I do have a question... fiber

Watching my carbs, fat and protein. Yesterday I hit the numbers and my carbs were only 4g (out of 19g allowed)

i’m wondering though, how are you getting enough fiber? I looked at fiber supplements like Metamucil and benefiber and they have so many carbs! 

I just don’t think i’m getting enough fiber . 

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  • Add chia seeds and flax seeds.

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  • Also are you doing net carbs. If so you are getting more fiber than you think.

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  • I think you won't have a problem if you eat lots of vegetables and some nuts in your diet.  
    I make this paleo bread that helps also. 


    https://www.dietdoctor.com/recipes/paleo-bread (3 net carbs)

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  • gretchenhulett is right.  On days when I'm at 10g or less of carbs I make sure almost all carbs are from high fiber green veggies. On days when I'm super low on carbs, from a regularity standpoint I find it helps if I make sure I am at, or a bit over, my fat macro goal as well.  I think things like pure C8 MCT oil is great on days like that and it's pretty much pure fat grams and seems to help keep things "moving". 

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    • Charlie
    • Charlie
    • 5 yrs ago
    • Reported - view

    gretchenhulett I’ll have to look at how I set the app. Thanks for that reminder. And i’ll Have a look at chia and flax seeds. I think I actually have flax seeds in the house.

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  • Google flax seed cracker recipes. It helps when you want chips.

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    • Charlie
    • Charlie
    • 5 yrs ago
    • Reported - view

    Yep... tracking net carbs. I did have flax seeds. Ground some and did a tablespoon. Making sure to keep the water going in. 

    I had some of the sugar free Metamucil. The fiber makes it work out to zero net carbs, but it’s sugar free because it has aspartame in it. I think i’d Rather eat glass than aspartame. *grins*

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  • Aspertame is a no-no. Its one of the worst things to put in the body.

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    • Charlie
    • Charlie
    • 5 yrs ago
    • Reported - view

    The flax seeds seem to be working.  I think I’ll stick with that while I continue to figure things out. 

    Thanks!

    oh, and I’m down another 2 pounds. So 32 lost thus far.

    Like 6
    • Keto karl
    • Keto_karl
    • 5 yrs ago
    • Reported - view

    gretchenhulett i know this is old, but aspartame is fine to consume if not heated, unless you suffer from phenylketonuria or are taking medication for schizophrenia. The amount required to hit potentially  detrimental levels is the equivalent of 15-18 cans of sugar free soda. There are far, FAR worst things you can be putting in your body, most likely to be found in things heavily consumed by low carb dieters - ie processed meats like bacon, sandwich meats, etc.

    Aspartame is just aspartic acid and phenylalanine, both of which are naturally occurring amino acids in the human body. When you consume aspartame, small amounts of it are broken down into methanol. This also happens when you consume fruit, juices and some vegetables. Methanol in large amounts is bad for you, but studies done have shown that even children who consume a high amount of aspartame do not reach the point of negative effects.

    Aspartame is fine, drinking diet sodas is fine, having some aspartame sweetened Metamucil is fine. Way too much fear mongering with a lack of evidence behind it going around.

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    • Moondrake
    • Mother of Doggies
    • Moondrake
    • 5 yrs ago
    • Reported - view

    Keto karl I love hearing this, as literally the first time I tasted aspertame is the last time I consumed HFCS.  To me, Equal has the perfect sweet taste.  On keto I've been trying to eliminate it due to the carbs but was having trouble in that none of the natural sweeteners tasted sweet to me at all.  I have found at last that equal amounts of Erythritol, Xylotol and stevia together create a satisfying sweetness for tea and desserts.  But when I'm out in the world Equal plus stevia is my jam.

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    • troy K
    • troy_K
    • 5 yrs ago
    • Reported - view

    Definitely flax and chia seeds

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