Find it incredibly difficult to get under 10% Carbs

(Straight outta ‘Straya’) #1

Hi

Been a wannabe Keto dieter for 2 weeks now… wannabe because I just can’t get under 10% carbs, let alone get to 5%.

On the upside I’m getting the loss benefits as I’ve eliminated all the sugar crap, rice, breads, potatoes from my diet (as well as IF and cal. Reduction) but getting to 5% seems like shooting the moon.

I’m eating well but Ye Olde green leafy vegetables (such as the sweet potato leaves I had for lunch or Bok Choy I had the other day) and stuff like mushrooms etc keep tripping me up.

As a rule of thumb I am not macro focused when it comes to planning and cooking, I aim for high fat, good protein but the sides like vegetables etc have me over the carb scale when I do the post meal calorie/macro tracking. My partner does the best they can in supporting me but sometimes I just have to say ‘thanks but no thanks’ to what they have prepared.

Suggestions and experiences welcome.

(Cristian Lopez) #2

id just stick too spinach and a super food/greens supplement?

(Allie) #3

If you’re getting the benefits don’t worry. The 5% isn’t set in stone. Are you tracking to see what your actual macros are?

(Candy Lind) #4

That kind of stuff should be the LAST thing to trip you up. As long as you’re not eating an entire plate full of it, you shouldn’t be way off on your macros. If you are counting total carbs as opposed to net, you might need to just eat smaller portions of them, say about 1 cup per meal. And be sure to put plenty of fat on them! :wink:

(Straight outta ‘Straya’) #5

Yeah. Weekly avg (last 7 days) 11% Carbs 57% fats and 31% protein

(Allie) #6

Are you deducting fibre from the total carbs to get net carbs?

(Straight outta ‘Straya’) #7

Not sure. Using an app to track everything. I have Metamucil once a day to avoid Keto constipation… is that what you mean or am I missing something?

(Zoe ) #8

Sounds like cutting out the sugar and starches has really helped anyway. If that is working stick at it. Don’t give up just cause you don’t seem to be under 5%. If it is veggies that is taking you over it is also less of a concern. If it were almonds or cheese that would be more of a worry. Some people do fine with more carbs say 50grams a day. You might be one of them. Also as Allie @Shortstuff said maybe your tracker includes fiber as part of the carbs and for most people you don’t need to.

Also, good luck with sticking to your plan and politely refusing food that does not fit. My partner has taken a while and was not so happy when they realised that this was not just a diet but how I would eat going forward. But they now defend me and request low carb when we eat when we eat with others and know I won’t eat bread etc.

In summary, if reduced sugar and starches is working stick at it, also don’t be too concerned with mushrooms and spinach.

(the cheater) #9

When you’re just getting started, you have to be pretty meticulous. If you’re not doing it right, you’re just going to delay the inevitable (that being, either starting to do it right or giving up). I know a lot of people suggest to start that you just focus on 20g or fewer carbs and THEN start working out the other macros, but if you do it right from the beginning you’ll be better off.

  1. Figure out your TDEE
  2. Figure out your lean mass
  3. ~0.8-1.2g protein per pound of LEAN MASS
  4. 20g carbs
  5. The rest fat - up to your daily caloric limit (or less, if you’re trying to lose weight).
  6. Macros should be roughly 5% Carbs, 25% Protein, and 70% Fat.

Don’t over-complicate, but also don’t under-complicate and think you can just wing it and be successful. Spring for the premium subscription on MyFitnessPal so you can know EXACTLY what you’re putting in your body. And, of course, read all you can. Good luck!

(the cheater) #10

Also, just an FYI, Metamucil has a lot of sugar in it; even the sugar-free kind may spike your insulin.

(Allie) #11

@AussieHelaman deduct the fibre grams from the total carb grams in your tracker, that will give you net carb percentage. Most people do fine tracking net rather than total.

But as I said before, if it’s working as you are, go with it.

(matt ) #12

Unless you KNOW you need the Metamucil you can skip it.

(Straight outta ‘Straya’) #13

Thanks all.

Yeah, at this point Metamucil is if not a must then definitely a help.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #14

If it’s working for you in this adlib style, why mix it up. You mix it up when it’s stopped working.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #15

Try supplemental magnesium instead of fiber. It’s much better for you. 300mg of magnesium malatate, citrate or aspartate.

Fiber works by brute force. Magnesium does a lot of other good stuff for you.

(Straight outta ‘Straya’) #16

Good tip!

(Ethan) #17

Psyllium husk powder is the generic Metamucil. It has no net carbs

(Straight outta ‘Straya’) #18

Once I run out of the Metamucil I’ll get the unflavoured basic stuff

#19

Honestly, I wouldn’t worry about it. Your carbs are still low and they’re nutritious ones. I was very flexible for a while when I started keto. Eventually, my appetite got naturally smaller and hitting my macros got easier.

(Allie) #20

And needs to be used wisely or it makes things worse! :slight_smile: