Need low carb tips

(Chris Kornelsen) #1

Hopefully this isnt yo far out of the norm for the “keto” forum haha. But as my previous post I am now trying low carb due to digestion. I appreciate all the advice and information and after alot of thought I cant live with poor digestion so does anyone do low carb? And I mean 150g or less. 150 being the way upper limit?

Is there “good” carbs i can eat? So far it seems like sweet patatoes, patatoes, fermented veggies and breads are the top choices. Possibly beans and auch? I want to do it very healthy and whole food not fill the 100g full of donuts and creamers hah

(John) #2

Plain Greek yogurt with berries and nuts adds some carbs without being a lot of carbs. I use Fage Total Plain 2% most of the time.

You can try Dave’s Killer Bread Powerseed. Fairly high fiber as breads go, no added sugar. Seems to get some good press. I’ve tried it, and liked it.

I would go to the https://www.dietdoctor.com/ web site and look at the low-carb fruits and vegetables listed, and just move up the spectrum from “green” towards yellow and orange, carb wise.

(Karen Ogilvie) #3

Usually low carb would mean under 100g of carbohydrate. You wouldn’t experience the benefits of ketosis ingesting that much but you still can improve general health and digestion. I’d recommend limiting high carbohydrate fruits and starchy vegetables and avoiding all sugar, grains, dairy, and legumes if digestion is a concern. What you’d be eating would be more like a lower carbohydrate paleo diet and not a ketogenic one. To aid digestion and avoid the blood glucose roller coaster, all the popular sweets in the paleo diet like dried fruit and natural sweeteners (maple syrup, coconut sugar, etc) shouldn’t be on your menu.

#4

Bread isn’t a good choice as a lot of people react to grains negatively with digestion issues. I’d stick to sweet potato and other root vegetables (not white potato). My recommendation is 80g or less. The body doesn’t tend to react well to massive changes and I know you attempted carnivore.

(Chris Kornelsen) #5

Just as a general question for the replies here. I’m concerned about energy. So if your noy in ketosis your using carbs as fuel. Wouldnt 80g be to low? What would he the optimal grams to have to keep your body fueled proper but also not be on the insane high carb train

(Chris Kornelsen) #6

Also I’m kind kf trying to get to a low carb from before keto as before keto my digestion was ALOT better. Not sure if it was the whole grains (I only ate multigrain bread) or the fruits. But something in that diet did my digestion well and something in keto completely messes it

(Full Metal KETO AF) #7

If I were you Chris I would look into a Whole Foods based Paleo Diet. I think that would be the best way to move out of keto if one chose adding more carbs. :cowboy_hat_face:

(Chris Kornelsen) #8

Yes I’m gonna look into that. Possibly switching to more whole foods and maybe letting my bowels heal that way then moving to keto later. Or possibly lower carb is the wat my body and ancestors ate. I know my grandparents ans their parents and their parents all ate fat meat bread and patatoes from the farm hah. And they all lived to 89.

I’m still wondering is there any info on the optimal amount of carbs for one who is using carbs? Like the macro amount where your body uses it then doesnt really concert it into fat and it’s just the energy.

Also I’m gonna do fasting with this

(John) #9

I have always had a plan that when I get to a steady maintenance weight, with regular exercise firmly established as a habit, of shifting more towards the Mediterranean diet for maintenance.

In fact, I have always tried to shade my keto diet in that direction - keeping plenty of fiber-rich veggies in the mix, favoring fish and poultry and not so much beef.

You could also look at Mark Sisson’s “Primal Diet” approach, which is lower-carb and similar to Paleo.

(You've tried everything else; why not try bacon?) #10

This being the Ketogenic Forums, I’d venture to say that most of us eat quite a bit less than 150 g/day of carbohydrate. Everyone’s carb tolerance is different, being primarily dependent on one’s degree of insulin resistance, but on these forums we recommend an upper limit of 20 g/day for best results. Some people make that a strict total of all the carbohydrate they eat, while others subtract the fibre from their carb count, but most people find that a 20 g/day limit, however calculated, works well for them. People with extremely bad insulin resistance, however, might need to limit their carbohydrate intake even further.

(hottie turned hag) #11

I’ve started low carb for around three weeks now, after 2+ yr straight keto with very high fat/very low carb.

I lost weight fast and furiously until I got to my current small size (115) so am trying this new tweak to get to goal (100-105) as I’ve been stalled for months and am pissed as hell.

I’m also pretty pissed to have to keep tweaking things :neutral_face: but I’ve had to, to break stalls.

I eat Granny Smith apples, cabbage, sweet potatoes and CarbMaster yogurt as the carb items only. Am SMALLER going by visuals; haven’t yet weighed.

I have them in controlled amounts, ONE sweet potato, 1 cup cabbage etc.

This is going to be SO individulized there’s no way to predict what YOUR “optimal amount” shall be. Too many variables.

If I have two apples and one sweet potato/day I feel fantastic; you being a bigger male may be able to have four apples and two potatoes, and get same result, see.

(John) #12

???
Seen some other posts from Chris about just having a second baby, so I am thinking Chris is the woman in the middle of the avatar pic, not the dude on the left. :slight_smile:

(hottie turned hag) #13

LMAO sorry Chris!!
I just noted a fella’s head in the tiny thumbnail :grin:

Same principle applies though re: the individuality of it.

(Chris Kornelsen) #14

Haha no I’m the male my wife just had the baby. No worries I’m not easily offended haha!

(John) #15

I could be wrong, though - posting history does look like Chris may be the guy in the photo :slight_smile:

(John) #16

Ah, sorry, bro! chest bump

Back to your regular programming.

(hottie turned hag) #17

“Pat” :laughing: is that you…

(Chris Kornelsen) #18

Haha I appreciate all the tips. I love this forum it isnt cult like or filled with lunatics. Everyone allows all walks of life to try and figure things out. I literally got booted from the zero carb group when I dared speak of my protein to fat ratios. So thanks again I’m gonna take all these inyo considerations

(hottie turned hag) #19

erm…have you met @David_Stilley Weird Uncle Dave?
:hushed:

(Joey) #20

@Chris_Kornelsen I’m struggling to tap into personal experience (or that of anyone else I know) whose digestion got worse going on keto. On the contrary, many (including myself) found that cutting out the carbs resolved GERD and other indigestion issues. So I’m having a hard time offering advice to your question below…

… other than to suggest that it IS the whole grain and fruit that is creating the indigestion.

The optimal amount of carbs is zero. Your body needs no carbs for health. Your body, however, does need protein and fat. So to ask how much is the optimal amount of something you don’t need to be healthy is kind of like asking how much cocaine does one need - optimally - you know … at least for one who is a cocaine user.

The optimal amount of something that is likely causing you health problems is clearly less than the amount you are currently ingesting.

I would suggest you experiment on yourself and see how much you can get away with without experiencing the digestion problems you are experiencing. If it’s more than zero, ok then. Otherwise, stop eating carbs :wink:

(ps - you’ve chosen the heading “Need low carb tips” for this post, but more accurately, one might call it “Need high carb tips”, no?)