my doctor ordered it as my triglycerides are extremely high and need to go down to under 150.

I haven’t been eating any grains or starches. I have an even coming up with foods that have carbs, I’m planing on getting a single waffle and 4 tacos, is it gonna have too much impact or I will be fine?

I’m still trying to enjoy something through my misery and if this meal helps me should I eat it? Also any food recs that would be good?

I’m currently eating meat (beef, pork, chicken), eggs, milk, some veggies (onions, carrots, German turnip, Napa cabbage, bok choy, and Brussel sprouts), Cauliflower rice, Berries, zero calorie drinks, protein shakes, Greek yogurt, and sometimes Tofu, beans/meat alternatives

Does sugar free coffee creamer or keto bread knock one out of ketosis?
ChatGPT keeps saying that it’s not my creamer. It is the clover sugar-free creamer from Dollar General. But they keep saying that it’s probably the tortilla shells or the keto bread. I need to hear opinions. Because I’m very strict keto except for these two things. And both have very low carbs. So I’m not understanding because it’s literally been one tortilla, or one piece of bread in the last three days and something has knocked me out of ketosis.

Mid-40s, male. Looking for some honest input from people who've been here.

I've been eating low-carb / keto for a few years now. My LDL has not come down — if anything it's drifted up:

- Oct 2021: LDL 169 mg/dL

- May 2025: LDL 190 mg/dL

- Dec 2025: LDL 192 mg/dL, ApoB 124 mg/dL

So roughly four years on the same way of eating and the LDL/ApoB just won't move in the right direction.

The odd part is that everything else looks like the diet is working. Over that same period:

- Triglycerides went from 356 → 178 → 84 mg/dL

- HDL went from 52 → 58 → 60 mg/dL

- Lp(a) came back very low (<7 nmol/L)

- CRP low, liver enzymes excellent

The flip side: HbA1c crept from 5.2% to 5.7% in about seven months, and I had a coronary calcium scan in 2025 that came back at CAC = 10 (80th percentile for my age/sex), so there's already some early calcification.

My current thinking is this: I've got another full blood panel coming back in about a week. After that, rather than jump straight onto a statin, I was planning to deliberately reintroduce carbs and come off strict keto for three months, then re-test, and only then decide whether to start a statin.

Two questions for the group:

1. Does reintroducing carbs for three months and re-testing before deciding on medication seem like a sensible next step, or a waste of time given the numbers?
2. For those who've had a high LDL on keto that wouldn't budge — what actually changed the number for you, if anything did?

Appreciate any perspective. Happy to add more detail from the panels if it helps.

EDIT for context: my keto is very "clean" - my saturated fats are low, my keto consumption is chicken, sardines, avocados, broccoli, egg whites, kefir, nuts, blueberries...

I am going a ketogenic diet with intermittent fasting 18:6, working out cardio and weights.

I want to build muscle and be toned while I working to loose weight.

I ve been looking at protein shakes what do you recommend I can’t find anything that uses erythritol “ mok fruit” seems like everything has sucrose.

Also what about bang energy drinks are those keto?

Any recommendations would be appreciated I also wonder about pre workout supplements but dint want to consume calories only to just burn them and not my fat butt..

Ever since starting a keto diet which for me was 1 and a half months ago , There are times during the day where i feel completely braindead, "foggy" vision and a shell of a person. What is this? Especially during the evening time after dinner

ALWAYS TIRED AFTER EATING* is the title name not tried🫠
I have been doing the keto diet for about a month and a half, and IF 16:8 fasting. After my first meal at 12noon i always get super tired and end up taking a nap. What is up with that? I should be past my keto flu phase and shouldnt keto make you more energized? Is there something im doing wrong?

My first meal today was 3 bacon slices, 3 eggs cooked in bacon fat, spring mix, nutritional yeast, hemp seeds, olive oil, salt and pepper, some hot sauce, sauerkraut and macadamia nuts. Along with electrolytes.

I should mention i also have hypoglycemia and slight elevated liver enzymes that i am trying to reverse with keto

i am 26F, 5'6 / 120lbs. i have been doing keto for a month and a half along with IF 18:6. i have hypoglycemia but have been controlling it with keto. lately have been getting anxiety again, that feeling like im almost going to have a panic attack but i dont. i cut out caffiene for a month but recently incorporated it back into my diet to consume mct oil. was doing fine with it the first two weeks but got anxiety recently, i only drink decaf as well. my glucose levels have been a little lower than usual too. my daily average last month was in the 90s range now its in the low 80s which isnt too bad but goes into late 60s sometimes once in a while.

also i normally eat my first meal around 12 noon but this morning felt shaky and weak around 10:30 so had to eat earlier. i was doing really well and fine, what could be causing this?

Goal: mental health, long term health, mild fat reduction.

I made a plan where I can hit 1300 cal 100g protein 40g carbs 33g fibre 147g fat, can't seem to figure out how to push net carbs lower.

Profile: 20yrs, 51-52kg, 163.5cm. Moving out for college + stress threw my eating habits out of track.

Constraints: Vegetarian (out of habit), I cook for myself & prefer time efficient, low effort stuff.

Current line up: Almond, Basil seeds, Tofu, high protein paneer, yogurt, cumin & corriander seeds, ghee, fennel seeds, chia seed, black seasme seed, pumpkin seed, fermented yeast protein powder, Mix veg (Bell peppers, cherry tomato, pea, cawliflower, carrot, beans).

Please help me refine my plan