How many carbs can you eat?
Well, I can eat as many as I want.
How many Do I eat? Usually, under 40g net. Most days are closer to 30. I have an occasional higher carb day, but not frequently.
What rung can you eat?
I usually keep my food pretty basic - 4 and lower with the exception of beans, apples, and peanuts. I don't have issues with higher rungs outside of self control. I always want more, and I don't need to mentally deal with that on a regular basis, so I just stay away all together.
Do you count calories?
I track them. I don't know if that's what you mean by "count". For me, my calories need to be in check more so than my carbs. I can have a higher carb day and be at normal calorie levels and not gain. If I have higher calories, even if all LC foods, I can gain. My threshold is about 1500 calories if I'm not exercising.
If you eat fruit or other carby foods, do you aim to make low GI choices?
I eat fruit...I'd say daily. I eat mostly berries (raspberries in particular). I love having my daily serving of Greek Yogurt with unsweetened frozen berries mixed in (I use frozen because they're eaiser to mix in once thawed). I also enjoy a Granny Smith apple with peanut butter every now and then. Same with an occasional stone fruit - peach or something. I stay away from bananas, pineapple, and other really sugary fruits. I love honeydew melon, but I can WAY over-eat it.
For me, what I've found is that it isn't about rungs or numbers - it's about very specific foods. I worked really slowly through OWL, and I know full and well what my reaction is to anything that I would consider eating. If I have certain "trigger" foods, it has to be in VERY small servings - so small, to me, they aren't even really worth having at all. It's about knowing what works well for me, and sticking with that. I can go through phases where I just want to eat the same thing over and over and over and over, and that's fine. I don't need crazy variation in my diet to stay on plan. If there is something that I really want that I know is a trigger for me, I go into eating knowing what the outcome is going to be. 90% of the time, that's enough to keep me from it. The other 10%, I deal with in the days following - cravings, feeling hungry, etc. It's back to basics those days, and nothing but clean eating until I'm 100% back in control.