My first day Menu!!

[Sta]

You guys will have to let me know what you think, I have used Fitday to help me

Breakfast.
Cup of Tea, Carbs from milk = 1
Omlette.( I don't put milk in omlette. In Omlette was:
3 eggs = 1
1 strip bacon = 0.1
50g cheese = 2.4

Lunch.
1 Cup salad (lettuce and cucumber) = 1.6
1 chicken breast with skin = 0

Dinner
1 8oz angus beef Steak = 0
1 cup mushrooms = 2.3
1 cup lettuce = 1.6
1 egg = 0.3

Any friend food cooked with olive oil.

Water x 8 glasses.
Excersise = 1 hour of walking dog

Total Fat = 92.4
Total carbs = 10.5
Total Calories = 1499

Fat 55%
Carbs 3%
Protein 42%

Right okay guys this is my first day and so far I have only had breakfast.
As you can see I have not reached my 20g carbs
and I don't think the % are right.

Is there any suggestions?

[Georgiana]

Re: My first day Menu!!

No milk is allowed during Induction. You can add cream in your tea, if you need to add something. Also check that your tea is decaf.

The fat percentage during Induction should be about 65%. Protein should be around 30%. Excess protein will be converted into glucose, which is likely to affect your weight loss. You can increase the fat in the menu you posted by adding a dressing on your salad or sauteeing the mushrooms in some butter. Did you enter the meat cooked in FitDay? If you entered it raw, don't forget to add the fat you use in cooking.

On the 2002 Atkins plan (which is the one we go by at ADBB) we are counting net carbs, not total carbs. Net carbs are total carbs minus dietary fiber.

[Sta]

Re: My first day Menu!!

Right I will have a look to see what I can do to improve that menu. I will take away the milk. Yes I added in the oil on fitday, but it had no carbs, only fat and calories.

So does fit day show net carbs or total carbs?

[Georgiana]

Re: My first day Menu!!

FitDay is showing total carbs, as "Carbohydrate". Under "Carbohydrate" you have another field for "Dietary Fiber". To find net carbs you deduct the number to the right of "Dietary Fiber" from the number to the right of "Carbohydrate".

On the other hand, the carbs appearing on your labels are net carbs (unless it's a product imported from the US, in which case the labelling might be different). Take a look at this thread: http://www.atkinsdietbulletinboard.c...l-reading.html
The second post there explains carbs on European labels.

[Sta]

Re: My first day Menu!!

Ih yes Sorry
I understand

So if
Carbs is 10.5
Dietry Fibre is 2

My net carbs is 8.5

So I need to get more carbs in my menu also.

[Sta]

Re: My first day Menu!!

FitDay Free Calorie Counter and Diet Journal: Public Journal

A link. I changed it a little. The Percentages are a little more right now.

[Georgiana]

Re: My first day Menu!!

You do not have to get as close as possible to 20 g. But you should be eating 3 cups of veggies and get over half of your net carbs from vegetables.

To increase your veggie net carbs, choose some veggies from the "Other Vegetables" list. Those are limited to 1 cup per day, but are on average higher in net carbs than salad veggies.

[Georgiana]

Re: My first day Menu!!

FitDay Free Calorie Counter and Diet Journal:*Public Journal

A link. I changed it a little. The Percentages are a little more right now.

Okay. So you need to remove the milk from there.

Also do not use margarine. It contains hydrogenated oils (trans fats), which are associated with an increased risk of coronary heart disease. Butter is a much better option.

Right now you have 3.6 net carbs from veggies. And 4.9 net carbs from other sources. So swap at least one of your 2 cups of lettuce for higher carb veggies (e.g. peppers, cucumber, jicama... plus veggies from the "Other Vegetables" list).

[Sta]

Re: My first day Menu!!

Wow thanks for that.
You have been a great help. I have read the book but it is sometimes hard putting it into practise.
I am not removing the milk because I already had that in my tea this morning. That was a mistake I have learnt on day 1 and will not repeat.

I change 1 cup of salad, to 1 cup of peppers, and change the marg to butter. I shall buy some butter on my walk

Just by adding the peppers instead of salad my carb intake has increased.

Thank you for the help.
Greatly appreciated.
Stacey