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Goals:
Protein 70-145gm, 15oz
Net Carbs 20
Net Carbs veggies = 12-15
Aim for 5-10% carbs, 65-70% fats, 25-30% protein and with a MINIMUM of 1500-1800 calories.
As long as you continue to lose weight, you don't have to count calories. Sufficient amounts of protein and fat actually keep your appetite in control. If you hit a plateau or feel sluggish after the first week, or even if you just want to track your calories from the start, it may help you to know that:
1. During Induction, a women should be eating 1500-1800 calories per day, and, unless she is morbidly obese, usually no more than 2000. For a man, it's 1800-2000 minimum with 2200 maximum. Too many calories can stall weight loss, and too few can push you into starvation mode, resulting in little if any weight loss and malnutrition. These numbers are guidelines, so feel free to experiment if you need to, within reason!
2. Around 60-70% of daily calories should come from fat. A high fat intake will actually help you lose fat!
3. If you are eating your veggies and keeping your fat high, your protein will naturally fall into place at around 25-35%.
Diet Calendar Entries for 23 January 2011:
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909 kcal
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Fat: 66.99g | Prot: 52.82g | Carb: 31.38g.
Breakfast: Egg (Whole), avacado, onion, red pepper, spinach, garlic, bacon, olive oil, butter, cheddar cheese. Dinner: Creamy Caesar Dressing, Rotisserie Chicken (Skin Not Eaten), grape tomatoe, asparagus, cheddar cheese, romaine lettuce. Snacks/Other: kosher dill spears, lemon juice. more...
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2807 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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