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Everyone has their own plan, whatever is working for them. My plan is MCMFMP medium carb, medium fat, medium protein. Everything in moderation. These are my daily goals (yours will be different) and if I hit these I have had a successful day:
Calories: 1000-1500 (my average is 1165)
Carbs: 120-160 grams (my average is 140)
Fat: 35% (see your pie chart at the bottom of your daily food log)
Protein: 46 grams minimum
Cholesterol: 200 mg maximum
Sugars: 50 grams maximum
Fiber: 25-40 grams
Sodium: 1500 mg maximum
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149.0 lb
Lost so far: 53.0 lb.
Still to go: 13.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 20 August 2014:
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1069 kcal
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Fat: 37.37g | Prot: 67.55g | Carb: 122.41g.
Breakfast: Southern Grove Almonds, Water, ProGrade Nutrition whey protein powder vanilla, Bigelow Tea Earl Grey Tea, Brazil Nuts, Nuts.com Hazelnuts Raw Filberts (No Shell), Black Pepper, Friendly Farms 1% Cottage Cheese. Lunch: Unsweetened Iced Tea, Water, Fit & Active Peach iced tea (Fit&Active), BetterBody Organic Chia Seeds, Trader Joe's Raw Pumpkin Seeds, Trader Joe's Roasted & Unsalted Sunflower Seeds, Dried Whole Sesame Seeds, Wheat Montana Milled Flax Seed, Millville Old Fashioned Oats. Dinner: Tap Water, Equate Sugar Free Fiber Therapy, Baby Carrots, Dill (Dried), Peppermint (Mint), Dannon All Natural Yogurt - Plain, Fresh & Easy Broccoli Florets, Bella Sun Luci Sun Dried Tomatoes Halves, Chicken Breast (Skin Not Eaten). Snacks/Other: Great Value Decaffeinated Iced Tea with Peach Drink Mix, Fit & Active Peach iced tea (Fit&Active), Wrigley Orbit Sugar Free Chewing Gum - White Spearmint, Wrigley Extra Dessert Delights Sugarfree Gum - Peach Cobbler, Hy-Vee Frozen Unsweetened Blueberries, Red Delicious Apples. more...
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1670 kcal
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Activities & Exercise:
Walking (slow) - 2/mph - 20 minutes, Resting - 15 hours and 40 minutes, Sleeping - 8 hours. more...
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losing 2.8 lb a week
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 Comments
Stalled and I don't know why... weight just won't budge! I hope this is just temporary. Maybe I should introduce "cheat" days to wake the metabolism up.
20 Aug 14 by member: AilaOne
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I think your daily goals is a great plan. I think the hardest thing for me to control is my sodium intake. I have set mine for 2000 mg a day, but I am always going over.
20 Aug 14 by member: gingin40
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Hint on the sodium thing: if you pre-plan your meals for the day like I do, you can see if something is high in sodium. That way you can choose other things that aren't. I'm pretty much avoiding processed foods. You can't do anything about the sodium in meats, milk and veggies, but you CAN decide that if you're having sodium high fish, to have a side dish with no or very little sodium (like brown rice or no salt added canned or frozen veggies). Most days I keep mine down below 1000 mg without even trying. Oh, and if you really like salt as a flavor, try using 'No Salt" salt substitute. It uses potassium chloride instead and who doesn't need more potassium in their diet?
20 Aug 14 by member: msbuggirl
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I've been sticking to 1000 calories per day, with one day at 1700. It's only my first week, but I lost 5 pounds, and am feeling challenged, but great!
20 Aug 14 by member: fitat46
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I found that when I was doing really well and would stall, a cheat day was just the thing to get moving again. I think you will find dozens here who would agree. It gets the metabolism going, and it also gives us a chance to not feel deprived. I recommend it HIGHLY.
20 Aug 14 by member: mikecontos
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MYFAVORITE SAYING USED TO BE: Everything in moderation...ESPECIALLY MODERATION!"
20 Aug 14 by member: mikecontos
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Those are exactly my goals too.
20 Aug 14 by member: Gigi39
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Just saw you're in the 140s. Yay!
21 Aug 14 by member: waynem37
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Everything in moderation ... or medium... or .. medium moderation. Including the moderation.
21 Aug 14 by member: FullaBella
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I just made up the MCMFMP way of eating. I guess I was jealous of the LCHF diet getting all the attention. lol But I am losing weight simply and without suffering. When I came to FatSecret I said I was eating low fat, but since I added nuts and seeds for fiber, I have to honestly say I am eating medium fat. 35% of calories.
22 Aug 14 by member: Deb_N
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22 Aug 14 by member: Sadiebear
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Hey, Deb it's working, looking back over my food log, it come to similar numbers to yours. Interesting. I think you have something there.
22 Aug 14 by member: wholefoodnut
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Thank you, everyone! You give me inspiration, too! We are in this together. :)
22 Aug 14 by member: Deb_N
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