Net Carb Question (not seen in the 'similar to' search)

#1

Hi folks! Bit of an update: in week three and hit the expected (from what I’ve read) plateau shortly into week 2. So we’ll see where it goes. I’ve still lost about 11 pounds in the first week or so, maybe 1 in this last week. So as long as the plateau sticks to the average I’ve read about knock on wood in the next 7-10 days I’ll have another drop.

I’ve been at a minor calorie deficiency most days since I’m trying to lose weight. I’ve had 2, maybe 3 days with a lot more activity than normal (one day enough steps to challenge a day at Disney, part of which was hiking 5km round trip up a small mountain). Those had a considerable deficiency. Think I’ve only been over on calorie estimates once.

I’m watching my macros. Most days I’m around the recommended numbers for fat and protein, give or take. I’m trying not to be too paranoid about it so letting them sway a little bit but average works out.

I’ve been under 20 net carbs nearly every day. I’m still getting used to it some, I think one day I hit 24. Haven’t gone over 30 and it’s been rare I’ve hit 20. Most days are between 9-16g. Including fiber I still often land under 30 but I don’t pay much mind to those as I don’t include in the net.

Ok, on to the question: Are sugar alcohols included in net carbs?

I have been including them, but I’ve been reading a number of places that since, generally speaking, they don’t impact blood sugar they can be omitted from net carbs (particularly erythritol). If that applies I’m probably under 10g net carbs most days. But thought I’d ask so I’m hopefully being as accurate as I can watching macros.

I think I’ve had only a mild ‘keto flu’, with hangry effects one or two days and a headache one day. But most days I get a slight light-headed feeling and can feel a bit tired. I try to drink a fair bit of water and ensure I’m getting a good chunk of sodium. No real issues with bowel movements, most days it’s pretty regular. Most of the water is SmartWater so should be getting at least a bit of electrolytes as well. And most of the veggies are the leafy type, with some crisp greens tossed in (cucumber, green pepper). At the moment I’m just chalking it up to the flu bit. Hoping I can hit this ‘fat adapted’ point sooner than later though as I’d rather not feel like this for my PT test at work next month.

Thanks!

#2

Net carbs are basically digestible carbs. That removes most fiber, and some sugar alcohols. But sugar alcohols vary in their digestibility:

Erythritol can be completely subtracted out, but most of the other sugar alcohols should only be half-subtracted out. They still have a digestible component.

There’s also another wrinkle – allulose. It’s a carbohydrate, but is almost completely indigestible. It has the sweetness of sugar, but has 90% fewer calories. So 10 grams of allulose as a sweetener would result in 1 net carb.

#3

Interesting, thanks. Didn’t know they were that different in a similar category. Allulose I’ve only seen mentioned briefly once before, haven’t seen anything using it yet. But I’ll keep it in mind.

Most of my homemade stuff I’m using Swerve so mostly erythritol. I can do Stevia but not a fan of the aftertaste. I like the Whole Earth one at Starbucks but the fructose adds carbs. :confused:

(You've tried everything else; why not try bacon?) #4

Fructose in any quantity is also bad for the liver. You might find a stevia/erythritol blend to have less of an aftertaste.

Beware artificial sweeteners, in any case, because many people find that one (or more) of them can cause their insulin level to spike. Therefore, if you don’t get the results you want from keto, try cutting back or eliminating the artificial sweeteners. You may find one that doesn’t have an effect, but you will most likely have to do some experimenting.

#5

I am starting to observe a very common thread with the newbies and no weight loss or early stalls, Will maintain my observances and if I believe true will start a new topic.

(Brett Williams) #6

Speaking of which, I just started Keto the end of May. I lost 10 lbs the first week (water weight), and then 8 more lbs in weeks 2-3. In week 4 I’ve slowed down to barely losing 1 lb during the week. I’m afraid that the weight loss I’ve enjoyed is coming to an end. This week, I started IF, so hopefully I’ll continue on my journey of losing 80 lbs.

#7

Good luck i wish you well, but keep in mind 1lb a week is still really good.

#8

So it would cause blood sugars to drop?

#9

Yeah, that’s the only time I’ve had that one. I was curious to try it so sucked up the couple of carbs. Aside from that it’s all been stevia or erythritol based for my home stuff. Wish they’d made it without the fructose, probably would’ve been good otherwise.

#10

Mine’s similar. I lost 10-11 pounds the first week. Almost zero net change the second overall week, kept fluctuating about 0.3 pounds a day. I’m in my third week now and supposedly dropped a pound yesterday so might be moving again. But not assuming until it trends more.

Most I’ve talked to and read about seem to have similar. Decent loss the first week or so, generally water weight. Then around week 2-3 a plateau, presumably because most of the excess water weight is gone and the body is adjusting. Then around week 3-4 more loss. After the first 4-6 weeks it seems to start varying more depending on goals and individual situations.

Good luck hitting the 80!

(Casey Crisler) #11

I had no idea you could subtract sugar alcohols from the total carbs. That’s really helpful information.

(You've tried everything else; why not try bacon?) #12

I believe so, yes. Since I can’t think of any other way you could detect an insulin spike at home.

(KetoQ) #13

Brett, I started mid May and have had a similar experience – 10 lb week 1, 8 lb week 2, about 3 lbs per week thereafter. I’ve been IF the whole time, eating once a day.

I hit a stall as you have. But it may not be a stall – it may be your body rebalancing water and sodium levels. Also, if you have recently eaten high sodium foods, that may be the reason for the stall. I’ve done sauerkraut w/ brats 2x since I’ve started this, and it caused water retention both times. The fat is coming off, but the scale is not ready to reflect it until I get the sodium back in balance.

I also read sometimes when you are losing fat, the body temporarily holds water in its place. So if you are doing all the right things, keep the faith.

One hack I’ve been using is doing one 48 hour fast per week. The morning of the second day I tend to lose roughly 4 lb and maybe give 1 - 1.5 lb back over the next day or so.

Good luck.

(Brett Williams) #14

Thank you for your input. I think you’re on to something because recently I’m to the point of needing to buy a new (smaller) belt! I really do think it has to do with my body adjusting to my new water and sodium levels like you said, which would explain the 1 lb fluctuations I’ve experienced a few days back. I’ve been sleeping better, having more energy than before so I’m definitely going to keep this going. I don’t think I can do a 48 hour fast yet, but it would be nice to experience that kind of digestive/metabolic reset. I’ll have to give it a try someday.

(KetoQ) #15

Oddly enough, I’m in day two of my weekly 48 hour fast, and predictably, my weight dropped from 271.8 yesterday to 267.2 this morning. That said, I did make slow cook sauerkraut and brats over the weekend, so my sodium intake was way up and my weight went up for a few days from 269.5. This is three times in a row the 48 hour fast has worked for me.

I’ve done IF on and off a for a few years, so its easy to do for me. Plus, my office does not have a lot of goodies, so it’s easy to do black coffee and water all day. However, it can be harder to do IF on the weekends when I’m at home and there is so much food around. I make an effort to keep more busy and active and do bulletproof coffee to blunt the food temptations.

Cheers