0 sugar?

(Yolanda) #1

Hello :slight_smile:
I have been following Keto now for a couple of months. I eat the same products everyday with no cheating.
For lunch I have 2 packs of Fridge raiders chicken 45g pack that has 0.7g of carbs of which sugars 0.2g and 43kcal per pack. They do not raise blood sugars. This is repeated for dinner.
Throughout the day I eat small amounts of Tesco Greek style yogurt which is 500g in total over the day with Carbohydrate 4.2g and Sugars 4.2g. 990kcal. This also doesn’t raise my blood glucose.
Do I need to completely cut out sugar to get into Ketosis? I have stuck to the same day in and day out.
I hope someone can help me please as I’m getting frustrated.
Thanks in advance
Yolanda

(Bob M) #2

How do you know you’re not in ketosis?

#3

It’s extremely hard to eat zero sugar, maybe some very strict carnivores can pull it off (even if they still eat a little, it’s negligible and can’t be tracked anyway)…
Of course it’s not needed for ketosis, we merely need to go low enough. I went into ketosis and reached fat adaptation with plenty of sugar, 40g net carbs and unlimited total (probably had lots of 80-100g total carbs days) but some people can go WAY higher.
Even certain meats has a significant amount of sugar but it’s fine. IDK about others but my body considers animal sugars perfectly fine, it feels like my truly extreme low carb days (I can do 3g carbs if I really want to. not for long, I usually eat plenty of sugar even on true carnivore as I like my dairy, eggs and liver… and my body is happy with that).
Greek yogurt is quite carby, somewhere around 5g sugar per 100g so 500g is pretty high - but it may easily fit someone’s keto, it’s just not the case for everyone.

I use “quite carby” and “plenty” from a carnivore-ish viewpoint, of course :wink:

Why do you think you didn’t get into ketosis…? Not everyone feels a significant difference but low enough carbs usually does the trick. <20g carbs tends to work, few people need to go even lower and many can stay higher while being in ketosis…

(Yolanda) #4

Hi and thank you for replying. I use One+Step 10 urinalysis sticks. Do you think another brand might be better?

Thanks in advance

(Yolanda) #5

Hi and thanks for replying,
I use One+Step 10 urinalysis sticks. At first I was losing weight steadily. I am not very mobile (broken back and neck) so I have tried to keep to 1000 kcal. I guess I maybe need to find a different yogurt that is less sugary?
Thanks in advance

(KM) #6

Those sticks are extremely unreliable, and especially if they are are old they will not give you an accurate reading whatsoever. The first thing I would do is check the expiration date. I do occasionally use these sticks myself, I much prefer piddling on a stick to stabbing myself, haha, but be aware they are not going to give you an accurate number, more of a yes or no answer.

Second thing, I looked up the carb content of Tesco Greek yogurt, it’s 4 - 7.7 g per 100 g serving. So if you’re eating 500 g of yogurt, you are getting between 20 and 40 carbs from the yogurt alone. Which, yes, could be pushing you out of ketosis.

Carbohydrate content isn’t a rating, something like, say, the heat index for hot peppers. It’s absolutely dependent on the amount of the food in question.

Finally, the fridge raiders. ??? 45 gram packs having 43 calories? What? The least number of calories in 45 g of protein or carbs is 180 calories. Their website says a 100 gram serving of the product, which, assumably, contains carbs, fat, and protein, has about 5.6 grams of carb. I have no idea how much of this you are eating, but if it’s four 60 gram packs that’s another 15ish carbs.

You are definitely still eating a low carbohydrate diet, but 55 carbs a day may be too much to keep you in ketosis.

Are you eating such a limited diet because it’s challenging for you to cook or shop, or you have other dietary restrictions? It does depend on your activity level, but unless you are quite a small person, a thousand calories a day is a significant deficit, and limiting yourself to two products, one of which is ultra processed, may be a struggle in terms of both nutrition and sustainability.

I don’t mean to be harsh, just trying to get to the bottom of what you are doing, why you are doing it, and what your goals are. I do wish you all the best.

#7

Even for someone with almost no activity, 1000 kcal is quite low, it only seems fine if you are tiny or have a very very slow metabolism for some reason…? IDK but I would starve on 1000 kcal and my activity matters little, I was very sedentary when I have lost fat while eating 2000kcal (and sometimes more). Slowly but steadily, for a while, those were the good times…
I can do 1000 kcal on fat fat days though, they are way easier than true fast days, for me.

I don’t think very low sugar yogurt is possible to exist, I simply limit my consumption of it. There are plenty of better dairy items for me, I am into quark! I need lots of protein and tend to overeat fat so it’s very useful for me. I can make many different dishes using it. But I eat all kinds of dairy, in moderation if I can. As if I just eat as much as I want (I did it in the past. well I tried to held myself back but not very much), it’s 1000-1500 kcal from dairy alone. But a little is enjoyable too. And quark is mostly protein so I don’t need to be very shy with it, I need lots of protein anyway. If you has a low energy need, you clearly don’t want particularly fatty items in significant amounts, I can afford 1600-1800 kcal even with fat-loss goals but it still means a big focus on leanish protein sources. But I love fat and it finds the way into my life even without vegs.

How do you feel eating like this? I love my Greek yogurt (normal yogurt is horribly low-fat for me so I dislike that) but it’s just a snack, no matter the amount. Of course, you aren’t me.
Your protein intake is very low to me but you don’t need much, I just can’t possibly know how much…
Do you use supplements? I don’t know what you may miss but with this little and not varied food, something probably is too low. I don’t know, I barely checked my own typical day, just a thought. It’s hard to get everything from 1000 kcal.