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1/13/17 7:10 P

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Holly.
Don't be confused. Do what works for you.

It all comes down to carbon, oxygen and hydrogen in complicated connections on some pretty big molecules. Your body chemistry is extracting calories (energy) from that those complicated molecules. How much energy it gets is not a simple answer of 4 calories per gram. That is just an approximation.

So there is a variety of information out there, some of it approximate or incomplete.

The main thing for you is to eat in a way that works for you.

James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
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1/13/17 6:21 P

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ok i just posted over there...i eat ONE bar. i take it up to bed, and with my replaced knee and one needing replacement, i dont go back down the stairs. its my treat...i never have more than one, but its counted as net carbs.
This, from ruled.me:
The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting Ė but the lower you keep your glucose levels, the better the overall results will be.
You might be asking, ďWhatís a net carb?Ē Itís simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. Letís say for example you want to eat some broccoli (1 cup) Ė seriously my favorite and most delicious vegetable out there.

And this from ask the nutritionist:
Sugar alcohols are not fully absorbed by the gut, which means they provide roughly half the calories that sugar does. Thanks to this incomplete and slower absorption, there is a minimal impact on blood sugar and insulin response. Because of this, sugar alcohols donít significantly interfere with fat burning, which makes them acceptable. However, since a portion of sugar alcohols arenít fully absorbed in the gut, there is the potential that consuming too much may produce a laxative effect or cause some gastrointestinal problems. Most people can usually handle 20 to 30 grams a day. To calculate Net Carb count with sugar alcohols, simply subtract grams of sugar alcohols (including glycerin), as well as fiber, from total grams of carbs.

so now i'm really confused...i just looked at all the sites i use (ketovangelist, ruled me, Maria mind body health) all say use net carbs. am i figuring wrong? or are they wrong? help!! lol

Holly
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-JAMES-'s Photo -JAMES- Posts: 12,297
1/13/17 2:17 P

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NIGHTSTARSKY,

Have a look at a partial list under a new topic I created in the team:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x58536x660R>00830


Fibre is technically a carb with zero calories for humans, at least for cellulose. The various carbs have different calories per gram, and sugar alcohols have roughly half of say table sugar. They all vary.

.... long story short. If you are eating Atkins bars and it is working for you ... great. I like those bars, I just know I'd eat too many if I didn't slap my own wrist. I have some in the cupboard right now.
emoticon

Your Atkins bar is probably more like:
18 g of carb-6g fiber-10g/2 ( sugar alcohols) =7 digestible carbs

So still pretty low.

Edited by: -JAMES- at: 1/13/2017 (14:19)
James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,192)
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1/13/17 12:44 P

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they are two net carbs per bar...i have one in my hand. 18 g of carb-6g fiber-10g sugar alcohols= 2 net carbs.

i see nothing about TM....and i was told we subtract fiber and the sugar alcohol(non sugar sweeteners) from total carbs. i only get 3 kinds..the cranberry almond...the nutty fudge brownie, and the caramel chocolate i think (they are usually out of them so i stick with the other 2)
so let me know if theres something i should know..i count them as 2 net carbs..and if thats wrong i need to know!!

Holly
Northern NY
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 Pounds lost: 128.2 
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128.2
-JAMES-'s Photo -JAMES- Posts: 12,297
1/13/17 12:05 A

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NIGHTSKYSTAR,
oh "Atkins bars". Note the "TM" after the 2 carbs per bar. If you read the label it is actually more like 18 net carbs per bar. Sorry to burst your bubble.

On the other hand if you are still loosing weight eating those bars there is really no need to change anything.

I'm no purist, I eat them, I just have to be careful or I'd eat a lot of them.

James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 12,297
1/13/17 12:00 A

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I'll give you my opinion(s).

If you are carb oriented, then keeping blood sugar even by eating smaller "meals" more often can make some sense I guess. But for Keto, you are dipping into your own body fat when needed.

My experience eating Keto is that my hunger is very even, and if I delay a meal my hunger is usually pretty minor.

My experience is also that if I want to loose body fat, then eating smaller quantities and having a longer time between meals makes a big difference. Why? I think it is between meals, when you normally would get hungry, well quite hungry if you were eating carbs, that instead if you are in ketosis, that your body dips into its body fat, and does so with less hunger, and that is when your loose weight.

Oh one last thought ... "Breakfast is the most important meal of the day." I'm not sure about that myth either. I think for carb oriented people that may be true, but in ketosis, ... well if you aren't hungry, or weak or feeling unwell, why eat?

James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,192)
Fitness Minutes: (372,174)
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1/12/17 1:39 P

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thanks!! google intermittant fasting on keto diet.
i literally dont eat a thing from 9:30 at night till 3 or 4 in the afternoon. then i have some cheese and pepperoni, or beef log...and make supper around 6:30...a 2 carb atkins bar at bedtime and i'm good. i am not hungry, have ZERO cravings, no hunger.
But, again, i'm not diabetic. and...i keep my carbs under 15 daily..once in a great while, like thanksgiving , i go up to 20.

Holly
Northern NY
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1/12/17 12:21 P

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You know, that makes a lot of sense! I am diabetic and one of the wonderful things about going keto is that I'm off the insulin!!!! (YAY!!!)

But common wisdom, as you have stated, tells us to eat multiple small meals throughout the day and this is very difficult for me as I don't have much of an appetite. If it is truly okay to do, I'm ALL ABOUT eating 2 times a day! I just fear that I won't get enough calories in those 2 meals.

Time to lay off the coffee and quit smoking I reckon!

Congrats on your AMAZING weight loss! You go girl!

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,192)
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1/12/17 10:06 A

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Hi Jules and welcome!! down 34 pounds in 10 weeks here...amazing for someone that was lucky to lose 2 pounds a MONTH following other plans to the T.
I do have one comment...someone suggested eating a lot of small meals...and i've done a LOT of research..the concenses is, that every single time you eat it raises insulin, which doesnt allow you to lose. Now, i am NOT diabetic, and i'm not a doc...so there may be different rules for people with diabetes!!
but, i was stalled..and as soon as i dropped to 2 meals a day, i started losing again. same amount of food, same cals, just ate twice instead of the 3 meals and 2 snacks i was doing...James any info on this from you? (James is our resident expert!!)

Holly
Northern NY
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RKOTTEK's Photo RKOTTEK Posts: 21,858
1/11/17 7:13 P

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As my weight bounces around up and down 7 kilograms at a time.
I feel it necessary to bring some stability and weightloss in thru a satisfying diet
Cheers Richard



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1/11/17 9:21 A

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I do believe what you say about doctors is true. My old self would probably have scoffed at eating like this and working out! But the option has never even been presented for me to consider.

I love, love, love cheese too! But I can only eat so much. Like one cheese stick and I've had my fill. It's so hard to eat the types of food that I need to in abundance. How many steaks can I eat? Probably half. How many eggs can I eat? Probably 2. It's just so filling.

To illustrate, I went to a high end buffet and they had smoked salmon and I LOVE SMOKED SALMON! Before I started eating, I thought to myself "I'm going to eat ALL the smoked salmon! They are going to kick me out!" After a few pieces, I was so done with it.

I'm going to try calorie and fat laden beverages that I make. I really don't want to go into starvation mode. Yesterday, I ate 930 calories and that is way too low. I wasn't hungry at all. I love fruit and can eat a TON but it generally has more carbs than I want to eat. I think I'll "save" that for last snack and eat it with cream cheese to get me fuller faster so I won't eat so much.

Yesterday, I had 39g of carbs so I still had a bit of wiggle room to eat more but I just simple wasn't hungry.

-JAMES-'s Photo -JAMES- Posts: 12,297
1/11/17 1:21 A

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JULESHIDENKA,
welcome!

Everyone's body is different, but clearly with fewer carbs one needs less insulin, or less metformin (which enhances insulin's effects).

In my case I was on metformin of ever increasing doses over 12 years. For the last 5 and a half years I've been eating Keto and have been free of all diabetes medication.

I don't think that medical doctors are intentionally prescribing drugs out of some sort of sinister plot, but I rather think that if they told patients to seriously change what they eat that they would get pushback. People would say give me a drug so I don't have to change what I eat.

Yes doctors tell you to cut down on sugar, but not carbs so much, and all carbs (except fibre) ultimately impact blood sugar. Anyway, you've found the path, eating Keto is a great way to control blood sugar.

I have no trouble getting enough calories eating Keto, in fact I have to watch myself. Cheese is high fat and low carb, and I love all sorts of cheese:
- blue cheese
- cheddar cheese
- swiss cheese
- brie
...

I usually eat cheese just as it is, no crackers, though I do make an almond flour based cracker.

Edited by: -JAMES- at: 1/11/2017 (01:26)
James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
217
201.5
186
170.5
155
SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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1/10/17 10:45 P

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Yes, I have problems getting over 1,000 calories sometimes also. How about doing 5 minimeals a day... say 300 kcal each? That would make 1,500 calories for a day. Cheese, nuts, etc. for some of the meals. Your bullet almond milk beverage probably has about that much, so that could be one meal. It shouldn't be too difficult.

Edited by: SIMCYN at: 1/10/2017 (22:46)
Cynthia
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1/10/17 9:09 P

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Thanks for the encouragement!

I was on 12 units of insulin a day plus 1000 mg of Metformin XR but now I'm just on the Metformin for now. My fasting blood sugar in the morning has consistently been under 100 so this lifestyle seems very promising for me!

My only problem for now is, I seem to not be able to get very many calories in. I've never been a big eater and the no sugar/no carbs part doesn't bother me at all, I'm consistently under 50 grams of carbs per day, but I'm finding it difficult to get over 1000 calories because I'm simply not hungry.

I've been "forcing" myself to get more calories by creating my own beverages like almond milk with coconut oil and butter to try and "catch up." But wow! Eating all this protein and fat keeps me full all the time!

I think maybe once I start working out, I'll have a bigger appetite but that is the only part that has been really challenging for me.

PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 4,812
1/10/17 12:51 P

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Hi Jules - I'm Julia in KS, and I have a skinny sister in the SW Atlanta area of GA. Welcome to KETO... and yes, you are absolutely right - in my opinion and other blogs I've read - about doctors not recommending the lifestyle because they want to $ell you insulin or other diabete$ related medication$. Good for you coming off of them!



Proverbs 31:17 She girds herself with strength,
And strengthens her arms.


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SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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1/10/17 11:39 A

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Welcome Jules. I am sure you will soon be off all meds and be at a healthy BMI.

Cynthia
central standard time, Iowa
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SHEENG's Photo SHEENG Posts: 1,442
1/10/17 10:59 A

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Hi Jules and everyone,
I think you will like it here, Jules, as I have received a lot of encouragement from this group.

I was down little over a half pound from yesterday.
I think today is day 6 for me...can't remember right now.
I made salmon patties keto yesterday and they were sooooo good.
I even had one for breakfast.

Oh, Jules, I am a Georgia girl, too. Just not a young one like you...lol







....as for me and my house,
we will serve the Lord Joshua 24:15



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1/10/17 10:51 A

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Hello everyone!

I'm Jules and I'm a 43 year old woman living in Georgia. I'm 5'6 and 125 lbs and I'm definitely what you would call "skinny fat." I'm out of shape and my BMI is really off. I'm on the keto diet (been on it about a month) to perhaps help me gain muscle but most importantly, it has gotten me off of insulin. I am a type 2 diabetic.

I'm surprised my endo didn't recommend this but I suppose it is to their benefit to keep us all on meds.

I look forward to this journey with everyone!

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