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Hidden Carbs

In order to be successful on Keto you must read ingredient labels and know hot to spot hidden carbs.  Just because something is sugar-free doesn’t mean its Keto friendly. Manufacturers are intentionally deceitful and the FDA isn’t as stringent as I think they should be.

Dehydration and Electrolytes

Feeling light headed? Leg cramps? Constant thirst? You are likely dehydrated and in need of electrolytes. There are a few ways to take care of this. Increase your salt intake to start. Some people do a pink salt sole. I tried to find something easy and tasty and found Powerade Zero. It is Keto friendly as long as you are not sensitive to artificial sweeteners like Sucralose. Comes in a few flavors. $0.68 at Wal-Mart, $0.89 at Food Lion.

Calculating Net Carbs

Make sure you aren’t selling yourself short on your daily carb intake by knowing how to calculate net carbs.

Net Carbs = Total carbohydrates per serving minus number of grams of dietary fiber per serving, minus 1/2 the number of grams of sugar alcohols if 5 or more from total carbohydrates.

HOWEVER: In this FB video, Dr. Eric Westman cautions that he teaches to count total carbs and not net carbs because some people are susceptible to having their body absorb the fiber grams and sugar alcohols and affect Ketosis. I guess this is where I tell you that your mileage may vary. I cannot argue with this man as he is a foremost expert in the Ketogenic world.

 

Artificial Sweeteners

Everyone is different… Artificial sweeteners can cause some people to stall in their weight-loss efforts. There are some that are better than others. You have to read labels and ultimately use sweeteners with the lowest Glycemic Index (GI) impact, assuming your body tolerates them! These are going to be natural (found in nature!) and Sugar Alcohols. The following link breaks it all down.

The Best and Worst Low Carb Sweeteners

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