Does it really matter where your carb budget comes from?
jetsamflotsam
Posts: 170 Member
I'm a total newb to this whole LC thing (day 3 here) and I've noticed that some people on one end of the spectrum who eat absolutely no veggies, no fruit, no grains, just meat, dairy (in moderation) and fat. And I've seen some other people who use their carbs for nuts, green veg and a few berries. I haven't seen anyone that uses their carb budget for chocolate or whole grains... LOL I'm already feeling pretty constipated on day 3 and have budgeted in 1/4 cup of brown rice for dinner to mix in with baked salmon and steamed broccoli... I don't have cravings or blood sugar issues, do I have to be totally grain-free and sugar-free to succeed on LC? Or does my body even know the difference between carbs from lettuce or carbs from brown rice?
1
Replies
-
I eat small amounts of grains, and use my carbs for veggies, dairy, and small servings of fruit. You can do what works for you. I do try to minimize sugar, and spend my carbs nutritiously, but it's a matter of choice.2
-
Yeah, I guess that's the key... figuring out what works and what doesn't for me personally.
I decided I'd rather have more trail mix today than a tiny amount of brown rice. Seems like it will be much more satisfying.1 -
Keep up the magnesium. That might help with the constipation. See the Launch Pad. I do take a fiber supplement and eat lots of green veggies.i do occasionally spend some of my carb allowance on 86% dark chocolate. I 'm not the only one , either1
-
I am one of those "absolutely no veggies, no fruit, no grains, just meat, dairy (in moderation) and fat" folks, so my opinion on carb sources may not align with most others. Personally, if you want to spend your daily 25 grams (or whatever you have) on French fries or chocolate, I don't think it matters [in any significant way].
The only problem I see is that most of these foods burn through your allotment very rapidly and in amounts that are not very satisfying.8 -
jetsamflotsam wrote: »I'm a total newb to this whole LC thing (day 3 here) and I've noticed that some people on one end of the spectrum who eat absolutely no veggies, no fruit, no grains, just meat, dairy (in moderation) and fat. And I've seen some other people who use their carbs for nuts, green veg and a few berries. I haven't seen anyone that uses their carb budget for chocolate or whole grains... LOL I'm already feeling pretty constipated on day 3 and have budgeted in 1/4 cup of brown rice for dinner to mix in with baked salmon and steamed broccoli... I don't have cravings or blood sugar issues, do I have to be totally grain-free and sugar-free to succeed on LC? Or does my body even know the difference between carbs from lettuce or carbs from brown rice?
That's a very good question!
My thoroughly uneducated guess is that your ketosis is in greatest peril if your carb calories are from sugars/simple carbs that convert quickest to glucose.
PS. Not too heavy on the magnesium!3 -
It matters to my plan because I am T2D and cannot tolerate starchy carbs.2
-
-
I always blow my carb budget on chocolate.
Does your body know the difference? Absolutely. But it's not the same for everybody.
http://www.youtube.com/watch?v=hZWLy7FLvZ4 10 -
I always blow my carb budget on chocolate.
Does your body know the difference? Absolutely. But it's not the same for everybody.http://www.youtube.com/watch?v=hZWLy7FLvZ4
Very cool video!3 -
So, about the constipation... Are you actually feeling heavy in your gut and uncomfortable? Because you tend to "go" less often eating this way and that's not the same as constipation.
I had some issues with actual constipation over the entire year eating very low carb that I was blaming on protein and cheese, but then I did the all meat April challenge and discovered it was the fiber in my diet that actually caused it. I was back to a daily routine eating only animal products and no veg. Never felt better either! Once I started adding vegetables (fiber) back in, I immediately had the problem again. Now I eat maybe 3 bites of veg at dinner each night and only have issues if I eat more fiber.
More fiber isn't always the answer.2 -
@sunny_bunny_ gave me great advice on Magnesium citrate for constipation. I now take about 1000mg every other day or so. Definitely helps keep me more regular which is very important for me.5
-
@sunny_bunny helped me as well. I take 300mg of magnesium citrate/day and that cleared me right up.4
-
I was a firm believer in fibre keeping things regular, despite my own body tending to drop rabbitt droppings not logs TMI. Fibre may not be the answer. I felt awesome when I dropped processed food and moved on to mostly green leafy veg n protein but gut was still problematic and headaches. As above, Magnessium -ates are helpful for me (doctor /nutritionists advice) Cheese has the opposite effect. Still finding what is healthiest for me.
Let us know what balance works for you we do have from carnivores to vegetarians here.1 -
My question would have been, "How is your electrolytes?" But that's been covered. Heed the advice in the Launch Pad on that! It's matters greatly to the success with this woe!
The video describes it perfectly! It takes trial, and error, to find what works for you.1 -
Carbwise, I only eat above ground veggies and some berries...absolutely no grains. I have a big old salad almost every night with my fat enriched dressing
1 -
jetsamflotsam wrote: »
Maybe.. I'm lowish carbs, not super low. I eat a lot of nuts. My favourite treat of all is rice milk - which has a lot of carbs - yet I do fine with it.
Today, I was teaching interstate, then being picked up to go to theatre- and there was very little food in our apartment. I'm on 2 meals a day, so no food for the evening seemed extreme so I ate some of the available food - gluten free grain bread, olive oil, smashed fresh banana and lemon juice.
It was seriously yummy - I never eat fruit like that, and extremely rarely eat grains like that.
But, about 45 mins later, and for about 30 minutes, I was falling asleep in the theatre. - I'm normally sharp and alert and it was only 7pm. I couldn't understand it til I remembered what I ate - which I am most unaccustomed to. Its a long time since I ate 60 gms of carbs in one sitting, .. but I have certainly had 50 gms carbs with 2 rice milks one after the other without that response.. so, I don;t know what difference it makes to calories lost - but it makes a big difference to my blood sugar levels and reactivity- won't do that again in a hurry.
2 -
Speaking only for myself, I discovered that all the noticeable benefits I got from going keto were the same on a more moderate plan. And I feel better with the somewhat higher carb diet, especially my GI tract.3
-
My carbs are in "sweets" but sweets that are sugar free or in veggies. I'm avoiding fruits, starch and now grains completely. I cook a lot with veggies and I love salad so that's where mine are from. I'm very low carb, usually under 20g per day.
I take mag but have for years due to a deficiency. I've found everything to be very regular and only on occasion do I bump up my mag but that's when I'm feeling leg and foot cramps. From a tummy perspective I'm feeling good.1 -
Grains/dairy/sugar/boxed foods- I cut out over 3 years ago, long before going lchf/keto (Sept 2015). I have recently (last week) added organic flax meal to my bpc for fiber, just to see if I could. I think it may be triggering joint pain so I plan to take it out again.
Chocolate- I have just about everyday. It is ALWAYS 85-90% dark chocolate. For me, I choose one that's low carb, low sugar (not sugar free), and small number of ingredients. Doing this allows me to eat more (YAY) and doesn't cause autoimmune responses too often. Sugar free is fine for those who can tolerate and prefer it, but my system doesn't like it.
My daily chocolate doesn't knock me out of ketosis. I don't eat a lot of it, usually only 10-20g or 1-2 squares. I am constantly tweaking my eating and may take foods out/or add in like dairy, grains, etc to test tolerance. But chocolate??? Probably will never happen.
My body definitely knows the difference with carbs and will tell me when I choose poorly. Sugar, dairy (except hard cheese), and grains (apparently still) are all no-nos. Fruits and veggies in small/moderate amounts are okay to a point but will cause tummy issues in large amounts.
Potatoes are an entirely different animal. They trigger a response regardless. Sweet potatoes seem to be less problematic than white but I feel deprived to not eat a whole one, which usually will kick me out of ketosis unless it is primarily the only carb I have that day...4 -
@megemrj I LOVE potatoes and our garden is just now producing them. I'm scared to death to eat even one for fear I'll mess up my loss...wonder if I eat a ratio of 4:1 butter to potato?
3 -
@rowdyslady
I would start slowly, maybe try half or 1/3 a of a potato to try your acceptable level. If it doesn't kick you out of ketosis or trigger a reaction you may try to increase it next time until you find your threshold. Definitely Load that sucker up with butter in any case. Not sure how much to add. I usually add 3 tbs to a sweet potato. Maybe I need to add more next time to control my reactions... Thank you for that, I'm all about trial and error!!
In my carb days, pre paleo/Keto, I was a carb junky. My carb self control is crap, so limitations are difficult for me. I definitely have more success with the all or none philosophy. EXCEPT chocolate, I'd rather try really hard with chocolate than say none at all.
Eta: potatoes are also one of my favorites!! White, red, sweet, fried, mashed, any way really (except baked in the oven until hard those I will not touch).1 -
Great input here... I"ll report back on my own findings once I have some time under my belt... For now I"m going with using my carb budget for whatever I want, chocolate and brown rice included. I did find that my dinner was MUCH more satisfying and filling with the tiny bit of brown rice than it was the night before without. And that two triangles of toblerone is totally worth the carb budget for such a great treat to look forward to after dinner. 3
-
Okay... so less than 24 hours after my small serving of brown rice I had my first normal BM since starting to eat LC (last three days was one or two hard rabbit poos and some discomfort). Interesting... I'm very curious to see what my weight loss looks like on my Wednesday weigh-in... stay tuned! 3
-
I don't know why starch, not just fiber, seems to be important for my gut, but I suspect that it's something my microbes like.2
-
Sabine_Stroehm wrote: »
This made my day. I love it. Especially since I'm someone who has made myself terribly intolerant to xylitol... Including in large amounts fruit! Who knew fruit had xylitol?
1 -
To OP, yes the source of carbs matters because of nutrient density (and hormonal response).
I can eat unlimited of vegs. Cause they make me full. I can NOT eat unlimited of sweet desserts or white starch carbs without detrimental consequences. Fruits I have to moderate and portion control.
There are no absolute rules. Do what works for YOUR body. And that can change too!0 -
I budget my carbs for 85% dark chocolate, nuts and greens.
As far as constipation goes, 2 tablespoons of olive oil will fixes me in a day!3 -
I have been saving my carb allotment for potatoes. It doesn't kick me out of ketosis, but I do end up very hungry the next few days. Other days, I just don't care what I am eating and I will eat a whole container of hummus in one sitting. And it doesn't effect my cravings at all. So, for me, I am still experimenting.1
-
I have no interest in grains. I am <20 net carbs goal, although I am not tracking so much lately.
I do enjoy dairy (HWC in my coffee, but not too much!) and I have a factory-made low carb bar or sweet every other day. These might seem high for net (4-7) in one go, but I am okay with it.
I am not and have never been diabetic, pre diabetic, insulin resistant (that I would know of?) or anything like that so I don't worry too much about artificial sweeteners and the like.
My low carb "snacks" tend to be higher in fiber but fiber also isn't something I need or really want. I wish I knew about taking magnesium even before LCHF. It's a great supplement and not just for regularity.0
This discussion has been closed.