Carb amount
 

It's been 2 years since I've been on the diet and I've been told some thing have changed. What is the max amout of carbs you can take in during a day my coach says average 25 a day. It use to be 37 I thought before you get kicked out of ketosis

This will be interesting to follow. If you eat 3 of the higher non-restricted IP packets in a day you can be over 25gr of carbs in no time. Add the "natural" carbs in the 4C of non-restricted veggies we eat everyday and well you are way above. Last time on IP I micromanaged my carb input but not this time. Just skipping any restricted except for my weekly bowl of IP veg chili.

I try to stay between 25 and 28 net carbs. I have been up as high as 45 net carbs without coming out of ketosis, but everyone has a different threshold.

I JUST watched the official video from IP on this, this morning! :) Dr. W. (I'm not being overly chummy; I just honestly can't remember his whole last name :D) says that the goal is to stay under 40 net grams of carbohydrates, in general. But individuals vary, so some people can have fewer than that, while others can have more.

"Net grams" refers to total grams of carbohydrate, minus grams of fiber.

My friend shared this with me this morning:
http://s247.photobucket.com/user/MDA...color.jpg.html

Thank you Pish! This is a great graphic!!! Just to clarify, the carbs referred to would be net carbs--total minus fiber.

Everyone is different so it is an experiment for each of us to find our sweet spot. I am a new maintainer--just 4 weeks--and so far I've found that I can maintain if I keep within 70-100g or so of net carbs per day. However, I've just been walking and taking the occasional yoga class--if I was exercising more the net carbs for me to maintain would go up.

So far, I've been able to take off glycogen gain after fun meals/ days by reducing to 60 net carbs and maintaining my typical calorie intake.

I saw that video too, with the 40 carb limit mentioned. I never knew the maximum allowed, so was helpful.

BTW I hit my 50% goal today!!!

You got pay your sticking point then?

I did. I was at a plateau for almost a week...starting drinking a little more water, less coffee, and the scale started moving again!

I reach ketosis in Phase 3 with about 60-70ish net carbs/day. I wouldn't worry about how many carbs you're eating in Phase 1. Just follow the protocol and you'll be good!

:woo::balloons::celebrate::congrat::bravo:

Fantastic congrats on your success:carrot::cheer3:

WooT, grats Jim. Onwards and downwards. :)

I try to keep it under 30 net carbs and I still can't seem to be in ketosis. Carbs are certainly my enemy! What about sugar alcohols? I have had some Dr carbrite bars that have 1 to 2 net carbs. Any advice on those bars as an alternative to a restricted .

I just had my physical today and I am shrinking.....I guess I should change my ticker to 5'-3 1/2.

What makes you think you're not in ketosis?

Great job Jim :)

Hi Lisa, I am not losing weight which seems to be one reason. I am wondering if I am not eat enough or just storing too much. I have a BM every few days. I eat between 700 and 900 calories a day based on the IP packets and veggies and or alternatives. I actually went up this week. My coach said we will try to experiment a bit to see if it will move more. She suggested having more carbs. I have had a piece of dream bread a few times last week results in 1 net carb and 90 calories a slice. I find having a big salad at night with my breast of chicken never results in my numbers going down. I have been having WF dressing as well.

Breakfast today, coffee, tsp IP cappuccino, packet Splenda, scoop of Carbthin zer carb protein drink.

Terrific job - :congrat:

Some foods, despite their low carb and low calorie nature, are still high on the glycemic index & load charts. End result is an insulin release which can obstruct weight loss, as it's designed to squirrel away excess blood glucose into fat storage. May be worth looking up the ingredients in your dream bread and confirming where it stands.

You also don't mention if the salad is in addition to your 4 cups of veggies per day or you're using it AS the veggie allowance. This could also be a big part of the problem, especially if your calories are between 700-900. Vary your veggie so you're getting a mix of the higher carb/high fiber (broccoli, asparagus, chard, kale, mustard greens, bell peppers) with some of the lower carb/moderate fiber (mushrooms, yellow squash, cauliflower). Bodies are smart, they learn your eating patterns and they adapt pretty quickly. :)

Interesting Briael...does anyone know if Quest bars trigger insulin release..i know the fiber cancels the carbs, but the body's response may be different?

Hi Briael, I don't eat very many pieces of the Dream Bread but his is a breakdown of a piece. Calories, 80, fat 2 g, sodium 90 mg, carbs 9 g, Fiber 8 g, sugars 0 and protein 7 g. Looking at that, it is 1 net carb or should I be considering it as 9 carbs and forget the Fiber? What do you think?

Fiber slows the absorption of carbs, it doesn't negate it all together. Just as polyols (sugar alcohols: xylitol, sorbitol, maltitol etc) are not actually carb free, because a percentage of the carb gets absorbed eventually, it just takes a very long time to go through the digestive system and in small amounts it is below what the USDA/FDA regulators will allow to be classified as 0 carbs.

I've been using the Quest powders without any issue, and the couple of bars I've had have not appeared to be problematic. I do tend to have them only when I'm about to do exercise though, so I am probably not the best example for someone with a more sedentary life.

I know many people here are having the Quest bars as part of their regular IP alternatives program, so hopefully they will chime in with their experience.

1 net carb. You always deduct the fiber from the carb count, as the rate of absorption of carbs slows with a high amount of fiber.

Looking at the ingredients:- Water, wheat protein isolate, wheat gluten, oat fibre, wheat fibre, golden flax seed meal, oil (soy oil, canola oil, olive oil), almond meal, inulin, salt, yeast, natural enzymes, caraway seeds.

That's a lot of grain based products for a diet that is supposed to be eliminating the grain/nut groups entirely. While it may not be a major factor in stopping weight loss, I would certainly regard it as having the potential to slow you down quite significantly as that amount of variable fiber sources is going to encourage water retention to help process them through the gut.

Personally, I would be inclined to cut out the bread for a week and see if there is any difference in ketosis symptoms and any weight loss. Worth a try if you feel that you aren't losing appropriately. :)

I will not have the bread which I just started recently to try a change due to no loss. I agree looking at the ingredients that is doesn't seem like a good choice for IP. My coach says focus on net carbs. I wonder about the sugar alcohols as well and if I am sensitive to them. I started working out again to see if that helps. Very sore today from last nights exercise. I am a former triathlete that needed to lose some weight and stopped exercising completely when I started IP. I know too much exercise can affect muscle loss so will have to watch for that as well. I am hoping to be down for my birthday the end of next month. My goal would be to lose 2 pounds a week making it 8 pounds by March 24. 10 would be nice so working towards that goal.

On another note, I do keep my food in longer than normal from what my doctor told me so could be just absorbing everything in the process. I stated the Nori Cleanse on Monday to see if that would help. So far no big change.

Thanks for the video share! Makes me look at carbs in a new light! Ill be following this post as I have the same question as well.

You also get a load of short chain fatty acids from fiber fermentation in the gut. Those nutrients aren't available on labels and can vary widely based on your gut health.
low land gorillas eat nearly nothing but (fiber) yet are high fat based how it responds in the gut. this report shows they calculate 57% from scfa and another 2.5% fats totalling nearly 60% fats, 24.3% protein, less than 16% carbs. http://www.ncbi.nlm.nih.gov/pubmed/9...t=AbstractPlus

http://www.ruled.me/ketogenic-diet-w...loss-plateaus/

All foods stimulate insulin it is a matter of degree. Pretty good podcast.
http://body.io/body-io-fm-48-dr-jaso...betes-curable/

Hi wylothar, have you tried the fat fast on your attached link? I just did it for 2.5 days and actually got into ketosis for the first time so I could actually see it on a ketostrips. Today is says trace so I am a bit freak out now. I lost a few pounds which was good but now hope to keep moving in the right downward direction as well.

http://www.3fatchicks.net/img/bar097...0/115/126/.png

Updated info.

I used to đo a fat fast all the time. I also used intermittent fasting daily. They all worked well when I was good compliant paleo. I really believe in dietary flexibility to keep from getting adaptation. All before the wheels feel off.
only 4% +/- of fatty acid fuel utilization comes from ketones. trace may be great it personalized. I get urine ketone easy but others don't at all. Lyle Mcdonald has tons of good information bodyrecomposition.com
look at blood ketone measuring if your really concerned.
depending on what is going on you may need to watch your protein % and up fats slightly.

I do find that I eat lots of protein and possibly too much. My carbs I are always less than 30 g a day so apparently should be in ketosis but who knows. I was looking at the intermittent fasting as well and may try that as well. I over indulged at Xmas and gained 10 pounds. So hard to lose, so easy to gain. Want to drop down again and go a bit lower this time knowing that I do go up as soon as I reintroduce more carbs. Trying to wrap my head around so much fat following a Keto diet is hard to do since I have always done low fat type diets but who knows? A little over 10 pounds to go and won't be giving up any time soon. I will also check out that link. Thanks.

Too much protein will trigger gluconeogenisis. You bodywill make glucose from the protein. It what happened to me on Atkins.

Thanks for the link to Body Recomposition. Lots of really great canticles. Making protein adjustments to see what happens.

Hi Blondie!
I've been in your boat before. I started around 142 and managed to get to 128 in six weeks. I know everyone says as long as you follow the protocol you'll lose weight, but I believe once you get closer to goal (depending how low your goal is vs what your body thinks it should weigh) it's a lot more difficult. I weighed all my veggies and made sure I stuck to around 35 net carbs a day. Some veggies are unlimited but I still tracked them, and I tracked all the packages I had because as we all know, some are more than others - not all unrestricted packages are made even.

Eventually I managed to get under 128 by going on P3 for two weeks, working out everyday - minimum 30 mins cardio and 20 mins weight - more if I had the time. I didn't lose weight while on P3 but went back on P1 after those two weeks of P3 and in less than two weeks I was down 5 lbs (for me to lose an avg 2.5 lbs per week in those two weeks was huge since my weight loss had significantly slowed prior to me switching to P3.)

I should also mention, while on P1 I was doing pilates 5-6 times a week. It was enough to get me toned but not too much that I ever got dizzy.

The idea of switching to P3 was scary for me, but was totally worth it! Also felt like it gave me a bit of a break to get mentally reset and back on board with P1.

Hi Knm,
Yes it is a battle when you are close to your goal weight. I got down to 120 the first time around and gained 5 pounds back as soon as I reintroduced carbs. That was upsetting so I went back and did P1 again to try to go 5 pounds over but gave up And tried to stick around 120-125. I did well for a while but as soon as you lose control of what you are eating, it is easy to regain. I am an ex runner, triathlete and took a time off from exercising to get my weight in check based in IP and it did work regardless of exercise. Now I am getting back into exercise and trying to shed those last few pounds again and try to keep it off this time. I have learned quite a bit about myself and how I react to food. I started IP the first time on my birthday a little over a week from now but hoped to be there again on my birthday but it doesn't look like it will happen. Oh well. Just gotta stick to it though. Thanks for the feedback.

I can sooooooooo relate to this thread. I am on week 20 and have lost 71lbs.
I was a girl who averaged 4lb losses weekly. The last month I have seen lots of 2lb losses. I thought it was just me getting closer to goal (I still have a ways to go though) and of course, I am spoilt with my 4lb losses and used to 'losing like a dude'.
My coach advised me that my carb count was too high. I was sticking exactly to the diet but I was averaging over 40 net carbs per day. My restricted alone was 14 net carbs on its own. Then I was having higher carb non restricteds on top of that and of course, then veggies add more carbs. My coach said I should be having between 25 and 35 net carbs per day to stay in ketosis and burning optimal body fat.
So I was bummed last Friday at weigh in when my coach said to limit my restricteds (otherwise known as the one thing I look forward to every day) to 3 times a week and to restrict my restricted veggies to no more than 2 cups per week.
It made me grummmmmmmmmmmmmpyyyyyyyy!! But I did it anyway. I halved my restricted veggies and decided to get rid of my restricted IP meals altogether. I noticed I was starting to get hungry and crave more food the last three weeks, which also was not a good sign and contributed to my decision to just get rid of them.
Lo and behold.......... I am down 4lbs since FRIDAY. FOUR POUNDS. This obviously was an issue for me.
Has anyone been in the same boat? If so, what foods did you turn to? I am feeling that puddings, soups and drinks will be my best bets from now on and to cut out all restricteds, pancakes, oatmeal and any other 'carby' foods. Thoughts please?

I stumbled across this bit of knowledge a while back and it seems to correlate to a consistent theme with individuals on IP.

stalls in weight loss might be because of insulin sensitivity.
Ouch, how can that be possible right? Apperantly going very low carb – to around or below 10% of calories, or full-blown ketogenic – can induce “physiological” insulin resistance. Physiological insulin resistance is an adaptation, a normal biological reaction to a lack of dietary glucose.

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