DAZEY_iz_Well's Journal, 22 January 2023

Good luck with your efforts. I used to do keto, too, but now I try to hit a protein target and then split the remaining grams about half and half between fat and carbs. I don't have any specific carb recommendations. Facebook Reels videos will show you guys who take blood sugar readings after eating various foods and I have found those helpful. 

I eat things like refried beans (1/2 cup) wrapped in a burrito-size tortilla, with a serving of shredded cheese, maybe a teaspoon of sour cream, and a teaspoon of taco sauce. That was my lunch yesterday. It helps me get the fiber, healthier carbs, and some protein, with minimal fat.  

Ohh i dont have Facebook! Thanks for sharing. Thats cool!  

RuffMomof6- i noticed you didn't use any beef?? Just the beans? 

Dairy (cheese, full-fat milk, etc.) is an inflammatory food, so if you're struggling, that's the first fat I'd ditch. Carbs = fruits and vegetables. Avoid canned anything, except beans (just drain them and rinse off the salt in a collander). Fresh is best. Salads without gobs of dressing or croutons for the win, as you will fill up on the fiber. Also great are Brussel sprouts, snap peas, red cabbage, carrots, apples, edamame, beans of all kinds. Instead of a sandwich, throw it all on a bed of lettuce. 

JustBananas- thank you!  

Can you drink milk? Non fat milk has no fat and a decent amount of carbs and is not inflammatory. And plenty of vegetables have carbs and minimal fat 

I eat a different way, ( 100-125 protein, 80-100 carbs, and 40-59 of fat) but that's ok. As for carbs I like things like sweet potatoes, brown rice, beans, and vegetables higher in carbs, like squash, corn, carrots etc. Oatmeal and grits are also higher in carbs. As for fat, I stay away from dairy, except for Greek yogurt and Parm and feta cheeses.  

Oatmeal Sweet potato Edamame pasta Some lower fat granolas 

【My weight loss method】 The basic premise is that compatible (easily digested and absorbed) foods are different for everyone. How well can you discover foods that are compatible with your own? This is also helpful for weight loss. 🌟I'm adopting the 'change your calorie intake daily weight loss method'.🌟 Specifically, I eat between 1500-3000 Kcal with a variety of caloric intake. I'm eating to aim for 120 grams of protein, less than 100 grams of fat, and 100-200 grams of carbohydrates. When I vary my caloric intake, I adjust the content and amount of carbohydrates. I'm a 161cm, 42, male, strength training with my own weight. You can use the machine's guidelines as a guide, but I personally recommend that you try different foods yourself and gather various data on the impact of food on your weight.✨ ▽＜｜b✨ 

I have always tried to balance for the day, not necessarily each meal. Carbs 50 - Fat 30 - Protein 20 . 8 months now and probably after the first month I feel my body was working much better, Inside and out.  

Since I have diabetes 2, I go lower carb. My rule of thumb is hit my PROTEIN goals, then the rest is more fat than carbs most days. Fat and protein don’t spike insulin levels and I feel fuller longer. When I need to lower my fat, I up my protein. But I’m a CICO girl, so I try to stay in maintenance around 1900. Some days if I’m super hungry, I might go over that a bit. When I was in a calorie deficit, I ate on average 1600 - 1700 then about after 8 months, I went up to 1700 - 1800. I measure/weigh my food. So, I don’t have to guess calories. My bigger goal is mostly eat whole foods, not so much processed. About 90% whole 10% processed. Some days 80/20 ha! But definitely stay away from sugar or products w lots of sugar like no cakes, cookies, sodas, candy bars, ice cream, white breads, white pasta. I used to be addicted to them plus I WAY OVERATE. Thus the type 2 diabetes I’ve now reversed it!! Took only 7 months to reverse it through diet. No meds now. My Dr said it’s not only WHAT you eat, but HOW MUCH you eat. For me, that mindset helped because I was very unhealthy. Got Covid, almost died. Covid got very bad because of the underlying diabetes. Good luck on your journey. Everyone’s body seems different and I hope you can find a system that works for you. 

I also completely illuminated snacking in between meals. I make sure to leave 4-5 hours in between meals. That allows my insulin levels to go back down. 

I've had huge success with the anabolic diet. It puts protein and calorie goals as a priority. I am getting back into weight training and my anabolic lifestyle after having my son, and protein is key. Check out Remington James on YouTube. He gives amazing recipes that are low fat, high protein and moderate carbs. Those recipes have helped me a LOT to cut the fat out of my diet. I have been able to make small substitutes to lower fat but not give up taste. I have since started making recipes of my own, but his channel is where I started. It has helped me make this a lifestyle change vs a "diet" where I feel restricted.  

One nutritionist I watch said she recommends your protein goal to be 1g for each pound you want to weigh/maintain. Ex I try and get 130 grams of protein because I’m maintaining at 130 pounds. But, everyone is different, this is one person’s opinion. But it is what I do. 

Just the beans. If you add some cooked rice, then you will have a complete protein.  

I lost a lot of fat and inches when I stayed away from anything white. Berries are healthy and low carb, certain veggies. If I eat bread it’s keto but watch the sugar 

you have done a great job of introducing carbs back into your life and overcoming those previous fears of them. my favorite carbs are sweet potatoes, fruit especially apples and Bananas this time of year , brown rice, whole wheat bread, whole wheat pasta , quinoa, vegetables especially squash (butternut, summer, zucchini) cauliflower, and broccoli. I go on kicks with steel cut oats and I eat a ton of rice Krispies post workout. I keep my fats low and avoid most dairy but that's just what works for me and my goals. if it were me I would flip your fat (20)and protein (30) percentages and leave your carbs where they recommend them. but again that's just what would be more in line with my goals not necessarily for everyone.