Confused ketosis dieter

alicer461

hi guys

I'm trying to do this ketosis diet system and am abit confused on how many carbs I should be having and which carbs count, I've been told fibre doesn't count?

Also I feel very limited in meal ideas due to many vegetables containing high levels of carbs :S

Thanks for your help

yarwell

You have to find your own level, for simplicity I would start with a Total Carbohydrates limit of 50 grams per day and see how it goes. Dropping to 35 if it doesn't deliver. Then if necessary steps of 5.

JPW1990

alicer461 wrote: »

hi guys

I'm trying to do this ketosis diet system and am abit confused on how many carbs I should be having and which carbs count, I've been told fibre doesn't count?

Also I feel very limited in meal ideas due to many vegetables containing high levels of carbs :S

Thanks for your help

Considering you've spelled "fibre" instead of "fiber" I'm going to guess it's not something you need to worry about. In the US, fiber is included in the overall carb count on nutritional info, and people do the math to subtract it, leaving them with info that matches that used in the rest of the world. If you did that, you'd be subtracting it twice.

Use this chart to choose your fruit and vegetables. It's based on 100g servings. You will want to use the "net carb" column, because those are the numbers that will match the ones on labels where you live:


Obviously, if you're not having 100g of something, you'll reduce that net carb to match the amount you're eating. About the only thing on the list I'd count as a no way ever food is dates, everything else, you just need to scale the portion size to be reasonable.

Also, mushrooms should be much higher on the list, that seems to be a sorting error.

Zedeff

JPW1990 wrote: »

alicer461 wrote: »

hi guys

I'm trying to do this ketosis diet system and am abit confused on how many carbs I should be having and which carbs count, I've been told fibre doesn't count?

Also I feel very limited in meal ideas due to many vegetables containing high levels of carbs :S

Thanks for your help

Considering you've spelled "fibre" instead of "fiber" I'm going to guess it's not something you need to worry about.

MFP is not a website exclusively for Americans, and most of the English-speaking world uses English spellings, in which "fibre" is the correct one.

LBuehrle8

Zedeff wrote: »

JPW1990 wrote: »

alicer461 wrote: »

hi guys

I'm trying to do this ketosis diet system and am abit confused on how many carbs I should be having and which carbs count, I've been told fibre doesn't count?

Also I feel very limited in meal ideas due to many vegetables containing high levels of carbs :S

Thanks for your help

Considering you've spelled "fibre" instead of "fiber" I'm going to guess it's not something you need to worry about.

MFP is not a website exclusively for Americans, and most of the English-speaking world uses English spellings, in which "fibre" is the correct one.

This

JPW1990

Zedeff wrote: »

JPW1990 wrote: »

alicer461 wrote: »

hi guys

I'm trying to do this ketosis diet system and am abit confused on how many carbs I should be having and which carbs count, I've been told fibre doesn't count?

Also I feel very limited in meal ideas due to many vegetables containing high levels of carbs :S

Thanks for your help

Considering you've spelled "fibre" instead of "fiber" I'm going to guess it's not something you need to worry about.

MFP is not a website exclusively for Americans, and most of the English-speaking world uses English spellings, in which "fibre" is the correct one.

That's nice. It doesn't change the fact that fiber is used in the country where people have to deduct fiber from carbs, and fibre is used in countries where they don't. You know, the thing she was actually asking about.

PeachyCarol

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

JPW1990

mamapeach910 wrote: »

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

I just have the image file bookmarked, it was posted that way to one of my lymphedema forums as an image, so I put it on imgur.

PeachyCarol

JPW1990 wrote: »

mamapeach910 wrote: »

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

I just have the image file bookmarked, it was posted that way to one of my lymphedema forums as an image, so I put it on imgur.

Gotcha. I'll bookmark the thread and hope it stays around. Thanks.

JPW1990

mamapeach910 wrote: »

JPW1990 wrote: »

mamapeach910 wrote: »

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

I just have the image file bookmarked, it was posted that way to one of my lymphedema forums as an image, so I put it on imgur.

Gotcha. I'll bookmark the thread and hope it stays around. Thanks.

If you click the image, it will take you to the page where it's uploaded. That will stay even if the thread doesn't.

Kalici

Zedeff wrote: »

JPW1990 wrote: »

alicer461 wrote: »

hi guys

I'm trying to do this ketosis diet system and am abit confused on how many carbs I should be having and which carbs count, I've been told fibre doesn't count?

Also I feel very limited in meal ideas due to many vegetables containing high levels of carbs :S

Thanks for your help

Considering you've spelled "fibre" instead of "fiber" I'm going to guess it's not something you need to worry about.

MFP is not a website exclusively for Americans, and most of the English-speaking world uses English spellings, in which "fibre" is the correct one.

My impression is that JPW1990 is well aware of that and was merely suggesting that anyone using the British English spelling probably doesn't live in the United States, therefore they don't have to worry about the odd decision to omit that information from American labeling. Of course I could be wrong but I didn't detect a condescending tone.

Welp, my post apparently took longer to write than I thought it would. I'm going to let it stand even though it is way off here in the distance.

Alliwan

mamapeach910 wrote: »

JPW1990 wrote: »

mamapeach910 wrote: »

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

I just have the image file bookmarked, it was posted that way to one of my lymphedema forums as an image, so I put it on imgur.

Gotcha. I'll bookmark the thread and hope it stays around. Thanks.

Can you right click on the image and click save image as...? then at least you'd have a picture.

JPW1990

Alliwan wrote: »

mamapeach910 wrote: »

JPW1990 wrote: »

mamapeach910 wrote: »

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

I just have the image file bookmarked, it was posted that way to one of my lymphedema forums as an image, so I put it on imgur.

Gotcha. I'll bookmark the thread and hope it stays around. Thanks.

Can you right click on the image and click save image as...? then at least you'd have a picture.

Here's the direct link if clicking it isn't working: http://i.imgur.com/95xl2Te.jpg

PeachyCarol

JPW1990 wrote: »

mamapeach910 wrote: »

JPW1990 wrote: »

mamapeach910 wrote: »

I'm not a keto dieter, but can I have a link to that fiber chart so that I can bookmark it for myself?

I just have the image file bookmarked, it was posted that way to one of my lymphedema forums as an image, so I put it on imgur.

Gotcha. I'll bookmark the thread and hope it stays around. Thanks.

If you click the image, it will take you to the page where it's uploaded. That will stay even if the thread doesn't.

Awesome, and duh! I should have thought of that. Thanks.

erikgoya

All of that stuff about fiber/fibre is accurate.

As for meal ideas, do you have a Pinterest? There's loads of recipes and stuff on there.
There's also websites like caveman keto. Loads of good recipes there as well. Don't be afraid of the bacon grease too!

Squig1102

Induction phase (the first phase of Atkins is 20 net carbs). Called induction phase because it induces ketosis. Each gram of carbohydrate can be cancelled out with a gram of fiber. The first few days may be a little challenging because you are depleting your body of glycogen stores and converting our metabolism to running off of fat instead of glucose. Read "The Art and Science of Low Carbohydrate Living" by Jeff Volek/ Stephen Phinney. It's a wealth of information.
I love low-carb. Just got sick of riding the sugar-craving roller coaster.

kristenlarkin

I stay under 20g of carbs a day. I usually eat 2 green vegetables a day and the rest of my food doesn't contain many carbs. Google low carb meals and a bunch of recipes will come up. You can pretty much google anything you have a taste for low carb and you'll find it.

jessicapk

Thanks @JPW1990 for the chart! I'm not into keto but it's a great reference for fruits and veggies. I've seen a few online but this is the most concise yet informative I've seen.

JPW1990

jessicapk wrote: »

Thanks @JPW1990 for the chart! I'm not into keto but it's a great reference for fruits and veggies. I've seen a few online but this is the most concise yet informative I've seen.

You're welcome. I actually cheered out loud the day I saw it.

psuLemon

Op, if you check out one of the low carb or keto groups you might find it beneficial. And if you strategy is to do keto, you could always start low carb and slowly decrease carbs to get into a keto state. This might make the transition easier and can give you more time to learn about keto.

http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

http://community.myfitnesspal.com/en/group/1494-reddit-keto

alicer461

Thanks for the ideas everyone it's a big help I think I'll start off at 20 carbs then slowly increase so I can find my level of ketosis I've bought these ketosis testing strips which should be helpful

alicer461

As for the fibre vs fiber debate I understand English and Americans spell certain things differently but I wasn't speaking to any nationality in particular, all help is much welcomed

JPW1990

alicer461 wrote: »

As for the fibre vs fiber debate I understand English and Americans spell certain things differently but I wasn't speaking to any nationality in particular, all help is much welcomed

The whole point of the fibre vs fiber has nothing to do with spelling, it has to do with how food is labeled in your country. If the label says "fiber" it's going to count fiber as a carb. If the label says "fibre" it's not counting fiber as a carb. If you are following American-centric advice telling you to deduct your fiber from carbs, you'll be miscounting, because they weren't included to begin with. If you're using a product made and labeled in America, the carb count will be artificially higher than it should be, because it doesn't make fiber a separate category.

alicer461

JPW1990 wrote: »

alicer461 wrote: »

As for the fibre vs fiber debate I understand English and Americans spell certain things differently but I wasn't speaking to any nationality in particular, all help is much welcomed

The whole point of the fibre vs fiber has nothing to do with spelling, it has to do with how food is labeled in your country. If the label says "fiber" it's going to count fiber as a carb. If the label says "fibre" it's not counting fiber as a carb. If you are following American-centric advice telling you to deduct your fiber from carbs, you'll be miscounting, because they weren't included to begin with. If you're using a product made and labeled in America, the carb count will be artificially higher than it should be, because it doesn't make fiber a separate category.

Sorry I didn't realise so with myfitnesspal it says fiber and I just add foods from the system so should I be deducting fibre form my net carbs still ?

JPW1990

alicer461 wrote: »

JPW1990 wrote: »

alicer461 wrote: »

As for the fibre vs fiber debate I understand English and Americans spell certain things differently but I wasn't speaking to any nationality in particular, all help is much welcomed

The whole point of the fibre vs fiber has nothing to do with spelling, it has to do with how food is labeled in your country. If the label says "fiber" it's going to count fiber as a carb. If the label says "fibre" it's not counting fiber as a carb. If you are following American-centric advice telling you to deduct your fiber from carbs, you'll be miscounting, because they weren't included to begin with. If you're using a product made and labeled in America, the carb count will be artificially higher than it should be, because it doesn't make fiber a separate category.

Sorry I didn't realise so with myfitnesspal it says fiber and I just add foods from the system so should I be deducting fibre form my net carbs still ?

Depends on where the food came from. If you use the web instead of the mobile app, anything in the database that was entered by another user will have an asterisk in front of it. If it's user entered and from a local store/brand, they probably entered it from the label in your country, which would already have the fiber deducted. You should still check the info for accuracy, but wrt the fiber/carb count, it should already be correct. If, however, there is no asterisk, it's a default entry from MFP, and it will have fiber included in the carb count.

Realistically, as long as you aren't also monitoring net carbs for health reasons, and you aren't including things like breads and candy, the margin between net and whole carbs will be around 15-20, meaning if you stay under 20g net or 40g total, you will most likely be able to stay in ketosis. If that's not working for you, or you just want to be more accurate, your best bet is to create your own entries for any food that includes carbs and doesn't have an accurate entry already from your own country. It sounds like a lot of work, but you should find over time that you have a base set of foods that you create most of your meals from, and after a few weeks or so, it should only be the odd new ingredient you need to enter manually.

Also, be cautious of the bar code scanner. If it's a product sold in multiple countries with different tweaks to ingredients, scanning a bar code may get you info for a different version of the product that's sold somewhere else. You also have to watch store brands like Aldi, Jewel, and Safeway, because they are international chains, and store brand in one country may not match store brand in another.