i'm so upset

[liv]

Re: i'm so upset

Hopefully someone will come around with some more tips for you. I am off to work. But I will have time to come up with some ideas for you later today.
Hang in there.

[Elizellen]

Re: i'm so upset

Hi Fefelia

To discover how much fat and protein you are eating you can open up a free account with FitDay - Free Weight Loss and Diet Journal and enter in the food log details of all you eat.

The software will calculate and show you how much fat, protein and carbohydrates is in the food so you can alter amounts in future to get a better balance of them.

For induction we aim at getting a ratio of 65% fat/30% protein/5% carbohydrates, as well as eating up to 20 grams of net carbohydrates, most of which should come from our vegetables.

As to how to use fitday, it is complicated at first but I am sure it won't take too long to get used to it.

To enter your foods you need to be at the 'Foods' section (click on the word 'Foods' along the top of the page after logging in to your 'account').

Once there the easiest way to get started is to type the name of the first food on your list in the 'Food Search' box and click on the 'food Search' button.

Looking at your first menu, here is how I would enter the first item.

First type the word 'egg, raw' into the text box and click on 'food search'. You will be shown a list of the different kinds of egg you might be eating to choose from - I always select the 'egg, raw' option, as sometimes fitday assumes you have cooked eggs in a different fat from the one you might use, or added milk etc to it

Click on the box 'add to food log' beside the correct description 'egg, whole, raw' and you will be returned to the Foods section and see that it has added one large egg to your log.

Change the quantity to read '2', and if you have used medium eggs and not large eggs change that to read 'medium' by clicking on the little arrow beside the word 'large' and selecting the word 'medium'. Then click on the button called 'save changes'.

It will recalculate and show you how many grams of protein, fat and carbs are in those 2 eggs beside the entry and will also show you a chart showing the same info and a diagram called a pie chart illustrating the ratios between them.

If you can't see that, you need to click on the word 'Calories' just below the food list.

Then type in the box above the food log the next item you ate - if you used butter to scramble your eggs add that next by typing the word 'butter' and clicking on 'Food Search'. Again you will be shown a list of lots of alternatives so you can choose the one closest to what you used. I use salted butter, so would type in the words 'butter, salted' but for now use the first option 'butter'.

You will see that once you have clicked on the 'add to food log' button you will see the butter added to your food log as a quantity of 1 tablespoon. If you have used more you can change the quantity, or if you measured your butter by weight or size of lump you can again click on the little arrow beside the word 'tablespoon' and change it to something more like what you used. I usually measure butter by weight, so would choose 'oz' (ounce) and specify how many ounces of butter I used. I usually add 1/2 ounce if I was scrambling 2 medum eggs, so would type 0.5 in the quantity box after changing the 'tablespoon' bit to 'oz'.

So now you can look at the chart below the log and see what proportion of fat/protein/carbs you have in those 2 items.

I just tried it and it came to 20 grams of fat, 11 grams of protein and 1 gram of carbs, which it worked out as being a ratio of 78% fat/21% protein/1% carbs. (don't worry if those numbers don't add up to exactly 100% as it rounds numbers up or down)

I try to spread my vegetable carbs across all my meals, so I would add some of my 3 cups of vegetables to this meal, maybe some sweet red peppers which I often eat raw.

Adding 0.5 cup of sliced sweet red peppers would bring the numbers to 20.4 grams of fat, 11.6 grams of protein and 3.5 grams of carbs, including 1 gram of fibre carbs. The percentages have changed to be 76% fat/19% protein/5% carbs.

Try this in your fitday account and you can see how your numbers work out.

If you then want someone to look at your entries there you can get a link to post that we can click on to see it. To do this you need to click on the word 'Profile' at the top of the fitday page and scroll down to the bottom where you will see a button called 'Make my journal public'.

Click on that and you will be shown a url that you can copy and paste here. Here is the link to mine, where I worked out the numbers mentioned above.
FitDay Free Calorie Counter and Diet Journal:*Public Journal

You will only see those few items entered for today as I use the pc version on my laptop nowadays to log my food intake and exercise etc.

If you want to scroll right back to 2004/2005 when I used the online version to see what I ate then feel free to do so!

I hope this helps you get started on using fitday. Any questions you have about using it, like how to add foods you have the manufacturer's information on the label for, just ask and someone will talk you through it.

I find it still a very useful tool after 4 years or so!

[liv]

Re: i'm so upset

Super good explanation Elizellen!
If you can get things logged in fefelia it will be easier to see what you need to tweak. Here are some suggestions

Breakfast:
2 scrambeld egg with cheese/ 3 beef or chicken peperonies
Add some butter when you scramble.
Read the label on the pepperonis. How many carbs do they have?

1 cup of tea( splenda sweetner) I use to use hermestas and just stop using it
1/2 cucumber + 1/2 tomato
Eat your veggies with a bit of olive oil


lunch:
half a chicken
Half of chicken is a lot - perhaps rather than eating so much meat (and chicken meat is mostly protein - add some butter or fat and eat the skin
lots of lettuce with 1 thumb measure goat cheese
Eat the lettuce with some fatty dressing - like an oil and vinegar mix

Tea with splenda
Drink lost of water before the tea

dinner:
Beef sizzling
How much beef? - Make sure you do not over-eat. Beef - meat is protein - is it a fatty cut or a lean cut. Prepare it with some butter or oil. But do not use any sugar marinades or ketchup.
greek salad with 3 thumbs measure of cheese
You are limited to 3 cups of vegetables so think about that. And eat it with some oil

Yesterday i ate a small cup of jelly( with splenda)
Did you mean jello - it is another sweetners and you are eating plenty of sweeteners in your tea.


Main proteins that we should eat on Atkins: fish, meat (beef pork lamb), poltry and eggs. (All of these may contain a bit of fat. Eggs contain a bit of carbs too)

Fats are the fat white stuff or your meat or in the chicken skin. It can be in oils and in butters or in dressings and mayo.

I hope that helps some. You will get there

[Amsexy]

Re: i'm so upset

Congratulations on the birth of your daughter, that's great! I weigh more than you rightnow, and I don't even have any childrfen. Take it easy on yourself. You have goals, and you WILL achieve them. One day at a time. U-turns are comepletely acceptable too. I started my day a bit wobbly, and I am determined to end it with peaceful abstinance from unsafe, harmful, and not very apppetizing foods, and splash right into tomorrow with good sleep and a great Induction day ahead. Yes we can do it. You are not alone.

[boonie stomper]

Re: i'm so upset

Please cheer up, Fefelia - I know it can be confusing at first, and the shock of seeing only 2 pounds different after 2 weeks of induction is especially disheartening till you get used to these facts:

Your weight will fluctuate widely according to many variables, some of which include hormone cycles, time of day, recent intake of excess salt, dehydration, constipation, clothing being worn, and even the scales themselves!

Your Weight includes not just fat; it includes bones, muscles, organs, the food and drink passing through your digestive system, and a LOT of water.

You can quite reliably know you have burned excess stored fat by taking your measurements in several locations on your body, in addition to weighing on the scales (at the same time, undressed on rising is recommended), at intervals, such as after your cycle has completely ended, and not the day after a very salty meal.

Chin up, and keep up the good work, and reading!

[chilee1]

Re: i'm so upset

This recipe sight has helped me immensley while on induction, it will take you right to the induction menu section and you can click right on the menu for the recipes, it's awesome! Good luck and don't give up, you CAN do this!

Linda's Low Carb Menus & Recipes - Induction Menus

[fefelia]

Re: i'm so upset

Oh my God,
I didn't expect so much help , i just wna weep from joy
thanks alot fellows i will take all ur notes into consideration

ELIVellen, Liv, Special thanks to both of you ..
Susan, i will cheer up .. Great to have you folks around