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Difference between Keto and Low Carb - members’ experiences
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<blockquote data-quote="HSSS" data-source="post: 2597690" data-attributes="member: 480869"><p>It’s late and I’ve not read the other replies yet but wanted to make a few points whilst i remember.</p><p></p><p>Tired : electrolytes. I cannot say this enough as they are the first and foremost reason people feel rough on keto. Sodium, mag and potassium especIally. Get the from food it you can but otherwise get them somewhere. Also fat adaptation (burning ketones) takes longer than just getting into ketosis. If you exercise a lot it can take longer too.</p><p></p><p>20g a day: A common confusion is USA/uk listings. Are you including fibre in that 20g. USA v UK measurements get confusing. Count (net) carbs (excluding my fibre). Also whilst 20g is shouted about a lot many can remain in ketosis at higher levels. Urine sticks become unreliable after a while and only a blood or breath test can be certain but it’s still quite likely you’ll remain in Ketosis even if you relax a little.</p><p></p><p>carb manager: check numbers. Don’t trust other peoples listings And check the fibre thing in case it’s a USA person listing the item as total carbs.</p><p></p><p>ignore calories for now. If need be look at them when settled into keto longer and more happily. Most of us don’t need to at all. A few might need to later. Carbs are a limit, protein a goal (to protect muscle and important on keto so the body doesn’t scavenge from them for glucose manufacture) and fats a lever to adjust satiety and weight if need be. </p><p></p><p>weight : have you checked measurements or actual physical size? The scales lie sometimes. Fat is physically bulkier than muscle Lb for lb</p><p></p><p>test food before eating and 2hrs later. You want to aim for a rise of less than 2mmol to mimic the non diabetic response of returning to baseline in 2 hrs. But remember meters are not precise and this is a goal. Also even normal non diabetics can take longer with a few things and rise higher than ideal occasionally. Under 7.8mmol at that 2 hr mark is another goal to mimic normal. If you rise more reduce the carbs. If not it was a good meal for you.</p></blockquote><p></p>
[QUOTE="HSSS, post: 2597690, member: 480869"] It’s late and I’ve not read the other replies yet but wanted to make a few points whilst i remember. Tired : electrolytes. I cannot say this enough as they are the first and foremost reason people feel rough on keto. Sodium, mag and potassium especIally. Get the from food it you can but otherwise get them somewhere. Also fat adaptation (burning ketones) takes longer than just getting into ketosis. If you exercise a lot it can take longer too. 20g a day: A common confusion is USA/uk listings. Are you including fibre in that 20g. USA v UK measurements get confusing. Count (net) carbs (excluding my fibre). Also whilst 20g is shouted about a lot many can remain in ketosis at higher levels. Urine sticks become unreliable after a while and only a blood or breath test can be certain but it’s still quite likely you’ll remain in Ketosis even if you relax a little. carb manager: check numbers. Don’t trust other peoples listings And check the fibre thing in case it’s a USA person listing the item as total carbs. ignore calories for now. If need be look at them when settled into keto longer and more happily. Most of us don’t need to at all. A few might need to later. Carbs are a limit, protein a goal (to protect muscle and important on keto so the body doesn’t scavenge from them for glucose manufacture) and fats a lever to adjust satiety and weight if need be. weight : have you checked measurements or actual physical size? The scales lie sometimes. Fat is physically bulkier than muscle Lb for lb test food before eating and 2hrs later. You want to aim for a rise of less than 2mmol to mimic the non diabetic response of returning to baseline in 2 hrs. But remember meters are not precise and this is a goal. Also even normal non diabetics can take longer with a few things and rise higher than ideal occasionally. Under 7.8mmol at that 2 hr mark is another goal to mimic normal. If you rise more reduce the carbs. If not it was a good meal for you. [/QUOTE]
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