100 Carbs
FrecklePatch
Posts: 71 Member
So my doctor has recommended that I 'cut carbs', but not to try and eliminate them. I've done keto and wow did it help me lose, I just kept falling off the wagon over and over. I just threw my hands up and plumped up right nice again. 
So here I am willing to give low carb another chance.
I have a couple of questions. Will just eating lower carb, not focusing on ketosis, still give me the same results regarding appetite suppression? Also, will I still need to supplement sodium?
Thank you!
So here I am willing to give low carb another chance.I have a couple of questions. Will just eating lower carb, not focusing on ketosis, still give me the same results regarding appetite suppression? Also, will I still need to supplement sodium?
Thank you!
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Replies
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It depends on the person, of course, but personally, I lost about 60 lbs in less than 5 months by just cutting out sugar, flour, and alcohol. I was still eating things like fruit, oatmeal, lentils, etc, though not a ton. And I didn't restrict my fat, but I wasn't loading up on it either.
If you feel good (no headaches, dizziness, or other keto flu type symptoms), you should be ok, but if you get knocked down with carb flu, taking electrolytes (try googling Ketoade) could help. Make sure you keep in touch with your doctor if you feel unwell.
Remember that slow and steady wins the race
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Welcome back Freckles!
It sounds like Keto works for you in terms of health (your body responds positively to it) but not in terms of adherence (you keep falling off the wagon).
Appetite suppression is individual, so you may or may not get that at 100g of carbs, there's not a great way to predict the outcome, just try it and see if it happens...also, kinda jealous that you get it it at all, not all of us do even at nearly zero carbs.
Sodium supplementation will somewhat depend on activity level. I know that I still need to supplement sodium at 100g/day, but I try to be active and workout multiple times a day, so someone more sedentary might have less need for sodium. If I remember right, you are pretty active with the farm and car stuff, so you might want to start by supplementing and then reduce supplementation until you begin to have symptoms or are completely off supplementation.
If you don't mind sharing...Why is your adherence poor with keto? Is it just trying to plan meals for you and family? Having carby food around that is convenient? Sweet tooth? Eating out or group food events?
I'm just kind of curious if there might be a more custom plan that will give you the benefits of keto with a tweak or two that may improve adherence.4 -
Thanks, @tcunbeliever !
I believe the adherence issue stems from a combination of having a sweet tooth as well as having the belief that animals have souls and I don't want to partake in the eating of them. I fall short, as a lifetime meat eater, but I'm just working on a day to day basis. It's also come to light that I am having auto immune issues, and I might need to start cutting dairy, as well. I buy eggs from the lady down the street (Madame de la Oeuf ) so I know their source and she's strict about fertilization so I don't have any qualms there.
I've been working on (relatively recently) cutting sugar. I'm hopelessly addicted. Also cutting AS. I don't think I can trick myself. Getting back to the doctor has opened my eyes in many ways.
I've never really TRIED eating a bit higher carb levels. I was always either/or! So this might be a way to not become so.... Obsessive? To learn how to really begin controlling my impulses? To allow for some but not all?
I'm in therapy now, also, for binge eating/OCD/negative self speech and harm. So that's a definite positive. I'm really starting to see my relationship with food differently. I want to commit to NOURISHMENT not reward. Also with the prior addiction, I have the tendency towards wanting instant gratification, which can be very damaging.
So that's it, in a nutshell haha.5 -
There are vegetarian and vegan keto (Veto) folks. I actually started vegan keto myself, it's not as easy, particularly when eating out, but it's totally possible...I recall lots of tofu and shiritaki noodles. There's no reason keto or low carb should require eating meat.
Here's a good comprehensive food list for your viewing pleasure:
https://onnit.com/academy/vegan-keto-diet/
If you are looking for a good cookbook the Veganimicon is without a doubt my favorite end all be all of vegan cooking (it's not geared toward low carb, however) and has information on how to make all the basic things you need right up to complicated fancy meals (amazon has used one for $3 it looks like):
https://amazon.com/Veganomicon-Ultimate-Isa-Chandra-Moskowitz/dp/156924264X/ref=asc_df_156924264X/?tag=hyprod-20&linkCode=df0&hvadid=312029893875&hvpos=1o2&hvnetw=g&hvrand=8429947488586075046&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9007768&hvtargid=pla-434737681903&psc=1
There are lots of artificial sweeteners that can help get you off the sugar, and I personally am a fan of using crutches when changing bad habits into better ones, not everyone is into that. I quit smoking by switching overnight to blu, and then naturally over about 2 years got off blu entirely.
I used to make a "chocolate" from coconut oil, cocoa powder, and stevia...it was so good and helped with both the chocolate and sweets cravings. I poured it into candy molds and kept it in the refrigerator. This looks pretty close to what I made:
https://chocolatecoveredkatie.com/2012/01/15/three-ingredient-chocolate-bars-1/
I still make my cheesecake with almond flour crust (toasted, it's so much better flavor than graham) and with stevia rather than sugar...just using my same recipe and subbing out the flour/sugar ingredients.
It might make the transition easier if you just start by logging whatever you eat now, without trying to make any changes for a couple weeks...then just change one thing for the next couple weeks...then make another change...gradual changes are easier for me than trying to do a whole bunch all at once and then getting frustrated because it's too much to take in all at once...food is such a huge part of our lives.
Good luck!!! You can totally do this!!!4 -
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@FrecklePatch I connected so much with your post! I have struggled in so many of the same ways. I was a vegetarian for years because I love animals (but I love meat, so.... lol), I was recently diagnosed with an autoimmune disorder, I have struggled with eating disorders and OCD and depression for my whole life. Thank you so much for sharing your struggles.
For me, I needed to be kind to myself, so it worked better to just cut things out little by little. Like, I am a cookie addict, so I cut out cookies first. Then a couple weeks later, I cut out bread. Then pasta. I didn't try to do it all at once, I just made small changes over time until I cut out the sugar/flour. Once I got used to that, I started cutting out more high carb items slowly. I found this helped me take it easier on myself, to not focus so much on the numbers, and instead focus on incorporating each healthy change slowly until it stuck.
I wish you the very best in your recovery and in your re-integration of healthy WOE.1 -
@FrecklePatch I connected so much with your post! I have struggled in so many of the same ways. I was a vegetarian for years because I love animals (but I love meat, so.... lol), I was recently diagnosed with an autoimmune disorder, I have struggled with eating disorders and OCD and depression for my whole life. Thank you so much for sharing your struggles.
For me, I needed to be kind to myself, so it worked better to just cut things out little by little. Like, I am a cookie addict, so I cut out cookies first. Then a couple weeks later, I cut out bread. Then pasta. I didn't try to do it all at once, I just made small changes over time until I cut out the sugar/flour. Once I got used to that, I started cutting out more high carb items slowly. I found this helped me take it easier on myself, to not focus so much on the numbers, and instead focus on incorporating each healthy change slowly until it stuck.
I wish you the very best in your recovery and in your re-integration of healthy WOE.
The all-or-nothing part of me cringes and even scoffed a little at the suggestion to "cut back a little at a time" suggestion from not only you, but tcun as well. Because it's not instantly gratifying! *facepalm* Ai yai yai my BRAINS! So I'm going to take, EXACTLY THAT ADVICE, and learn some new habits and conquer those mindsets!!
Thank you SO much!3 -
Always happy to see you...in whatever form we get you. 1
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oh my goodness, @FrecklePatch, I SO HEAR YOU. I am totally an all or nothing person. To be completely honest here, I think the only way I personally was able to let go and do it slow is I wasn't actually trying to lose weight, or even be healthy. I was just in so much pain from the lupus and I had read that getting rid of sugar could help. I was desperate.
tcunbeliever had some great advice there! I too am a fan of subbing in some artificial stuff to get by while making the transition. I like erythritol. It really is nice when I have a sweet tooth for something other than berries with heavy cream on top (which, btw is my ice cream replacement. works great with frozen berries. add cacao nibs and it's almost like chocolate chips!). Erythritol is awesome for baking with. I can't really tell the difference between it and sugar.
@tcunbeliever I am TOTALLY stealing that chocolate recipe. CANNOT WAIT TO TRY IT. wish I saw your post before I went to the store earlier. I am out of cocoa powder!2 -
Thanks @ploomka for commenting and lending an ear! Or would it be an eye?
I'm all prepped up to keep on taking this one day at a time. I have my diary filled out, ready to tweak grams. I need to get some tofu. I think that will help with protein. Also stevia. I know where to get it with no fillers, it's just above my budget at the moment so it had to wait. I DO have some monkfruit and the rest of the chocolate ingredients, so I think I'll make some today, thanks @tcunbeliever ! Also, I'm going to whip up some hummus today! I'm going to have to be strict with serving size but oh MAN IS FRESH HUMMUS AMAZING!!!
Okay, it's time to do a workout. Wish me luck!
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Tofu is basic and doesn't have much flavor, so it tastes like whatever you cook it in...there are so many good things too cook it in...make sure you drain and press it to get that icky fermentation juice gone...then try worchestershire, tumeric, and cumin either in scrambled tofu, or cubes sauted in a frying pan...avocado oil, basil, tarragon...seasame oil, soy sauce, and a touch of sweetener...garlic, smoked paprika, minced onion, and some butter...bbq...liquid smoke...
Anyway, so many seasoning options for tofu because it has no real base flavor of it's own...I like it cooked so it's kind of crispy on the outside, like browned fried potato texture...but some folks like it more soft...2 -
Oh it's ON!!!!
Thanks for all of your assistance!! 1 -
@FrecklePatch My pleasure. I'm wishing you GOOD LUCK, and I'm pulling for you.
I have had good luck at Walmart for cheaper ingredients. That's where I get my erythritol, (great value brand) PB2, almond flour, chia seeds, etc.
Don't forget about TVP. It's great for making ground "meat". Works perfect for taco salad, lettuce cups, etc. Shelf stable and cheap in bulk. Similar net carb/protein ration to tofu. Also a complete protein.2 -
@FrecklePatch oh one more thing I forgot. A friend recommended checking big lots for keto ingredients. She said it's hit or miss but dirt cheap. I haven't tried it yet, but thought I would pass that info along.2
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TVP!!!! I was trying to remember that, thank you! This is going to be a really fun adventure, isn't it? 0
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@FrecklePatch Oh yeah it is! You've inspired me to pull out some of my old vegetarian recipes.
I make this fantastic vegan curry stew, but it is low in protein and fat. I am going to try making it with some vegan protein powder and maybe coconut oil? blended in.1 -
Ooooooo!!!!! YUM!0
