How do I get more carbs in my diet without more fat?

[ConfusedAndNeedHelp]

My fat % has been 65-70% and protein from about 29-33% but my carbs run about 10-15% counting the deduction in fiber. I eat 2 cups of salad and 1 cup of veggies, usually califlower.

So how can I up the carbs without upping the fat? Or should I not be worried about fat intake as much as I am?

I'm on day 9 of Induction. Thanks!

[higgies]

Re: How do I get more carbs in my diet without more fat?

Your carb % during induction should be around 5%, are you sure you want to add more? What are the grams of carbs you're taking in?

If you really want to do this, then just adding more carby veggies would be the way to go. Things like onions, tomatoes, broccoli, etc. These tend to have a higher carb content. Just keep the portions within induction levels.

[not2late]

Re: How do I get more carbs in my diet without more fat?

ARe you subtracting fiber?

[ConfusedAndNeedHelp]

Re: How do I get more carbs in my diet without more fat?

Oops, I'm sorry not 10-15% 10-15 net

Typical day (yesterday was better because I did tomato)
The other day:



Total: 2138
Fat: 164 1480 70%
Sat: 63 566 27%
Poly: 18 159 8%
Mono: 46 411 20%
Carbs: 15 36 2%
Fiber: 6 0 0%
Protein: 146 585 28%
Alcohol: 0 0 0%

[higgies]

Re: How do I get more carbs in my diet without more fat?

Yeah, you probably want to get your carbs and protein up a little. Not a big deal though. As long as you're following the rules of induction, you should be good to go!

[ConfusedAndNeedHelp]

Re: How do I get more carbs in my diet without more fat?

Good! I was worried that it said only 2%. Then I learned yesterday that you can deduct the fiber from the carbs.

I guess I need to bump up from califlower to more tomato type veggies.

I also did something bad yesterday. I made a ham and egg scramble, but I added no additional fat. Then at lunch I had salad with grilled chicken with some fresh mozzerella with no additional fat. Last night I checked my keto stick and it went from moderate to the rung below it.

I keep forgetting to add more fat into it. So yesterday night I treated myself to whipped heavy cream and a splenda (3 oz and 1 packet). To bump me up.

I just find it a bit hard to get my fat range correct and my protein and carb all in synch.

Today I did better though. I had 2 scrambled eggs with 1/2 a tomato (weighed it and the tomato was 2.5 oz and according to the weight of veg's post that is about 1/3 of a cup) and 2 pieces of bacon. For a snack I had a stick of 1oz mozzarella.

So I'm doing better.

[julirama723]

Re: How do I get more carbs in my diet without more fat?

It's sort of hard at first to get a feel of a "balanced" atkins meal--or at least it was hard for me! I wasn't eating enough fat and had to figure out a way to do it. Butter became my friend.

I started using fitday religiously so I could see exact percentages and numbers, and that REALLY helped. It also helps to enter in your food BEFORE you eat it, so you can tweak amounts or ingredient.

[ConfusedAndNeedHelp]

Re: How do I get more carbs in my diet without more fat?

Yeah, I visit here and fitday several times a day. It really helps me stay on course, not cheat and to see everyone's progress.

[higgies]

Re: How do I get more carbs in my diet without more fat?

Don't worry, most of the foods we eat contain enough fat by themselves, unless you tend to eat lean meats. So if you're more protein one day or more fat one day, don't sweat it too much.

[julirama723]

Re: How do I get more carbs in my diet without more fat?

Higgies, that was my exact problem! I hate animal fats. I love boneless grilled chicken, extra lean ground beef, turkey, etc. I've never eaten the skin of a chicken in my life blecccch. So consequently I'm always adding olive oil, or butter, or ranch dressing or sour cream, etc.

[jmprgrl74]

Re: How do I get more carbs in my diet without more fat?

I'm finding that putting it in fitday beforehand is definately a help! I usually hit the same, or very similar, breakfasts and lunches, but while I'm putting them in, I put in what I think I'll make for dinner. I didn't do it yesterday and ended up eatting a can of tuna after dinner because my protein was very low and my calories had room. Not my best dessert idea!

Pam

[bradybunchmom]

Re: How do I get more carbs in my diet without more fat?

I was having a similar problem....fat was going too high but still needed a few carbs...
Juli's suggestion on putting your meals into FitDay "before" is awesome...that is what I started doing last night...that way you know where to make changes before you do too much somewhere
Hang in there you are doing awesome!!

[Elizellen]

Re: How do I get more carbs in my diet without more fat?

I also found that entering what I intended to eat the day before was a great way of learning how to balance my foods.
Sometimes I would spend half an hour fiddling with the amounts to get a good ratio. It is interesting how sometimes just adding or deducting a teaspoonful of mayo or a half ounce of butter or an egg or two can make a great difference to the numbers!
Now I have been using fitday for several years I just enter the food I have eaten before cooking dinner and usually it works out about right! You get to 'feel' how to tweak the menu in time.

[ConfusedAndNeedHelp]

Re: How do I get more carbs in my diet without more fat?

Yep, I'm addicted to fitday now.

At first I thought you weren't supposed to go over 1 cup salad + 2 cups veggies (or 2 cups salad and 1 cup veggies). I didn't get it. Now I do. Eat more veggies, simple.

[higgies]

Re: How do I get more carbs in my diet without more fat?

Yeah, we should start a Fitday addict's support group!!