i messed up and had a big portion of Cauliflower soup and some cottage cheese with protein powder in it, also half a avacado. and when i filled in my meals on fitnespal i saw that i had eaten a total of 38 grams of carbs that day. i am/ was 5 weeks into it. does this counts as a cheat meal? i am a 26year old male that work out 6 times a week, is that a factor?. do you think i have to start over? is my adaptation fase now ruined?
Please help, I am new to this and I am wondering if I ruined my keto diet yesterday and the consequences
Genewich
#2
Given the level of working out that you do, and depending on other factors like insulin resistance, that may be within your ability to stay in ketosis. Even if it isn’t, you haven’t ruined anything, you might drop out of ketosis for a little bit, and then you’ll pop right back in. KCKO.
Baytowvin
(TJ Borden)
#3
First; was that total or net carbs?
Second; after 5 weeks you should be well into ketosis, so hitting 38g carbs one day (if it was net) probably isn’t going to mess anything up.
Third; if simply over indulging on keto food counts as cheating to you, then you’re probably on the right track. Cheating to me would generally involve pizza or a trip through the Taco Bell drive thru. KCKO
bjaosmundsen
(bjørn arne)
#5
Thanks for fast answer, mutch appriciated! 
I dont fully understand the difference between totalt and net carbs. I basically only eat alot of leafy greens, vegetables and get my fat from meat. salmon, coconut oil, olive oil and add sour cream in evry meal i eat. i drink only water, i allow myself one glass of sugerfree, no karb juice or pepsi max. so staying bellow 20g carb total on fitness pal is usualy no issue for me. the benefits have been amazing only negative thing is that EVRY time i do jui jitsu now, i get severe painfully cramps in my legs.
so i conclusion i am overthinking it, if i fuck up and get over 20grams its no need to panic, as long as its not on ice cream, candy or something that you obbious cant eat on keto. getting a little over the carb limit from time to time is ok as long as its healty foods, like nuts or in my case Cauliflower soup.
becouse i would love to have some cashew nuts sometime! to me thats better than any candybar in world 
bjaosmundsen
(bjørn arne)
#6
Thanks for fast answer, mutch appriciated!
you have no idea how happy that made me to hear. I worked and sacrefised so mutch to get comfortble in keto, i had EVERY fucking side effect that you possible can go trough to get keto addapted, not 100% i am still fully adapted but i feel very good so thats a good sign. If i had to go trough that again, i would not even consider it 
bjaosmundsen
(bjørn arne)
#7
Thanks for fast answer, mutch appriciated!
will do! i was really panicking this morning. love this forum!
Genewich
#8
For the cramps try to get some more potassium, magnesium, and sodium. If you search the forum you can find all kinds of info on electrolyte supplementation. Lite Salt is the difference between a great workout and just lying down and weeping for a little while for me.
Net carbs you simply deduct fiber and sugar alcohols from your carb count. As your body can’t really process those two types of cabs they don’t count.
The daily recommended fiber intake is 25 to 30 grams which I try and get, but my net carbs are under 20 everyday, and I have not had any trouble staying in ketosis.
Tommy
(Tom)
#10
Somewhat depends where you are. Not sure where @bjaosmundsen is, but here in Aus (and I think in the UK too where I used to live) nutritional info on food does not include fibre in the carb count. Ours are: Carbohydrates: 10g (of which sugars 8g), Fibre: 1g. The 10g carbs doesn’t include the 1g fibre. However in America the fibre is included in the total Carb count, and therefore you’ll see people on these forums and elsewhere talking about Net Carbs which is the Carbs shown less the fibre.
Anyway… @bjaosmundsen it doesn’t sound like you messed up too much. The 20g of carbs is the point that the majority of people get into ketosis. Some people consider 100g to be low carb. You certainly won’t have to start over, you should be back to where you were in no time if it had any effect at all!
bjaosmundsen
(bjørn arne)
#11
great info thanks man!
So if i buy a hot dog that is 100grams total and the nutrient info on label says it contains 5grams of carbs (of which 4 are sugars) i only need to count that as 1 gram of carbs? in norway it says nothing about fiber, but is it correct to assume that the carbs in vetgebles are high in fibers, and nuts? becouse it has not made any sense to me that they include nuts in all keto eating plans, becouse nuts like cashew are wery high in carbs.
bjaosmundsen
(bjørn arne)
#12
Wow i dident know that! that made doing keto very mutch easyer for me, thanks. but have i understood it right?
if i buy a hot dog that is 100grams total and the nutrient info on label says it contains 5grams of carbs (of which 4 are sugars) i only need to count that as 1 gram of carbs? in norway it says nothing about fiber, but is it correct to assume that the carbs in vetgebles are high in fibers, and nuts? becouse it has not made any sense to me that they include nuts in all keto eating plans, becouse nuts like cashew are wery high in carbs.
Totalknowledge
#13
@Tommy Interesting, thanks, I will keep that in mind when traveling. Honestly I like that way better.
@bjaosmundsen careful, its only Sugar Alcohol that can be deducted out. Sugar still counts as carbs, in fact its the worst kind of carb. Sugar Alcohols are only found in a handful of foods (mostly ones trying to be sweet without the sugar) Protein Bars, and Gum for example.
In your above example all 5 grams are counted.
If you want to get super technical not all sugar alcohols are created equal and some still do have a portion that can be metabolized, but its a small percentage, and I only really get sugar alcohol from gum for the most part so I don’t get overly critical of it. Especially since my daily net carbs usually land around 10 grams.
Like others have mentioned one off day isn’t that big of a deal either, just re-up your resolve the next day.
LeCheffre
(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman )
#14
Even if you did mess it up, the next meal is a chance to get back on.
LeCheffre
(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman )
#15
I would add that deducting sugar alcohols straight out is probably not that accurate a count. They are partially absorbed and the rate depends on the particular sweetener. As a hack, I count each gram of sugar alcohol as .5g.
But at the end of the day, if you’re eating a lot of sugar alcohol, you’re not eating a lot of natural, unprocessed foods, so what are you really up to? Also, if you eat a lot of sugar alcohol, the rumble guts are coming.
bjaosmundsen
(bjørn arne)
#16
okay notet!
i drink pepsi max from time to time does that contain suger alcohol?
J_A-M
(Jay AM)
#17
Pepsi Max doesn’t contain sugar alcohols. It contains artificial sweeteners which are different.
Here’s a link that lists the common sweeteners and what they are: http://www.doctoroz.com/article/list-names-artificial-sweeteners
Capnbob
(Rob)
#18
No - if it says 5 carbs and 4 are sugar, then you count 5 (4 sugar and 1 starch). Only fiber is deducted. For Norway, I think the net carb on the label is a European mandate like in the UK so you don’t get to deduct any fiber anyway.
The issue you might have is in using an app like MFP which may well have US data where the fiber is not deducted on the label. My app, LoseIt seems have data from all over. When I’m in the UK, it seems to default to Euro data and in the US vice versa. Unfortunately I have ‘my foods’ from both so it gets a little confusing. Use the barcode scan function to see if what the app gives you matches the local label. If it does, you should be in good shape to have the app match the label doing net carbs automatically.