Food and glucose spike

#41

No one knows that, cup isn’t a proper measurement unit, maybe for cooking in some cases but not even then… Use a kitchen scale and grams. That’s it. Much work if you have 32 items per day (probably not, it was me on low-carb and keto…) but there are guesstimation shortcuts if it’s very needed… I barely did any, I just measured 18 times for a soup sometimes… BUT it didn’t make my fat-loss more sure…

I can’t imagine how anyone can raise their calories only by 100, I raise it by 1000 without trying, it’s not even necessarily wrong but one week? It’s normal to gain 2 pounds if you raise your kcals significally. Even if you didn’t. It’s a mere week, it’s NOTHING! I gained 2-3 kg in the last several weeks according to my scale (the one that decided I weigh the same warmly dressed and naked :slight_smile: so it’s more like 2kg) and my pants didn’t get any tighter, rather the contrary (and I never had this but well, there is a first time for everything except what never happens).

One week is nothing. You can’t figure out much in one week fat-loss wise. It’s WAY too little for that. And it’s about eating a healthy amount of food now, fixing your metabolism, not necessarily fat-loss but the previous things are pretty much needed for the latter if you want to do it healthily anyway (not like it happened with your truly super low-cal diet. and we say it’s very low as it’s very low for your stats. we are different, sure but when I was 170-180 lbs and inactive, I easily lost fat eating 2000 kcal. that is a tiny bit lucky but still normal enough. 1200 kcal is low, one may or may not pull it off with your stats but I would expect a pretty quick fat-loss or would think about slowed metabolism. and doctors often say stupid things, we know that).

Forget percentages (or not, they are fun, I like numbers but don’t try to fit into some more or less random numbers…). Eat low enough carbs, enough fat, enough nutritious food. Whatever it means for you, we are different regarding that.
I wouldn’t even feel okay with 10/20/7%. I couldn’t ever do 10% and stay in ketosis, to begin with… It’s probably true for most of us. But the protein is very off for me too, it never would work. The fat/protein ratio is okay for money but it’s too much carbs or too little food for most people. IF you experience it works for you, do it that way but it doesn’t seem so. And rigid percentages are usually a warning sign to me.

(Liz Santiago) #42

Well, since I started posting here, I have found many things that I have been doing wrong without knowing.

#43

We are all different with different attitudes and goals but it seems to me you should do what I did and reduce the sweetener in your coffees. (I personally want to QUIT coffee already but it’s super hard for some strange reason.)
It was easy for me as I was very much against using much sugar and then much sweetener. So I trained myself out of it, now I quite dislike sweetened coffee.
And you didn’t get what everyone in my family did when they cut out added sugar? We all need WAY less sweetener to experience the same sweetness now. (My NEED for sweetness dropped too, that’s another thing.)
6 packets of sugar per coffee sounds much even if I don’t know the exact amounts… So much room to lower it even if you never omit the sweetness completely.
Of course, one can just not drinking coffee or if they need it (oh lucky, they can choose… I am a morning zombie and as coffee does nothing to me, I stay a morning zombie… okay, no, I would quit coffee if it stimulated me, it would sound wrong to me), well it’s like when I have a headache and expect coffee to help (it did when I was younger, it never does anymore but this hope is strong): it’s medicine, black is fine. Not enjoyable but it’s not for joy.
Okay, maybe it’s too much. But still, gradually lowering the sweetener… I could do it. Took years to reach zero and some more years to dislike the slightly sweet version. Even if you never go to zero, maybe going lower…?
Sweeteners do mess up some people’s fat-loss, many people say they have that. (They do nothing to me as far as I tell but they aren’t food and not carnivore so I heroically avoid them whenever possible. But I am a low-carb veteran, I needed years as I said.)

If you don’t use one ingredient sweeteners (kinda understandable if you like those super sweet ones like stevia. 3-400 times as sweet as sugar, supposedly? I hate all of those, horrid taste), read the label. Read every label. It’s quite convenient for me to live mostly on eggs and fresh meat, no labels there. But my processed things… Oh my, sugar and worse is in almost everything. Of course amounts matter. I still think a processed meat should have zero added sugar… So I prefer those especially if we talk about almost every day items.

(You've tried everything else; why not try bacon?) #44

It happens to all of us. Although the concept of a ketogenic diet is simple in essence, there are a lot of tweaks that can be applied. There are a lot of data available to show how the outline of the diet works, but there are also a lot of variations in how things work from individual to individual. We do our best to provide you with a good grasp of the underlying science, but then we get intense about what worked or did not work for us, sometimes forgetting that those things may or may not work the same for you.

As the Dudes, Carl and Richard, like to say, they have only two dogmata: (1) show us the science; and (2) find out what works for you. So keep calm and keto on; you’ll be fine.

(Robin) #45

Alec, pretty sure it was just me. I take full credit for your success!

(Greta) #46

Hi Liz,

Have you tested several times with the stevia? I wear a CGM and found out I am just plain excitable. The phone could ring and my glucose shoots up. Or I get excited for a program coming on. Or I’m enjoying shopping. None of that gets in the way of weight loss though.

Did you test the stevia several times?

I wasn’t able to lose weight with ketogenic macros plus IF until I tried increasing the protein quite a bit (subbing out some fat with protein). All the meal skipping was leaving me too low protein over the course of the week and feeling unsatisfied/over eating when it was time to eat. When people criticized me for not eating “high fat”, well, I said I actually was. I was getting the fat from my fat stores.

I love using IF - I do it with chicken broth/bullion and sweetened coffee no cream. Those are my snacks too. I will slip into my old habits if I don’t use these I like to either eat or drink coffee/decaf with cream all hours of the day and night.

Just another strategy for thought.

(Liz Santiago) #47

No I just tested yesterday but I know it was that because it has maltodextrin.
I do IF from 3p to 8am. I would love to do more time but I don’t think I can, I would be to hungry. However, Next week I will have a colonoscopy so I will be forced to basically do the IF for more time so let’s see.

(Liz Santiago) #48

How long do you do it? How do you use the broth/bullion? Do you drink it at certain times or just when you get hungry? Isn’t to high in sodium?

(Liz Santiago) #49

I think that I will have no choice but to start doing that

(Greta) #50

I usually do the broth twice a day when I feel like having it. To start I would say when you would normally be eating or when hungry. The sodium helps with fasting. Sometimes I think I’m hungry but I’m not, I just wanted salt. I’m not worried about salt intake, but I don’t have high blood pressure.

I started with IF by skipping breakfast, skipping snacks. I didn’t realize how much of an appetite suppressant it is until I tried it. You don’t need the food once you get used to not releasing ghrelin (hunger hormone) in anticipation of the food. It’s just a training thing.

(You've tried everything else; why not try bacon?) #51

The healthy range of sodium intake has been shown to be the same for everyone, even salt-sensitive hypertensives, who are very rare. (The vast majority of people with high blood pressure don’t have salt-sensitive hypertension.) The difference with people who are salt-sensitive is that their risk curve rises very steeply, when they eat more salt than the healthy range. For those of us who are not salt-sensitive, the risk curve rises much more gradually. (But the risk of not getting enough sodium rises steeply for everyone, as salt intake is reduced.)

(Kirk Wolak) #52

I would skip the almond milk. This is liquid carbs IMO.
The more processed the carb, the faster it hits the glucose lever.

Also, you could be getting a Dawn Effect at the same time you are taking your meal.
But that level of Glucose increase is SHOCKING.
I would start to see if you can push off your first meal/drink until 9am…
And check your glucose.

Another thing is Stress. Are you used to getting up, drinking your coffee and hitting your day hard? You may have trained your body to respond by releasing glucose to give you the energy you need. We are complex systems.

Dr. Boz has videos on how/when to measure, and how the timing of your last meal, to your morning “Dawn Effect”… She has seen stubborn situations where it took not eating after 6pm to make a big difference.

But I am concerned about putting the Almond Milk in the coffee. Switch to Heavy Whipping Cream. See if that helps. Also, try giving up the coffee… At least for a while. And then try just black coffee…

Good Luck!

(Kirk Wolak) #53

That’s funny, this was one of my other thoughts… Monkfruit…
it definitely can move your Glucose. Some people can tolerate it.

But ZERO calories is a MYTH. My suggestion is assume they ROUNDED from 1/2g to Zero.
And then use 1g as the minimum. Then adjust for your ACTUAL serving.
I was using a Squirt of something like that, only to find out that 3 drops was a Serving.
Turns out my squirt was easily 5 servings! So, I thought I was getting 0g, when I was
likely getting 5g!

#54

It barely has any carbs though… According to the database I grabbed, 0.68g carbs in 10g almond and it makes very much almond milk… (From my viewpoint, at least but almond milk is super watery.)
Maybe some are sensitive to it and it’s a bad idea, that’s quite possible and even likely but the carbs are negligible even if one uses it galore.
Cream is sugary too but one needs way less for a way tastier coffee, at least according to my tastebuds :smiley: But I don’t even like almond milk, not nearly rich enough for me even if I use 100 times the amount of my cream (I use a few drops of cream per coffee as it’s enough for me).

Oh that’s hardcore… I needed several years to go from unsweetened coffee to black (and it was bad, still strongly prefer my creamy ones. I merely am able to drink it. I usually prefer hot water over black coffee to the point that I just add whatever I actually shouldn’t drink at that time) and I keep trying to give it up since years. It doesn’t go well. I just imagine that going from super sweet coffee to black is even harder… But much depends on the person’s personality and motivation… So who knows? But it sounds tough.