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Old 01-07-2013, 12:28 PM   #1
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I'm curious to know what you all keep your carb levels at?

I used to do vlc and work to keep my carbs at or below 20. I've tinkered with it some, and found that I feel better (and I am losing weight) by increasing my carbs to around 50 or so AND moderately exercising 6 days per week (alternating 30 minute weight workouts, 2 short hikes, and 1 long one). What do you do?
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Old 01-07-2013, 12:36 PM   #2
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I just tend to naturally eat foods that put me below 20g of net carbohydrates per day. I eat simply—meats, with dense, fibrous vegetables as my sides, healthy fats (coconut oil, butter), and dairy in small amounts, as well as nuts (generally almonds). I do weight training three times per week and rarely do I ever feel worn out or drained. It occurs from time to time, but for the most part I feel very good eating the way that I do. Some days I'll hit more of the 30g range, but not usually.
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Old 01-07-2013, 12:45 PM   #3
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Quote:
Originally Posted by limetwist View Post
I just tend to naturally eat foods that put me below 20g of net carbohydrates per day. I eat simply—meats, with dense, fibrous vegetables as my sides, healthy fats (coconut oil, butter), and dairy in small amounts, as well as nuts (generally almonds). I do weight training three times per week and rarely do I ever feel worn out or drained. It occurs from time to time, but for the most part I feel very good eating the way that I do. Some days I'll hit more of the 30g range, but not usually.
I hear ya, limetwist! You have to do what works. I think my carbs go up because I will eat a banana or sweet potato. I have an electrical (genetic) heart condition that requires an excessively high amount of potassium and magnesium, so I think maybe that's why I feel better at that amount? I take supplements (prescription) and eat the foods that are high in potassium and mag. Seems to be working! No heart palps, and I'm not dead! LOL! Sorry for the black humor....
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Old 01-07-2013, 01:05 PM   #4
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People always think of bananas for potassium... but there's plenty of other optoins! Bananas aren't even in the "top 10" for potassium-rich foods!



Potassium levels for bananas, vs spinach:

#2: Dark Leafy Greens (Spinach)
Potassium 100g (Raw) 1 Cup (Raw - 30g) 1 Cup (Cooked - 180g)
558mg (16% DV) 167mg (5% DV) 839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).



#10: Bananas
Potassium 100g Average Banana(118g) 1 Cup Mashed (225)
358mg (10% DV) 422mg (12% DV) 806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories.



The Top 10 High Potassium Foods by Nutrient Density (Potassium per Gram)

#1: Dried Herbs (Parsley, Chervil, Corriander, Basil, Dill) 4740mg (135% DV) per 100 grams 95mg (3% DV) per tablespoon (2 grams)
#2: Sun-Dried Tomatoes 3427mg (98% DV) per 100 grams 69mg (2% DV) per piece (2 grams)
#3: Cocoa Powder and Dark Chocolate 2509mg (72% DV) per 100 grams 125mg (4% DV) per tablespoon (5 grams)
#4: Whey Powder 2289mg (65% DV) per 100 grams 69mg (2% DV) per tablespoon (3 grams)
#5: Paprika and Chili Powder 2280mg (65% DV) per 100 grams 160mg (5% DV) per tablespoon (7 grams)
#6: Yeast Extract Spread (Marmite) 2100mg (60% DV) per 100 grams 126mg (4% DV) per teaspoon (6 grams)
#7: Rice Bran 1485mg (42% DV) per 100 grams 1752mg (50% DV) per cup (118 grams)
#8: Molasses 1464mg (42% DV) per 100 grams 293mg (8% DV) per tablespoon (20 grams)
#9: Dry Roasted Soybeans 1364mg (39% DV) per 100 grams 2346mg (67% DV) per cup (172 grams)
#10: Dry Seaweed (Spirulina) 1363mg (39% DV) per 100 grams 95mg (3% DV) per tablespoon (7 grams)

Other Potassium Rich Foods
Pistachios 1007mg (29% DV) per 100 gram serving 1239mg (35% DV) per cup (123 grams) 282mg (8% DV) per ounce (49 nuts or 28g)
Chestnuts 592mg (17% DV) per 100 gram serving 847mg (24% DV) per cup (143 grams) 166mg (5% DV) per ounce (3 nuts or 28g)
Almonds 705mg (20% DV) per 100 gram serving 1008mg (29% DV) per cup (143 grams) 197mg (6% DV) per ounce (23 nuts or 28g)
Cashews 565mg (16% DV) per 100 gram serving 774mg (22% DV) per cup (137 grams) 158mg (5% DV) per ounce (28g)
Walnuts 441mg (13% DV) per 100 gram serving 441mg (13% DV) per cup halves (100 grams) 123mg (4% DV) per ounce (14 halves or 28g)
Squash and Pumpkin Seeds 919mg (26% DV) per 100 gram serving 588mg (17% DV) per cup (64 grams) 257mg (7% DV) per ounce (85 seeds or 28g)
Sunflower Seeds 850mg (24% DV) per 100 gram serving 1088mg (31% DV) per cup hulled (128 grams) 238mg (7% DV) per ounce (85 seeds or 28g)
Watermelon Seeds 648mg (19% DV) per 100 gram serving 700mg (20% DV) per cup (108 grams) 181mg (5% DV) per ounce (28 grams)
Coconut Water (Juice) 250mg (7% DV) per 100 gram serving 600mg (17% DV) in a cup (240 grams) 515mg (15% DV) per coconut (206 grams)
Orange Juice 200mg (6% DV) per 100 gram serving 496mg (14% DV) in a cup (248 grams) 172mg (5% DV) in the juice of one orange (86 grams)
Brussels Sprouts (Raw) 389mg (11% DV) per 100 gram serving 342mg (10% DV) per cup (88 grams) 74mg (2% DV) per brussel sprout (19 grams)
Palm Hearts 177mg (5% DV) per 100 gram serving 258mg (26% DV) per cup (146 grams) 58mg (2% DV) per piece (33 grams)
Clams 628mg (18% DV) per 100 gram serving 534mg (15% DV) per 3 ounce serving (85 grams) 1.2g (34% DV) in 20 small clams (190 grams)
Whelk 694mg (20% DV) per 100 gram serving 350mg (15% DV) per 3oz serving (85 grams) 117mg (5% DV) per ounce (28 grams)
Dried Figs 680mg (19% DV) per 100 gram serving 1g (29% DV) per cup (149 grams) 54mg (2% DV) in a single fig (8 grams)
Dates 696mg (20% DV) per 100 gram serving 167mg (5% DV) in a single large date (24 grams)
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I haven't found anywhere else to track this, and am not sure how accurate my scale is, but Body fat:
10/26/2012: 39.0% 10/27/2012: 39.2%
10/28/2012: 39.3% 10/30/2012: 38.5%
10/31/2012: 38.6% 11/02/2012: 36.5%
11/03/2012: 39.1% 11/04/2012: 39.3%
11/05/2012: 39.3% 11/07/2012: 38.5%
11/10/2012: 38.9%
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Old 01-07-2013, 01:09 PM   #5
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I count net carbs (subtracting fiber), but I only eat lowcarb veggies, full fat dairy, nuts, fish, eggs, meat, healthy fats--no sweeteners, grains, legumes, root vegetables, fruit, or high glyemic anything, and I am usually in the 10-25 (net) carbs/day range. It's most important to eat what keeps you healthy, even if your weightloss is a little slower that way, and I'm glad that you found things that work for you, and that you haven't been having heart palpitations. Are you also eating salmon, spinach, and avocado?

Like you, I'm eating a primal diet, and feel really good that way. I just skip the fruits and root vegetables, because I'm so carb sensitive, and I'm lucky to not have other health problems to work around. It's great that primal blueprint is working out for you.

P.S. I see that Literate Griffin popped in with lots of other great suggestions while I was writing this post.

Last edited by svenskamae; 01-07-2013 at 01:10 PM..
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Old 01-07-2013, 01:23 PM   #6
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Quote:
Originally Posted by LiterateGriffin View Post
People always think of bananas for potassium... but there's plenty of other optoins! Bananas aren't even in the "top 10" for potassium-rich foods!



Potassium levels for bananas, vs spinach:

#2: Dark Leafy Greens (Spinach)
Potassium 100g (Raw) 1 Cup (Raw - 30g) 1 Cup (Cooked - 180g)
558mg (16% DV) 167mg (5% DV) 839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).



#10: Bananas
Potassium 100g Average Banana(118g) 1 Cup Mashed (225)
358mg (10% DV) 422mg (12% DV) 806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories.



The Top 10 High Potassium Foods by Nutrient Density (Potassium per Gram)

#1: Dried Herbs (Parsley, Chervil, Corriander, Basil, Dill) 4740mg (135% DV) per 100 grams 95mg (3% DV) per tablespoon (2 grams)
#2: Sun-Dried Tomatoes 3427mg (98% DV) per 100 grams 69mg (2% DV) per piece (2 grams)
#3: Cocoa Powder and Dark Chocolate 2509mg (72% DV) per 100 grams 125mg (4% DV) per tablespoon (5 grams)
#4: Whey Powder 2289mg (65% DV) per 100 grams 69mg (2% DV) per tablespoon (3 grams)
#5: Paprika and Chili Powder 2280mg (65% DV) per 100 grams 160mg (5% DV) per tablespoon (7 grams)
#6: Yeast Extract Spread (Marmite) 2100mg (60% DV) per 100 grams 126mg (4% DV) per teaspoon (6 grams)
#7: Rice Bran 1485mg (42% DV) per 100 grams 1752mg (50% DV) per cup (118 grams)
#8: Molasses 1464mg (42% DV) per 100 grams 293mg (8% DV) per tablespoon (20 grams)
#9: Dry Roasted Soybeans 1364mg (39% DV) per 100 grams 2346mg (67% DV) per cup (172 grams)
#10: Dry Seaweed (Spirulina) 1363mg (39% DV) per 100 grams 95mg (3% DV) per tablespoon (7 grams)

Other Potassium Rich Foods
Pistachios 1007mg (29% DV) per 100 gram serving 1239mg (35% DV) per cup (123 grams) 282mg (8% DV) per ounce (49 nuts or 28g)
Chestnuts 592mg (17% DV) per 100 gram serving 847mg (24% DV) per cup (143 grams) 166mg (5% DV) per ounce (3 nuts or 28g)
Almonds 705mg (20% DV) per 100 gram serving 1008mg (29% DV) per cup (143 grams) 197mg (6% DV) per ounce (23 nuts or 28g)
Cashews 565mg (16% DV) per 100 gram serving 774mg (22% DV) per cup (137 grams) 158mg (5% DV) per ounce (28g)
Walnuts 441mg (13% DV) per 100 gram serving 441mg (13% DV) per cup halves (100 grams) 123mg (4% DV) per ounce (14 halves or 28g)
Squash and Pumpkin Seeds 919mg (26% DV) per 100 gram serving 588mg (17% DV) per cup (64 grams) 257mg (7% DV) per ounce (85 seeds or 28g)
Sunflower Seeds 850mg (24% DV) per 100 gram serving 1088mg (31% DV) per cup hulled (128 grams) 238mg (7% DV) per ounce (85 seeds or 28g)
Watermelon Seeds 648mg (19% DV) per 100 gram serving 700mg (20% DV) per cup (108 grams) 181mg (5% DV) per ounce (28 grams)
Coconut Water (Juice) 250mg (7% DV) per 100 gram serving 600mg (17% DV) in a cup (240 grams) 515mg (15% DV) per coconut (206 grams)
Orange Juice 200mg (6% DV) per 100 gram serving 496mg (14% DV) in a cup (248 grams) 172mg (5% DV) in the juice of one orange (86 grams)
Brussels Sprouts (Raw) 389mg (11% DV) per 100 gram serving 342mg (10% DV) per cup (88 grams) 74mg (2% DV) per brussel sprout (19 grams)
Palm Hearts 177mg (5% DV) per 100 gram serving 258mg (26% DV) per cup (146 grams) 58mg (2% DV) per piece (33 grams)
Clams 628mg (18% DV) per 100 gram serving 534mg (15% DV) per 3 ounce serving (85 grams) 1.2g (34% DV) in 20 small clams (190 grams)
Whelk 694mg (20% DV) per 100 gram serving 350mg (15% DV) per 3oz serving (85 grams) 117mg (5% DV) per ounce (28 grams)
Dried Figs 680mg (19% DV) per 100 gram serving 1g (29% DV) per cup (149 grams) 54mg (2% DV) in a single fig (8 grams)
Dates 696mg (20% DV) per 100 gram serving 167mg (5% DV) in a single large date (24 grams)
Thanks!!! These are all great suggestions....unfortunately, I have developed several food allergies and, coincidentally, many are on these lists! LOL!!! I will substitute a coconut water once in awhile, and the carton says it contains 650mg of potassium. I didn't realize dark chocolate had so much...always thought about it for mag! I eat an oz or two per day...not everyday, actually, just mainly during TOM. lol! Because I am hypothyroid, there are certain goitrogenic foods I can't eat that appear on this list, too. I'm rather high maintenance! Such a pain to feed me! LOL! Thanks again for the lists! It was a little eye opening!
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Old 01-07-2013, 02:29 PM   #7
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30 net grams of carbs is my maximum but I rarely get there. All of my carbs come from veggies and eggs.
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Old 01-07-2013, 03:10 PM   #8
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I try to stick to 70 daily, not net. I tend to save them up for dinner. I'm not a breakfast eater and prolly eat 10 or so for lunch with salad, meat and dressing. Then I don't stress about the breading, potato, etc used to fix dinner. We have our carby meals for supper but mostly meat and veggies.
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Old 01-07-2013, 03:13 PM   #9
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Old 01-07-2013, 03:19 PM   #10
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I usually stay under 50 total and 25 net, most days it is in the 30's total and under 20 net. I want to lose around 15-20 more and adding a little higher veggies/fruit since closing in on goal. I do exerise everyday 3 days weights/cardio, 3 days cardio and 1 day of yoga/pilates/fusion -barefoot (45-1hr). Now I do lose slowing bouncing around now-last monthly only 2 pounds gone. But I am happy and NOT HUNGRY so it works for me. LOL
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Old 01-07-2013, 05:45 PM   #11
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Quote:
Originally Posted by juliekaboolie View Post
I used to do vlc and work to keep my carbs at or below 20. I've tinkered with it some, and found that I feel better (and I am losing weight) by increasing my carbs to around 50 or so AND moderately exercising 6 days per week (alternating 30 minute weight workouts, 2 short hikes, and 1 long one). What do you do?
I tend to keep my carb count at about 20 carbs (induction level). I am back after a lengthy hiatus, and after I see some loss, I may tinker with that.

By the way, juliekaboolie, I believe I remember you from a couple of years ago here!!! Good to see you.
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Old 01-07-2013, 05:53 PM   #12
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I am diabetic and find that I lose weight and have better blood glucose levels when I eat vlc. I keep total carbs under 20. (Higher fat and moderate protein.)
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Old 01-07-2013, 06:02 PM   #13
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I try to stay under 40g, but looking at my stats from the last five months and the average is 70, oops. That's with a few off days I had along the way though. Still, I've been losing well so it's working for me. My average calories are 2400, so carbs are about 12% of my intake.
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Old 01-07-2013, 07:05 PM   #14
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I keep my carbs today around 70-75 net.
I walk 10,000+ steps a day.
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Old 01-07-2013, 07:22 PM   #15
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Quote:
Originally Posted by juliekaboolie View Post
I hear ya, limetwist! You have to do what works. I think my carbs go up because I will eat a banana or sweet potato. I have an electrical (genetic) heart condition that requires an excessively high amount of potassium and magnesium, so I think maybe that's why I feel better at that amount? I take supplements (prescription) and eat the foods that are high in potassium and mag. Seems to be working! No heart palps, and I'm not dead! LOL! Sorry for the black humor....
This comment made my day. Love it!
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Old 01-07-2013, 07:36 PM   #16
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Don't forget that avocado has more potassium than bananas too, at 540 mg in a 3 oz serving! And it's low carb heaven!
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Old 01-08-2013, 03:51 AM   #17
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I'm finding that I do best with low carb and high fat, so I'm keeping my total carbs under 20, preferrably under 10.

I've been trying a hundred other things in the last couple of years, and found myself steadily gaining back a lot of weight that I lost. Now I am back to what I know works.
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Old 01-08-2013, 05:12 AM   #18
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no higher than 30 right now. in big weight loss time. with maintenance I am thinking about 40 tops for me. carbs kill me, plain and simple.
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Old 01-08-2013, 05:18 AM   #19
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I aim for under 20 a day. I tend to be hypoglycemic and this makes me feel best personally.
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Old 01-09-2013, 05:40 AM   #20
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I can eat up to 60 carbs a day as long as I space them out between three meals. A meal of 20 or less will not spike my blood sugar. However, a meal of 60 carbs will.
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Old 01-09-2013, 06:25 AM   #21
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I keep them below 20 net grams and prefer less than 15 which I achieve most days. I like the quote in my signature when thinking about carbs and my personal physiology.
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Old 01-09-2013, 08:46 AM   #22
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I hover around 70-100 (not net).

I do a LOT of running and I find this range keeps me at a really good weight.

However, I think I might get it just a little lower in 2013 because I find my
body has more energy with a bit fewer carbs and more protein.

It's amazing how much of an impact what you eat has on your energy levels!
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Old 01-09-2013, 09:03 AM   #23
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Right now I'm staying at 20 net.

I've never gone over 50 net, though. I just can't, or my blood sugar starts creeping up.
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Old 01-09-2013, 09:25 AM   #24
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I am at around 20-25 per day. Some days I barely eat 10 though. All my carbs come from veggies and or a few nuts. (eggs too) I don't eat dairy anymore so that really helps me stay below 20 most days. I also found that I am not as bloated since I eliminated dairy from my diet.
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Old 01-09-2013, 09:36 AM   #25
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I'm trying out LCHF and keep carbs between 20 and 25 grams. I did lose weight many years ago doing Protein Power, and was consuming 40-50 carbs on a typical day. If I get tired of eating high fat, I'll probably go back to PP.
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Old 01-09-2013, 06:42 PM   #26
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I would say I eat between 30 - 40 carbs per day - most days it's probably closer to 30
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Old 01-09-2013, 08:59 PM   #27
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40-60 gms. per day for me, and I can maintain my current weight pretty easy. If I go much lower I can't eat enough and I lose muscle. At 46, it's getting harder to keep it as it is
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Old 01-09-2013, 09:05 PM   #28
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Most of my carbs come from veggies, tofu, hard cheese, cream cheese and nut butters. I find I can keep them around 30 to 40g a day. It is pretty difficult to keep the carbs really low unless you are eating a lot of meat and oil during the day. Everything pretty much has carbs in it and the trace carbs are sometimes not reported, but they can add up too.
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Old 01-09-2013, 09:13 PM   #29
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For me about 50-70 not net.
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Old 01-09-2013, 09:30 PM   #30
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Join Date: Oct 2008
Location: Alaska
Posts: 2,767
Gallery: Arctic_Mama
Stats: 257/145.8/140
WOE: Atkins 2002/Protocol
Start Date: Began losing 10/08. Working off last 20 lbs.
I do about 25g net most days, and my total is usually around 45g. Works well for me
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