This is exactly what happened to me as well. I did keto for ~8 months, lost a bunch of weight, and learned that 99% of what's in an american grocery store has a ton of added sugar. Even milk!
I cook almost everything I eat from whole ingredients from the grocery store, so other than bread (I don't use much dairy at all) I don't have to worry about hidden sugar or fats much.
My problem is simply controlling the portion sizes of my delicious food - it's SO easy to eat large portions, and it takes weeks of ignoring your stomach's rumbling to get yourself used to reduced portions.
You could try intermittent fasting instead. I have mostly given up on portion control because I find it very difficult as well. Generally, I only eat one meal a day (dinner), and I think it's a good alternative. I don't (always) pig out, but I don't have to worry about portion control as much if it's all I eat that day.
It's not for everyone though; I've just been doing it for a while.
I did it for ~6 months at some point where I was starting to get various digestive health issues to try and control my intake, having a rather love-hate relationship with food (I inevitably end up bingeing every time I try doing portion control).
I did 16/8, lunch and dinner so I could eat with the rest of the family. Worked quite well, lost a ton of weight without feeling like I had to do anything. The first couple of days I was starving by the end of the 16 hour break, but I got over it much faster than the constant feeling I need to eat something I get with portion control.
As you said, doesn't work well for everyone though. I'd guess that it maybe works for me cause of the ADHD, as I may still get to have those endorphin hits when eating something I like. I should probably try going back to it, now that we're talking about it...
I found IF much easier to stick to than keto and routinely perform 3-4 day fasts if I’ve been drinking too much craft beer and bourbon and haven’t been biking enough. Hopefully the fasting autophagy mechanisms keeps the cancer at bay!
Milk by definition does not have any added sugar. If by milk you mean various food products containing mostly water, emusifiers and sugar then yes they have little or no nutritional value. Stop buying “food products” and only buy real foods- butter, bread, meat, flour, vegetables, fish, rice, plain greek yogurt, beans etc and you won’t have to worry about added sugars.
Well that article is just flat out wrong. There are significant differences in carbohydrate count in 8 ounce glasses of skim, 2%, whole milk and half & half. At least in the US. I know because I pay close attention to labels.
I use cronometer to track nutrients (macro & micro). It uses data source directly from NCCDB from the University of Minnesota.
They have somewhat different amounts of sugars by volume since the fat is removed, but they don’t have added sugar. The caloric fraction from sugar will be much higher though, maybe that’s what you’re reading?
They don't add milk in but processing it can add/take away the amount of sugar. Homogenized whole milk of course is what they start with. The processing is quite interesting if you take the time to read up on it. However nowhere do they add more sugar in.
