Percentages ?

previous topic · next topic
kristy1121

Joined: May 11
Posts: 17

      quote  
Posted: 15 Apr 2013, 10:57
Can anyone remind me??? When following Atkins, what should my percentages be for fat, proten, and carbs be on the pie chart? Thank you!!
doinlowcarb

Joined: Apr 13
Posts: 4

      quote  
Posted: 15 Apr 2013, 11:14
60/30/10
Jan,
One day at a time!
kristy1121

Joined: May 11
Posts: 17

      quote  
Posted: 15 Apr 2013, 11:35
Thank you!!!
Krhfy6

Joined: Apr 13
Posts: 29

      quote  
Posted: 17 Apr 2013, 12:29
at least 60/30/10 it's also acceptable to be more in the 75-20-5 range especially in induction.
Sometimes life is not about what we can't have, it is about what we can have and learning to love it. I do not miss you bread.
kristy1121

Joined: May 11
Posts: 17

      quote  
Posted: 17 Apr 2013, 12:51
I've been around 65/30/5 for the last 2 days (on induction). Down 5 pounds since Monday morning!! Wish me luck Smile
DoftheKing

Joined: Jan 13
Posts: 11

      quote  
Posted: 17 Apr 2013, 15:41
I was told 70/20/10 but I am not losing weight! And it's been 5 months
kristy1121

Joined: May 11
Posts: 17

      quote  
Posted: 17 Apr 2013, 16:06
Oh no! I'm sorry to hear that. I hope things turn around for you. How much more do you have to lose? I know it's slower when you are close to goal...
eKatherine

Joined: Aug 12
Posts: 1,286

      quote  
Posted: 17 Apr 2013, 19:02
If you are following Atkins but not losing weight, you may have to eat less. Tracking your calories will tell you how much you are eating. It's easy to eat too many calories in fat.
JBL12

Joined: Apr 13
Posts: 49

      quote  
Posted: 23 Apr 2013, 08:20
Is 69% (fat) 24% (protein) and 7% (carb) ok????
yankgal46

Joined: Feb 13
Posts: 183

      quote  
Posted: 23 Apr 2013, 10:23
I read in book for OWL, fat 50,protein 30,carbs.20.percentages.
JBL12

Joined: Apr 13
Posts: 49

      quote  
Posted: 23 Apr 2013, 12:44
I'm still in Induction Phase.
Krhfy6

Joined: Apr 13
Posts: 29

      quote  
Posted: 24 Apr 2013, 09:01
JBL12- I would suggest upping your fat percentage... Especially in induction you want to keep those numbers way up. Try for closer to 80%/15%/5% This will really get you into ketosis, and jumpstart your weight loss, even if you can only do this for about 4 or 5 days then work your way back down to 70/20/10....
Sometimes life is not about what we can't have, it is about what we can have and learning to love it. I do not miss you bread.
JBL12

Joined: Apr 13
Posts: 49

      quote  
Posted: 24 Apr 2013, 10:29
Any suggestions for food for the fat? Also, if I up the fats, wont that up my calories?? So confusing to keep track of it all! LOL

Would it be as simple as using olive oil or eating a bit more guacamole?

Maybe that is why I'm losing slower than I expected.
RedHolly

Joined: Aug 09
Posts: 194

      quote  
Posted: 24 Apr 2013, 10:39
Some ideas for fats: cream cheese, avacado, unsalted butter, heavy cream, olive oil, ricotta cheese... other people may have good ideas, too. I tend to have my best days when I have mostly meats/proteins, i.e. grilled chicken with skin, steak, bacon, eggs, etc. I notice there tends to be a fine balance between dairy and meats. Then, of course, carefully peppering in low-carb veggies. It truly is a science, which varies between individuals and how you metabolize.
JBL12

Joined: Apr 13
Posts: 49

      quote  
Posted: 24 Apr 2013, 10:45
so Red...are you just adding a few veggies here and there? Eating mostly meat?

I'm still a bit confused..UGH...I started to enter my food for tomorrow. Only added 2 scrambled eggs and this are my total, with ONLY 2 scrambled eggs Carbohydrate (4%) Fat (69%) Protein (27%).

Does THAT make sense?
RedHolly

Joined: Aug 09
Posts: 194

      quote  
Posted: 24 Apr 2013, 11:25
It can be a little confusing, JBL, but no worries. Experiment, track everything, and monitor progress. Just remember to try new things one at a time so you can easily identify what causes a loss or a gain.

I am probably a bad example right now with veggies. I know that I do not eat enough veggies, as I have more luck with meats. When I do eat veggies, it is typically cauliflower (which is tastefully versitile) or small amounts of brocolli. Also, I am doing a 4-day Fat Fast this week, so my diet calendar looks a little strange (if you happened to look).

Here are some helpful tips and core rules for success, as posted on the Atkins website, "How to do Induction Right":

1.Eat either 3 regular-size meals a day or 4-5 smaller meals. Don’t go more than six waking hours without eating.

2.At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.

3.Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.

4.Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.

5.Eat only the foods on the Acceptable Foods List for Phase 1.

6.In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.

7.Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.

8.To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction (Phase 1). (Side note: Careful with Atkins products, as the sugar alcohols tend to cause weight loss to stall. Avoid them if you can.)

9.Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon.

10.Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.

11.Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack.

12.Don’t starve yourself, and don’t skimp on fats.

13.Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.

14.When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.
Krhfy6

Joined: Apr 13
Posts: 29

      quote  
Posted: 24 Apr 2013, 11:40
Try making your scrambled eggs with HWC instead of milk. This will up your fat tremendously, and lower the carbs. also you can add 1/2 oz cream cheese. This adds 50 calories, and a lot of fat and taste. I also cook mine with a tsp of coconut oil. It really is finding the little things to add to make it fit better in this program. Make sure you pour the fat from your meals after cooking, onto the plate, and sop up with your eggs... Then add that to the entry with a general number like 1tsp bacon grease. This helps your percentages. I add in veggies, but I fat them up... I put butter on them all... and if possible incorporate some cheese and/or HWC depending on what it is. Also I love salads... Make a dressing out of olive oil, balsamic, lemon juice, and basil. It's high in fat, great taste, and will counter act your carbs. I also take at least 1tsp of fish oil per day. Not the capsules, if they make you burpy, it's because they are rancid, and aren't doing you any good. Get the liquid stuff, it comes with a lemon flavor, and you can drink it straight without gagging. Also try putting coconut oil in your coffee, it is a great boost, it pretty much takes the energy off the charts. It gets my mind clear and focused and ready to work. I hope this helps....
Sometimes life is not about what we can't have, it is about what we can have and learning to love it. I do not miss you bread.
RedHolly

Joined: Aug 09
Posts: 194

      quote  
Posted: 24 Apr 2013, 11:43
Great ideas, Krhfy6! I am going to try some of them. Thanks! Smile
Krhfy6

Joined: Apr 13
Posts: 29

      quote  
Posted: 24 Apr 2013, 11:50
I've basically figured out how to add fat to everything... It makes me be able to eat more of the stuff I want to eat...
Sometimes life is not about what we can't have, it is about what we can have and learning to love it. I do not miss you bread.



Forum Search
Advanced forum search



Latest Posts

Sharing for Comments and Thoughts
I would love to see this same video but with the person feeding them waving a carrot stick or a stalk of celery... see how the baby would react then...
by FullaBella on 28 Aug 14 10:51 AM
Eliminating Sugar - Where do you draw the line?
I second that. Since I've stopped drinking soda, I've not only lost weight but literally feel lighter on my feet!
by staceybessmer on 28 Aug 14 10:34 AM
Vegetable pasta
I've been on a veggie diet and finding a creative and fun way to eat them gets difficulty after a week but then I found a little gadget to make veggies into pastas! Woot. Check it out http://www.a ...
by staceybessmer on 28 Aug 14 10:32 AM
Weird
I just added my new weigh in the weight in and a little pop up box shows up and says I'm loosing weight of a rapid weight of 7.0 pounds a week! WHAT?? I wish it were that easy. I haven't lost a ...
by LMS1230 on 28 Aug 14 10:14 AM
nuts
Yes, cashew nuts are richer in carbs that other nuts. That must be why they taste slightly sweet.
by solatro on 28 Aug 14 07:42 AM

Member Tip

average member ranking
by member Lucky765
This is tough......I,m spending 90% of my time trying to stay on meal plan and the other 10% going off it.....Resulting in an increase in weight..
05 Jan 14 for diet Atkins