As for lunchmeats and cheeses, read the list of ingredients carefully. (Donât just go by the nutrition panel, in other words.) If a form of sugar is listed, you might want to reconsider, or if there are other ingredients that indicate a greater degree of processing than you want.
If your limit is 50 g/day of carbohydrate, that should be total carbohydrate, not net (which is with the fibre subtracted from the total carb amount). The limit this site recommends is 20 g/day, whether you are counting net or total carbs. Many people feel that total is a safer limit than net. Be aware that nutrition labels vary around the world. In North America, the âcarbohydrateâ figure is total carbohydrate, whereas in other parts of the world it is net. So in North America, counting total carbs is easy, and net requires subtraction. In the rest of the world, counting net carbs is easy, and counting total requires adding the amount of fibre back in.
As for alcohol, there are wines with lower carbohydrate, but hard liquor is generally carb-free. Many forum members stick to the hard stuff. But be warnedâmany members also find that alcohol has a stronger effect on them than it did before they began a ketogenic way of eating.
Sugar-free soda pop/fizzy drinks/carbonated beverages may or may not work for you. Itâs a very individual thing, and there is no way to predict how your body will react.
There are two issues: first, the sweetness can trigger cravings, and possibly even a cephalic-phase insulin response (which is counter-productive, since our goal is to minimise insulin). Second, a number of people find that a particular artificial sweetener may stimulate insulin directly and thus interfere with their progress. Testing for this is difficult, but if you think the aspartame in sugar-free soda pop is impeding you, then give it up completely for a month or two and see if that helps. Usually, if one artificial sweetener doesnât work for someone, they can find a different sweetener that will work for them. We can help you cross that bridge, if and when you ever come to it.