Everybody's body responds differently, so you have to experiment to see what works for you. The CGM has been a great tool for that. I also use a Keto-Mojo for blood glucose and ketone testing now and then.
What's worked for me is a diet of eggs, cheese, bacon, chicken, ground beef, ground pork, roast beef, turkey, pepperoni, kale, cabbage, Brussels sprouts, coffee, seltzer, bone broth, half & half, heavy cream, rebel ice cream (but not other keto ice cream brands), almond flour, ground pork rinds (as a bread crumb substitute), and probably some more I'm forgetting.
Typical advice is to stay under 20g net carbs, but I've found that I do better if I count total carbs instead for any non-veggie foods. Keto-friendly substitutes for flour and sugar mess me up most of the time, but I've found a few things that are ok. I also do intermittent fasting, only eating one or two meals during a 6-8 hour window, but I do much better if I fast for 36-48 hours. Dr Eckberg has some good videos on why fasting that long makes a difference.
Wow - thought I'd never find anyone else with my diet on HN, but (other than half & half, ice cream and Brussels sprouts), we're surprisingly close. I'd also add a few things, such as almond milk, homemade mayo, flax, cocoa powder, 100% cocoa squares, and head lettuce for burger wraps, but that's about it. Like you, I tried things like carbalose flour and erythritol with bad results, but stevia powder seems ok. I'm glucose intolerant but thin and would likely need some sort of drug if I wasn't eating this way - which I have been since 2008.
I did something similar for a while. Loved it. Great results.
How's your cholesterol, risk for heart disease, etc?
Having high LDL, I switched to a high fiber diet. My LDL hasn't budge.
So now I'm pondering what's next.
I have almost zero knowledge, opinions, ideas about what's best, for me or anyone else. The stuff I've read about cholesterol just confuses me.
One of the few things I did learn (about myself) is that calorie restriction works great. After a few days I barely notice. But adherence is very difficult when I'm in pain.
