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1/15/17 6:12 P

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good job Cindi..and Happy Birthday!

Holly
Northern NY
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MELGIRL8's Photo MELGIRL8 Posts: 1,619
1/15/17 5:55 P

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Hello! Just checking in, weigh in was this morning & I'm happy enough. I was down one lb. I am fine with that, it's the right direction. I spent alot of time sitting the past 4 days with all the driving & wi˝dow watching. I think it will be more next week.

I've decided to stay under 20 carbs per day for a while & see how I do. I'm very happy to be entering week 3. I will have to go to the store to get some spinach, and a few other veggies I need.
Thanks for all your help. It's getting easier.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


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1/15/17 12:40 P

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i have about a cup of spinach a day..or some green beans, or some mushrooms (half a cup of them) and sometimes some sugar free sweet pickles..lol sometimes some broccoli. i dont much care for the other approved veggies.

Holly
Northern NY
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MELGIRL8's Photo MELGIRL8 Posts: 1,619
1/14/17 11:50 P

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Thanks you guys!! I want to stay in ketosis so I won't be going too high, I think I'd probably like to stay at 20 or below. Holly I'm like you in that I like some veggies in my diet. I've really limited them for this 2 weeks. I like the green beans, spinach & a few other things in modest amounts.

James, thanks for your imput. I know you've been doing this for a long time & I figured you'd have some words of wisdom. Thanks for that link too. I'll be doing some reading tomorrow I guess.

Thanks again!

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


 Pounds lost: 151.8 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (573,938)
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1/14/17 11:20 A

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thanks James!! Atkins did NOT work for me..in fact it made me horribly sick...i researched keto before i started...and when i saw that the big problem is the too much protein (atkins always said eat all the protein you want..eat till you are full..eat more) and i'm pretty sure that was my problem. so i'm VERY careful on the protein. and the carbs.

Holly
Northern NY
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 Pounds lost: 128.2 
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-JAMES-'s Photo -JAMES- Posts: 12,294
1/14/17 10:56 A

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Its a little hard to put exact numbers on Keto and low-carb. They do overlap. It is sort of like physical fitness. At what point are you fit, vs. un-fit?

I'll go with what this article indicates:
www.bodybuilding.com/content/the-ket
o-
diet-a-low-carb-approach-to-fat-lossR>.html


Less than 30 grams a day is a Keto diet.

Up 30 to 50 and you are probably in Ketosis. I myself am in this range. It is a personal thing, whatever works for you and you are comfortable with.

From 50 to 100 you are low carb, but not Keto.



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: (573,938)
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1/13/17 9:39 P

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i do from 5 to 15...most stay under 20, but i believe keto is under 30? James is that right? i know thats whay my son and his fiancee do. you dont HAVE to have carbs..many do none..but i like the veggies. so i have whatever is in the spinach salad i have, or the zucchini, or mushrooms, or green beans..those are pretty much the only veggies i have. and if i have a mug cake or a bar i add those in too..but most days i'm around 5 or 6.
their losses have really slowed down..they were having a drink at night they stopped that and started losing better again. but they are both close to goal so i would think they would be going slower.

Holly
Northern NY
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 Pounds lost: 128.2 
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MELGIRL8's Photo MELGIRL8 Posts: 1,619
1/13/17 8:56 P

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Hi! A question. Tomorrow is the end of my first 2 weeks on plan, I have stuck to it and in order to wÓrd off the keto flu, I kept my carbs very low, usually around 10 but there were a couple times I had just over, one time was 15. My question is, I'd like to add a few carbs and level out to a more consistent number. I know about keeping my macros on track, but I'm wondering what is a typical number of carbs per day? I have not had any problems on the plan this time so I figured I am passed flu stage,. Any suggestions? O want to get this right & not screw myself up.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


 Pounds lost: 151.8 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (573,938)
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1/13/17 7:03 P

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yeah i get it now. its like when someone asked me my recipe for sausage balls, i posted it..and got jumped all over for using carbquik. called my son frantic thinking that something had changed..he said mom..calm down. you are fine. there are some that will tell you its bad. if it fits in your carbs, and your macros are right, you're fine.
last night i made a keto brownie mug cake. with whipped cream. and it was really good. and i'll do it again..not TOO often, its 400 cals and 4 carbs...but my cals were under 700 for the day so i knew i was fine. i savored every. single. taste..and made it last an hour..lol

Holly
Northern NY
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 Pounds lost: 128.2 
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128.2
-JAMES-'s Photo -JAMES- Posts: 12,294
1/13/17 6:59 P

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NIGHTSKYSTAR,
there is a short equation "N=1" from Jimmy Moore, author of "Keto Clarity" and it basically means that everyone finds there own path, everyone is an individual.

My personal take is that food should be enjoyed (though not abused), and cutting out all pleasures to be a Keto purist is not a path that I want to follow. I do however never eat so many carbs that cravings come back, or that my blood sugar goes up too high.

If you want to be a purist then you can go on to grass feed beef only, and eggs from organic free range chickens only, etc. Me? I'm not a purist. I just don't want to take diabetes meds, I did that for 12 years, and that was enough.

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: (573,938)
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1/13/17 6:46 P

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ok..no i'm aware...and i am not diabetic....so i'm going to stick with the net carbs..lol

Holly
Northern NY
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 Pounds lost: 128.2 
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-JAMES-'s Photo -JAMES- Posts: 12,294
1/13/17 6:31 P

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NIGHTSKYSTAR,
I had a "bad" experience a few years ago.

As a type-2 diabetic I measure my blood sugar, a bit randomly, but I test. So that morning I tested my blood sugar and it was about 10 mmol/L (180 mg/dL), and normal morning fasting should be about 5 mmil/L. What the heck? I looked at my carbs only about 40 the day before ... panic panic ...

I was doing renovations at a house, didn't have much "real" food and had eaten about 5 Atkins bars across the day, so 10 grams from that, and another 35 from other stuff ... then I read the Atkins label carefully. My Canadian box said each bar had 2 grams Net Atkins Count (TM). I think the American box might say "Net Carbs" maybe with a little *.

In any case the back of the box gave the nutrition per bar:
Total Carbs (22 g)
... Dietary Fibre (11 g)
... Sugars (1 g)
... Sugar Alcohols (8 g)

Well I did the cave man math: net carbs = (total carbs) - (fibre) = 11, and the 5 bars indicated 55 grams of carbs, plus my other 35, gave a total of 90. So I figured I couldn't handle 90 grams a day.

You can argue about the math, or just how many grams sugar alcohols should contribute, etc, but my blood sugar was the proof. I know from other days that I can handle 35 to 40 grams a day, but on that day, with the 5 bars my blood sugar was still hight the next day.

Long story short, if your weight loss slows, or you want to cut your carbs lower, consider those bars. Until then, enjoy them, I still do on rare occasion, like one every week or two, not 5 in one day.

Edited by: -JAMES- at: 1/13/2017 (18:50)
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: (573,938)
Fitness Minutes: (372,174)
Posts: 45,959
1/13/17 6:11 P

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ok so...in the instructions i got for keto..you subtract sugar alcohols from the carb count, along with fiber, getting net carbs,,,and i was told to count net carbs, because your body doesnt process the sugar alcohols therefore they dont count. is that right? or not? i want to do this correctly, so i stay on the losing side!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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96.15
128.2
-JAMES-'s Photo -JAMES- Posts: 12,294
1/13/17 2:10 P

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One gram of carbs has 4 calories. Carbs raise blood sugar the most, but then again so does excess protein (look up gluconeogenesis).

Its complicated. There are so many ways to join various numbers of carbon, hydrogen and oxygen atoms to form a carbohydrate.

Celulose for example is digestible by termites, but not my humans, has groups of C(6)H(10)O(5)

Here is a partial list with calories (for humans) per gram:

fibre (0 cal)
maltitol (2.1 cal) ... a sugar alcohol
xylitol (2.4 cal) ... a sugar alcohol
glucose (3.3 cal)
dextrose (3.4 cal)
sucrose (3.9 cal) ... table sugar
fructose (4.2 cal)

So you can see where the 4 calories per gram comes from, it is close to table sugar (sucrose) and close to fructose. The other carbs have fewer calories per gram, but not zero.

Its all pretty complicated as far as numbers go.




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
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