Ate too many carbs

(vera) #1

It’s only been a week since I started Keto and I already ate too many carbs😰
What should I do?

#2

KCKO – Keep Calm, Keto On.

Use it as a learning experience.

(vera) #3

I literally just binged on a pint of ice cream, nuts and dried fruits… I feel terrible

(Edith) #4

Tomorrow is another day. Brush off today and start anew in the morning. Don’t punish yourself.

Edith

(vera) #5

It’s so hard to get back to it

#6

Read through threads, you can search for anything you’re interested in, & listen to the ketodudes podcasts; there’s lots on here to inspire you to keep going! Have a look through recipes- there are keto recipes for icecream, desserts etc. that if you’re really craving carbs are better than the sugar versions…It helped for me knowing there were keto versions of my favourite things, I bought some low sugar chocolate for example- most of it is untouched, because I decided it might be easier to go cold turkey & had nothing sweet for the first few weeks, I lost a lot of my carb cravings then. Getting rid of carb cravings for me was one of the main reasons for trying keto, so I consider it a big success!!

(Candy Lind) #7

Make some fat bombs & eat fat when you get cravings for sweets. It really helps, and it really does get easier! Like everyone is saying - don’t sweat it; just pull up your big girl pantries & KCKO.

#8

If you know those are potential landmines for you, don’t keep them around. I no longer keep Blue Diamond Almonds around, because I would always eat too many of them. And almonds aren’t even all that good a choice for Keto nuts. :frowning:

Aren’t most dried fruits fairly high in carbs?

For ice cream, I most often use Breyer’s Carb Smart Chocolate ice cream, but I’m able to limit myself to a 4-ounce serving 2 or 3 times in a week. Pre-Keto, I would often nearly inhale a pint of B&J.

For snacking, I most often use Cheese Crisps. If I’m looking for something sweet, I might make some easy pecan cookies, although I do add some Lily’s chocolate chips and unsweetened coconut.

(vera) #9

Thank you so much for the advice because I ate a whole jar of almonds yesterday, two pints of enlightened ice cream, half a bag of dried cherries, a container of dried figs, and two bars of the perfect bar (which is a healthy protein bar but it has around 24 carbs in one bar)

(linda) #10

Plan to succeed!
Best idea is to clean out your house of non-keto foods and replace with some of the good suggestions and maybe a nice fatty ribeye steak! Yum!

Hang in there!

(Edith) #11

Make sure that when you eat a keto meal you are eating lots of fat and that you eat until your are satistied or even full. This way you will be less likely to snack.

The other thing that helps me is sometimes my body thinks it is hungry but it really wants salt. If you get hungry not long after a meal, try having some salt.

Edith

(Kaiden) #12

I do have a “try again later” approach to these sort of things, but it may be a “never again” would work better. When I noticed that I can’t control serving size, I give it six months and try again. Often, it works (e.g. So Delicious no-sugar added ice cream), but sometimes it doesn’t (e.g. Lily’s chocolate chips).

#13

Umm. Not healthy in a Keto context. Second ingredient on one I looked at was honey. For me, the terms “healthy” and “low fat” on labels are a big red flag, because it usually means it has a lot of carbs in it. Even something that says “high protein” is not necessarily a good Keto choice. Check those nutritional labels.

You’re probably a carb-aholic like me. The more carbs I would eat, the more carbs I would want. It created a feeding frenzy. I NEEDED to be in a ketosis instead of glycolysis. Carbs are my enemy.

If you’re feeling hungry, you need to be reaching for choices that have little, preferably no, carbs. Foods like dried cherries and dried figs are just concentrating the carbs…

(Candy Lind) #14

Oh, yeah, you need to get that stuff out of the house. :exploding_head:

I’ve eaten way too much this weekend, but it’s all been keto-friendly (except I ate too much protein today. I should go jog around Costco a couple of times or something. :crazy_face:). I’m calling it my pre-fast feast! :grin: I guess what I’m saying here is that you’re not the only one among us with food control issues. If you get those sugar (or carbs in general) cravings under control, things will be a lot brighter for you. So … pack up some boxes full of carbs & give them to someone you’re not too fond of. :smiling_imp:

Next, I suggest you develop some strategies to keep that from happening again.

  1. First line of defense: someone to call who will help distract you from food (a “binge buddy,” so to speak). You could find someone through Overeaters Anonymous if you don’t know of anyone appropriate who would help.
  2. Make a bunch of fat bombs (recipes here and elsewhere - very easy to make). If you run up against a bad craving, eat a couple.
  3. Make a list of activities you can do to distract yourself from food - a jigsaw puzzle, sudoku, crossword, a favorite book, knit/crochet, you get my drift.
  4. a walk around the block, or a nearby mall?
  5. What else can we come up with? I’m running short on sleep so I’m not brainstorming well today.

One thing that came to mind as I was thinking about this is candida. I’d be watching for symptoms as you come off the sugar (read up here in the forums - tons of info & personal experiences.) If there’s something you can’t find with the search bar, all you need do is ask. :grin::+1:t2: KCKO.

(vera) #15

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I got these bars yesterday from costco, is this okay for keto?

(Candy Lind) #16

Based on your bingeing behavior, I would put all of them in the back of your freezer for a minimum of six months. The ingredients aren’t terrible, but they’re sweetened and would likely set off your cravings. In six months, when you have a better handle on your cravings, you can try one & see if it gives you cravings. If not, then use them as an emergency backup, not as a regular part of your diet.

To begin with, you are much better off eating the least amount of processed food possible. 95% of your groceries should come from “the perimeter” - produce, meat & fish markets, deli (some processed meat is OK, but they can have hidden carbs, too!), and dairy, eggs & cheese. Plan your meals and do as much processing as possible on the weekend (pre-cook what you can, fix up a bunch of mason jar salads for lunches, make mayo for the week, etc.) so you can heat-and-eat or grab-and-go. It takes some planning to have a well-formulated keto diet, but the rewards are legion.

#17

They have 3 and 4 net carbs per bar. Which can be keto friendly. As long as you only have one in a day. But if you’re shooting for 20 net carbs in a day, you may need to make them fit. You haven’t said what your macros are?

(Rj Yoyo) #18

The first few podcasts are great. Carl fell down a couple times, and so did Richard. Give em a listen; it’s good to hear that you’re only human making mistakes the rest of us make. The key is, KCKO.

(vera) #19

I’m 123 pounds but my weight always fluctuate
My macros is
14g of carbs
57g of protein
95 g of fat

(vera) #20

I’m able to binge on pretty much anything such as steak, spinach, eggs, and other filling foods so I don’t think the sweets are the problem. I was wondering if it would harm my body and if it has any nutrients in it
thanks🙂