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Sanity Check my Food Diary, please?

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saintsfanatik
saintsfanatik Posts: 68 Member
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Okay, /r/Keto, help me out, there. I've been stuck in a +/- 2 pound band for the last three and a half weeks. am I doing something incredibly wrong on Keto?

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  • wrenfly
    wrenfly Posts: 5 Member
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    Ready this thread: http://www.reddit.com/r/keto/comments/s0s5g/what_lazy_keto_is_and_why_i_cant_do_it/

    I also don't trust those tortillas...

    One more thing, you may need to can the sweet n low. I got the EZsweets on amazon. They sell a pack of 3 tiny bottles the size of half a finger that are easy to keep in a desk drawer at work, in a gym bag, wherever.

    Good luck to you!
  • Jefster
    Jefster Posts: 48 Member
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    EZSweetz = Sucralose = Splenda (I had to look it up, so I'd thought I'd mention it)

    I'm partial to Truvia which is Stevia/Erythrotol based....

    But I'd skip the sweet n low. I don't think I've seen definitive proof it knocks you out, but if there is doubt I'd pass on it
  • Jefster
    Jefster Posts: 48 Member
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    Saint,

    Ok I just took a peek at the diary and here are some of my questions:

    1 - How much weight are you intending on losing? What is your total body weight now? 1500 calories seems low to me, and I know when I went too low I was losing muscle weight and not fat weight. I have a goal of 2300 calories a day since that's about a 800-1000 deficit for me. You might want to check your deficit

    I use this site to calculate that rate: http://www.freedieting.com/tools/calorie_calculator.htm

    2 - Those tortillas might be causing you an issue. I'd lay off them for awhile as their carb count it's "high" but it could be enough. Try making your own out of Flax Seed meal :)

    3 - Those low-carb ice cream cream bars are suspicious with all those 0's. I'd recommend checking the packages, and be sure the check the ingredients. There was a low carb bar I saw reported awhile back that had Malitol as a sugar alcohol sweetener, and that Malitol DOES have an effect on increasing insulin.
  • saintsfanatik
    saintsfanatik Posts: 68 Member
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    Saint,

    Ok I just took a peek at the diary and here are some of my questions:

    1 - How much weight are you intending on losing? What is your total body weight now? 1500 calories seems low to me, and I know when I went too low I was losing muscle weight and not fat weight. I have a goal of 2300 calories a day since that's about a 800-1000 deficit for me. You might want to check your deficit

    I use this site to calculate that rate: http://www.freedieting.com/tools/calorie_calculator.htm

    2 - Those tortillas might be causing you an issue. I'd lay off them for awhile as their carb count it's "high" but it could be enough. Try making your own out of Flax Seed meal :)

    3 - Those low-carb ice cream cream bars are suspicious with all those 0's. I'd recommend checking the packages, and be sure the check the ingredients. There was a low carb bar I saw reported awhile back that had Malitol as a sugar alcohol sweetener, and that Malitol DOES have an effect on increasing insulin.

    1. I'm looking to lose about 95 pounds more. I originally set MFP to do a 2 lbs. / week loss, but I custom tweaked my calories, dropping them by about 200 more/day to 1650 calories/day. This should bring about 2.5 pounds/week loss.

    2. Noooo! Not my tortillas!! I was hoping that with 3 net carbs, I could get away with them. I'll try to cut down to no more than one per day instead of two--if that doesn't work, then after these are gone, I'll stay away from them. Bread (like, to use for sandwiches, burgers, or a carrier for tuna or chicken salad) has been one of the things I've missed since I started this journey.

    3. I thought the same thing--I'll have to let those go, and be happy with water or something else...

    Thanks for checking me out!
  • Jefster
    Jefster Posts: 48 Member
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    Saint,

    I hear you on the treats/popsicles! My wife knows I'm a big popsicle fan, as I had an addiction to Lime Juice bars you can buy in the store :)

    Anyway, she bought me a Zoku popsicle maker which I make Heavy Cream pops now.

    http://www.zokuhome.com/pages/products-quickpop-maker

    So I mix Heavy Cream, Cocoa, or other flavorings, and some truvia!

    When I first received It I mixed purely water and crystal light, and found it was harder than excalibur to pull the pop out! Little did I know, it told you not to do such a thing in the instruction manual.

    So on that calorie target, are you experiencing hunger? Do you track Body Weight vs Muscle weight? I'd be really concerned for myself to go too low for the catabolic effect. I'm 306lbs, and think 210-220 would be a good weight for me. I'm currently sitting at around 160-170lbs of muscle, which keeps my BMR up.
  • wrenfly
    wrenfly Posts: 5 Member
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    2. Noooo! Not my tortillas!! I was hoping that with 3 net carbs, I could get away with them. I'll try to cut down to no more than one per day instead of two--if that doesn't work, then after these are gone, I'll stay away from them. Bread (like, to use for sandwiches, burgers, or a carrier for tuna or chicken salad) has been one of the things I've missed since I started this journey.

    You can make oopsie rolls or that peanubutter bread everyone raves about for your sammiches.

    http://www.reddit.com/r/keto/comments/o84l0/i_made_oopsie_rolls_for_the_first_time_and_they/

    http://www.reddit.com/r/keto/comments/o9wek/food_porn_grainfree_peanut_butter_bread/
  • wrenfly
    wrenfly Posts: 5 Member
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    EZSweetz = Sucralose = Splenda (I had to look it up, so I'd thought I'd mention it)

    I'm partial to Truvia which is Stevia/Erythrotol based....

    But I'd skip the sweet n low. I don't think I've seen definitive proof it knocks you out, but if there is doubt I'd pass on it

    The difference between EZsweets and Splenda is that a packet of splenda typically has fillers (and is 1 carb) vs 3 drops of ezsweets which is INCREDIBLY sweet is still 0 carbs. If sweeteners knock you out of ketosis you'd still be better off with Truvia though :)
  • Jefster
    Jefster Posts: 48 Member
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    I'm not so sure it has NO carbs. It could be that the carbs in the serving size is below the required FDA nutritional label guidelines.

    IE if serving size is 1 drop and has 0 carbs, 2 drops might actually be 1 carb because combined it would meant the labeling requirements.

    I love hot and spicy food! One of my favorite local hot sauce has 0 carbs for the serving size, but I use way more than 1 tsp on food. I looked further at the ingredients and and one of the ingredients is carrot juice, which I'm pretty sure definitely has carbs in it. If I was using the serving size, it might not be an issue

    I've stopped using that sauce and switched to one that is just pepper and vinegar really (Not tabasco...that's water!)

    I'm not trying to be a downer...just giving some experiences :)

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