Day 1 - Is everything looking okay?!?

[Jellybean1984]

So this is my meals and I am curious am I eatting tooo much, and after looking more and more at the menu's I've relised a few things I am doing wrong. So I made out a chart so I spread my veg's out...so what do you think?


Breakfast:
2 Lrg Eggs
1 Cheese string
4oz steak

Lunch:

Boneless Pork chop 4oz
1 Cheese String

Supper:

1/2 cup of Meatloaf with 1/4 cup of veggies in it
1 cheese string

Snack:
1 Cheese string
2 cups of veggies (I have relised I need to spread these out more after reading more)
1 tbsp of dressing

Fluid:
Water 64oz...working on more.
1 cup of water + crystal light...(I know aspertame but I really needed something different then water and I don't drink pop)

Calories Eaten Today
source grams cals %total
Total: 3582
Fat: 226 2034 58%
Sat: 85 769 22%
Poly: 24 213 6%
Mono: 89 804 23%
Carbs: 12 40 1%
Fiber: 2 0 0%
Protein: 353 1411 40%
Alcohol: 0 0 0%

[Elizellen]

Re: Day 1 - Is everything looking okay?!?

Hi Jenler

Looking at your numbers it seems to me that your protein is too high, and fats and carbs too low.
We aim at ratios of 65% fat/30% protein/5% carbs on induction.

We are told to eat 3 cups of veggies (2-3 of the 2-cup list and one from the 1-cup list if only having 2 from the 2-cup list) spread across the day, so you need to add one more cup.

there is an interesting thread on how to add fat to 'tweak' our ratios here
http://www.atkinsdietbulletinboard.c...ad.php?t=17102

you may find a little more fullfat dressing or butter or oil in cooking will do the trick.

Do try to up your water as we should be drinking the 64 ounces plus an extra 8 ounces for every 25 pounds we want to lose. For you it would work out at around 100 ounces I think!

Many members have posted their own 'tricks' that help them drink more water - some can drink more if it isi ce-cold, some need it room temp or even hot!! Some carry a sports bottle at all times and take a sip every few minutes, some keep a large glass at their elbow and refill it as soon as it is empty (on their way to the loo!!) and lots more variations.

You have made a good start by working out menus in advance - remember the slogan 'Failing to plan is planning to fail'

[Jellybean1984]

Re: Day 1 - Is everything looking okay?!?

thanks I will aim at more fat and veggies today hehe...less protien, more carbs...MORE CARBS! I thought u wanted little carbs! So basicly more fat, just put butter on my things to make em yummier and more carbs use dressing with my plain foods...?

[Moochiecat]

Re: Day 1 - Is everything looking okay?!?

Remember the carbs we are eating come from good healthy sources, like eggs, cheese and mainly, veggies!!
Lots of people say they feel better when their daily amount of carbs is close to the 20 so don't be shy to choose the more carb dense veggies off the list. You can get an idea of which ones those are by having a look at the veggie list in the carb counter in DANDR at the front of the book. Those numbers are the total carbs and when you plug them into fitday it will automatically give you the fiber number so you can calculate the net carbs.
Here's a link to help with fitday if you haven't already read it.
http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=5235

Also keep an eye on your cheese intake. You've had 4 ounces there, which tops the limit of 3-4 ounces a day. You might want to alternate days where you ease up on the cheese just to make sure you aren't over-doing it.