how did i do?

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laurenwisswe...

Joined: Feb 14
Posts: 137

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Posted: 21 Mar 2014, 21:57
i was hoping someone could please look at my food list for today and let me know how i did based on an atkins diet..im still learning and just trying to get it right so any suggestions or advice is welcomed...thanks in advance!!!
ME JUST TRYING TO GET BACK TO BEING ME
Draglist

Joined: Jun 12
Posts: 740

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Posted: 21 Mar 2014, 23:00
I'm no Atkins expert, but you sure did get good results. Congrats.
kari29

Joined: Mar 14
Posts: 34

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Posted: 22 Mar 2014, 00:12
You're on the right track, but your macros are still a bit off for Atkins induction (which I THINK you're still in the induction period right?). Try shooting more for a 70-80% fat/15-20% protein/5% (net) carbs. Remember, too much protein in your diet will ALSO spike blood sugar and trigger insulin response. Whatever protein your body doesn't use immediately gets stored as fat for later. If you have the time, check out ruled.me The site has a LOT of really useful information about how the body breaks down and uses macronutrients (fats, proteins, carbs) as well as having a built-in macro calculator to better be able to set goals for your daily diet.
When the mind is weak, the body suffers.

There are SEVEN days in the week, SOMEday is not one of them!

laurenwisswe...

Joined: Feb 14
Posts: 137

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Posted: 22 Mar 2014, 07:36
ok so any suggestion on how i cut back the protein and still get the fats and carbs?
ME JUST TRYING TO GET BACK TO BEING ME
laurenwisswe...

Joined: Feb 14
Posts: 137

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Posted: 22 Mar 2014, 07:38
this is what my calculator from ruledme said i should have

20g Net Carbs (5%, 80 kcal)
66g Protein (16%, 265 kcal)
146g Fat (79%, 1315 kcal)
ME JUST TRYING TO GET BACK TO BEING ME
David Glen

Joined: Feb 13
Posts: 3

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Posted: 22 Mar 2014, 08:04
Are you sure you don't have the fat and the carbs backwards?
I work with a nutritionist and I shoot for under 50g of fat, under 120g of Carbs and around 90-100 of protein daily.
laurenwisswe...

Joined: Feb 14
Posts: 137

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Posted: 22 Mar 2014, 08:06
on atkins the fat grams are supposd to be higher than the protein and the carbs supposed to be lower than both
ME JUST TRYING TO GET BACK TO BEING ME
LorLie2014

Joined: Feb 14
Posts: 3

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Posted: 22 Mar 2014, 13:29
From what I have read 65% on fat, 30% on protein and 5% on carbs. Now how to make that happen? I am needing a program to input foods I like to eat and how much a day of each I can consume and stay at the level is a different story.
mummydee

Joined: Feb 10
Posts: 2,163

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Posted: 22 Mar 2014, 21:15
Honestly for your first day Lauren, you did great!! I hope you feel good and weren't hungry.

My question is a small one, about the onions.. my calculator puts 1/4 cup at 3 net carbs so why yours is different, dont' know why, I just know onions do contain sugars.

You could have upped your RDI by adding a salad with an avocado with lime juice dressing. this would add in some good fats, upped your daily RDI and given you just a little more nutrition.
But really, you did great!!
mummydee

Joined: Feb 10
Posts: 2,163

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Posted: 22 Mar 2014, 21:19
However for today, No turkey bacon, it contains sugars! and no nut butters as far as I know.....

If you want to go into ketosis, you must not include these foods, Atkins says for 2 weeks, but I say go for at least 4 and see how you are doing.
laurenwisswe...

Joined: Feb 14
Posts: 137

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Posted: 22 Mar 2014, 21:21
mummydee i know i just ate what i had available...not to mention what i could keep down, will do much better once i get to grocery shop.
ME JUST TRYING TO GET BACK TO BEING ME
Catolita

Joined: Mar 10
Posts: 7

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Posted: 18 Apr 2014, 13:24
Sorry, mummydee, but that analysis of ketosis is not quite correct. Almost everyone on the planet (except diabetics) will go into ketosis if total carbs do not exceed 20g per day--it's the final carb number regardless of what source or type of sugar, with the caveat that eating foods with processed/added sugar may keep the mental drive for carbs going--which is what you do not want, of course.

Also, the fat/protein/carb balance depends on your muscle mass and exercise regimen. You need to keep the protein relatively high (for your height and muscle mass) otherwise your body will consume your muscle instead of your fat--particularly if you exercise. I'm a 5'10" woman who did low carb for a year and a half. I lost 100 lbs (285 at start) and my protein was 70-100g per day; carbs were 20-30g; fats varied and I mostly concentrated on good fats and very limited sat fats. I NEVER ate by calculating ratios; I ate--and lost--by recording everything and by not lying to myself.
Catolita

Joined: Mar 10
Posts: 7

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Posted: 18 Apr 2014, 13:28
Oh, I also ate 1600-2200 calories a day. No wild swings. I've seen other people report things like "fast two days, feast two days," but that never worked for me (but has for others...). Normal. Healthy. Satiated. That's the way I like it. Low carb/Atkins saved my life.
mummydee

Joined: Feb 10
Posts: 2,163

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Posted: 18 Apr 2014, 14:21
I would put that point to the people, nutritionists, on the Atkins site Catolita, I think they would differ from you.

In one of the books I have a very simple statement says "if you eat even so much as a stick of gum with sugar in it, it will stop you from going into ketosis" your body will use that sugar and store the fats.

That is the reason that induction is so strict. and they specifically give you exactly what foods you can eat with carbs so that you will go into ketosis.



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how did i do?
I would put that point to the people, nutritionists, on the Atkins site Catolita, I think they would differ from you. In one of the books I have a very simple statement says "if you eat even so ...
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