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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (0)
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4/23/17 9:21 P

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When I am done tracking my food for the day. I have the tracker add it up by clicking "Daily Nutrition Feedback" and look at the pie chart to see if I hit my 75-80 percent Fat Grams and then the carb & Protein levels. LOL if I was really try to figure out if I hit those ratios every meal!

Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 249.8 lbs 12/17/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westm


 current weight: 249.8 
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GRINGUITA's Photo GRINGUITA SparkPoints: (38,602)
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4/23/17 3:48 P

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I don't do percentages at all. I figure out how many carbs are in the portion that I have at the time and keep tabs of the carbs I am eating.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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SIMCYN's Photo SIMCYN Posts: 2,495
4/23/17 2:51 P

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Huh, I guess I usually figure the % by calorie, not weight. So things like pop would be 100% carb since the whole amount of the calories come from carbs. Am I the only one who does this, or am I doing it wrong?

Cynthia
central standard time, Iowa
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nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (693,149)
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3/6/17 11:08 A

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Thanks James!!! Yes, new goal...i try to do 25 pound increments but i may just do the whole rest this time with my own small goals of 25s. i have, i think, 60 to go. Thats to be in the weight chart range..may decide to be higher or lower when i get there, though.
Again, thank you!! been a long haul...and still a ways to go but i'm getting there!!

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 14,265
3/6/17 1:41 A

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Holly (NIGHTSKYSTAR),

nice post.

Then I saw your weight ticker at the bottom of your post ... You've lost over 100 pounds!!! How did we miss that milestone! Holy mackerel !!!
emoticon
Now less than 3 pounds to your goal, what is next? A new goal?

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (693,149)
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3/5/17 5:12 P

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if i may, i discovered something this week. I do the intermittant fasting, and this week did REALLY well. I got to thinking why..and did a little experiment.
I eat only between 1 pm and 9:30 pm. (never used to eat after 7 but this seems to be easier on my stomach so i can go a little later). I do, however, drink all the water i want.
on cold days i like a cup of herbal or decaf tea (i can have no caffeine, and i dont drink coffee). i put 2 packets of truvia in it.
With my dog being ill, i hadnt had the tea all week. so, yesterday morning when she was doing a little better and i could leave her, i made a mug of tea, with truvia. sure enough, today my weight was up a tiny bit. obviously i react to the sugar alcohols.
why am i telling you this on this thread? I love fruit. love it. its the one thing, out of everything i've given up, that i have a really hard time with. my freezer is full of raspberries and blueberries and strawberries from my garden. my pantry is full of my canned peaches that i did with no sugar. and i cant have any..not even the raspberries and strawberries..because the second i do..even if its 6 little raspberries, i GAIN.
everyone is different..most can have a few berries or some sweetener. not me..so if you stall, check those things out...

Holly
Northern NY
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KOSHIE1's Photo KOSHIE1 Posts: 17,703
3/5/17 11:57 A

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I love a thinking man, JAMES! Fortunately, I don't have diabetes or other health problems (other than an over-large appetite!). Thanks for doing the research! I noticed your list includes all the foods I eat except for onions (which I KNOW are higher carb) and almonds -- But YOU had a definite limit (and now reason/explanation). And yeah, I don't eat berries but rarely, and then, like you, only a few.
Sigh. I just generally eat too much!

 current weight: 214.0 
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-JAMES-'s Photo -JAMES- Posts: 14,265
3/5/17 11:35 A

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MOTHERBEAR4,

I'm going to have a look into zero GI foods. I'll have a look into a list of zero GI foods, see which ones are 6% carbs (or less) and add any to the list in the first post of the discussion.

Thanks.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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-JAMES-'s Photo -JAMES- Posts: 14,265
3/5/17 11:25 A

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Subject: where does 6% net carbs come from?

KOSHIE1,
my real goal is to seriously cut carbs. I started this on the "Ideal Protein" diet. They had a list of "approved" veggies, and a short list of "not approved". I tried to figure out what was the feature that put them in one list or the other.

Here is their list (and other stuff too):
www.idealweightlossclinic.com
/ideal-pr
otein-recipes/phase-1-list/

After a few weeks of contemplation, knowing that somehow these things were low carb, I figured that it was pretty much a 5% cutoff. But I wanted a little more fruit. I wasn't going to eat bananas or pineapple, but some fruit. I found raspberries and strawberries were just over 5%. I figured that out at the nutriondata website:
nutritiondata.self.com/facts/
fruits-an
d-fruit-juices/2053/2

Just set the serving size to 100 grams and you get 11.9 grams of carbs, 6.5 of which are fibre, subtract the fibre to get 5.4 grams, or 5.4% net carbs. Oh, this is more than 5% ... so I upped the number to 6% to eat a few raspberries guilt free. I don't eat a bowlful, I eat like 8 berries at a time.

I am familiar with the glycemic index (GI) concept. It considers how slowly carbs are digested and how much they spike blood sugar. As a type-2 diabetic, my ability to handle carbs is so low that my spike is higher and longer that it can run into the next snack or meal. My blood sugar doesn't return back to baseline after 90 minutes, its longer than that. So for me it is total carbs that is my issue. The GI concept may be useful to other diabetics with a better ability to tolerate carbs, but not for me.


Edited by: -JAMES- at: 3/5/2017 (12:37)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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165
KOSHIE1's Photo KOSHIE1 Posts: 17,703
3/5/17 10:14 A

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I've always had this vague nebulous concept for determining if I want to eat something. I ask myself can I eat enough volume of it to be "worth" the "cost" of its carbs to me? Thanks for bringing something new to the table, JAMES! It's a fabulous concept for determining if an unfamiliar food is "LOW" carb. How did you choose the figure "6%"?

The "ZERO GI" concept is also a new one to me and I thank you for introducing it to me, MOTHERBEAR4. I'm thinking that it is a "fine tuning" aspect of dieting perhaps more useful for diabetics? Or are you suggesting that this concept combined with some limit of carb consumption is better for weight loss rate or health or something?

Edited by: KOSHIE1 at: 3/5/2017 (10:16)
 current weight: 214.0 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (693,149)
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2/28/17 3:43 P

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thank you for the lists!!! this really helps me out..and..i found that one of my favorites, rhubarb, should be on the can eat list. half a cup raw...stew that with some stevia and cinnamon...yummmm


Holly
Northern NY
EDT


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-JAMES-'s Photo -JAMES- Posts: 14,265
2/28/17 1:24 P

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Subject: waffling on my last post, but at least not real waffles

Bev Anne (GRINGUITA),

I won't alter my previous post, but I wish I had written it a little differently.

Just because something is fairly low carb, doesn't mean it is unlimited, or that care isn't needed. Lets take plain yogurt as an example, it is on that list at 4.7%. However it is very easy to eat a cup of yogurt, at about 250 grams worth. That is going to have about 12 grams of carbs and that is substantial for a target of 20 grams of carbs a day.

So the closer something is to that arbitrary 6% cutoff the smaller the quantities need to be, either eyeballing it, or weighing. I too have a digital scale on my kitchen counter. I do agree that often we don't estimate our portion sizes very well by eyeballing things, and a scale is the best way to keep us honest about what we consume.

Edited by: -JAMES- at: 2/28/2017 (13:24)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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204
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CCREASON's Photo CCREASON Posts: 32
2/28/17 12:53 P

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I measure also ... most of the time. I always measure breakfast, lunch and snacks. I look at my numbers before dinner and if I have a lot of wiggle room then I pretty much eat what I want for dinner within Keto. If I don't have much wiggle room then I make a plan and weigh everything. I only make complex foods (casseroles, mixtures, etc) if I have wiggle room otherwise I keep it simple with meat, veggie, fat so it is easier to track.

Candra ... aka Duh Duh (my family Nick name) or Aunt Duh Duh (my favorite name!)

“The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” ~Steve Furtick

“You can be pitiful, or you can be powerful, but you can’t be both” – Joyce Meyer


 current weight: 216.6 
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GRINGUITA's Photo GRINGUITA SparkPoints: (38,602)
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2/28/17 12:04 P

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If celery is the only carb food that I eat during the day I am unlikely to go over my carb limit. However, I make a salad of celery, olives and sunflower seeds covered with olive oil. Very tasty but if I don't weigh and measure each ingredient I can easily go over my carb limit for the day. The same goes for any lowcarb food -- it depends own what you eat it with and how much you consume. Every time I try to go without weighing and measuring my food I get into trouble. I have an electronic kitchen scale that I picked up at Walmart several years ago that sits on my kitchen counter and weighs almost all the food I eat. I also keep a small pad of paper and a pen in my kitchen to write down the weight of the food so I won't forget it before I get back here to my home office to record it in my food tracker. Yes, it is an extra chore to do this but it is well worth it to me.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



 current weight: 270.2 
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-JAMES-'s Photo -JAMES- Posts: 14,265
2/28/17 9:04 A

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Subject: percentage of weight that is carbs

Fluffy (SPRITSEEKER2),

assuming one has goal of eating very few carbs, then the tactic is to eat low carb foods. But what which ones are low? High and low should be numbers. I came up with the idea that if the fraction of weight of the food that is carbs is low, then it is plain hard to consume too much, and it makes weighing, counting, calculating virtually unnecessary.

A food might have the majority of its calories from carbs, yet still be low carb. For example, consider celery.
nutritiondata.self.com/facts/
vegetable
s-and-vegetable-products/2396/2


If you do the analysis, the vast majority of the calories in celery are from carbs, about 70% of all the calories. But I look at it as what fraction of a foods weight is carbs, or what percentage. If the percentage is low enough, it is just plain hard to eat too many carbs because you have to eat so much of it. In the case of celery, 1.8% of its weight is carbs. So to consume say a daily amount of carbs of 25 grams from just celery, that means about 1390 grams of celery. That means that if you eat about 3 pounds of celery you will have eaten 25 grams of carbs.

To compare with peanuts, which have 13.5% of their weight as carbs, to consume 25 grams of carbs you would need to eat about 185 grams of peanuts, about 6 ounces, that is a heck of a lot less than 3 pounds of celery, and much much easier to consume, just a few handfuls really. Hence at 13.5% peanuts would either be eaten in very small quantities, or avoided.

Edited by: -JAMES- at: 2/28/2017 (11:46)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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204
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-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 30,845
2/28/17 8:37 A

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thanks - do not understand %.........

so happy blood sugars are staying stable 80s-90s.......any time of the day emoticon without meds .. been off meds since sept - started keto in aug............

Fluffy in SC
5% winter challenge
EST


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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (0)
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2/27/17 9:02 P

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James,

I made a this list of food using the Glycemic Index Tables from "The New Glucose Revolution"

All these foods on the list have a ZERO under GI Value Glucose = 100, Available Carb per serving, GL per Serving.

- Almonds (serv 1.75 oz)
- Brazil Nuts (serv 1.75 oz)
- Hazelnuts (serv 1.75 oz)
- Macadamia nuts (serv 1.75 oz) ¼ C
- Pecans (serv 1.75 oz)
- Walnuts (serv 1.75 oz)

- Beef. Pork, Fish (4 oz)
- Eggs 2 large
- Salami (4 oz)
- Shellfish (4 oz)
- Tuna (4 oz)
- cheese (4 oz)

- Artichoke (serv ½ C)
- Avocados (serv ¼)
- bell peppers (3 oz)
- Bok choy (1C raw)
- broccoli (1C raw)
- Cabbage (1C raw)
- zucchini (2/3 C)
- Summer Squash (2/3 C)
- spinach (1 ½ C raw)
- cauliflower (3/4 C raw)
- lettuce (4 leaves raw)
- kale (1 ½ C raw)
- cucumber (3/4 C)
- celery (2 stalks)

GI is Glycemic Index GL is Glycemic Load.

If I understand this correctly - these are low carb and don't raise your blood sugar all at once when you eat them.

Here is and explanation from "Glycemic index and glycemic load for 100+ foods" found here

"Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly"
www.health.harvard.edu/diseases-and-
co
nditions/glycemic_index_and_glycemicR>_load_for_100_foods


Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 249.8 lbs 12/17/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westm


 current weight: 249.8 
254.4
227.05
199.7
172.35
145
-JAMES-'s Photo -JAMES- Posts: 14,265
2/27/17 6:32 P

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I've written a few times that I view foods that have 6% of their weight as carbs, or less, as being things I eat. This way I eat low carb without much calculation or weighing, although that is fine too, it just frees me and helps me pick in places where I can't weight, like restaraunts.

Anyone can do the calculation and the nutritiondata website is great for figuring things out. Go there, look up the food either generic (like radishes) or brand name (like cheerios) and set the serving size to 100 grams, then just read off the carbs.
nutritiondata.self.com

I often just google the website name and food item as a pair to quickly find their page that interests me, like googling "nutritiondata banana"

But here are lists for convenience:

GENERAL
========
Almond milk, unsweetened (0.4%)
Coffee (0%)
Ketchup, Heinz no sugar added (6%)
Mayonaise (1%)
Mustard (2%)
Oils (0%)
Tofu, plain (2%)

DAIRY
=====
Butter (0.1%)
Cheese, brie (0.5%)
Cheese, cheddar (1.3%)
Cream, heavy whipping (2.8%) --- great to put in coffee
Eggs (1.1%)
Yogurt, greek (3.3%)
Yogurt, plain (4.7%)

FRUITS
======
Avocado (1.8%)
Blackberries (4.9%)
Raspberries (5.4%)
Strawberries (5.7%)
Tomatoes (2.7%)

MEAT
====
Bacon (1.4%)
Bison (0%)
Beef steak (0%)
Chicken (0%)
Deer (0%)
Elk (0%)
Fish (0%)
Frog's Legs (0%)
Ham (0.7%)
Kidney (0%)
Liver (5.1%)
Lobster (1.3%)
Ostrich (0%)
Salami (2%)
Tuna (0%)

NUTS
=====
Brazil nuts (4.8%)
Macadamia nuts (5.6%)
Pecans (4.4%)

VEGETABLES
===========

Alfalfa (5.1%)
Arugula (2.1%)
Asparagus (1.9%)
Broccoli (4.0%)
Brussel Sprouts, raw (5.2%)
Cabbage (2.8%)
Cauliflower (2.1%)
Celery (1.8%)
Celeriac (4.7%)
Chicory (0.7%)
Collards (2.1%)
Cress (4.4%)
Cucumber (3.1%)
Eggplant (2.3%)
Dill Pickles (1.5%)
Endive (0.3%)
Fennel (4.2%)
Field greens (2%)
Green beans (4.7%)
Green bell peppers (2.9%) --- 4 times the vitamin C per calorie compared to oranges
Green Onions (4.7%)
Hot Peppers (4%)
Kohlrabi (5.6%)
Mushrooms (2.3%)
Okra (2.4%)
Radish (1.9%)
Red pepper (4.2%)
Radicchio (3.6%)
Romaine lettuce (1.9%)
Rhubarb (2.7%)
Rutabaga (5.6%)
Sauerkraut (1.8%)
Sorrel (3.2%)
Spinach (1.8%)
Swiss Chard (2.1%)
Turnip (3.1%)
Watercress (0.8%)
Yellow peppers (5.4%)
Zucchini (2.2%)

======================================
======================================
= NOW FOR THE DO NOT EAT LISTS ========
======================================
======================================

GENERAL
========
Bread (35%)
Cashews (29.4%)
Cheerios (64.6%) ---I used to eat this, and put sugar on it too!
Cooked Pasta (28.8%)
Rice (27.8%)
Soft drinks like coke (10%) --- pretty amazing considering its mostly water
Sugar (100%)

FRUIT
=====
Apple sauce, unsweetened (10.2%)
Apples (11.4%)
Banana (20.2%)
Grapes (17.2%)
Oranges (9.3%)
Raisins (75.5%)
Watermelon (7.1%)

NUTS
=====
Almonds (9.5%)
Cashews (29.4%)
Peanut butter (14%)
Peanuts (13.5%) -- ok technically not a nut, but ...


VEGETABLES
===========
Carrots (6.8%) -- this one is on the edge really
Corn (22.3%)
Garlic (31%) -- could a little garlic really hurt?
Onions, cooked (8.2%)
Onions, raw (7.6%)
Potatoes (15.3%)
Yams, or sweet potatoes (23.6%)

Edited by: -JAMES- at: 5/30/2017 (16:31)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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