Calorie questions

[BriteWingz]

I know Dr. Atkin's says we don't have to count calories, although that doesn't mean that calories don't count. I'm wondering what people's average calorie intake is on induction, because as much as I eat and as full as I am, and as high as my fat and protein intake are, my calorie level seems a bit low to me. Not to obsess over it, just wanted to know if I'm in the right ball park.

I'd also be curious to know where you land on protein and fat, if you don't mind sharing. I'm usually around 20 carbs / 75-100 protein / 100-125 fat (I shoot for 100.) My calories have been ranging from 1100-1600, averaging about 1350.

Opinions?

[Sigrino]

Re: Calorie questions

I know Dr. Atkin's says we don't have to count calories, although that doesn't mean that calories don't count. I'm wondering what people's average calorie intake is on induction, because as much as I eat and as full as I am, and as high as my fat and protein intake are, my calorie level seems a bit low to me. Not to obsess over it, just wanted to know if I'm in the right ball park.

I'd also be curious to know where you land on protein and fat, if you don't mind sharing. I'm usually around 20 carbs / 75-100 (I shoot for 100) protein / 100-125 fat (again, I shoot for 100.) My calories have been ranging from 1100-1600, averaging about 1350.

Opinions?

I found the same thing. I think ints because of the things you eat. You don't eat junk food which is very high in calories and doesn't fill u up. U eat meats which are not that that high in calories and fill u up for longer, and end up eating less calories, than usually

[atkinsgal08]

Re: Calorie questions

A rule of thumb that I've seen work for many people is eating at 10-12 times your current body weight.

Another way to tell how many calories YOU need is to do your BMR:

BMR Formula Most people can eat 250 calories above their BMR and lose.

Undereating on Atkins is counterproductive.

Remember, we count NET carbs.

[BriteWingz]

Re: Calorie questions

10-12 times is an awful lot, about 2500 calories, and I'm a very sedentary person with a very slow metabolism. The BMR says about 1700, which is more reasonable for me, I think, because I'm eating an awful lot of food already;-) Believe me, I don't want to under eat, I just wanted to gauge where I'm at.

Yes, net carbs, I know

[atkinsgal08]

Re: Calorie questions

>>The BMR says about 1700, which is more reasonable for me,>>

And 250 above that is also reasonable.

1350 isn't likely to be enough calories for you. The more you undereat the more you slow down your metabolism.

[philliha]

Re: Calorie questions

I have found that if I don't eat enough calories, I stall--just something to keep in mind.

Today, I had about 1700 calories. Yesterday I had over 2000 and the scale dropped a pound overnight.

[BriteWingz]

Re: Calorie questions

Good to know. Thanks

I really am eating a lot, probably more than when I'm not trying to lose weight! It's just that I'm eating a lot of fat, and it's so filling, I have to make myself eat because I am not hungry! I do remember losing my appetite last time around, and adding coconut oil to my morning coffee in OWL. I can easily add 390 calories and 42 grams of fat that way, but I'm already eating 112 grams of fat on average.

Maybe if I increase my protein some?

I stalled out after 46 pounds last time, halfway to goal, and no matter what I did, I couldn't break through. I want to be sure to do everything right this time, and give myself every chance to go all the way to the finish line!

[atkinsgal08]

Re: Calorie questions

>>I can easily add 390 calories and 42 grams of fat that way, but I'm already eating 112 grams of fat on average.>>

The # of fat grams doesn't really tell us anything unless we know what that is as a % of your calories.

>> I really am eating a lot,>>

What exactly are you eating?

[BriteWingz]

Re: Calorie questions

Well, I actually enter my foods in my old forum, Low Carb Friends, but for instance, percent of calories...

Sunday
Carbs 9%
Protein 28%
Fats 63%

Monday
Carbs 5%
Protein 32%
Fats 63%

Tuesday
Carbs 5%
Protein 19%
Fats 76%

Wednesday
Carbs 5%
Protein 21%
Fats 74%

I'm not done today, though, I still need to squeeze in a few carbs. Here was yesterday's menu. It's not perfect, as I need to go grocery shopping tomorrow as my protein choices are limited until then, (and I know I'm not supposed to have coffee, <g>) but here is what I had:

Breakfast
2 eggs
4 slices of bacon
1 ounce heavy cream
8 ounces coffee
16 ounces water

Lunch
1 cup shredded mixed salad greens
2 slices bacon, crumbled
1/4 tomato
1/4 avocado
1 ounce cheddar cheese
2 T Ranch dressing
16 ounces water

Dinner
2 slices of low carb pizza (made of eggs, cheese, and pepperoni, 3.4 carbs each)
1 cup shredded mixed salad greens
2 T Ranch dressing
32 ounces water

Dessert
1 serving of no bake jello cheese cake (2.3 carbs)
16 ounces water

My totals are:

Carbs 22
Protein 85
Fat 152
Fiber 5.3
and my total calories were 1799 (I ate dessert to up my calories as they were only at 1500, even though it put me a little over on carbs.)

It's hard to have a perfect menu. I know it should be 10% carbs, 30% protein, and 60% fat, but if wasn't sure where my calories should fall, it's harder to know where those totals should be. And I got plenty of carbs, but my percentage is still only 5%, probably because the dessert gave my 300 extra calories, but also over inflated my fat intake, making my fat percentage 74%. Is there a good place to see sample daily menus? It's mentally exhausting to try and get everything just right and in balance, and on Sunday when my percentages were darn near perfect, I had just over 1000 calories:-/

[Georgiana]

Re: Calorie questions

even though it put me a little over on carbs.

Are you following DANDR 2002? If you are, then you're supposed to count net carbs, so your dessert didn't put you over 20 net carbs.

I know it should be 10% carbs, 30% protein, and 60% fat

The percentages don't have to be that. You should focus more on getting proper nutrition rather than on reaching some percentages.

Over half of your daily net carbs should come from vegetables. I seriously doubt that's the case now.

[atkinsgal08]

Re: Calorie questions

Having "perfect" percentages isn't what doing Atkins is about.

You would do better to focus on getting all your net carbs, eating enough fat, and eating enough protein so you're full, but not stuffed.

[brandywine1241]

Re: Calorie questions

A rule of thumb that I've seen work for many people is eating at 10-12 times your current body weight.

What is the source of this rule of thumb?

[atkinsgal08]

Re: Calorie questions

Experiences of other forums, the book by Laura Richard, "The Secret to Low Carb Success!

You are certainly free to ignore the "rule of thumb".

Many people have found it to work ... I know it worked for me.

If memory serves, it was also a "guideline" at Atkins.com around 2004.

[BriteWingz]

Re: Calorie questions

Are you following DANDR 2002? If you are, then you're supposed to count net carbs, so your dessert didn't put you over 20 net carbs.

The percentages don't have to be that. You should focus more on getting proper nutrition rather than on reaching some percentages.

Over half of your daily net carbs should come from vegetables. I seriously doubt that's the case now.

I'm sorry, having recently done my taxes, I was thinking Net as opposed to Gross;-) These are carbs minus fiber. After three years, I forget that anyone would bother to look at the total carb count. Yes, the dessert put me over my carb count because I was at 19.8 before dessert;-)

I know the percentages don't show the whole picture, but I as asked what they were, so I shared them. I am focused on getting proper nutrition, which is why I was asking for input when my calorie levels seemed rather low. I don't want my body to feel starved in any way.

You're right, I'm not getting most of my carb from veggies, but I'm not doing badly, either. Today I had 19 carbs, 9 were from veggies. Most of the veggies I eat don't have many carbs to begin with. So I am trying to find that balance, but it's been a long time since I've done induction, and it's hard to remember what I ate, and hard to build a balanced menu from a the list. It took me a while last time, as well, to figure out what foods I could eat and have a balanced menu. I'm sure I'll get it with all the help I'm getting here

[atkinsgal08]

Re: Calorie questions

>> it's hard to remember what I ate,>>

Rather than trying to remember, why not just start from the beginning?

Why not add some more carb dense vegetables from the Induction vegetable list?