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JOYCE2U's Photo JOYCE2U Posts: 2,501
7/24/16 5:53 A

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I've been doing low carb for a couple years now. I was just tested and told I am allergic to cheese, egg white, milk. Cheese was always my go to food when I wanted something more to eat. Anyone out there that can suggest what to eat in place of those things.

Joyce, Florida


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/24/16 3:32 A

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SIMCYN,

whether you count the total carb, or whether you subtract fibre out and don't count it doesn't really matter.

Yes I guess if you don't count fibre, and your daily target is say 30 grams, then you have a bit more wiggle room for foods. But still we are talking small bits here. Not the previous 300 or do grams of carbs a day.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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SIMCYN's Photo SIMCYN SparkPoints: (3,133)
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7/23/16 9:13 A

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I am doing well with my low carb... but not so good with the higher fat... so this could be why I am not showing ketones in my test strip. That said, I have lost 19 pounds in 4 weeks.. so I am seeing results. James' explanation of figuring out the macro percentage is helpful... but I am pretty much a scratch cook. I don't have too many things with labels.
My new question is how can I figure out if a Spark Recipe falls within my percentages? I hate that I can't subtract the fiber from the carbs (well that is probably another topic). Anyway... back to figuring out macro percentages... I have added the C,F, and P to get the total grams... and then divided the individual macros by that total... but it doesn't come out to 100% when the three are added. What am I doing wrong?

Clutterbuster... love the name... my woman cave is just about cleaned out from clutter and I'm am about ready to make it mine. No more homeschool stuff... the last kid has graduated!

I am in my 50s and I am of the same opinion as you... low carb is the way to go especially for the more mature. I thought I was doing Keto these last weeks... but I probably was doing more low carb since my fat percentage was nowhere where it should have been. I have Hashimoto's thyroiditis and I haven't had any thyroid storms since going low carb. This could be because I probably have food sensitivities more than anything else. I am finding that I most likely have a sensitivity to dairy along with gluten and corn.

Keto would be excellent for any endocrine problems since fats make up important hormones, which regulate the bodily functions. Here are a couple of articles... the first is more of a professional article.. but it is short and easily understood I think.

http://www.ncbi.nlm.nih.gov/pubmed/16910
164
http://www.askdrsears.com/topics/feeding
-eating/family-nutrition/facts-about-f
ats/why-you-need-fats

Good luck

Cynthia
central standard time
People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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CLUTTERBUSTER's Photo CLUTTERBUSTER Posts: 324
7/22/16 7:12 A

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Hey all! I'm new to this keto idea. I've low carbed off and on for years and finally realized that my body feels better, let's go of weight, etc. when I throw out the carbs. BUT, this time, when I started my low carb regimen, the weight has come off so much more slowly.

I'm familiar with Jimmy Moore, Dana Carpender and the idea of fat fasting. But I just stumbled onto the idea of keto. Sooo, here are my questions:
1. Did anyone else notice a difference in how your body responded to LC in your 40s? If so, did keto, not just low carb eating, help?
2. Has anyone heard info about hypothyroidism and keto (I've researched a bit, but I'm wondering if anyone's had experience or good resources for finding out more about that)?

Have a great day!

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-JAMES-'s Photo -JAMES- Posts: 6,869
7/18/16 12:18 A

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Thanks!

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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SIMCYN's Photo SIMCYN SparkPoints: (3,133)
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7/12/16 12:23 P

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Thank you James for the wonderful information. You explain things well.

Cynthia
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People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/12/16 10:59 A

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I subtract out and don't count the fibre.

There are two types of fibre, insoluble (doesn't turn gelatinous in water), also called roughage, which literally just goes through you, and solvable fibre.

Even soluble fibre is not digested by you, but by bacteria in you large intestine. Either way you extract no food energy from fibre, and it doesn't impact blood sugar.

Here is a label:


So 28 grams of this has 6 grams of carbs, so about 21% of its weight. But when you forget the 4 grams of fibre, 6-4 is 2 grams of net, or digestible carbs. One of those 2 is sugar, the other is something else. Labels don't always give a full breakdown of the total carbs.

But 2 of 28 is 7% of the weight as net carbs, which happens to be my personal cutoff. Above 7% and I don't eat it, and hopefully not buy it.

Edited by: -JAMES- at: 7/12/2016 (11:02)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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SIMCYN's Photo SIMCYN SparkPoints: (3,133)
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7/12/16 9:10 A

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I have a quick question... do you subtract the fiber grams from the carb count? I'm asking this because I have a psyllium noodle recipe that is surprisingly yummy with the exact texture of a normal noodle. Obviously psyllium has carbs... but just about all of it is fiber.

Cynthia
central standard time
People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (48,030)
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6/17/14 7:40 P

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HI Charity Grace!! Fat bombs is definitely a great way to bump up the fat intake without adding too much protein. Perhaps try a different fat bomb recipe....there are a few ideas on our Recipe thread. Also, maybe tone down the cheese intake b/c that will add protein and fat at the same time.... Keep us posted on how it's going for you!

Kristin

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


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CHARITY_GRACE's Photo CHARITY_GRACE SparkPoints: (18,413)
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6/17/14 4:09 P

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I've been eating Keto on and off for about a year. I started getting serious again about a month ago, and have been tracking my food religiously on SparkPeople, watching portion size.

What I've noticed is that I can meet my caloric and carb goals, but I'm usually too high on protein and too low on fat. I've been having LOTS of cheese, avocados, butter when i cook, and mayo. I also made my first fat bombs this week, but must have done something wrong because the coconut oil and the other ingredients (butter, cocoa powder and sugar-free flavoring) separated, making the bombs white on bottom and brown on top.

ANYHOW, does anyone have any suggestions on how to get more fat into the diet and less protein?

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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (48,030)
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6/5/14 12:34 P

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No way....I would say that clearly you are doing something wrong! I would say, let your body get fat adapted for a while longer, then reevaluate. If your body isn't adjusting to your workouts, then maybe you could try things like: eating a spoonful of coconut oil before your workout, or eating an extra fat bomb before bed or increasing your calories a little bit more throughout the day or taking a B50 vitamin capsule before your workout.....or even try intermittent fasting to kick your body into ketosis a little more!

Anyways.....congrats on your progress so far! You are doing great.....keep us posted!

kristin

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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ARINAR's Photo ARINAR Posts: 34
6/4/14 11:04 P

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Sorry, Kristinsgoals, didn't see this post! It's going great. I've lost about 5 pounds in just under four weeks. The best part is, I have so much more energy! I've actually had to make myself slow down at bedtime, whereas before I would drag myself through the evening until bedtime. Love it!
One problem, though. I jog 3 days a week and do a little strength training 2 days a week. I'm finding I run out of energy and can't complete what used to be easy for me. I've plugged in
"moderate exercise" for my macros. I don't think I exercise intensely; really, more like a trot or lope than jog. But, clearly I'm doing something wrong! Thanks for reading!

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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (48,030)
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5/27/14 2:30 P

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You crack me up, Arinar! How's it all going for you now??

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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ARINAR's Photo ARINAR Posts: 34
5/20/14 3:35 P

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I'm such a crazy person, I've used both www.mydreamshape.com and keto-calculator.ankerl.com PLUS www.ruled.me/guide-keto-diet/. I'm not too fanatical, am I!
I think, though, I've answered my own question with both your help. I will upp my low-carb vegetable intake and add the fat from there.
Kristinsgoals, Motherbear must be talking percentages and I was talking grams of macros. Thank you for your help; I'm thinking of upping my protein intake similar to yours.
Off to buy coconut oil and more bacon!

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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (44,638)
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5/20/14 9:04 A

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This is the calculator I use

www.mydreamshape.com/keto-calculator
/


I've carried extra lbs most of my life!
Started 9/27/13 determined to release myself from my 'FAT' cocoon ~ Restarting 2/1/16 my journey!!!!

SW 246.5 lbs 2/1/16

CW 245.5 2/22/16

GW 145 -135 lbs by 1/31/17

Carbs 14-20 g; (5%)
Fat 99-144 g; (80%)
Protein 42-61 g; (15%)
calories 1118-1618
as of 2/1/16

I recommend reading "Keto Clarity" by Jimmy C. Moore with Eric D. Westman,


 current weight: 245.5 
 
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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (48,030)
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5/19/14 9:54 P

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Hi Arinar! Sometimes, for beginners, it's easier to follow something simple, like "eat meat"....and don't worry about counting....ANYTHING....not even calories, until you get used to not relying on carbs. The simpler the better in the beginning. For me, when I've been off plan for a while and I know it's going to be a big adjustment for my body to get back on plan, I will just eat whatever foods are "on plan" and not count a thing. I do that sometimes for a week or however long it takes for my mind/body to calm down about not getting carbs anymore. Then, once the cravings and the yellings for carbs in my mind quiet down, then I find that I can focus on how much of this and how much of that, as far as protein and fats go.

Now that I'm on plan, I have a tough time getting enough protein b/c I eat so much fat.....butter and coconut oil are my big ones. I have to actually try to get my protein intake in....

Are you both talking about grams of macros? Or percentages? It seems that perhaps you are talking about different things. I follow 115g fat, 70g protein, 20 or less g of carbs. That works out to be 74% fat, 20% protein, and 6% carbs. I used this calculator:

keto-calculator.ankerl.com/

Is that the one you used, Motherbear?

Edited by: KRISTINSGOALS at: 5/19/2014 (21:55)
Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (44,638)
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5/19/14 8:48 A

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ARINAR, For me ~ I eat bacon, cream cheese, other cheeses, avocados, fatty meats/fish like dark meat chicken pieces, salmon

use the bacon grease & coconut oil to cook with, I also add coconut oil to food/drink.

Are your calculations right 70/20/50?
mine are 80 F/ 5 C / 15 P which is a higher setting than most. I used Dreamshape's keto calculator to figure out the grams I needed for my ratio.

Edited by: MOTHERBEAR4 at: 5/19/2014 (08:54)
I've carried extra lbs most of my life!
Started 9/27/13 determined to release myself from my 'FAT' cocoon ~ Restarting 2/1/16 my journey!!!!

SW 246.5 lbs 2/1/16

CW 245.5 2/22/16

GW 145 -135 lbs by 1/31/17

Carbs 14-20 g; (5%)
Fat 99-144 g; (80%)
Protein 42-61 g; (15%)
calories 1118-1618
as of 2/1/16

I recommend reading "Keto Clarity" by Jimmy C. Moore with Eric D. Westman,


 current weight: 245.5 
 
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ARINAR's Photo ARINAR Posts: 34
5/19/14 8:13 A

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Thanks for this Q and A forum. I've tried to do keto for a week. The scale is down 3 pounds and my clothes fit better; so that's very hopeful! But,I am a bit confused. Some beginner sites say just eat all the meat you can, eat all the fat you want but keep your carbs below 20ish. I found, I then wind up with my protein too high. Also, I find I can still be hungry. I'm not craving carbs, just hungry shortly after eating. I have calculated my numbers at 70/20/50 but am not watching the calories much yet.
How do you manage the high fat with moderate protein. Just lots of oil and butter-like things?


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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (48,030)
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5/1/14 1:11 P

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well, I've heard people say to wait until you have been on the plan for a while....to avoid wasting the strips. Then, some people get a higher reading at night (more people have said this, it seems) and others seem to get a higher reading in the morning. But, I definitely recommend doing it at the same time every day.

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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SARIANEC's Photo SARIANEC Posts: 3,489
5/1/14 12:51 P

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Using the blood testing strips


Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (48,030)
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5/1/14 12:41 P

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detailed information on keto? Or on using the strips?

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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SARIANEC's Photo SARIANEC Posts: 3,489
5/1/14 12:30 P

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I have a friend doing it also and we are struggling to find really good detailed information. if you have any suggestions, let me know.

Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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5/1/14 12:24 P

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I was told to wait until I was eating on plan at least a month....maybe more....before using the strips. Then, measure the same time every day. That way you can evaluate what you've done differently that day from another day. I'd love to hear how it goes for you!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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SARIANEC's Photo SARIANEC Posts: 3,489
4/30/14 2:43 P

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Yes just started. I'm buying the strips off ebay. Still expensive, but cheaper than amazon. I'm just using them for a month or so - kind of as an experiment. But I'm already jumping around 1.3 one day .2 the next - when I feel like I'm eating in the same percentages.

So the may make me nuts and not really help!

Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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4/30/14 2:20 P

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I bought some strips and used them here and there when I was in ketosis a month or two ago....but they are just too expensive for me to justify buying them again!

Are you using them?

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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SARIANEC's Photo SARIANEC Posts: 3,489
4/30/14 2:08 P

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Is anyone doing the Ketone blood testing?

Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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4/9/14 2:36 P

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It can be so challenging to not focus on the scale so much and just trust that you are doing what your body needs and that it will work. Feel free to start your own journal or jump in on mine. I'm happy to offer support!!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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SUPERCALLGIRL's Photo SUPERCALLGIRL Posts: 47
4/8/14 9:56 P

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Thank you , I will be patient. I do feel more energized and am trying to do better at drinking my water. I am obsessive about the scale and need to stop checking so often:)

Teresa


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4/8/14 9:41 P

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Hi Teresa! Welcome to the team! I wouldn't recommend worrying about the scale just yet. It takes time for your body to figure things out. Feel free to post your food, if you like, and we can talk about it!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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SUPERCALLGIRL's Photo SUPERCALLGIRL Posts: 47
4/7/14 5:41 P

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Hi,

I am new to this team and had a question. I have been on Keto for two weeks now. I use the Ketostix and they are turning dark purple. I watch calories as well and have stayed under 20 grams carbs for two weeks but..... The first week I lost two pounds. This week I gained them back. Any ideas on what I am doing wrong?

Teresa


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2/24/14 4:46 P

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Creating a place where we can come to ask general questions for keto!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 150ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

ML for the Firecrackers in the 2016 Spring 5% Challenge

Black Panther (Green) Team

BLC30 - Resolute Renegades
I am Resolute about working towards my goal body every single day.
I am Renegade against negative thoughts that make "today" seem unimportant.


 current weight: 156.9 
 
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