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General Discussion / Re: Can I have some help jump-starting my dead low carb diet?
« Last post by mouseissue on April 23, 2020, 04:11:53 PM »Hi, Jeff!
First, follow the directions on the package of ketone test strips you purchased. There are subtle differences between brands.
Your ketone levels will vary day to day, even hour to hour. Sometimes, it may even be a bit low, like within a couple hours of eating. Therefore, measure your ketones the same time each day, like first thing each morning while you take care of morning business. This is also a good time to check weight.
In infamous weight gain "creep" is common. In my experience, well over 90% of the time, it's due to unintended intake of hidden carbs.
For example, take condiments like ketchup. On average, one tablespoon ketchup has about 4 net carb grams. That is equal to one teaspoon of sugar for each tablespoon of ketchup (or about 1/3).
CAREFULLY reading nutrition labels is CRITICAL to success!
Keep your net carb intake STRICTLY to 20 grams or less per day. That is Total Carbs - Fiber - Sugar Alcohols = Net Carbs.
I HIGHLY recommend keeping a journal of everything you eat and how much along with its net carb amount. This will help you learn about how your body responds to changes you make in your diet. With that, you can better control what you eat for best results.
Also pay attention to portion control. Our bodies have a mechanism to convert proteins into carbs. Overeating low or zero carb foods can cause weight gain when too much is eaten.
Not sure what's going with the jpg.
Hope this helps.
Tony
First, follow the directions on the package of ketone test strips you purchased. There are subtle differences between brands.
Your ketone levels will vary day to day, even hour to hour. Sometimes, it may even be a bit low, like within a couple hours of eating. Therefore, measure your ketones the same time each day, like first thing each morning while you take care of morning business. This is also a good time to check weight.
In infamous weight gain "creep" is common. In my experience, well over 90% of the time, it's due to unintended intake of hidden carbs.
For example, take condiments like ketchup. On average, one tablespoon ketchup has about 4 net carb grams. That is equal to one teaspoon of sugar for each tablespoon of ketchup (or about 1/3).
CAREFULLY reading nutrition labels is CRITICAL to success!
Keep your net carb intake STRICTLY to 20 grams or less per day. That is Total Carbs - Fiber - Sugar Alcohols = Net Carbs.
I HIGHLY recommend keeping a journal of everything you eat and how much along with its net carb amount. This will help you learn about how your body responds to changes you make in your diet. With that, you can better control what you eat for best results.
Also pay attention to portion control. Our bodies have a mechanism to convert proteins into carbs. Overeating low or zero carb foods can cause weight gain when too much is eaten.
Not sure what's going with the jpg.
Hope this helps.
Tony
