Clean Keto - advice on carbs please...

[WineGetsMeThroughIt]

I'm starting keto on Sunday. I've not done it before, but I'm aiming to do a mostly clean keto diet. I've been doing lots of research and have seen that most keto diets should be made up of 5% carbs, 25% protein and 70% fat. With ideally a max of 20g carbs.

I've plotted my planned food into My Fitness Pal using all UK food items. I've reached the 20g carb limit with very little veg. 5 asparagus spears, 50g tender stem broccoli, 50g cauliflower (6g of carbs??), a few mushrooms and 50g of rocket. Also included in the carb count was some balsamic vinegar and 50ml of whole milk. I can cut the milk out if totally necessary. But it's only 3G carbs.

I've seen suggestions from other people doing clean keto online and their plats are filled with cauliflower and other veg. So I'm just really confused how mine could add up so quickly while other people are filling up on veg. I'm also worried that the total fibre count for the day is just 6g where it should be about 25g.

Does anyone know what I'm doing wrong here??

Balsamic vinegar will definitely be adding a fair bit to the carb count. But MFP is notoriously unreliable as well, as people input all kinds of dodgy values into it.

@Ninkanink

Balsamic vinegar will definitely be adding a fair bit to the carb count. But MFP is notoriously unreliable as well, as people input all kinds of dodgy values into it.

I've scanned the labels and checked them with the brand nutrition info on the Tesco website though. The balsamic vinegar was only 10ml and came to 2.7g carbs. I did check and apparently it's allowed on keto

You might be better off joining BIWI’s bootcamp as you’ll get a lot of help and support there from very knowledgeable people. It’s not quite as low as keto but still very effective for health/wellbeing/weightloss (and you can obviously make it as clean as you like by eliminating processed foods altogether).

@Ninkanink

You might be better off joining BIWI’s bootcamp as you’ll get a lot of help and support there from very knowledgeable people. It’s not quite as low as keto but still very effective for health/wellbeing/weightloss (and you can obviously make it as clean as you like by eliminating processed foods altogether).

Oh thanks! What is that though?

That’s six out of twenty though. Vegetables do contain carbs. That’s why

Here you go 🙂

Something about your maths isn’t adding up - cauliflower is approx 3.5G of carbs p/100g. And tesco tender stem broccoli is recorded as 1.8g carbs p/100g. Never use a generic entry on MFP - create them yourself. And if you want to calculate fibre properly, definitely create all your own entries.

20g is pretty tough. See how you go but if green veg pushes you over, don’t sweat it. 20g is recommended as literally everyone should get into ketosis at that level, but you may be able to comfortably eat more. I’ve eaten low carb/high fat for years and find being able to flex up to around 35g of carbs p/day is doable.

If I were you I'd use the Carb Manager app rather than My Fitness Pal as it's much more accurate for macros. If you join BIWI's
Bootcamp or at least read the latest thread there is a spreadsheet which has carb counts of vegetables on.
Balsamic vinegar is not recommended on a low carb diet btw.

Yes I agree the maths doesn’t add up, forgot to say that yesterday.

And it’s not at all necessary to go as low as 20g to get into, and stay in, ketosis.

Thanks everyone! I've double checked and you're right. It didn't add up. I will use a diff app from now on. I'm glad as I was getting very little veg and almost no fibre so was worried about that.