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11/30/18 4:50 P

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the kraft italian. says 1 tablespoon has 1.5 carbs..and soy oil , sugar, and MSG. thats for the zesty italian.
that was always my favorite and i was upset when i read ingredients.

Holly
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11/30/18 4:09 P

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Which dressing are you talking about?

Karen "KD"





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11/30/18 1:35 P

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Check the dressing, KD..i believe it has sugar.

When i told my sister about keto, and she started out, she said she was going to a mexican restaurant.i said you might want to rethink..no, she says..i looked. i can have the taco meat,,,or this,,or that..i just wont have the tortillas.
she gained...a LOT..like 10 or 12 pounds. there was sugar and flour in the seasoning..and even that tiny bit was enough to really mess her up. shes extremely sensitive, but even so...

she, like me, doesnt go out but rarely. its just not worth it to me because they hide sugar and flour in everything.

I went to a steak house this summer at a horse show. its expensive and really good, and i saved for months to be able to go. i so wanted prime rib. when the waiter came i ordered the smallest prime rib. salad no croutons, tomatos, onions, carrots, peppers. extra cheese, please. please dont bring rolls or potatos..do you have broccoli for a veg i could have loaded?
he stopped...looked at me..said are you keto? i said yes!! he said oh..well..i have to tell you. they roast the prime rib in au jus..and theres sugar in it. WHAT??? well just leave it off. no, he says..you dont understand...the beef is seared, then put in the au jus to roast. it goes into the meat. i am keto and it messed me up royally.
sigh. i opted for the ribeye, it was the same price as the prime rib. and it wasnt what i wanted. i felt like i wasted all that money. why..WHY do they have to put sugar in EVERYTHING!!!

Holly
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IWANTTOSUCCEED Posts: 1,601
11/30/18 1:28 P

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NIGHTSKYSTAR: wow, I had no idea that peanut better was not keto. I just might try that almond butter – I know people who swear by the nut butters.

-JAMES-: I have no idea why my thyroid meds were lowered either. I just figured it was because of keto. When I do see the doctor on Monday, I’ll let him know about the way I’m eating now and even get a few more details on my blood tests.

DAWNWATERWOMAN: I agree with you, I’d rather be safe than sorry. I have dropped some items I was using also because of the advice on this team. I am very grateful that they take the time to watch out for me. I too worried so much about being able to do keto correctly, I almost never even started it…..Again, thank you James for those gentle pushes…….

KDGIRL: Happy to read of your husband’s success and this is only after 4 days!!!!! Congrats on your success at the Mexican restaurant….. Whoohooo – I’m on my way over to the recipes – thanks!


Charlene


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11/30/18 11:34 A

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Well I live in Texas. There're a LOT of Mexican restaurants here. What I do is not eat at them often.

But, when I do - this is what I do.

No chips and salsa. Fajitas are usually pretty safe - there might be a little bit of carbs in the sauce, but the extras are peppers and onions in butter or oil. Of course no tortillas. And if it has a sauce, it's flash grilled so there's not much that remains after the grilling. And guacamole. Yummy.

No soups. Yesterday soup came with the "meal" and there was also the option of having beans or rice with the meal. I chose no soup, no beans, no rice. I asked if they had a handful of lettuce they could throw on the plate instead - they said no. Okay fine.

Brisket (beef) is usually safe. Pork if it's not in a sauce. I always ask if it's in a sauce or just regular meat. This meat, if it's in a sauce, is usually soaking in it to keep it moist. I pass. There are other options, but these are what I enjoy so I just basically stick to beef, pork and cheese.

Quesadillas are good - meat and cheese - if you scrape off the filling from the tortilla. If I remember, I will ask them to leave the top tortilla off. Hardly anyone gets the "melted cheese no tortilla) option so I don't ask for it anymore. Guac here as well.

Some restaurants have salads. With meat, it's yummy. With salsa, spicy. Mexican restaurants by and large don't have a great selection of salad dressings I've found. I ask for Blue cheese if they have it, I use Ranch if they don't but I don't trust Ranch here. Seems very sweet to me, even homemade. I've got a few packets of blue cheese in my purse for those moments.

My husband doesn't like blue cheese so I ordered a box of Kraft Italian dressing packets ($16+ for 60 packets) to keep in his truck just in case. Or if I send him to work with a salad. Makes it easy.

Margaritas - man they are so good. I have found that a shot of tequila, some lime juice, seltzer water or club soda and a squirt of Mio lemonade is almost as tasty. Not exactly, but enough so you can drink something when you're around others who are indulging in an adult beverage in a Mexican restaurant.

Hubs is taking an electrolyte salt pill once a day and I'll keep him on that for at least two weeks. So far his attitude is great, and his snacking is going down. The meals must be more filling than his previous carbage fare. No more headaches.

Karen "KD"





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11/30/18 10:44 A

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KDGIRL,
your husband making it through 4 whole days is a big achievement! I hope his energy levels stayed even enough, and his headaches are a thing of the past (is he taking more salt again?).

Give him a pat on the back!
- - - - - - - - - -

I have a question about Mexican food. Someone else on this team blogged about eating Mexican, trying to avoid the corn based stuff, yet gained what appeared to be a lot of water weight. Thankfully it all went away given a few days, but it was a surprise to her.

Can you give us your way of navigating Mexican restaurants? What is on you "OK to eat list"? What is on your "do not eat list"? Do you ask for modifications? Do you eat part of some things and "waste" part of it?

I want to know for myself too. I like Mexican, but haven't had it in a long time.

James
Alberta, Canada


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11/30/18 7:32 A

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KD kudos to your husband (and you) that’s great!!



Holly
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11/30/18 7:20 A

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Yeah peanut butter is a trigger food for me too. I'll eat a whole spoonful (probably more than a tablespoon) and keep going back. I just don't do that at all anymore. I've convinced myself PB is monkey poop. haha

My husband has made it through 4 days - lost 4 pounds! And his blood sugar went from 159 to 121. That is very good and he is very happy. We also had some good food this week, and I plan to make chicken tonight. He'll weigh/measure on Mondays as well, and in a week or so, I'll test his ketones to see if he's in ketosis.

I ended up not going to Panera at all. Another friend needed my help, and so we did the thing and then went to a Mexican restaurant. I ordered 3 gorditas (mini flour tortilla on both sides) and had beef, pork and cheese on the inside. I scraped the fillings out and tossed the shells. My friend (also keto) ate it all. Sigh. You can't make anyone do anything, you have to want to do it for yourself.

IWANT I'll put the pumpkin cheesecake and pumpkin mousse in the recipes. If I made the cheesecake again, I'd not make the crust at all. That didn't add much in my opinion.



Karen "KD"





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11/29/18 9:27 P

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Peanut butter was always a trigger food for me...though not as bad as carby treats. This is one reason I do not plan to try any nut butters. [They are also expensive!] I'll stick to raw walnuts and pecans for now.

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11/29/18 9:25 P

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When I put peanut butter on my waffles or pancakes it is a small amount, like Holly, maybe a teaspoon at most, across all of them. Just a tiny bit on each one for flavour, not a thick layer on each one. I'm going to look for almond butter this evening, once I find it I don't know what I'm going to do. I hope I'm going to like it... I probably will though.

Dawn,
if you don't want peanut butter, that is fine too. As NIGHTSKYSTAR has pointed out legumes aren't Keto, and peanuts are a legumes. What ever works best for you.

James
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11/29/18 7:13 P

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just check it for sugar, Dawn, and be aware of how much you have. i literally have a teaspoon..and savor it. i could live on peanut butter, and had to find a way to work a small amount in.

Holly
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11/29/18 6:32 P
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I was using Peanut Butter for Breakfast... but after reading up on all the threads between this team & the other.. I put my jar of peanut butter back in the kitchen and have wiped it off my OKAY list. LOL In my opinion, better safe than sorry. That's just MY issue but I have learned that if I think I am doing something incorrectly, next thing I know, I'll be punishing myself by self-abusive type behaviors.. the old.. I already blew it so I might as well not even try.



DAWN: Challenging all my friends & family to change the world, one act of kindness at a time. SMILE!

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11/29/18 5:45 P

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like i said...lots of keto-ers use peanuts, myself included, only very rarely. and most of them have added sugar, so you have to be careful. Walmart carries, with the peanut butter, single serve little cups or squeeze packets of unsweetened almond butter. i like them for shows or whatever, but if i want peanut or almond butter, i make my own. so easy in a blender or food processor!!

Holly
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11/29/18 5:14 P

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NIGHTSKYSTAR,
I'm going to be buying some Almond Butter the next time I leave the house ... which is later this afternoon.

I don't know how different it is going to taste from peanut butter, but I'm willing to give it a try. Mostly I'll be putting a dab of it on my fake pancakes and fake maple syrup.
emoticon emoticon

Lately I've been having eggs and cheese for breakfast.

- - - - -

IWANTTOSUCCEED,
I wish I could credit Keto for my thyroid changes, getting slightly healthier, but its been Keto for so long that I really have no idea what is going on inside me.

- - - - -


Edited by: -JAMES- at: 11/29/2018 (17:22)
James
Alberta, Canada


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Starting weight : 195.0 pounds (June 7, 2012)
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11/29/18 4:16 P

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iwant..peanut butter isnt the best choice anyhow. its a legume..not keto..but that said lots use it..i have peanuts once in a while just because i love them..but its very seldom.
almond butter is a better choice, if you like it..

Holly
Northern NY
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11/29/18 4:12 P

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KDGIRL: Interested in both your cheesecake recipe and the pumpkin cheesecake mousse…….

I bet your husband loses more than 5 lbs – men seem to lose much quicker. I wish him luck! Can you see any difference in him?

*********************************

MARIENOW: I would have been very mad also if I ate mashed potatos by mistake. I too would have chosen to eat that baked potato!

30 LBS IS FANTASTIC. I don’t think that is a slow weight loss at all!

*******************************

-JAMES-: I gotta say I am a bit nervous about lowering my thyroid dosage. Weird….. I’ve been taking it for so long, it just doesn’t sink in yet.

*****************************


KDGIRL: I had lunch at Panera on Monday – had the greek salad without a few of their items and added a few of my own. Their website is great in giving you all the nutritional info for all the changes you make. Be sure to have a little protein in the salad, that might fill you up a bit more.

****************************

HOLLYBARKER1: I am looking forward to trying some fat bombs. Which kinds would you suggest. PS – I am not a peanut butter fan……





Edited by: IWANTTOSUCCEED at: 11/29/2018 (16:12)
Charlene


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11/29/18 12:09 P

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Marie 30 pounds is WONDERFUL!!! and why...WHY would anyone mix mashed potatos with mayo. but you knew it wasnt right right away, and asked..and thats great!!!

Hollycali...yeah..if you counted the carbs in how many you had you would probably see you were way over. they are so good, though, its hard to have one!! i have done a walnut fudge. while its 1 carb per piece, when you read the nutrition info the whole batch makes 24 pieces. which means they are TINY. when i was still wanting sweet stuff, i would make them, then wrap them carefully, and put them in the back of the fridge behind stuff. in the evening i would take one wrapped piece out, and put it in the front of the fridge, then make a game out of seeing how long i could leave it there...haha. but when it was gone, no more. and that sucked, because it was GOOD and i wanted half the pan!

Holly
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11/29/18 11:48 A

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Made fat bombs, ate too many, gained 3 lbs in one day. 1) Almond Butter and Coconut oil. Wow! so good want to try it again with instant coffee in the mix. 2) Pumpkin, cream cheese, butter. I think the idea is to have ONE at a time(or a day). My tummy wasn't happy either, hard to digest. Learned my lesson. Trial and error. hahahahaha

This is Not a diet, it is a new healthy lifestyle.


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11/29/18 11:23 A

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KDGIRL,
oh, your husband skipped the electrolytes and got the headache on day 4, ... oh.

Well I'd suggest he keep taking them for about two weeks, and maybe then try skipping. Thats what I did after about 2 weeks. I felt weak and unwell in the first week, but no headaches, probably because I was taking electrolytes.

Fantastic that he is sticking to his commitment to try Keto.

Edited by: -JAMES- at: 11/29/2018 (11:40)
James
Alberta, Canada


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11/29/18 11:11 A

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Yes James - I have him taking electrolyte salts every day. He skipped yesterday - probably why he got his first headache then.

Marie you are doing awesome!! Your weight loss is terrific. I hope you feel as good as that sounds!

Today I'm going out for a Panera Bread luncheon meetup. sigh. They really don't have much that is keto on their menu. That is filling anyway. I usually get the salad, but it's not very filling.

Karen "KD"





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11/29/18 10:48 A

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IWANTTOSUCCEED,
my thyroid medication also went down last week, first time for me too.

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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11/29/18 10:07 A

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KDGIRL,
sounds like your husband is getting the typical "keto flu". Are you trying to smooth that out with salt or extra electrolytes of some sort?

Headache on day 4, pretty good I'd say.

- - - - -

MARIENOW,
loosing 30 pounds is fantastic. Loosing that in 12 weeks is also amazing. That is a 2.5 pound loss per week! Doing it at your weight, now under 200 pounds, is also triply amazing.
emoticon

Edited by: -JAMES- at: 11/29/2018 (10:46)
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)


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11/29/18 9:24 A

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IWANT, Wooo Hooo!!!! That's amazing about the meds. Congrats! That's my whole reason for doing this because I could like to avoid and/or come off medication. Such great news. I can't wait to hear about your cholesterol.

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11/29/18 9:23 A

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KD, that seems reasonable too. So I guess I can call myself "Keto" without feeling like I'm misrepresenting anything. I've been mostly eating Keto with a few slips. And one slip wasn't even my fault because I went to a party and ate a deviled egg. It didn't taste right so I asked the ingredients. They were "yokeless" deviled eggs and they used mashed potatoes instead! They looked exactly the same (they used food dye). I was so mad because if I was going to eat white potatoes, I would have had a baked potato with butter or something delicious. Not dye with mayo!


Side note, happy weigh in today. I've officially lost 30 pounds since Sept 1st. I'm really happy. Even when it comes off slow, it does come off. Really hoping to break the 70's by New Years.

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11/29/18 8:07 A

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I want that’s FANTASTIC!!

And KD..sounds like your husband is doing great!! Hoping he isn’t disappointed if there isn’t a big drop..but hope there IS one!!!

Holly
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11/29/18 7:34 A

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Yay IWANT about your meds!! This is the first step to getting off or even lowering further. Keep up the good work! And you see - even though your first few months had a few slips, you're still making progress. No point in giving up if you slip up - just keep going.

Kathleen I believe you are spot on about food choices. However, in the once in awhile, eating keto foods that are not the best may be an only option. Like on a road trip - a drive through McDonald's and have a cheeseburger no bun. The big picture is the thing to focus on. MOSTLY you should eat high quality nutritious keto food. This is much better for your body.

My husband is on day 4 of keto today. Yesterday he had a headache, but so far, no moaning and groaning or complaining. This is great. I'm making fresh ice tea for him instead of Hawaiian Punch, and fixing a keto lunch and dinner every day. He has a cafeteria at work where he eats breakfast with friends, and he says he has 2 eggs and bacon. Check.

Last night I was trying to use up a half can of pumpkin puree I put in a Thanksgiving recipe and made a pumpkin cheesecake mousse with it. Oh my gosh. Tasted terrific, and fats are what he needs to round out his diet and he loved it. Since he doesn't like cheese that much, I'm trying to douse his food with different kinds of fats and tomorrow he gets on the scale for his half week weigh in. Fingers crossed. He probably has 70 pounds to lose, so a nice 5 pound drop is what I'm hoping for.

Karen "KD"





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IWANTTOSUCCEED Posts: 1,601
11/29/18 5:11 A

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Good Morning team:

Though I'd share some results from my blood test. I'm sure I'll get more facts when I see my doctor on Monday.......

Until then, the doctor called me and said my blood results indicated that I had to "lower" my thyroid (hypo) medication. I'm thinking this is a victory because of keto. I don't ever remember lowering my thyroid meds.......

Charlene


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11/29/18 12:38 A

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Great point, Kathleen. That makes sense.

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11/28/18 11:30 P

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I think you are absolutely right Kathleen. There are people who call it keto that do “if it fits your macros”(iifym)
From every bit of everything I can find this is not a great way of doing keto. People go on keto just to lose weight when, if done correctly, keto can heal your body, reducing inflammation and helping with a host of other problems.
I do think max carb numbers are important, but I agree that what you eat is just as, if not more, important.

Holly
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11/28/18 9:56 P

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Kathleen,
I can't correct you because you are right.

Normally people just eat. Keto people should just eat too, and you are spot on in saying it is about allowable foods, and ingredients.

I have a B.Sc. in mathematics, and a Ph.D. in Physics, and that background has trained my mind to think in terms of equations and numbers and optimization of things. I can't get that out of my head.

But realistically, most folks won't be weighing every portion of food eaten, how much meat, how much broccoli, how much ... and calculating the grams of this that and the other.

I think weighing and counting is a good tool to understand where carbs and other things come from, but long term one should just eat, and have an intuitive feel for quantity, and know what can fit into a Keto way of eating.


Edited by: -JAMES- at: 11/28/2018 (21:57)
James
Alberta, Canada


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


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11/28/18 9:42 P
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That sounds right to me.

DAWN: Challenging all my friends & family to change the world, one act of kindness at a time. SMILE!

QUOTE: "To love another person is to see the face of God." -Victor Hugo



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11/28/18 9:41 P

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Most people think Keto is all about carb numbers but actually I think Keto is more about ingredients and allowable foods. There are major differences between Keto, Paleo and Low carb food plans. We, Keto, do not eat corn or potatoes (white or sweet) but Paleo allows sweet potato and (Atkins/South Beach) Low Carb is anything goes as long as it is low carbs.

Some food items are just not allowed to be eaten on Keto. So if you are eating anything you want but keeping your carbs under 20 are you still doing Keto? I say - No. It is more about the selection of foods that makes this a way of life.

Please correct me if I am wrong but that is my take on Keto.

Kathleen in PA
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11/28/18 9:08 P

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MARIENOW,
my opinion is that 50 grams of carbs a day is in the shadowy world, typically lower than low carb, but higher than Keto.

James
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11/28/18 8:33 P

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Subject: why 20 to 25 grams of carbs is spot on

How low does it make sense to go on the carbs? Is there a point of diminishing returns?

I think the answer is yes, and the roughly 20 for women 25 for men per day is about it.

Your body (not your brain) but the rest of you, can run on carbohydrates or it can run on fat (ketones). It may take a few weeks for it to burn fat as easily as carbs, but it gets there.

If your brain runs fully on glucose, it needs about 125 grams a day. But what happens when you cut carbs to zero? Well all but one part of the brain can alternately run on ketones. Let's say you eat no carbs, what then? It turns out the body can make glucose from protein (look up gluconeogensis) for that one part of the brain that is inflexible, and must have glucose.

Here are two articles that mention the brain's minimum daily glucose needs at about 30 grams per day:
www.marksdailyapple.com/how-m
uch-gluco
se-does-your-brain-really-need/

and
siimland.com/how-much-glucose
-does-the
-brain-need/


So I don't suggest 20 grams of carbs a day (or a little more for men) without scientific reasoning. When 20 or so grams of carbs leak into your diet to get to other things your body needs (like minerals, vitamins, ... from low carb veggies) then not only are you getting those nutrients, you are saving you body from having to turn some protein into glucose for this part of the brain.

Eating some low carb veggies when eating Keto is a win-win, some carbs that your brain must have anyways, and nutrients too.

P.S. This fits well with what NIGHTSKYSTAR just posted on 30 grams being an upper limit for Keto, and 50 being too high.

P.P.S. You might think why not eat 30 grams of carbs if that part of your brain soaks up all 30? It seems unlikely that this part of the brain will get all 30. I think a little gluconeogenesis never hurt anyone, and I think that burning mostly ketones in my brain.

Edited by: -JAMES- at: 11/28/2018 (21:06)
James
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11/28/18 6:39 P

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personally i think 50 is way high. i've heard people say 30..and thats borderline. 20 total is the recommended (for women), but again..a recommended. people do differently on different things, i think if i was having 30 i would want to get a blood monitor myself to be sure.

there ARE groups that are strict about the 20..this isnt one. we know very well we have people transitioning onto keto, i think i may be the only one that ever went totally cold turkey..no prep no easing in. there may be others i dont know. if i ease in i look for ways to keep easing..thats me..others find it very helpful.



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I can't take Magnesium Citrate because I take a blood pressure medication that could interact with it. So that's never been an option for me. Maybe I will end up being able to come of the medication one day and then I could consider taking it.

Thanks for clearing up the 20 grams question for Dawn. For some reason, I remembered that being VERY strict in here that it couldn't be more than 20. I think an article was linked as a guideline.

So does this mean some people who claim they are Keto and in Ketosis even though they are eating up to 50 grams could actually be correct? I noticed a lot of bloggers say that. They think they're doing a Keto plan when they're eat more than 30 and sometimes even 50.


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its all fishy to me. fresh or bought in the store. the ONLY time i eat fish is if its prepared in a restaurant, with a TON of lemon on it. to mask the fish taste.
haddock i want breaded and fried to a deep crunch. the mako was in a restaurant in Boston..and i was..hmm how do i say it..a bit impaired? swordfish, broiled, with butter and a whole lemon squeezed on it i liked ok.
and i can eat a little bit of lobsta..but there better be a cup of butter to dunk i in.

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HOLLY NY for a person who doesn't like fish you sure do pick heavy tasting fish. Not sure if I could get them down. Fresh fish smells sweet. If its fishy it old. It's tough when you are not near the ocean. Next time you feel like fish when you are out try ordering broiled fillet of Sole. That's a very good fish. I think fresh Tuna is the heaviest fish we eat. Wow, tuna salad from a fresh tuna steak is awesome.

With all this "fish talk" I decided to make fish tacos for dinner tonight. I'm frying (naked) fish fillets in butter first. Mine will be without the tortilla. I am going to try and wrap mine is iceberg lettuce leaves with sour cream/sriracha/lime sauce, jalapeno pepper slices and fresh cilantro on top. Something different.

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well darn. maybe someday though!! it really does sound good..might be a fish i can eat!! i can do swordfish, mako, and once in a while, if its cooked in a restaurant, haddock.
Maybe if i was near the ocean and could get it same day it wouldnt all smell so bad to me..

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11/28/18 12:49 P

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OOOOPPPPPSSS typo, thank you JAMES, 100 mg each. I take three a day.

HOLLY NY I don't think you can buy Ling in a store, I have never seen it sold but then maybe I never noticed since we only eat what DH catches.

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11/28/18 11:26 A

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well i'm safe on the coffee..love how it smells but dont like the taste..lol. protein i think i'm fine on . i was planning on busting out the whiskey for the holidays. guess i better just do one on Christmas day!!

Thanks KD for finding that!

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11/28/18 11:20 A

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I would think that would be fine Dawn. There is something that interferes with calcium absorption (I don't know exactly what) so you might take it to help that too. No point in taking calcium if your body is not going to absorb it.

Okay - I looked it up - here is what I found:

Here’s the lowdown on these calcium busters.
Alcohol intake
Keeping your alcohol consumption in check has many benefits, including helping your bone health. WebMD suggests that drinking even just 1–3 ounces of alcohol per day can impair the ability of your stomach and pancreas to properly absorb calcium and can also affect your liver’s ability to activate vitamin D, which is essential for calcium absorption.
Inadequate vitamin D
Vitamin D plays a crucial role in calcium absorption and bone health. This vitamin is necessary to maintain calcium levels in the body and prevent bone loss. To ensure a lack of vitamin D doesn’t interfere with your calcium absorption, make it a habit to consume vitamin D–rich or fortified foods and beverages, and take a supplement if necessary.

Tobacco use
It’s common knowledge that smoking is linked to several health issues, and this includes a greater risk for the development of osteoporosis. Since smoking interferes with calcium absorption, it directly affects bone density and could increase the risk of bone-related problems, such as fractures.
Excessive caffeine
Much to the chagrin of coffee addicts, caffeine can potentially wreak havoc on your calcium levels. While moderate consumption of coffee, tea or drinks containing caffeine is generally considered acceptable, excessive amounts can interfere with calcium absorption.

Find out why calcium is a total body booster >>
A high-protein diet
Protein is crucial for several reasons, such as building strong bones and muscles, repairing cells and maintaining good health, but too much might not be a good thing. Following a high-protein diet can inhibit calcium absorption and, in the long term, be a risk factor for developing osteoporosis as well as have a negative effect on bone health.
Sodium intake
Salt or sodium is a common element of flavouring found in most processed foods, such as canned goods, junk food, frozen dinners and fast food, but a diet high in sodium can affect your calcium levels. Per ScienceDaily, when sodium is excreted from your body, it takes calcium with it. This reduces calcium absorption.

See more factors that affect bone health >>
Hidden culprits
Oxalate. While present in many good-for-you foods with great nutritional value, such as kale, spinach, beets, rhubarb and berries, oxalate itself can affect calcium absorption, as it binds with the mineral and passes through your system.
Phytic acid is found in healthy high-fibre foods, such as whole grains, wheat bran, seeds and some nuts, but is another substance that binds with calcium to interfere with its absorption.

So takeaway - don't drink too much, eat too much protein, or have too much coffee.

Uh oh.


Karen "KD"





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11/28/18 11:12 A

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sorry guys i thought everyone was being quiet then figured out i wasnt getting notifications on this thread!

first off..under 20 total carbs for women is the GOAL..doesnt mean you arent keto if you go over that.

Mag citrate is, yes, the one you want. i take 400 mg daily.

the supplement i strongly urge you to talk to your healthcare provider before taking is potassium. i'm walking proof that taking potassium supplements (except in a mulltivit..thats fine) can land you in the ER and ICU with arrythmia. NOONE should be telling anyone its ok to take extra without your own medical professionals ok.

welcome to new people!!
I cant chime in on the shiritake noodles..i cant stand fish smell and when i was told how strong the smell is when you open the package i just said i'll do without. But, Kathleen, you make that Ling fish sound really good..if i can find some maybe i'll give it a shot. always willing to try...

we got well over a foot of snow here. i've been shovelling while the bakery orders were baking. all cleaned out but no sign its going to stop..its GORGEOUS here!!

and..math egg questions..no. i dont do math. except recipe calculations.

Holly
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I am taking Calcium Magnesium Citrate (1000 mg Calcium, 500mg Magnesium) Is this okay? It seems to be helpful but if I need to change, I am willing. I just started taking it this Weekend.

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11/28/18 10:24 A

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haha James/Kathleen - LOL BIG DIFFERENCE!!

I take a 400 mg tablet with a meal. Once a day. Keeps me going...

Karen "KD"





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11/28/18 9:05 A

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KATHLEEN624, a great post, just one minor correction.

Those capsules must be 100 mg each, not 100 g.

James
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11/28/18 8:43 A

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MARIE - In regard to your comment about bowel problems. Constipation may be true for many as a person starts Keto, lack of fiber can cause problems in the bathroom. I know from personal experience. But I have learned here that if you take Magnesium Citrate (100mg each capsule) three times a day with a meal you never have that problem. I take it everyday and it works very well. It corrected the problem immediately and continues to do so after 8 months. You do not need to up the fiber and you certainly do not need to minus the fiber off your total carbs. When we minus the fiber off of the Total carbs this just allows us to eat MORE carbs than necessary.

My weight loss was much improved once I stopped taking the fiber off of the Total carbs.

correction to dosage.

Edited by: KATHLEEN624 at: 11/28/2018 (21:26)
Kathleen in PA
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11/28/18 7:50 A

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Dawn I also want to say you don't need to worry so much about the exact grams of macros you eat every day. Do the very best you can to keep within the guidelines, and then let it go for the rest of the day. Stress is a very big contributor to lack of progress, and you don't need to stress yourself out over a few grams of carbs.

Besides, especially in the beginning when you have a lot to lose, your body is much more anxious to get rid of the weight, and you will see more results from less effort. You will see way more results from more effort -- it's not like I'm trying to talk you into eating less carefully, but please don't worry. When you are 10-15 pounds from your goal, losing, even when eating carefully, will be much more difficult.

Marie I get you with the tracking. I find I track diligently until I come across a food I make up - turkey soup. Yes, I know all the ingredients are good. But how much fat is in my stock? How many carbs from the veggies made it into my bowl? How much turkey did I get in my ladle? Or if I split something with my husband at a restaurant - did they put everything in the mounts calculated on the menu, or did they add a bit extra of this or leave that out? Who knows. You can make yourself crazy. And then I stop tracking for the day. The mystery is real and unless I'm eating out of packages and boxes and not doing real cooking, it's probably not going to be completely accurate. I just do the best I can.

Remember you are healing your body, so sometimes weight loss is sporadic as your body fixes something internally, or at least starts the shift. Take pictures. That is truly worth a lot on your journey.

Karen "KD"





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Thanks James. I know that you said that you don't rely on those keto-strips.. but as someone gave me a bottle, I use them once a week "just to see". Happily I am staying deep purple, so I think I am ok. I'm fighting as hard as I can to stay low/no carb. THANKS for all your help.

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11/27/18 11:42 P

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Dawn,
relax, you are doing great.

Yes 20 grams of carbs for women, and about 25 for men is Keto for sure. But everyone is different, bigger, or smaller, so this is a good guess.

The main thing about being in Ketosis is that you get the majority of your calories from fat, either fat you eat, or fat you burn from you body.

James
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My eyes are broken. I must weight/measure & track everything.

DAWN: Challenging all my friends & family to change the world, one act of kindness at a time. SMILE!

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11/27/18 10:44 P

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Dawn, from what I've learned in here, 20 grams is the cut-off, (except I guess some men eat 25 carbs.) If you are over 20 carbs, then it's not defined as Keto.

(That is my understanding but the experts here will chime in when they read your question.)

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About not tracking, within just 2 days of not tracking my nutrition, I could feel myself slipping. First off, I MUST have overdone it because I have heartburn which I haven't had since Sept 1st when I started my plan. And I almost bought Krispy Kremes tonight. So I decided to start tracking again. I guess I'm not strong enough in my new habits yet. I need the accountability factor that tracking gives me for now.

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Subject: Fibre

Hi Dawn. You said you didn't understand whole carbs and net carbs, so that motivated me to write this.

There are two types of fibre, soluble, and insoluble. Soluble is the type that thickens into a jelly when you put it in water, and insoluble doesn't. Insoluble fibre is also known as roughage. Both of these due to their chemical structure of carbons, hydrogens and oxygen atoms are classified as carbohydrates.

But there are many types of carbohydrates, including sugar. They are all made from carbon hydrogen and oxygen. Each carbohydrate has the same number of carbon and oxygen atoms, and twice as many hydrogen as oxygen. Depending on the more complicated structure of each particular carbohydrate more or fewer calories can be extracted.

In theory none for fibre, which is one of the subclasses of carbohydrates. So some people don't count those, as they think there is no energy in them for humans, leaving "net" carbs, the ones that we can extract calories from, the one we typically count at 4 calories per gram.

The problem is we eat so few carbohydrates on a Keto way of eating, that trying to squeeze in a few more, by not counting fibre, really gets you almost nowhere. Also, since non-fibre type of carbs have a range of calories per gram, why is the fibre type suddenly zero? Same atoms, same ratio of carbon, hydrogen and oxygen. Maybe zero, but probably not exactly zero.

But it doesn't really matter. If I eat 20 grams of carbs a day.
Lets look at something folks think have a lot of fibre, namely whole grain bread. If I eat a slice of that
nutritiondata.self.com/facts/
baked-pro
ducts/4846/2

According to that data, a "high fibre" slice of bread has 11.3 grams of carbs, and 1.9 of those are fibre. So about 10% of the carbs are fibre. If I could eat sources like this, of "high fibre', then of the 25 grams I eat per day, I might stretch it up to 10% more, so 27.5 grams a day, and if I discount the fibre I'm back down to my 25 maximum. But I'm mostly playing games by doing this. Discounting fibre is not going to allow me to eat more carbs without guilt. Well 2.5 more grams is not worth thinking about.

Yes one doesn't get the daily fibre, but is there a daily fibre?

- - - - -
I've written before that I have ulcerative colitis. It was so bad that I felt like it was going to kill me. I had a chart on my bedroom wall. Up axis was my weight, going to the right the date. It plummeted about 3 to 4 pounds every week and my digestion was a mess. I had a dashed horizontal line, which I estimated to be my death weight at about 80 pounds. Lucky for me my nose dive didn't continue, but it was sobering to say the least.

This condition continued for decades, though not as bad. I was always taking anti-inflammatory medication daily, I was mostly "OK" though not good, and sometimes quite bad. Of course one might think that extra fibre might help this condition, and I consumed psyliium husks in water, and that seemed to help.

So what has Keto done for my digestion, since fibre is so low? Virtually cured in 3 months, symptom free after 6 months, and for the last 8 years. My digestion has never been better. It's like I don't have ulcerative colitis anymore. Do I think about getting my fibre in to help my digestion? Not a bit. My digestion has been made better by eating Keto, even if I'm only getting 2 or 3 grams of fibre a day. I don't give fibre a thought.

I've been paying attention to my bathroom habits in the last week, and unlike before I seem to have a bowel movement every day, or every two days at the most. Pretty normal.

Edited by: -JAMES- at: 11/27/2018 (21:34)
James
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So are you saying that if a person eats more than 20 carbs per day they are NOT keto? I had read that 25g was keto but that it was advised to stay as close to 10 as possible

Edited by: DAWNWATERWOMAN at: 11/27/2018 (22:43)
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Welcome SUESEBRING! I'm different from the team in that I count net carbs. Everyone's body is different and we all have different health issues. For me, I don't like not going to the bathroom for 2 to 3 days at a time. I don't want to gross anyone out but my Dr. said for some people that can lead to problems because of hard stools in the intestines. I started doing net carbs just so I could add fiber. I don't think the "net carb" theory is accurate and they are "free" carbs, but it does suit me better when I have fiber. I'm considered low carb and not keto because I go over 20 carbs. But everyone has their own path to choose and each person gears their plan towards their own individual needs.

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Just popping in to say hello! I don't really understand the whole carb/ net carbs business. I WAS trying to pay attention to it before... NOW, thanks to directions found here... I am just doing my best to stay AT LEAST 25 carbs and pushing for 10. Anyway... thanks for all the advice and recommendations here. This team is GREAT!!!

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EAGLEKWE,
The RDI (Reference Daily Intake) of carbohydrates is 275 grams a day. Low carb folks, at about 80 grams a day don't make that amount, and Keto folks at about 20 grams a day, it's even less so.

I don't worry about getting my reference intake of carbs. I don't worry about fibre (a subtype of carbs) either.

Here on Wikipedia:
en.wikipedia.org/wiki/Carbohy
drate

it says:
"Carbohydrates are a common source of energy in living organisms; however, no single carbohydrate is an essential nutrient in humans. Humans are able to obtain all of their energy requirement from protein and fats, ..."

Edited by: -JAMES- at: 11/27/2018 (15:51)
James
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11/27/18 2:50 P

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How do you get your fiber amount if only 20 total carbs? I thought recommended amount was 25g for fiber.

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Yes, I have had success doing the net carbs.




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11/26/18 3:35 P

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Welcome SUESEBRING.

I used to count net carbs, but no longer. Various types of carbs have a range of calories per gram. The standard 4 calories per gram is a sort of average of various carbs for convenience.

For example on this page:
en.wikipedia.org/wiki/Carbohy
drate

you find:
"Carbohydrate consumed in food yields 3.87 kilocalories of energy per gram for simple sugars,[20] and 3.57 to 4.12 kilocalories per gram for complex carbohydrate ..."

A range of values. Why is fibre zero calories? What experiment would have been done on humans to determine that?

In the end I eat about 25 grams of total carbs a day as a maximum. If I didn't count fibre how many more grams of carbs could I eat? 5 more, 10 more?

The US Government nutrition information does not define or consider net carbs. Fibre yes, but not net carbs. I've not seen it, and I've looked.

Holly and I only talk about total carbs.

Edited by: -JAMES- at: 11/26/2018 (15:40)
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: 12,292
11/26/18 2:49 P

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EAGLEKWE,
I very occasionally make Shiritake noodles as part of a meal, like once a month or so.

I agree with the others, rinse them well. I don't find a fishy taste, but they aren't going to remind you of wheat based noodles.

Add them as a side dish, a little taste, with some sort of sauce on them. Or mix them into something else, but I don't think you'll be happy if you try a heaping amount of them, like one does, ... er did, for pasta.

Worth a try.

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
KATHLEEN624's Photo KATHLEEN624 Posts: 2,874
11/26/18 2:42 P

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OK you guys, you got me on the egg joke. LOL



Kathleen in PA
It's not a diet, It's a lifestyle change,


 current weight: 164.0 
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-JAMES-'s Photo -JAMES- Posts: 12,292
11/26/18 2:39 P

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Subject: The seven egg joke.

KATHLEEN624,
KDGIRL was right. If you start with 7 eggs, half of that is 3.5 and the extra half egg "bonus" and the first person buys 4 eggs. Second person gets half of the 3 that are left, so 1.5 eggs, and the half egg bonus, and the second person gets 2 eggs.

The last person arrives and there is one egg left. This person gets half of that, so half an egg, and the bonus, and they leave with the last egg.



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
KATHLEEN624's Photo KATHLEEN624 Posts: 2,874
11/26/18 2:34 P

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Welcome SUESE. Total carbs. I started Keto the beginning of this year. I was counting Net carbs and soon realized after a few months that my weight loss was very slow and stalled most of the time. I then switched to counting Total carbs keeping then at under 20 daily and what a difference it made for me. So I count Total carbs.

Good luck, this group is great.

Kathleen in PA
It's not a diet, It's a lifestyle change,


 current weight: 164.0 
193
182.25
171.5
160.75
150
IWANTTOSUCCEED Posts: 1,601
11/26/18 2:27 P

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I'm pretty new to Keto also - started it the end of August (but have been off and on again for the last 3 weeks). I only do total carbs.

Are you having success doing net carbs?

Charlene


 current weight: 191.0 
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