OWLERS "Stepping Back" thread

[Sweet Strudel]

Re: OWLERS "Stepping Back" thread

Dinner
Mixed veggies 1.5 cups (broccoli, cauliflower, green beans), with 1 pat butter, 2 small chicken breasts stuffed with feta and spinach, 2 cups romaine lettuce with 1.5 tbsp. ceasar dressing.

Total calories 1340
Fat 56%
Carbs 7% (38-16 fiber=22 net carbs)
Protein 37%

Everything was a bit low today!

[gonnabskinny]

Re: OWLERS "Stepping Back" thread

Shoot, in all the excitement I forgot to post what I had yesterday.

Breakfast
Atkins shake
2 xl eggs
4 oz greek yogurt
1/2 cup of strawberries
1 cup Kashi Go Lean cereal
1/2 cup soy milk

Lunch
Steak sandwich: 1 Natures Own low carb bun, 4.5 oz porterhouse steak, 1 tbsp mayo, roma tomato, a leaf romaine lettuce
1/8 of a large cantaloupe

Dinner
Chicken salad: 5 oz chicken breast, 1.5 tbsp mayo, 1 small celery stalk, 1/4 cup of onion
7 oz red wine

1961 calories, 104 grams of fat 48%, 141 grams of protein 29%, and 98 carbs minus 28 fiber 23%

[Mickkey]

Re: OWLERS "Stepping Back" thread

Today for me:

Breakfast: 2 sausages
1 cup spaghetti squash with t. butter
2 cups coffe with splenda

Lunch: 2 sausages again... I need to go to the store
2 fried eggs
1 cup of cauliflower with teasp. butter

Snack: 1 cheese stick.. 1 ounce
1 cup coffee with splenda

Don't know what's in store for dinner yet. Going to fitday now.



I went back and calculated yesterday, and I'm way up on calories and fat.
my calories were:
1927... ouch.. should be under 1455

my percentages were:
72..fat
5...carbs
24...protein

I thought I was doing pretty good, but my calories are way up. I love butter and it makes eating veggies much better. Is there any subsitute I could use? Plus, the stupid Pepperoni I love it and cream cheese, but it's really high in calories too.

[mitzimarie]

Re: OWLERS "Stepping Back" thread

I went back and calculated yesterday, and I'm way up on calories and fat.
my calories were:
1927... ouch.. should be under 1455

my percentages were:
72..fat
5...carbs
24...protein

I thought I was doing pretty good, but my calories are way up. I love butter and it makes eating veggies much better. Is there any subsitute I could use? Plus, the stupid Pepperoni I love it and cream cheese, but it's really high in calories too.

Hi, Mickkey

The way that I use my BMR figure is to make sure that I don't eat under it... it is a minimum that I strive for each day. Some days I don't make it, but I try to. While I am trying not to overdo calories, I also try not to go under, either. Am I understanding correctly that you are trying to stay under that amount?

I know that a couple of the people here are using spray butter instead of stick butter since it goes further because of the spray and is less calories and fat. Personally, I still use regular butter (and lots of it, when I do) on some veggies. I never eat processed meats like pepperoni, though, and the majority of my veggies I eat raw so I don't need butter. I don't worry so much about fat, as long as I am eating plenty of veggies and I try to keep my protein at 25 to 30%.

[*Wendy*]

Re: OWLERS "Stepping Back" thread

B: Nibbles of Raw Cauliflower
S: Instone Banana Cream Pudding
L: Grilled Chicken, Salad
S: Choco Perfection Bar
D: Pizza, no crust (FIVE SLICES!)

Calories: 1605; Fat 68%, Protein 27%, Carbs 5%; 35 grams Fiber; 18 Net Carbs

[mitzimarie]

Re: OWLERS "Stepping Back" thread

I seemed to have developed an annoying habit over the past week. I have been kinda "saving" my food till later in the day... then, I can't fit it all in. It's almost like I am so afraid that I am going to run out of food by the end of the day, that I don't eat much during the day. And it bites me in the butt. For example, it is 9:15pm now, and I still must get in my MUP. I'm going to have to stay up a little later to get it in because I don't want it now. If I don't eat it, though, all of my numbers will be way off... and most important, my fiber will be so low that I might not be able to *poop* tommorow. That possibility alone is enough to make me get it in... I like being regular.

Breakfast - Atkins Chocolate Royale Shake

Lunch - 1 Serving of sugar snap peas and 1 ounce of cashews (** Even though the can of cashews was not empty, I threw them out today. While I was able to stay at an ounce or under, it was clear that I have a problem with them because I kept going into the can each day. That shows me that it is a food that has some sort of power over me, and I won't have them in the house.)

Dinner - 6 baked chicken wings, 1 whole cucumber, 1 whole yellow bell pepper

Snack - MUP with almonds (I have not eaten this yet, but I will)

Fitday Totals:
1489 calories
42 net carbs, 25 of those veggie (67g carbs - 25g fiber = 42 net carbs)
62% Fat
12% Carbs
26% Protein

[BLAZING IN FL]

Re: OWLERS "Stepping Back" thread

today i had:
Breakfast:
2 eggs with 4 strips of bacon.

minute muffin (lo fat) for snack

lunch
2 cups spinach, 1 cup of slaw, 3 strips of red pepper, and chicken breast with ceaser dressing.

snack:
greek yogurt with raspberries and 5 walnuts

dinner:
1/2 cup jicama with lime for snack
chicken breast with ranch dressing

[hopejoy]

Re: OWLERS "Stepping Back" thread

I was bad today... didn't eat til 2pm... not on purpose... just forgot.
2 slices of turkey meat and 1 slice cheese, almonds
at 5pm atkins bar
at 7pm Salmon and califlower casserole
pretty yummy dinner.
not that hungry today I guess.
liz

[Discolemonade]

Re: OWLERS "Stepping Back" thread

I seemed to have developed an annoying habit over the past week. I have been kinda "saving" my food till later in the day... then, I can't fit it all in. It's almost like I am so afraid that I am going to run out of food by the end of the day, that I don't eat much during the day. And it bites me in the butt. I do this too, but I haven't been able to force it down. My numbers are screwed up. For example, it is 9:15pm now, and I still must get in my MUP. I'm going to have to stay up a little later to get it in because I don't want it now. If I don't eat it, though, all of my numbers will be way off... and most important, my fiber will be so low that I might not be able to *poop* tommorow.hehe Mitzi said poop! That possibility alone is enough to make me get it in... I like being regular.

Breakfast - Atkins Chocolate Royale Shake still none for me, I'm afraid it'd be like the cashews for you.....

Lunch - 1 Serving of sugar snap peas and 1 ounce of cashews (** Even though the can of cashews was not empty, I threw them out today. While I was able to stay at an ounce or under, it was clear that I have a problem with them because I kept going into the can each day. That shows me that it is a food that has some sort of power over me, and I won't have them in the house.) I really admire you.

Dinner - 6 baked chicken wings, 1 whole cucumber, 1 whole yellow bell pepper

Snack - MUP with almonds (I have not eaten this yet, but I will)

Fitday Totals:
1489 calories
42 net carbs, 25 of those veggie (67g carbs - 25g fiber = 42 net carbs)
62% Fat
12% Carbs
26% Protein

I'm going to go check my ratios and paste them here in an edit, brb.

[Discolemonade]

Re: OWLERS "Stepping Back" thread

Blazing, beautiful eating today! I'm proud of you!


Total: 1381
Fat:107g 69%
Carbs:37g 10%
Fiber:1g 0%
Protein:73g 21%
Alcohol:0 0%

[gonnabskinny]

Re: OWLERS "Stepping Back" thread

Here is my daily bread! My daily low carb bread! LOL

Breakfast
Atkins shake
2 xl eggs
1/2 cup cottage cheese
1/2 cup strawberries
1 cup Cherrios
1/2 cup soy milk

Lunch
Ham and swiss cheese sandwich with low carb bread, 4 oz ham, 1 oz swiss cheese, 1 tbsp mayo, 1 roma tomato, 1 outer romaine leaf
1 oz pistachio kernals
1/2 large apple

Dinner
8 oz steak
1 cup of broccolini
7 oz red wine

2032 calories, 105 grams fat 47%, 140 grams protein, 27% and 97 grams of carbs minust 27 grams of fiber 26%

[Elizellen]

Re: OWLERS "Stepping Back" thread

I seemed to have developed an annoying habit over the past week. I have been kinda "saving" my food till later in the day... then, I can't fit it all in. <snip>
Breakfast - Atkins Chocolate Royale Shake

Lunch - 1 Serving of sugar snap peas and 1 ounce of cashews

Dinner - 6 baked chicken wings, 1 whole cucumber, 1 whole yellow bell pepper

Snack - MUP with almonds (I have not eaten this yet, but I will)

I am seeing lots of you using the shakes and bars instead of real food and wonder if that is the reason some people are finding it hard to eat all their planned food.
The shake has a lot of protein (15 g) and only 9 g of fat and it must surely be throwing off your ratios by having just the drink as your first meal as well as filling you up so you are not hungry during the day. I just entered it in as a custom food and ithe ratio was 54/40/5!!

Might it not be better to have food earlier in the day and 'top up' with the shake later on if you want to when you have eaten your fibre-rich food already, instead of feeling you have to eat an extra mount of food to what your hunger dictates so late in the day?

I always thought we needed to balance our ratios throughout the day to make Atkins work for us!

[mitzimarie]

Re: OWLERS &quot;Stepping Back&quot; thread

Elizellen,

I can only speak for myself, so I will.

I am only 10 pounds away from my goal weight and have only recently added a shake each day (been doing it for about 3 weeks now). I do this in addition to the food I was eating... not in place of any food. My protein has always been low (and still never goes above 30%), and this helps bump it up some. I was also having a hard time eating before exercising in the morning, so I was skipping food altogether until noon, which I didn't think was good for me. I really think that having a shake first thing in the morning, when I was eating nothing at all at that time, has nothing to do with my having to work at fitting in all of the food for the day.

As my post indicated, it is only in the past week that I have been having the issue of fitting in food. And I think that has been prompted by the unusual schedule and stress that I had been experiencing during the past week due to the very sad incident of trying to help my dog, who passed away Monday. My husband is taking it especially hard and he has been home with me everyday this week, which is out of the normal routine. I am such a creature of habit, that the slightest change in my routine can throw me for a loop if I don't watch it. So, I think that once the greiving has subsisded a bit, hubby goes back to work, and I can get back into my normal routine, that my eating schedule will straighten out again. Personally, I have found that the bars will never be a part of my WOE, but I have tested the shakes and they have no adverse effects on me. My issue with fitting in food is absolutely a *mental* thing and not caused by the shakes.

As I indicated, this reflects my situation only, and I cannot speak for others. I do sincerely appreciate your input, and thank you for posting here.

[Mickkey]

Re: OWLERS &quot;Stepping Back&quot; thread

Hi, Mickkey

The way that I use my BMR figure is to make sure that I don't eat under it... it is a minimum that I strive for each day. Some days I don't make it, but I try to. While I am trying not to overdo calories, I also try not to go under, either. Am I understanding correctly that you are trying to stay under that amount?

I know that a couple of the people here are using spray butter instead of stick butter since it goes further because of the spray and is less calories and fat. Personally, I still use regular butter (and lots of it, when I do) on some veggies. I never eat processed meats like pepperoni, though, and the majority of my veggies I eat raw so I don't need butter. I don't worry so much about fat, as long as I am eating plenty of veggies and I try to keep my protein at 25 to 30%.

Thanks Mitzi for answering. Yes, I'm trying to keep it "under" my BMR figure. Keeping it under is what I thought that we had to do in order to lose. Although, I can now see I've been going way over it. Yesterday my calories were:

1867 .... my BMR is 1455...

percentages were:

68...fat
6.....carbs
26...protein

I did manage 25 carbs but it was an mostly an even split between veggie carbs and other carbs. Aren't most of, or all of, our carbs to come from vegetables?

So you try to keep your calories close to your BMR, not under it? Now, I'm confused and I've lost the bookmark for how to figure our BMR. If anyone has it, could you please post it for me. Thanks.

[mitzimarie]

Re: OWLERS &quot;Stepping Back&quot; thread

Thanks Mitzi for answering. Yes, I'm trying to keep it "under" my BMR figure. Keeping it under is what I thought that we had to do in order to lose. Although, I can now see I've been going way over it. Yesterday my calories were:

1867 .... my BMR is 1455...

percentages were:

68...fat
6.....carbs
26...protein

I did manage 25 carbs but it was an mostly an even split between veggie carbs and other carbs. Aren't most of, or all of, our carbs to come from vegetables?



So you try to keep your calories close to your BMR, not under it? Now, I'm confused and I've lost the bookmark for how to figure our BMR. If anyone has it, could you please post it for me. Thanks.

Hi, Mickkey

The BMR figure is the amount of calories we need to "exist"... it doesn't take into account any activity. It is what it takes to carry on, if we are at rest all day. I am afraid that if I continually eat under that number, I will go into starvation mode and stop losing. That's why I consider it a minimum and try to eat over that number. I'd be happy if I could average 200 to 300 above that number. And everyone is different as to how many calories they can handle... gender, age, and the amount and intensity of exercise are all factors in how much you can get away with eating.

Here is the link for BMR calculations. Read through the whole page and click on "Harris Benedict Equation" and read that page, as well. It explains it pretty well.

http://www.bmi-calculator.net/bmr-calculator/

About veggies... yes, most of our carbs should come from veggies. I look at it this way - take your total carbs for the day and divide that number in 2... you need to strive to have at least that number of carbs plus one come from veggies, to make "most" of your carbs from veggies. For example, if you eat 24 net carbs in a day, at least 13 net carbs should be veggie net carbs. You were in the Veggie Challenge last April, right? Remember that the minimum required in the Challenge for Induction was 12. For any phase of OWL, the minimum was something like 17... can't remember right off the top of my head, but I can find out. Before the challenge, I never paid attention to whether I was getting more than half of my carbs from veggies, but since then I have been paying attention and I attribute my success to the abundance of veggies that I eat. I usually get a lot more than half of my net carbs from veggies. They really seem to help me lose weight and feel good.