Cooking question..well kinda

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NSanders

Joined: Apr 12
Posts: 19

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Posted: 29 Apr 2012, 08:13
Ok, so I'm trying to keep my fats higher than my protein. NOT an easy task for me apparently and it had me so frustrated I almost said forget it all last night. ok, so my question. When I use butter or oil or bacon grease to cook in how do I mark that in myfatsecret? I obviously am not eating the entire 1 tbsp of butter I'm using but need to document I used something to cook in. I think this might be the way to bump up my fats but not sure how to document. Thanks for the advice. And any ideas to bump up my fat intake would be appreciated as well
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 09:16
For me, keeping fats higher than protein is tricky too. I do cook with butter, I use it to bake, broil or fry my meats and veggies, and I understand about not eating a whole tbsp, that you use. I write it down as a pat of butter, you can choose one pat as one of the options for a serving size of butter. Another way for me to up my fat intake, I use heavy whipping cream in my coffee. It is creamy enough, that one tbsp (one serving) does it, but I can use two, if I really want more fat lol. Of course, I use regular dressings in my salad, regular mayo, sour cream and cream cheese (easy on the portions, these items do contain some carbs). Also, you can try regular cuts of meat, instead of lean. I am eating skinless, boneless chicken breast now, only because that is what I happen to have in the freezer, and that particular kind was on sale, and the sale was very good, the price on skinless, boneless breast was way lower than on regular chicken breast. If you like, try some EVOO on your salads, mix it with vinegar, or not, it depends on your taste preferences. And have fun with your food! You have to have the variety of foods, and you have to like your food.
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 09:29
Also, I am looking at your diet calendar, and from what I read on different forums, Crystal Light stalls many people, same with chewing gum. Atkins bars have been mentioned as weight stallers too. I saw, you had used some vegetable oil spread, butter is recommended on the program. Also, the nuts are not on Induction, mainly because most people cannot control their portions. I know, I cannot lol. So I am not touching nuts now. Macadamia nuts have the most fat and the least amount of carbs.

And it looks to me, like you are eating too many veggies. I know, it sounds stupid, and the new Atkins program encourages you to have your veggies. But I am finding, I am doing better on the old Atkins program, basically meat, eggs and cheese. All these veggies are quite tricky. You are told to stay around 20 net carbs, and 12 to 15 net carbs are supposed to come from veggies. Well, there are not that many veggies, that I like, and that are low in carbs. I am limited to pretty much lettuce, tomatoes, and occasional cucumber, and all that in moderation too. Carrots probably would be too much for me, same with green beans. That is for Induction, anyway. Also, another tip, I found on Atkins website: stay below 50 g total carbs. That means, your net carbs, fiber, sugar alcohols and so on, all this together should be below 50 g a day.

After looking at your meals, they seem good, your calories and carbs look good, so I understand your frustration.Try to cut out Crystal Light, Atkins bars and higher carb veggies. When you look at the bars, you will notice, the total carb count is actually quite high, maybe that is what bothers your system. And I don't know if you write down all your water, but I noticed, I feel better, when I drink 14 to 16 cups of water. Yes, that is a gallon of water daily lol. I can't look at all that water anymore. But I have been starting my day with 2 cups of water, right after getting up, and that kind of sets me in the water drinking mode for the day.

I guess, the diet is not only losing weight and exercising, but also about discovering your own food intolerances and weight loss stall triggers. Some people report, nuts will do it to them, some people cannot do dairy, some will never be able to up their carbs much more beyond Induction allowance. Everyone is different. Use this time to learn yourself. Me, for example, I have learned, I do better on old Atkins program. I tolerate Atkins shakes better than bars. If you take a close look, Atkins Advantage shakes have the lowest total carb count. Daybreak Shakes, while offering a bunch of fiber, have higher total carb count. Bars have a lot of total carbs. Try them all and see. That would mean a rotation diet. Say, for a few days, meat and veggies only. If you take off some weight, great! Try to add dairy. If you keep on losing, great! Try to add Advantage shakes. If you keep losing, great! Try to add bars. If you stall or gain, you have found your trigger. Try to replace it with sugar free Jell-O. If you lose, you have found your dessert. It makes it for a tough diet though. Think about it, if it makes sense to you, it might be worth trying. Best of luck!
NSanders

Joined: Apr 12
Posts: 19

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Posted: 29 Apr 2012, 10:27
I forget to put in all my water but I do drink 4-5 24 oz bottles. I've cut out the bacon (bc people are ssaying my sodium is too high and I'm retaining water) and limit cheese to once a day also as of today cutting the crystal light. I'm switching to real butter instead of the spread. I've tried to keep the veggies to the 12-15 carbs a day but I too am quite picky about my veggies hence why it's mostly lettuce and cucumbers. I am limiting the atkins to only if I am short on carbs (which has happened) I'll see what happens now. I got the olive oil mayo before I realized I was better off with the regular mayo (too cheap not to finish it LOL) I have used the jello as a snack and I like it. also I'm cutting the snacks that I really dont need and sticking to the 3 meals a day unless I absolutely NEED something. Do you think this will help? I really want and need to do well on this diet!
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 11:01
If you happen to look at my diet calendar, you will see, how crazy I was eating. It happened to be a week of visiting friends, and they all wanted to take me out! Lol. All this eating out is simply not good, but I have noticed, the water really helps. Also, after you force your body to new ways of eating, after a while, you might find that the old, good foods are not as tasty anymore. I would be very careful with that though. I am a cereal addict, so I know better than to even touch cereal. One bite, and I can eat a whole box. I just have to stay away from cereal, probably for a long time. I have been keeping things on the simple side now, I am not a cook, really. But I have been cooking more than ever, which is probably a good thing.

Maybe try to keep it simple as well. If you look at my calories, you will see, how many I ate, yet the weight is on a downward track. Yes, I have been eating out, but AFTER the first eating out binge, chinese buffet, I really chose meat and veggies, no croutons, no bread, no dessert, you get the idea. And like I said, original Atkins was working better for me. Real butter, real cream, real mayo (hey, I would finish it off too, food is too expensive, hence my skinless, boneless chicken breasts, they were on sale lol), and a little veggies. Even with all the calories, I am still losing a little bit. So, something is working. Original Atkins diet has examples of people losing up to 5 pounds a week on 3000 calories, mainly on red meat and eggs. I know, that would be boring, but to get some weight falling off... Also, are you familiar with Atkins Fat Fast? It is recommended to do a few days of Induction, but do not deprive yourself of food! Eat when you are hungry. Then, after a few days, do a 1000 calorie diet, 90% of calories is fat. Atkins recommended macadamia nuts and regular cream cheese as the best food for that. You can do 5 small feedings, 200 calories each, so 2 ounces of cream cheese, or 1 ounce of macadamias, would be one "meal". He also mentioned whipped cream, of course the kind you make yourself, small portions of egg, chicken or tuna salad with triple amount of mayo, I guess, you could try pork rinds with butter, if you can stomach that lol. The key is, to NOT TO DO IT FOR MORE THAN A FEW DAYS AT A TIME. I have read, this usually produces very fast fat loss, and your gallbladder may get into trouble, trying to process all this dissolving fat. Also, Induction before Fat Fast is recommended, to put you in ketosis, so your hunger will be supressed, and you will not get hungry on these small feedings. That is the idea behind Fat Fast. I have not tried it, I am curious to do so, but I do not have the real need at this moment. Atkins said, this was for dieters, who have real trouble, not for lazy dieters, who want to see some weight disappear quickly.

To answer your bacon question, yes, all the sodium will cause you to retain water and gain water weight. See, I do not salt my food at all, so I do not get extra added sodium. But that chinese buffet I mentioned, caused me to swell big time. So yes, too much sodium will do it to many folks.
NSanders

Joined: Apr 12
Posts: 19

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Posted: 29 Apr 2012, 11:05
if you wouldnt mine look at my meal plan for today and tell me what you think? I requested you as a buddy as well!! Your input is awesome!! Smile
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 11:28
It looks awesome calorie wise and proportion of fat, protein and carbs is fine to me. Most would say, there is not enough fiber, but let me repeat, everyone is different. The sausage links probably are not the best choice, you say you cut out bacon because of sodium, but I looked up my bacon, as an example, and it hass less sodium per serving than your sausage links. Quite enlightening. Have you considered low sodium bacon? Of course, at the same time, you have to be on the lookout for hidden added sugar. When I was on fat free rant one day, a while back, I looked at so many fat free foods, and guess what, all of them, while being lower in calories, had a bunch of added sugar. My fat free rant ended that very same day lol.

I looked up your coffee creamer, and although it technically is sugar free, it still has corn syrup in it. For some people, this small amount of carbs would not be important, maybe it is for you. You would have to do a test, remove it from your diet, and try half'n'half or heavy cream. Also, your vegetable spread technically is OK, but try to replace it with butter. Do not throw it out, by any means, but try to replace it for a few days. The light dip would be another thing to replace. I know, the regular dressings have some sugar in them as well, but they do have more fat AND less carbs than the dip, I looked it up as well.

Also, from what I know, you need at least 1200 calories daily for your bodily functions, breathing, heart beat, urine production, digestion, all that basic stuff. Probably that would be the reason for the Fat Fast to be limited to a few days at a time only. If you do not eat enough calories, your body will go into starvation mode, and you will burn your muscle, while your body will hold onto your fat. Sad situation. For me, I am finding, it is the best to keep it simple, and stick with the old program. When I am hungry, I eat. That amounts to way more than 2000 calories, but it seems to be working. Simple meat with fat, a little veggies, and fatty snacks, and LOTS OF WATER. I know, I will not be able to eat like that forever, but to get the weight moving, I have to, and actually, I enjoy my simple meals. But I do not deprive myself of food!
NSanders

Joined: Apr 12
Posts: 19

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Posted: 29 Apr 2012, 11:34
I have to run to the store today was planning on replacing my butter with well butter. I also need heavy cream but today was the first day I've had coffee in a very long 6 days. Usually I was a xtra xtra sugar and cream girl. trying to find a varient that works for me. My RDI is 1600 calories but while trying to balance everything something usually falls by the wayside.
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 11:44
Oh, I know about that... My RDI was calculated at 1500! Are they crazy??? I don't see myself functioning on 1500 calories. I changed it myself to 1800, and still, I am finding it impossible to stay below 2000! BTW, speaking of coffee, I sometimes find, it actually makes me hungry! Caffeine is said to have that effect on many people too. So for some, diet soda will do it as well. I do not drink any soda, period. It has been said, diet soda is not good at all. When I do have one, OMG, it is like a holiday, and I look at it as a very special treat. Also, I am finding, my tastes have really changed, I was a Diet Pepsi girl, and now, my favorite is Diet Sunkist. But I can't even remember, when was the last time I had one! Going back to coffee, I think, I am not hungry after my coffee, because I am in ketosis, but as I advance to higher carb levels, I might find being hungry after coffee again... That will be the big test, when the appropriate time comes lol. Good luck!
NSanders

Joined: Apr 12
Posts: 19

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Posted: 29 Apr 2012, 12:11
Thanks so much. I am not usually hungry at all which is why sometimes I struggle to get the 1600! and to get my fats up. My lord I'm a mess Smile thanks for all the help!!
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 12:15
Another thing I noticed, different brands of the same food do have different ingredients and nutritional composition. I was on ranch dressing mission the other day. Some have sugar listed as one of the first ingredients, some do not. Most have 12 to 14 grams of fat and 1 to 2 grams of carbs per serving. But Ken's Steakhouse Buttermilk Ranch (notice I said "buttermilk", not regular) has 20 grams of fat and 1 gram of carbs per serving. So that is what I bought. I wanted that extra fat. Also, eggs surprised me. I wanted to make egg salad, so I bought cheaper eggs, and, to my surprise, the carb count was listed as 1 g per egg. My favorite eggs are listed as 0 carbs. Very interesting. I think, I will stick to my favorite eggs lol.
NSanders

Joined: Apr 12
Posts: 19

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Posted: 29 Apr 2012, 13:42
oooooooo buttermilk ranch! I'll check it out. I actually look at the label and correspond that to what I'm putting as food Smile
Ingria

Joined: Oct 11
Posts: 541

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Posted: 29 Apr 2012, 14:08
Also keep in mind that it is legal to list carbs (and anything else) as 0 if it is less than 1 g per serving. So many companies manipulate their serving size to get just under 1 g. As you normally eat more than 1 serving, which can be ridiculously small, you end up with eating more carbs than you think. It can make a difference on induction. Try making your own dressing, mix some olive oil (splurge on some good quality extra virgin) and some balsamic vinegar or lemon juice, whisk with a fork, add salt, pepper and add to your salad. No hidden carbs guaranteed. It is easier than it sounds, I even keep small bottles of oil and vinegar at work to use on my salads.

This by the way can be the explanation for the eggs - all eggs contain carbs naturally, though usually it is less than 1 g per egg. However if you eat more then one, it still adds carbs to your totals. Having said that, it is not exact science, and if you stay within certain range (I.e. +/- a couple of grams) it should not really matter.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
okrutna

Joined: Apr 12
Posts: 13

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Posted: 29 Apr 2012, 18:04
Yes, I have noticed that on some foods, the carbs are listed as less than 1 gram. Most cheeses do say zero, but old Atkins book mentions, that every cheese has a little carbs. I know, we go by nutritional labels, provided by food manufacturers, so it will never be absolutely exact.



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