First day on keto

Any lowering of carbs is beneficial, under 20g is gold, under 50 is silver. The whole point of the low carb exercise is to reduce insulin spikes. So push as low as you can.
Also "we" count total carbs on labels, we are not subtracting fiber.

Keep in mind that in Northern America, on nutrition labels, the 'total carbs' list fiber as a part of them. While in the UK (I believe), the fiber is listed separately.

So in the US/Canada, you might see:

Total carbs = 10g
Fiber = 5g

Total net carbs = 5g

But in the UK, you might see:

Carbs = 10g
Fiber = 5g

Total net carbs = 10g

https://www.naturalketosis.co.uk/blog/2015/03/what-is-the-difference-between-total-carbs-and-net-carbs

jadebuniel wrote: »

toxikon wrote: »

Keep in mind that in Northern America, on nutrition labels, the 'total carbs' list fiber as a part of them. While in the UK (I believe), the fiber is listed separately.

So in the US/Canada, you might see:

Total carbs = 10g
Fiber = 5g

Total net carbs = 5g

But in the UK, you might see:

Carbs = 10g
Fiber = 5g

Total net carbs = 10g

https://www.naturalketosis.co.uk/blog/2015/03/what-is-the-difference-between-total-carbs-and-net-carbs

But I'm from the Philippines lol

So in the UK Fibre is listed separately (Big 'F' on the fibre)



Where as in the US it is listed directly under Carbs




You need to have a look on your food labels. If it is like the US you can take the fibre away, if its like the UK you can't, it's already been taken away

jadebuniel wrote: »

Lois_1989 wrote: »

jadebuniel wrote: »

rfrenkel77 wrote: »

I just looked up soy milk nutrition , if it's unsweetened, it still has 2 things going against it in my humble opinion.. one, the fat to protein ratio is backwards, two, a cup of soy milk will put you at about 15g carbs. That's pretty close to daily 20g total, 3 cherry tomatoes and you are over, right. So I personally would not use this product. Of course it's way lower carb compared to milk, everything is relative. Have you looked at unsweetened almond milk? It looks better stat wise then soy...And here is another danger in my mind, both of these products are tasteless and bland. Because of the manufacturing process, they may sneak some sweetener in the ingredients. So you must check ingredients too.

Almond milk is not available in my area. Another question, I want to use this desiccated coconut. In the nutritional facts fiber is greater than the carbs so does it mean it has negative carbs? Also, do I have to subtract fiber from carbs?

Ah I saw this before with Chia Seeds. No, its not negative carbs, it just means that the fibre has already been taken out of the carb total.

ETA Generally in Europe and England our fibre has already been taken out of the carb total on the nutritional info on packets. It's just fruit and veg you can take the fibre away.

Disappointing, I know.

Also, Do you have Koko? It's a coconut milk alternative. Still pretty low.

Can you send a pic of that? I'll try to find it on stores. Thanks

No problem!

What's the purpose of high protein? It's a building block, not a ready fuel source. Carbs and fat are ready fuel sources. Pick one or the other. Ether low carb or low fat. You don't want to use them together, body uses carbs first and stores the fat. If you low carb and high protein, it will convert protein into sugar. You are not gaining any advantage. As I mentioned before, eating fatty cuts of meat will take care of much fat and all protein. You don't have to worry about protein.

rfrenkel77 wrote: »

What's the purpose of high protein? It's a building block, not a ready fuel source. Carbs and fat are ready fuel sources. Pick one or the other. Ether low carb or low fat. You don't want to use them together, body uses carbs first and stores the fat. If you low carb and high protein, it will convert protein into sugar. You are not gaining any advantage. As I mentioned before, eating fatty cuts of meat will take care of much fat and all protein. You don't have to worry about protein.

Not exactly. You don't have to go either low carb or low fat. You can definitely go anywhere in between. And the body doesn't typically use carbs first, but rather will use either carbs or fats during on activity level. In the case of things like sleeping or sitting (not active), fat becomes the primary source. During levels of increase oxygen needs, glycogen will become the primary energy source. And realistically, if any diet has an advantage, it is a higher protein based diet since it's a thermogenic, it supports muscle maintenance and maintenance of metabolism. In fact, it's advised to get between 1.5 to 2.2g/kg of weight during weight loss. Of course, what a good amount is, would be dependent on training and leanness. If you train and become leaner, the more protein you need. Too little protein and you will increase muscle loss. And muscle is what makes a person lean.I would agree though, a high protein/low carb/low fat (aka a bro-tein diet) based diet isn't beneficial, but it's not because our bodies will convert it to sugar (which btw, we can convert fats to glucose through glucenogenesis), it's because protein is very metabolically taxing and a terrible energy source. Which is why bodybuilders who follow this old diet struggle with energy levels.


ETA: people feel like crap when going keto isn't due to sugar withdraw, it's from electrolyte imbalances like @nvmomketo suggested.