Help with FITDAY

[justkeepswimming]

Just started using Fitday today and Im confused. I am going to be moving onto OWL and wanted to really start calculating all info.

Okay so the percentage is 65 fat, 5 carb and 30 protein right? So as we climb the carb ladder.. does the carb percentage go up or stay at 5?

Also, the carb grams that it gives us- is that the carb count or net carbs? I did a sample menu and I went over my carb count in grams, but still only managed 3%.

Can anyone help? Im sure this has been asked before, and I apologize but I coulnt locate it right away and wanted to know the answer before I log off for the day.

Thanks in advance.

[not2late]

Re: Help with FITDAY

Just started using Fitday today and Im confused. I am going to be moving onto OWL and wanted to really start calculating all info.

Okay so the percentage is 65 fat, 5 carb and 30 protein right? So as we climb the carb ladder.. does the carb percentage go up or stay at 5?

Also, the carb grams that it gives us- is that the carb count or net carbs? I did a sample menu and I went over my carb count in grams, but still only managed 3%.

Can anyone help? Im sure this has been asked before, and I apologize but I coulnt locate it right away and wanted to know the answer before I log off for the day.

Thanks in advance.

Protein stays the same at around 30. Fat decreases as the carbs increase. You count net carbs on Atkins.

For the first rung of OWL, you'll be adding 5 net carbs of any veggie on the Induction Acceptable Foods list. That 5 net carb amount is in addition to your usual 3 cups of Induction veggies.

For example, your Induction veggies today were 1 cup mushrooms, 1 cup cucumbers and 1 cup radishes. For your OWL Rung 1 veggie you decide to have either 5 net carbs of pumpkin puree (which is about 1/2 cup of pumpkin) or 5 net carbs of green beans (which is about 1 cup of green beans).

[sweetgirl2]

Re: Help with FITDAY

Hi justkeepswimming

Megs explained it so well

For the net carbs in Fitday:
the carb total is listed there and underneath that is a fibre total. Minus the fibre amount from your carb amount and that is your net carbs.

[justkeepswimming]

Re: Help with FITDAY

Not2late, sweetgirl..... You guys are the best. Thanks! I think I get it now!

[not2late]

Re: Help with FITDAY

I forgot to mention, for the First OWL Rung, there's no need to change your added fat intake. So if your added fat during Induction was 1 tablespoon heavy cream, 4 ounces of cheese, 2 tablespoons mayo, 1 tablespoon salad dressing, you don't have to increase or decrease that added fat during Rung 1. As long as you add the 5 net carbs of the veg, you'll see that fat % slightly decrease maybe by a percentage point. What some OWLers do is increase their fat intake as they increase their carbs, so they don't see a change in the percentages and sometimes that excess added fat can mess up weight loss because your calories in are higher than your calories out.

When you move to Rung 2 and Rung 3, you'll need to adjust your added fat, by removing 1 or 2 added fat servings because the Rung 2 and 3 foods are high fat. So looking at the added fat example above, during Rung 2, you might want to eat only 2 ounces of the Induction cheese rather than all 4 ounces on the days you eat a Rung 2 food. Ditto for Rung 3.

Also, don't be afraid of the higher carb veggies on the Induction list. Those veggies tend to be higher in fiber too and it's the fiber that helps to 'fill' you as you eat your meals, so you won't over-eat protein or added fat. The added fat, of course, keeps you 'full' between meals.