I started whole grains today.

[allyscharm]

So scary!! I have put off this final rung for about three weeks. I have hit a stall and I wanted to wait until I was in the 100's but I think that my body is talking to me. I haven't really suffered constipation but lately that has been a huge issue. I have been taking supplements to help but it really isn't.

Anyway, I got up this morning and had a bowl of Uncle Sam cereal. Was this a good choice? I put about 1/8 cup milk on it and one splenda packet. I drained each bite and I don't think I got much milk down. (It wasn't sugar free milk). I have read the book and I haven't really found out much about the grain rung. I saw when to add it but he really didn't go into too much detail.

Any thoughts or suggestions would be appreciated.

[sadie147]

I just checked the site and the cereal doesn'tcontain anthing illegal, however it's fairly high carb..38g's with 10g's of fibre, if you add that along with the milk, you could be looking at 35g's in one serving. That's a pretty high carb count for OWL, you should be aiming at about 5g's of carbs when adding back foods (which i actually found very hard at the grains rung to be honest). Trying checking out low carb tortillas and breads, ryvita or similar crispbreads (i buy the dark rye, 6g's per slice), whole grain crackers etc. This is more to test out how your body reacts to the wheat and to figure out your CCLL.

You can add the cereal back in maintenance..or maybe look for a lower cereal, I like Fibre 1, it has 14g's of carbs per serving, and can be sprinkled in smaller portions onto yogurt or cottage cheese etc.

[Elizellen]

As Jen said, cereals are a highcarb way to start on the grains rung as a 'normal' serving is nearly 30 net carbs, so maybe add a couple of tablespoons of this to something like yogurt and berries as your 5 net carbs initially.

[redfoxglove]

I'm nowhere near the grains rung but I do miss my portion of brown rice with dinner so I read your post. Then I saw your mention of constipation. Here's something that works for me: upon rising drink one full glass of water, warm if you can drink it warm, but cold is okay too. If you drink at least 6 oz. in one fell swoop, it fills up your stomach pretty much. Then within a few more minutes drink another 4-6 oz. For me this is easy, I love my water. Anyway what you are doing here is forcing the valve from your stomach to small intestine to open up with all that water. That sets peristalsis in motion, which you probably know is the churning of the intestines. That stimulates the colon to start doing its job. It might work for you, it does for me, pretty reliably. Good luck with it.

[allyscharm]

Thanks so much for your replies. I am glad (and a little sad) to know that I was overdoing it with the cereal before I did too much damage. When I read the label of the cereal it said 38g carbs, 10g Dietary Fiber and 8g Insoluble Fiber and 2g Soluble Fiber so I was subtracting 20g from the 38g of carbs. Now I see that they were just breaking down what kind of fiber it was...OOPS!! I am really not that stupid!! I am still in ketosis but I did notice I had bad cravings this week and now I know that I overdid it with the cereal. I will get some of the other items that were suggested and start this rung over. I also really appreciate the constipation relief suggestions. It got very serious this time. I finally had to take drastic measures...I will spare you any details. I decided that for a few days I am going to give up cheese and see if that helps. I think I have been overdoing it. I kind of starting thinking of cheese as a free food or something. That is probably contributing to my problem.

Well, I am off the the store to buy some crackers

Thanks

[redfoxglove]

Originally Posted by allyscharm

decided that for a few days I am going to give up cheese and see if that helps. I think I have been overdoing it. I kind of starting thinking of cheese as a free food or something. That is probably contributing to my problem.

Well, I am off the the store to buy some crackers

Thanks

Yes, I found that cheese is constipating. Now I limit my cheese to about 2 oz. per day. Good luck with everything...

[Elizellen]

So how is it going now, Lori?

[allyscharm]

Thanks for asking It is going better. I found a bread that is sugar free and whole grain (Ms. Bairds?) and it has 5 net carbs per serving. I have really enjoyed having an open face sandwich each day! My constipation problem is solved....cutting down on the cheese helped. I am not losing weight right now but I am not too worried about it. I am going to keep doing what I am doing until I start losing again. I am a bit concerned because my keto sticks have been trace or negative for the past week. Mine have always been very pink or purple. Again, I am trying to keep a steady course and not worry. I am def not going to increase my carbs until I start losing again but I do hope that I can keep having grains. Are there some people who can't add back grains until maintenance?

[TWS]

Originally Posted by allyscharm

So scary!!

Any thoughts or suggestions would be appreciated.

The more I read about diet/nutrition the more I am convinced this is how humans are supposed to eat for optimum health:

INTRODUCTION TO THE PALEOLITHIC DIET

I am an advocate, rather than a practitioner. I can't get past that ice cream aisle, although I've cut out quite a few of the non-paleo foods. I think this is the basis for all the 'low carb' diets with a reliance on grass/algae fed proteins.

Good luck with your next step on the Atkin's ladder.

TWS

[Momma2threegirls]

That's a facinating read TFS'ing. MY MIL today commented how I need to just "stop my diet" FIL had heart surgury last month and they told him he can't eat more than 3oz of meat at a meal. He has gained 1/2lbs in three days on his new diet. The man eats zippo for veggies. he's replacing his protien with more carbs and "diet" products. But "the docotr said so" I need a good smile and nod emoticon.