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  • #1

    How much protein?

    I know the % I am supposed to hit for fat/protein/carbs. But I looked at this calculator: Healthy Nutrient Levels for Your Ketogenic Diet to try to figure out how much protein I should be eating-

    it says:

    TO LOSE WEIGHT:To lose a pound a week safely decrease your daily intake to 1,495 calories.
    You have decided to eat 20 grams of carbohydrate a day. To avoid loss of lean muscle mass you must eat 215 grams of high quality protein each day. This can be found in 35.9 ounces of meat, eggs, or hard cheese.




    I have been eating a lot less proten than that- I dont even know how it would be humanly possible to eat that much protein- particularly with eating ~1400 calories.


    Advice?


    Here is my fitday journal: jumpstartsally - free online diet and fitness journal
    - Sally
    174/163.5/139
    37

    Started 1/19/10

    Goals:
    5% 165- 9 lbs MET 2/1/10
    10% 157- 17lbs
    15% 148- 26lbs
    20% 139- 35lbs
    Tags: protein?
  • #2
    Re: How much protein?

    Ya that seems like A LOT I agree with you! I just looked at my fit day and I only ate 105.5g of protein today. I wouldn't stress about it.

    Comment

    • #3
      Re: How much protein?

      Can I ask how many calories?
      - Sally
      174/163.5/139
      37

      Started 1/19/10

      Goals:
      5% 165- 9 lbs MET 2/1/10
      10% 157- 17lbs
      15% 148- 26lbs
      20% 139- 35lbs

      Comment

      • #4
        Re: How much protein?

        Looking at today's Fitday, I think your fat % is too low (many have good results with 60-75% fat on Induction), and your protein % is too high (20-25% works for most).

        I would also up your calories a bit.

        And I would get rid of the Atkins bar.

        Your net carbs are on the low side, too.

        My opinion...
        J.

        "Your life will never change until you change your choices."

        Comment

        • #5
          Re: How much protein?

          why are you eating a low fat atkins induction?


          jenny's calculator is one of many out there. that site uses a lower fat, low carb diet too with the fats around 44%.
          I haven't seen any supporting info to prove you lose muscle tissues during the first 2 weeks of low carbing we lose muscle mass doing Atkins and actually there are many studies that prove atkins spares muscle tisue..
          by the book atkinseer

          started 6/1/02 at 313
          goalie 5/04 at 167 with under 15% body fat ADBB Presidents exercise Challenge


          Comment

          • #6
            Re: How much protein?

            Ditto what 2big wrote about muscle loss.

            And I agree with J. that you should probably increase your calories. Are all your days complete in FitDay? Because if they are, then your average caloric intake for those 8 days is only 1200. Consistently undereating will slow down your metabolism and will likely not give your body the nutrition it needs for good overall health.

            What you need is not necessarily more protein, but more fat... and definitely more veggies, because some days you were really undereating them (for example, on February 4th and on January 29th). Over half of your daily net carbs should come from vegetables.
            "Get action. Seize the moment. Man was never intended to become an oyster."

            -- Theodore Roosevelt

            Comment

            • #7
              Re: How much protein?

              I am not doing low fat- the 1st few times I used fitday I still had light mayo and dressing in the house- but not anymore. Yesterday I had over 90 g of fat.

              The other days I am not 100% sure I entered everything. I went back and adjusted yesterday b/c I forgot my chicken skin and butter. If you wouldn't mind JUST looking at yesterday, what are your thoughts on that?

              I am not really worried about muscle loss, just want to make sure that I am eating enough protein.

              And I know I should really lose the atkins bar. I don't have one every day, and I am trying to get rid of it. Sometimes I just don't know what else to eat- Ive had my cheese and am hungry for a snack, and meat doesn't appeal to me as a snack.

              I am thinking of moving to OWL so I can start adding some fruit pretty soon. I miss fruit.
              - Sally
              174/163.5/139
              37

              Started 1/19/10

              Goals:
              5% 165- 9 lbs MET 2/1/10
              10% 157- 17lbs
              15% 148- 26lbs
              20% 139- 35lbs

              Comment

              • #8
                Re: How much protein?

                Oh, I know I can't dd fruit for a looooong time.
                - Sally
                174/163.5/139
                37

                Started 1/19/10

                Goals:
                5% 165- 9 lbs MET 2/1/10
                10% 157- 17lbs
                15% 148- 26lbs
                20% 139- 35lbs

                Comment

                • #9
                  Re: How much protein?

                  >>Yesterday I had over 90 g of fat.>>

                  It's not so much the total grams as the %.

                  >>I am trying to get rid of it.>>

                  Put them in the freezer. If you're looking for something to eat, eat some more vegetables.

                  >> I am thinking of moving to OWL>>

                  Good idea.

                  Looking at yesterday, your fat % looks better. Your calories are still a bit low.

                  Also ... what' the ingredients in the pepperoni?
                  J.

                  "Your life will never change until you change your choices."

                  Comment

                  • #10
                    Re: How much protein?

                    It seems strange to try to force calories. What should my minimum be? Is there a guideline?

                    Also, if I eat more veggies then I will be over the 3 cups/day. I suppose that's better than a bar, but it's still not "on plan"

                    pepperoni-
                    dark turkey meat, spices, salt 2% or less of water, dextrose, smoke flavor, lactic acis starter culture, flavor, oleoresin of paprika, garlic powder,sodium nitrate, bha,bht,citric acid.
                    - Sally
                    174/163.5/139
                    37

                    Started 1/19/10

                    Goals:
                    5% 165- 9 lbs MET 2/1/10
                    10% 157- 17lbs
                    15% 148- 26lbs
                    20% 139- 35lbs

                    Comment

                    • #11
                      Re: How much protein?

                      Sugar is the 4th ingredient.

                      Do you know what "oleoresin of paprika" is?

                      As to calories, a good rule of thumb is 10-12 times your current body weight.

                      The thing is ... if you don't eat enough ... both in net carbs or calories, you generally don't lose.

                      >>if I eat more veggies then I will be over the 3 cups/day. I suppose that's better than a bar,>>

                      Yes, it's better than a bar.

                      And ... if you move to OWL, then an extra 5 net carbs of Induction vegetables won't be "off plan".
                      J.

                      "Your life will never change until you change your choices."

                      Comment

                      • #12
                        Re: How much protein?

                        Originally posted by jumpstartsally View Post
                        Sometimes I just don't know what else to eat- Ive had my cheese and am hungry for a snack, and meat doesn't appeal to me as a snack.
                        What about half an avocado?
                        "Get action. Seize the moment. Man was never intended to become an oyster."

                        -- Theodore Roosevelt

                        Comment

                        • #13
                          Re: How much protein?

                          I love avocados and eat them pretty often- but not alone. I guess if I incorporate it earlier in the day then I can have more veggies at night. I'll try that.

                          O of P is Paprika oleoresin is derived from the dried ripe fruits of Capsicum annum Linn, and is devoid of any pungent principles. It chiefly contains pigments namely capsanthin and carotenes. The pigments are responsible for the red colour. It is used as a colouring agent in food products and as an antioxidant. Paprika has no carbs and there are no additives in O of P.

                          (yeah- of course I looked that up

                          I thought I read that if an -ose product was minimal it was ok- and whereas its less than 2% of all of those things.... guess I figured wrong.
                          - Sally
                          174/163.5/139
                          37

                          Started 1/19/10

                          Goals:
                          5% 165- 9 lbs MET 2/1/10
                          10% 157- 17lbs
                          15% 148- 26lbs
                          20% 139- 35lbs

                          Comment

                          • #14
                            Re: How much protein?

                            >>Paprika has no carbs>>

                            That's not true.

                            All spices have carbs.

                            Atkins Diet Bulletin Board
                            https://www.atkinsdietbulletinboard.com/forums/main-atkins-diet-forum/81795-carb-counts-spices.html


                            >> I thought I read that if an -ose product was minimal it was ok- and whereas its less than 2% of all of those things.... guess I figured wrong. >>

                            It's not so much a matter of being wrong (or right) ... it's just that there's sugar and lots of other chemicals in that product.

                            And the focus of Atkins is "whole, unprocessed" foods. We should limit our processed meats.

                            And pepperoni is pretty "processed"!
                            J.

                            "Your life will never change until you change your choices."

                            Comment

                            • #15
                              Re: How much protein?

                              Good point- thank you!
                              - Sally
                              174/163.5/139
                              37

                              Started 1/19/10

                              Goals:
                              5% 165- 9 lbs MET 2/1/10
                              10% 157- 17lbs
                              15% 148- 26lbs
                              20% 139- 35lbs

                              Comment

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