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So, I went all Chesgreen over the weekend and got quite analytical regarding my daily food intake!
I decided that I needed to really dive deep into what I’ve done thus far and what I may need to change… I’m averaging a loss of .63 pounds per day, but I’m bouncing in and out of ketosis, and I want to know why!
So, off to Excel I went. I created a spreadsheet that shows all my macros, and then broke those down into average daily intake of each. From there I broke it down even further to see how many calories I am getting from each daily. Yes, I’m a geek and I LIVE FOR DATA! I’m a Biologist/Toxicologist by trade, so this was a fun exercise for me…
The good Dr. wants me to get >60% of my daily calories from fat and I’m under the mark most days. I’m doing well on protein (Doc wants 30-35% so I’m close), but the carbs could be several points lower, they should be coming in at around 4%…
My calorie contribution findings for a 65 day average:
Carbs – 7.6%
Fat – 54.6%
Protein – 37.8%
So, moving forward I’ll adjust my eating and cooking style a bit and see how things work for me.
Carbs -<15g per day net.
Instead of steaming my veggies, I’ll sauté in one of the good fats (coconut or olive oils, or butter), and I’ll probably stick with the usual servings of proteins from now.
Tracking your daily intake of ALL foods is really an eye opener, but when you start breaking it down like I did yesterday, it’s amazing at what you begin to see!
Hope everyone has a GREAT week!
Diet Calendar Entry for 09 October 2017:
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1547 kcal
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Fat: 101.87g | Prot: 123.42g | Carb: 32.19g.
Lunch: Cooked Summer Squash (from Fresh), Skinless Chicken Breast, Onions, Mushrooms, Souper Salad Green Bell Peppers, Yellow Summer Squash. Dinner: Omaha Steaks Beef Ribeye Steak, Dynasty Sesame Seed Oil, Cooked Broccoli (Fat Added in Cooking). more...
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 Comments
I too love the data I am compiling and hitting the macros in my spreadsheet. I have to be very careful as I have a tendency to go off the rails a little too much. Logging however brings me back on track quickly. CB, KEEP IT GOING. You are doing well.
09 Oct 17 by member: chesgreen
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I have a sign on my office wall that reads: "In God we trust, all others, bring DATA!" my boss hates that sign! I plan to keep going until I hit my target weight, and then it'll be maintenance mode which will require the same amount of discipline as now... Lifestyle change, not a flash in the pan hobby idea here. =o)
09 Oct 17 by member: crankybuzzard
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I have to keep my carbs close to 10 per day. It is tough! I am still looking for reliable information on protein levels. I used to ingest .36 grams per pound of body weight, but my liver seemed to be turning it into glycogen, and I wasn't losing weight. I have dropped it to .36 grams per pound of the body weight that is my goal. It seems to be helping me lose fat again.
09 Oct 17 by member: moogiemynes
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Data always focusses me you're doing so well I'm sure this will help you even more
09 Oct 17 by member: Tbaygirl
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Data always focusses me you're doing so well I'm sure this will help you even more
09 Oct 17 by member: Tbaygirl
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I love the numbers too, find it very motivating 😁
10 Oct 17 by member: poppycom
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