~*~ Back To Basics ~*~

[mitzimarie]

Re: ~*~ Back To Basics ~*~

Thanks MItzi for the link but now I need someone to explain to me what this number tells me .. according to the site my BMR number is 1615.35 so what does that mean for me as far as calories a day I want to keep under?

Heidi

Heidi, that number is the amount of calories it takes for you to just exist... no exercise or activities, just breathing and existing. I really have no proof that what I do makes a difference or not, but I don't let my calories fall below that number. It's just a number that I keep as a minimum. Now, there are people who go on to figure how many calories they burn in exercise, and how many calories that are needed for their type of lifestyle, and then they decrease their calories to somewhere between the BMR number and the number needed for their activities/lifestyle. I don't go to all of that trouble. I just use the BMR as a minimum.

I also want to take a minute to say - there have been PLENTY of successful people who don't use Fitday and don't keep track of anything but carbs. I don't think that I will ever stop using Fitday altogether, but when in Maintenance, I do sometimes just keep track of carbs. I definitely do better when I track everything, though... simply because it makes me more focused and accountable.

[elsy]

Re: ~*~ Back To Basics ~*~

Well, I have to say I really admire those of you who find the time to enter all the info into Fitday. I pretty much don't. But anyhow, I think I'm learning to estimate a little better.

My menu for breakfast is pretty much the same thing every single day when I'm on induction.
Breakfast: 3 fried eggs in 1.5 tbsp of olive oil and topped with 1 tbsp of green salsa
Lunch: 2 cups of mixed green salad, 2 thin slices of turkey, 1 oz of mozerella cheese, 1 tbsp of Ceasar dressing, 5 slices of cucumbers and 3 small peppers.
Snack: 2 slices of Jicama
Dinner: stir fry chicken (about 9 oz ) and veggies. Will use olive oil again, but not sure how much of it I'm actually eating.

200 oz of water (I don't know how Mitzie but I do) LOL!
all my supplements
30 minutes of exercise

***************

I'm wondering if drinking too much water can cause some sort of urinary infection. Hmmmm.... I'm also wondering if I will need to continue drinking this much water when I'm done with induction. Hmmm again..

Any comments anyone? I'm afraid that the weigh loss will come to a stall when I lower my water intake.

[hrgillespie]

Re: ~*~ Back To Basics ~*~

Thanks MItzi for the link but now I need someone to explain to me what this number tells me .. according to the site my BMR number is 1615.35 so what does that mean for me as far as calories a day I want to keep under?

Heidi

[mitzimarie]

Re: ~*~ Back To Basics ~*~

Julie, I don't know how closely you track or use percentages... I track them, but the single only thing I use them for is to make sure that my protein doesn't go above 30%. I don't care how low it goes, I just don't want it higher. In a perfect world, I would love to keep my protein at exactly 30% and I would love to be able to keep that percentage at each meal... have every meal perfectly balanced with fat/carb/protein ratios. That NEVER happens. I can be pretty anal about things at times, but I have had to let this go because I just can't do it without making myself crazy. And since I have never done it and was able to make goal, I've convinced myself that it isn't necessary... I go by daily numbers.

LOL - all of that to say, that I get a large amount of my fat in at breakfast. When I'm not doing Induction foods, I often have a muffin in a minute... lots of fat! This morning, I had 6 ounces of sliced portabello mushrooms sauteed/fried in a skillet with 1 tbsp. of olive oil and 1 tbsp. of butter. Check out the numbers on that meal: 264 calories, 6 net carbs, 83% Fat, 8% Carbs, and 9% Protein. Since I go by daily totals and not by each meal, this gives me a nice little "cush" of fat to work with. I just love butter and olive oil. And now that I think about it, I'm surprised to see that it kept me satisfied for as long as it has. It's 1:30 and I haven't eaten anything since breakfast. Better go take care of that!

[mitzimarie]

Re: ~*~ Back To Basics ~*~

This is what I ate yesterday ......

B- 1 sausage patty, 1/2 c broccoli,3/4 c greenbeans, 2 TBSP ranch
L- 3 oz Chicken, 1/2 c broccoli,3/4 c greenbeans, 2 TBSP ranch
D- 2 cups salad,3 oz chicken,2 TBPS bacon ,1 oz cheese,2 TBSP ranch

Total calories 1142
Fat 69%
Protein 23%
Carbs 9%
Net carbs 26
Fiber 15

I did 30 min on Elliptical in AM
Cruches squats and push ups for my challenges
Stability ball
25 min on treadmill in PM

Heidi, your food selection looks great. The only thing, is that I know it wouldn't be enough food for me. The range I eat at is pretty broad (usually between 1400 and 1700 while in OWL), so I think that 1142 would be low for me. Are you ever hungry or feel weak? Have you ever calculated your BMR? The only thing I use the number for, is as a minimum for daily calories. I'm not one for tracking how many calories I burn in exercise, or anything like that. I just use the BMR as a minimum for calories. Here's a link: www.bmi-calculator.net/bmr-calculator/

It felt like a good day and I was down 4 lbs this morning but I know that is that wonderful first water weight coming off

Woo hoo! 4 pounds is awesome!! I NEVER discount water weight coming off... it is still weight, and it definitely has the ability to make me feel huge. Well done!

[mitzimarie]

Re: ~*~ Back To Basics ~*~

That was my last ChocolatePerfection bar and I don't have any on order - I really liked them too because they are so high in fiber. I think I need to start packing some veggies & dip to snack on during the day when I get restless.

Wendy, I know what you mean. I miss the Atkins Peanut Butter bar. It was the only one I ever ate, because it was the only one that wasn't loaded with sugar alcohols and it was big enough to actually fill me up like a meal. It had 10g of fiber, and I miss it. I was actually constipated this morning for the first time in ages. Thank God, everything finally came out all right... it was touch and go there for a minute.

No exercise on Monday, but I'll be adding that back slowly starting tonight - still have a gimpy left knee so I may need to get creative.

I actually have several physical things that I need to work around, and find pilates to be a great workout. It is *zero* impact, and if done correctly, can really help to tone you. I'm going to be getting a yoga DVD soon, too.

[mitzimarie]

Re: ~*~ Back To Basics ~*~

I have been eating a lot of eggs, about six a day ('specially since Joy said she ate that many) and they love to eat them! On Mondays when I go to class, I am going to have to boil a dozen eggs instead of a half dozen. But I got a nice surprise this morning, I got on the scale and it said 191.4!

Congrats on your scale surprise! Yay! Oh, I wish that I liked eggs! I like fried eggs, but they are a pain so I don't eat them often (usually only when I eat breakfast at my mom's and she makes them for me). I don't like boiled eggs, and am not crazy about tuna, either. I might eat that once a month. Eggs are the perfect Atkins food!

[Elizellen]

Re: ~*~ Back To Basics ~*~

Julie, have you tried making flax crackers or cheese crackers which would both work with a dip?

[julirama723]

Re: ~*~ Back To Basics ~*~

I love avocados when they're mashed into guacamole, and I do like to eat that on chicken. Unfortunately, I really love to eat that with corn chips, which is part of my problem. But I could definitely bring guacamole to school. As for coconut oil--I think I'm allergic to coconut.

Whatever I eat can't be smelly--my kids complain to high heaven, and I don't have any windows in my room!

[hrgillespie]

Re: ~*~ Back To Basics ~*~

I never know if I am eating enough or how you all figure out whats right or not so please when I list my foods and my percentages from fit day let me know what I should be doing differently ......... I really want to learn to do this right and I'm sure I"m making mistakes! I'm reading every post and hoping to really gain some insight from all of you experts! Thanks for being here

This is what I ate yesterday ......

B- 1 sausage patty, 1/2 c broccoli,3/4 c greenbeans, 2 TBSP ranch
L- 3 oz Chicken, 1/2 c broccoli,3/4 c greenbeans, 2 TBSP ranch
D- 2 cups salad,3 oz chicken,2 TBPS bacon ,1 oz cheese,2 TBSP ranch

Total calories 1142
Fat 69%
Protein 23%
Carbs 9%
Net carbs 26
Fiber 15

I did 30 min on Elliptical in AM
Cruches squats and push ups for my challenges
Stability ball
25 min on treadmill in PM

It felt like a good day and I was down 4 lbs this morning but I know that is that wonderful first water weight coming off ......... I am a total scale addict and will weigh in daily, for me it's a good thing not a bad thing so far ........ I tried the no weigh in challenge a wahile back and failed miserably! I was like a drug addict on withdrawal!

54 days till DD wedding ...........


Heidi



Protein:66 263 23% 0%

[*Wendy*]

Re: ~*~ Back To Basics ~*~

Good morning everyone - and Mitzi thanks for the warm welcome back!

I think I did great for my first day back to the basics:

B: Raw Cauliflower & Celery
S: ChocoPerfection Bar*
L: Pappas Rest: 1/2 Roasted Chicken, Sauteed Green Beans & Tomato
D: Sirloin Steak, Broccoli w/ Butter, Asparagus

Calories: 1426; Fat 61%; Protein 35%, Carbs 4%; 24 grams Fiber; 14 Net Carbs

Weight on Monday morning: 190 (my new starting point). I won't be weighing again until next Monday.

That was my last ChocolatePerfection bar and I don't have any on order - I really liked them too because they are so high in fiber. I think I need to start packing some veggies & dip to snack on during the day when I get restless.

No exercise on Monday, but I'll be adding that back slowly starting tonight - still have a gimpy left knee so I may need to get creative.

Okay - better get to work now!

[Porcelain]

Re: ~*~ Back To Basics ~*~

I ate out with my friends today and they wanted Chinese buffet but they actually had some really good stuff, baked salmon, spinach with cheese melted on it, asparagus, mushrooms. My friends are so cute they are always "Can you eat this?" -points- "Can you eat this?" They are so curious about it. I have been eating a lot of eggs, about six a day ('specially since Joy said she ate that many) and they love to eat them! On Mondays when I go to class, I am going to have to boil a dozen eggs instead of a half dozen. But I got a nice surprise this morning, I got on the scale and it said 191.4!

Julie, I have trouble wtih my fat too and I like to eat my veggies raw too without dip. I got me some flax seed oil and coconunt oil and it helps a lot.

[mitzimarie]

Re: ~*~ Back To Basics ~*~

I'm eating the right foods, NOT the right amounts. Bah!

I here 'ya, sistah! My calories were fairly high today, and I feel like I really didn't eat that much. I didn't! It's frustrating.

[ValidRouge]

Re: ~*~ Back To Basics ~*~

Julie, you should see my desk. LOL I'll have to take a picture. I've got bottles of olive oil, seasonings and stuff like that. I use dill weed and salt and pepper in olive oil to make little dips or coatings for my raw veggies/salads.

What about other fat sources like avocados or coconut oil?

[mitzimarie]

Re: ~*~ Back To Basics ~*~

So raw foods/finger foods are the way to go for me. I HATE wasting 5 minutes to heat up my lunch.

I know what you mean! That's why I listed a cold hamburger patty as my lunch today... and I needed that tbsp of mayo with it because it was dry. Good though, since I was hungry.