 Ossie-Sharon 5 years ago | Hi, kemason2610. Only cucumber is low enough in sugar to be able to be used as “free.” Among the sweet fruits, cantaloupe and raspberries are lower in sugar than others, and you can have more than others (i.e., 1.5 cups instead of 1 cup) – so you can use that 1/2 cup as a “free” snack. |
 kemason2610 5 years ago | Sorry I meant any fruits.
Thanks |
| kemason2610 5 years ago | Hi ossie-Sharon. Are ant fruits free foods |
| Ossie-Sharon 5 years ago | Hi, dbjorge. Tea and coffee are fine as is – just be wise about what you add to it, avoiding artificial creamers and sweeteners. We recommend Stevia, erythritol, or combinations as sweeteners, and regular dairy or unsweetened plant-based non-dairy milky beverages for whiteners. If you use heavy cream, note that anything above a couple of teaspoons needs to be counted as a fat exchange. |
 dbjorge 5 years ago | Can you have coffee or tea? |
| Ossie-Sharon 5 years ago | Hi, dbjorge. About 2.5-3 hours between meals and snacks may be most comfortable. |
| dbjorge 5 years ago | New to this. How much time between all these meals and snacks? I typically do not eat this much. |
| Ossie-Sharon 5 years ago | Hi, Daviddickinson. Fruits generally have a lot more carbohydrates than vegetables, so if you swap, you generally need to have half the quantity of fruit. Exceptions are cantaloupe and raspberries (and of course, fruits that are used as vegetables, such as cucumbers and tomatoes). |
 Daviddickinson 5 years ago | Is it okay to exchange a fruit like strawberries or cherries for a vegetable? or maybe use half a cherrie fruit exchange and 1/2 a banana? |
| Ossie-Sharon 5 years ago | Hi, Daviddickinson. You can try the “8-Week Plan” (link on the home page) to get started and learn about the program. In general, you can swap foods within the same food group, with a few exceptions like banana – just because it is very rich and 1 counts as two fruits.
You may prefer the Menu Planner subapplication, in which you select the specific foods to go into your menu, guided by a menu pattern of food groups calculated to meet your nutritional needs. You can access this by clicking on the circular arrow icon on the far right of each meal header, then following the instructions there. Note that when you weight changes significantly, you will need to update your profile, then re-do your menu, so that your portions are right-sized.
If you need more assistance, please do repost here, and I would be happy to work with you. |
| Ossie-Sharon 5 years ago | Hi, CuriouskatF. The information at the top is indeed for one portion. However, the keto menu pattern has just 3 main meals plus 1 snack, and the calories are calculated to enable single servings of recipes. It shouldn’t be a problem. |
| Daviddickinson 5 years ago | I am new and very challenged. is there a place I can post what I am eating to see what changes I need to make. When looking at the menu page, I don’t see how to change something always. What specific veggies, fruit, etc. If I had a half of banana for breakfast I don’t want it for a snack but it said no substitute available. I joined the entire program. What order should I do to understand how to go through this program. Not looking for shortcuts. Maybe I can put a meal program in and have the computer suggest changes. A little lost and hopeful |
 CuriouskatF 5 years ago | I have a question about the nutrition facts at the top of the recipes…Is that the total for the whole recipe or for the individual serving? If it is for individual serving my caloric intake will be through the rough especially if I add 2 more snacks to the day. |
| Ossie-Sharon 5 years ago | Hi, llm161. You can repeat individual foods, meals and even whole days to cut down on the number of items on your grocery list. For example, instead of many types of nuts for a snack, just choose one or two that you like. You can do something similar with dairy foods, fruit (stick with what’s in season), etc. |
 llm161 5 years ago | OMG, I’m so confused. I went through a menu and then printed out the grocery list. I don’t buy that much stuff for 3 adults. I realize that some of the stuff will last a couple weeks but geez. My daughter told me that she is doing keto but I’m sure that she’s not doing all this stuff. She barely cooks. I’m not sure I can do this. However, I did order a book yesterday. Maybe that will work better for me. Thanks,
Just venting,
Linda |
