sierra1167's Journal, 15 January 2016

Be encouraged I was a daily yogurt, fruit breakfast person. Its gone but its hard the small nagging voice in the back of my head as I look at the bag of sugar in fruit form in the freezer rears its ugly head no and again. You will bounce back from the overage on carbs. I tweak mine every other day. I actually stressed because the fish oil tablet I take daily has 1 carb. Its one carb but mentally I stressed because I try to be faithful. The power one carb has over me is crazy. I gave fish oil permission to stress me out? Your menu looks awesome and I think your doing amazing. Keep up the good work.  

In my Atkins days, I was given to understand that yoghurt wasn't as carby as milk because it had changed to become yoghurt. In fact someone said it had half the carbs, And Berries are lower carb than cherries, apricots etc. So, a blueberry, raspberry, strawberry etc yoghurt brekky shouldn't be a massive crime. :) I have just done a quick search lowcarbluxury.com/yogurt (copy & paste that into your browser) and theres a lot of info but this is the main thing "The problem with the stated carbohydrate content on the packages of fermented food products arises because the government makes manufacturers count the carbohydrates of food "by difference." That means they measure everything else including water and ash and fats and proteins. Then "by difference, "The problem with the stated carbohydrate content on the packages of fermented food products arises because the government makes manufacturers count the carbohydrates of food "by difference." That means they assume everything else is carbohydrate. This works quite well for most foods including milk. However, to make yogurt, buttermilk and kefir, the milk is inoculated with the lactic acid bacteria. These bacteria use up almost all the milk sugar called "lactose" and convert it into lactic acid. It is this lactic acid which curds the milk and gives the taste to the product. Since these bacteria have "eaten" most of the milk sugar by the time you buy it (or make it yourself.) At the time you eat it, how can there be much carbohydrate left? It is the lactic acid which is counted as carbohydrate. Therefore, you can eat up to a half cup of plain yogurt, buttermilk, or kefir and only count 2 grams of carbohydrates (Dr. Goldberg has measured this in his own laboratory.) One cup will contain about 4 grams of carbohydrates. Daily consumption colonizes the intestine with these bacteria to handle small amounts of lactose in yogurt (or even sugar-free ice cream later.)" 

Calorie restriction is the important part of a diet. The second most is adherence, sticking to the calorie restriction. If you're finding that a ketogenic diet is too restrictive for you then maybe you should look at another way of eating. You can still lower your carb intake going into more of a paleo type diet.