Is this nutrition label keto friendly ? Plus Followup Newbie questions

#1

1 .[http://lilyssweets.com/70-extra-dark-chocolate-bars/]
Please help me understand the nutrition label.( 19 C /17 F / 3 P) ( I Did not purchase )
I had heard extra dark chocolate mentioned as a treat is several forums/ recipes. I was at whole foods and saw this product but had a hard time deciding whether it was keto friendly.
I have zero experience with erthyitiol ?
Is this a secret weapon?

  1. How do I know I am in Ketosis ? urine strips says negative or trace . I drink a ton of water and I am not sure whether I am doing this at the right time of day? (started April 6)

  2. Am I off the keto wagon? I had to travel to do some things for my son. I didnt plan very well and it was very late before we had a chance to get dinner . I had a slice of cheese and turkey pepperette for breakfast, cofee with cream I had a greek salad with grilled chicken for lunch . and dineer I had a salad with seven chicken wings . I thought they were grilled but they were lightly breaded. buffalo sauce. How far gone am I ? Will it ake me a long time to recover or move back into ketosis (if I ever was there) Lesson learned !
    I got a samll cup of strawberries/ oven roasted turkey slices and cheese sticks for my trip home the next day…

(Rob) #2

Lily’s - most ketonians love it - erythritol is fine for the majority of people. Used in recipes a lot.
I personally prefer a piece of darker (85%+) chocolate that has sugar but less of it than less dark.

DOn’t worry about ketones. You are in ketosis if your carbs are low and you feel good. Some register lots, some none but are equally in ketosis. Pee strips are basically useless, recording wasted ketones not the ones you use.

Lightly coated/floured fried wings are not a disaster. There are hidden carbs everywhere. Might have been more in the salad than the wings. Hard to know when you’re eating out. Learn about them to avoid the obvious or at least count them. Buffalo sauce is hot sauce + butter - very keto! Probably not enough to kick you out and if they did you’ll be back probably in a few hours.

Berries are keto as long as you don’t have too many.

You are doing well and mindful of the pitfalls. Don’t stress - that just raises cortisol which raises insulin and is worse than a floured wing :stuck_out_tongue_winking_eye:

Keto is a journey and not every day need to be perfect. KCKO!

(Chris W) #3

Ketones are generated and used pretty quickly in the first few weeks. The urine strips show an excess of acetoacetate which is the lowest ketone. The important thing to take away there is EXCESS, if your body is starting to dump them in urine it means you are producing more than you are using which is a good thing. With mistakes, it took a full 2 weeks to really see much more than trace on mine. If you are showing trace I would say you are on your way.

The two biggest things that happened to me was that I started to drop lots of water weight, I drank nearly a gallon of water a day but I peed a whole lot more. My skin became really oily and I seemed to be hot all the time(hotter). Now for guys that is kinda normal to drop water quickly but I have seen women reference the oily skin as well. Other things that may happen are waist line, thigh or face reductions. NSV’s for me were my inflammation went down pretty quickly, all of the sudden I realized I could bend over again, and my knee did not hurt anymore. I would say that all happened at day 15-20 for me, but I had a few con-founders like influenza and thanksgiving mixed in.

A few side effects happened as well, I would wake up after being a sleep for only 2-3 hours, and lay in bed until it was time to get up. My mind was racing, and I really started to notice the mental tunnel vision or clarity. I would also have a racing heart, which I blame more on salt issues than anything else, at the time I knew nothing about salt and its importance.

Don’t sweat the chicken, you know better now.

Keep Calm and Keto On.

#4

Thanks Rob, I mean the carbs alone on the packaging would cause me to pass
on this item. Is there something everybody else know that I don’t know? I
saw a greens organic 85 5 extra dark I think it had 5 or 6 grams sugar,
when I am in the mood I guess this would be my choice. I find those
little ketone test strip things quite discouraging. I have been very
restricted in Carbs except for the wing ding disaster.

(Rob) #5

The net carbs are 2 per serving (19-17)… the lowest for any chocolate since it uses sugar alcohols that are not absorbed by a vast majority of the population. That’s why ketonians love it.

The pee strips are since they do not accurately show you anything except spilled ketones. Most people say they are a waste of money. I have never tracked ketones and am very happy for it. :grinning:

#6

I promise I am not so dense… I read this label I see 19 Carb 17 Fat and 3 Protein with 6 fiber
Is Net Carb carbs - fat or carbs - fiber
to me it looks like this has 13 grams carbs ( a no go for me for sure)

(Rob) #7

Sorry - I thought you meant 17 fiber, not fat. Oops :flushed:

I just looked and it’s 19 carb - 8 fiber - 7 sugar alcohols, so 4 net carbs per serving - 40g

For comparison, Chocolove 85% is 6g net carb for 30g (8g for 40g), so 2x carbs per gram vs. Lily’s

For me the difference isn’t worth it since I think the 85% tastes much better and I’ll take a smaller but better portion every day but if you want more for your carbs, Lily’s is the way to go.