Why do I beat myself up going over 20g carbs?

(Cristen) #1

Okay so I know I’m going to sound crazy. I started keto alittle over a week ago. I finished my last meal just now. My net carb intake was 23g. And I’m still beating myself up about it. Is this something I should stress about? I know I’m new to this but I try so hard everyday to hit 20g or less and today Ive slacked a little.has anybody else gone over 20g and felt crappy about it?

(Running from stupidity) #2

No. But meal planning for the day will prevent this happening.

(Cristen) #3

Thanks. Maybe it’s the crazy carb monster inside me testing to see if I give up so easily. I’m not though. Tomorrow is a new day

(Running from stupidity) #4

Plan for it and make it happen.

(Garry (Canada)) #5

It’s good you feel guilty…you should! It proves your commitment to making a positive change in your life and that’s fantastic. Congrats…You’re well on your way to success!
Keep up the good work. :+1:

As we always say KCKO!

(Carl Keller) #6

No worries. If you think of 20g or less as hitting a bullseye, 23g is a near miss. It’s still a damn good shot.

(Cristen) #7

Thank you so much! I’m trying hard everyday!

(You've tried everything else; why not try bacon?) #8

Cristen, a well-formulated ketogenic diet is a long-term lifestyle change, not a short-term, quick-fix diet that will explode on you if you get one little detail wrong.

It’s good that you are determined to limit your carbohydrate, because that will keep your insulin low, and that will pay off for you over the long-term. But you haven’t been eating this way for all that long, and going over by 3 grams will hardly set you back. But stressing too much about stuff will raise your insulin more than 3 extra grams of carbohydrate, so do your best, keep calm, and keto on. :bacon::bacon:

(Jennibc) #9

Don’t beat yourself up. That will undermine your efforts. I read somewhere, I think it was “The Will Power Instinct” that people who beat themselves up or shame themselves after messing up when trying to change a habit are less likely than those who practice self compassion to to change the habit or reach the goal. I think the negative self talk undermines motivation. If instead, you say to yourself, ‘well 23 was close, but I really wanted to do better and can do better tomorrow’ then you are more likely to do better tomorrow. If you heap on guilt and shame you aren’t going to continue doing it. We all slip, we are all human, none of us is perfect.

(Cristen) #10

Okay thank you. I needed to hear that. I’m the only one in the household eating this way and It makes it this much harder. Ive been doing really good though. Every other day its been 20 or less. I’m going to try and nit stress so muvh about the small stuff. At least I made it a week. I can make it many many more! Thanks again

(Cristen) #11

Thank you! I need to work on loving myself a little more thats forsure!

(Randy) #12

20g isn’t a magic number, and no matter how well you log your food it’s just an estimate.

We’re all an n=1 and must find what works for us. You may find you have success at 30g or even 40g. You may need to go lower than 20g.

Try not to over stress and and think of it as a journey to better health.

You’re only one week in, and it probably seems a bit daunting. It get’s easier over time as you adapt.

KCKO (Keep Calm, and KETO On) :smile:

(Robert C) #13

The best way to get less than 20 grams (to avoid the mental self-abuse) is to shoot for 10.

(Cindy) #14

That would be my advice, too. 20 g is my limit, but I actually strive for closer to 0. If I think “well, I can HAVE up to 20” then I’m going to push that limit.

If instead, I look at every carb as “Do I really want this? Is it worth it?” it’s much easier to stay on the low side.

(Cristen) #15

I’m going to try that! Thats actually a good idea. Ill try and shoot for 10. Sometimes I crave for cashews but they end up taking a lot of my carbs.

(Carolyn aka stokies) #16

“Is this something I should stress about?”

No because:
a) stress raises stress hormones and causes interference with accessing fat to burn
b) You are still learning. Many aim for under 50 and work down to 20, and you were SO close
c) Gram counts are proximate and not precise
d) Keep at it! And remember it took time to get sick/fat, and takes time to heal.

You got this!

(Running from stupidity) #17

Yup, and the planning really helps with that.

#18

Well done Cristen! You have nothing to stress about or beat yourself up about!!! A gentle introduction is recommended anyway, so to achieve 23g/day in just over a week is amazing!!! I’m proud of you! Please give yourself a pat on the back and know that you have just started your new way of eating(WOE) . It does get easier with time and once you become fully fat adapted you will benefit from amazing mental clarity and energy ; then do please have a blow out day to celebrate with 50gs of carb!!! Joking of course… Good luck with your journey Ali xxx

(Hyperbole- best thing in the universe!) #19

^ So much this.

(*Tame Those Ghrelin Gremlins) #20

Personally I have not, but like others said…plan out your meals. I plan my food out the night before and put it into my app. This way I know exactly what I will be eating and confident not to go over.

If it is hard you can ween yourself of carbs slowly, maybe starting with 50, then try 40, 30, then 20. It’s less of a shock to your body and fits for some that have a hard time jumping straight into strict.