Just want someone to tell me if Im ?wrong

[sandrac02]

Hi

I have been putting my ifood into an online planner and am sure my carbs are OK. Just want to check with a human

Friday
454g chicken breast
2 cups cucumber
5 grape tomatoes
5 small eggs
2 tablespoons butter
2 litres water
5 mugs herbal tea

This food was spread across the whole day. Is this OK ?

I was concerned as tomatoes were high in carbs, thought about changing to mushrooms ?

Thanks

[Georgiana]

Re: Just want someone to tell me if Im ?wrong

I was concerned as tomatoes were high in carbs, thought about changing to mushrooms ?

The idea is not to eat as few net carbs as possible, but to get proper nutrition from those 20 net carbs you have available for Induction.

454g chicken breast
2 cups cucumber
5 grape tomatoes
5 small eggs
2 tablespoons butter
5 mugs herbal tea

Was the chicken breast with or without skin?

I entered your menu in my FitDay and got this:

http://lh4.ggpht.com/_1LGUKs_zqK4/S0mu8Rn5ikI/AAAAAAAABMg/dISQC-LYRRY/s1024/sandrac02_calories.jpg

and this:

http://lh6.ggpht.com/_1LGUKs_zqK4/S0mu8hbum3I/AAAAAAAABMk/he39733Yxtg/s1024/sandrac02_nutrition.jpg

Your protein intake is too high. Atkins is a high fat diet and, during Induction, about 65% of our calories should come from fat (it's a rough number... don't obsess about getting it exactly 65). Part of the excess protein consumed is converted to glucose and this can affect ketosis.

Then you are undereating your vegetables. This is detrimental for good nutrition and you can see how many of your vitamins and minerals are quite low.

Without knowing how much you weigh, I am guessing you are undereating calories, too. Ketosis has an appetite suppressant effect. However, consistently undereating calories has a negative impact on your metabolism and on your overall health. A rule of thumb is to eat at least your BMR; this is the number of calories your body needs just to function and sustain "simple" things such as heart beat, breathing, blood flow, etc.

[Georgiana]

Re: Just want someone to tell me if Im ?wrong

2 litres water

This is only a bit above 64 oz, which is only the minimum amount of water recommend for Induction. Many people do better drinking more.

[sandrac02]

Re: Just want someone to tell me if Im ?wrong

So remind me again 65% calories from fat and how much from carbs?

[Georgiana]

Re: Just want someone to tell me if Im ?wrong

So remind me again 65% calories from fat and how much from carbs?

The percentages should be roughly 65% fat, 5% carbs and 30% protein.

[sandrac02]

Re: Just want someone to tell me if Im ?wrong

OK so I need to reduce the protein, how can I eat more fats without slopping my food in oil ? Heeeeelp I am now even more confused..........

I need to check out the menus again.

Thanks all for answering

[Georgiana]

Re: Just want someone to tell me if Im ?wrong

OK so I need to reduce the protein, how can I eat more fats without slopping my food in oil ?

You could top veggies with some butter or cook them in butter or oil. You could have some mayo. You could have some cream cheese. Avocados are high in fat, too; they are limited to 1/2 a small one per day during Induction. You could have fattier cuts of meat. You could even make a sauce for it. You could add a dressing on salads.

Maybe you can can find some inspiration here: Linda's Low Carb Menus & Recipes - Recipes

[sandrac02]

Re: Just want someone to tell me if Im ?wrong

OK this is what I ate today. The % are still a little all over the place, but I think a little better. Here goes

200g chicken breast no skin
1 cup cucumber
1 cup mushrooms
1 cup brussel sprouts
3 tablespoons double cream
3 eggs
3 tablespoons butter
5 herbal teas
plus 2+litres water

My percentage works out to 54%fat/ 38% protein/ 8% carbs

[atkinsgal08]

Re: Just want someone to tell me if Im ?wrong

Your protein is still high ... it's generally about 20-25% of your Induction calories. Your fat % is a bit low.

How many total calories are there?

Rather than worry about %s, what are the net carbs of each of your food items?

How many total net carbs did you have, how many were from Induction vegetables?

The herbal teas don't count as water ...

Personally, I think you're undereating in food.

[sandrac02]

Re: Just want someone to tell me if Im ?wrong

Total calories 1006
total carbs 21.1
total carbs from veg 13.2

I understand the herb teas dont count towards water.

The carb total etc was from fitda

I was told my fat should be 65%/protein 30/carbs 5%

Is this correct ?

Thanks
xx

[atkinsgal08]

Re: Just want someone to tell me if Im ?wrong

>>Total calories 1006>>

Nowhere near enough ... you're starting to put your body in famine mode.

>> total carbs 21.1
total carbs from veg 13.2>>

How much fiber?

You have to count NET carbs.

>> I was told my fat should be 65%/protein 30/carbs 5%>>

The ratios are a guideline ... they're not what is most important.

[sandrac02]

Re: Just want someone to tell me if Im ?wrong

I wouldnt know how many carbs from fibre, fitday doesnt tell me that :-(

This is getting really complicaticated lol

Thanks
xx

[atkinsgal08]

Re: Just want someone to tell me if Im ?wrong

>>I wouldnt know how many carbs from fibre, fitday doesnt tell me that>>

Fitday does tell you that!

If you look at the graph below where you enter your food, it tells you.

If you click on each food, and look at the "nutritional label", the information for each food is right there.

[sandrac02]

Re: Just want someone to tell me if Im ?wrong

Hi
OK the total carb fibre from veg was 4.98 !

I had a cup of mushrooms, a cup of cucumber & a cup of brussel sprouts.

Thanks x x

[not2late]

Re: Just want someone to tell me if Im ?wrong

Total calories 1006
total carbs 21.1
total carbs from veg 13.2

I understand the herb teas dont count towards water.

The carb total etc was from fitda

I was told my fat should be 65%/protein 30/carbs 5%

Is this correct ?

Thanks
xx

So you eat set meals or do you just graze on foods?

If you eat set meals, you may be able to control your protein portions better. For example, it's not difficult to eat 1 egg at 8AM, then another egg at 10 AM, then another at 2 PM then another at 4 PM. However it is slightly more difficult to sit down to 4 fried eggs and eat them at one time.

Also, are you using added fats like salad dressing? OR cooking your proteins in oils/butter? One of the problems with fitday.com is that if you don't log the fats you use for cooking or as condiments, your percentages will be off.