fat calorie etc

[bnorris10]

ok i know my carbs need to be 20
and my calories not a major concern considering there is no way im gonna eat more then 2000 calories per day
but what about fat how much is acceptable

[SunnySmile501]

Re: fat calorie etc

Atkins is high fat, moderate protein and low carb. Your numbers on Induction should be close to 65% fat, 30% protein and 5% healthy carbs.

After you start adding more carbs when doing OWL, your fat percentage comes down as your carb percentage goes up. The protein amount stays the same throughout your journey.

Fat is what gets you into ketosis the fastest. Fat fills you up and sticks with you. Fat helps you get past cravings. When you have used up your glucose stores, fat is where your energy comes from.

Excess protein can and will be turned into glucose. If you are eating skinless chicken, make sure to have some kind of fat with it, like mayo. Go for fattier cuts of meat. Eggs have the perfect ratio of fat to protein. Use full fat salad dressings. Eat real butter, olive oil, mayo, cream cheese and olives. All of those will help fill you up and are healthy besides.

To answer your question as asked: The amount of fat that satisfies your hunger, but doesn't leave you feeling stuffed, and provides energy enough for daily activities is the acceptable amount. You might overeat carbs, but seldom do people overeat fat. Ever sat down and tried to eat a pound of butter? Bet you could eat a pound of cookies in a heartbeat!

Sunny!

[SunnySmile501]

Re: fat calorie etc

From your siggy: I know I got several goals but its the little goals that will keep me motivated - Once I reach my 269 Goal I will add pictures for people to see

This is an excellent way to set your goals. If you look at the big picture it feels like it would be impossible to lose more than 100 pounds, so you just feel too overwhelmed to even try. You only set yourself up for failure when you set unrealistic goals. Taking the pounds one small chunk at a time and having a celebration every time you meet a goal will keep you motivated for the whole journey.

Now you need to add rewards for meeting each goal. Do something nice for yourself as a reward. You'll deserve it.

Sunny!

[bnorris10]

Re: fat calorie etc

ok yah i was thinking it was 65%

ok so one other thing
Do we have to eat 20 grams of carb per day i mean what if the foods we are eating dont equal to 20 grams of carbs ?

[SunnySmile501]

Re: fat calorie etc

ok yah i was thinking it was 65%

ok so one other thing
Do we have to eat 20 grams of carb per day i mean what if the foods we are eating dont equal to 20 grams of carbs ?

You should try to get in all of your veggie carbs. That said, three cups of salad veggies will never add up to 20 carbs, net or not. If you eat a cup from the other list, like tomatoes, onions, pumpkin, etc., the count goes up a bit. You have to remember that a lot of the things we eat has carbs. Eggs, cream, cheese, sour cream, avocado, olives, Splenda, shellfish, organ meats--the list goes on. Dr. A tried to make it easy to keep the carbs at 20 without making you nuts. If you eat all your veggies, then the other is optional.

[bnorris10]

Re: fat calorie etc

sucks for me i am a picky eater
only thing on the list i will eat is cucumbers
i got the new revolution book

[bnorris10]

Re: fat calorie etc

actually after reading a bit more i saw string beans - now would that be just regular ol green beans out of the can?

[bnorris10]

Re: fat calorie etc

ok hold on never mind when i was looking at the fitday deal it was saying 4% carbs and i was thinking only 4 carbs how on earth will i get that to 20 but that is just the percentage that was actually 17.4 grams of carbs

so this was my example for the day

I was thinking 3 fried eggs with 4 slices of bacon for breakfast

for lunch i was thinking something like
some sandwich meat a few slices - cheese 3-4 ounces of cheese plus a cup of my cucumbers

then for dinner something like my
8-10 oz of pork chop or some other meat
and then another 2 cups of cucumbers

was even thinking of splitting the cheese intake 1/2 and 1/2 with dinner and lunch

So on fitday for this average day it says
1401 calories
85.3 grams of fat --- 54%
17.7 grams of carbs --- 5%
137.3 grams of protein --- 41%

Now is this ok or do i need to get that protein % down
if so how would i get the fat % up - i mean i know i could cut down the protein by eating less meat


ok sorry if i keep reposting stuff i just want to make sure i do this right before i start it on monday

[bnorris10]

Re: fat calorie etc

ok i see if i add some butter to my eggs and some may to my turkey and cheese for lunch then that will up my fat and lower my protein %

[SunnySmile501]

Re: fat calorie etc

You're getting the hang of it. You do need to get the protein more in line. Be careful with lunch meat--it most always has sugar, dextrose, starch for a binder and other nasty stuff.

Now is the time to stop being such a picky eater. I was picky about fat and a lot of stuff that I needed to eat to do Atkins, but now I probably love those foods too much. I didn't like mayo, real butter, and hated the thought of pork rinds. Now I can lick mayo off the knife and love butter. There was a time that I couldn't stand the amount of grease left on an egg fried in Butter Flavor Pam and had to wipe it with a paper towel before I could eat it. Now I can fry my egg in butter and then put a pat on top to melt over it. I like pork rinds so much now, that I have to put them out of sight to keep from eating too many.

I never liked pumpkin, but now it's my new comfort food. A little butter, salt and pepper, plus half a packet Splenda and it tastes just like mashed sweet potatoes. I still can't believe that I now like cream cheese! Took me many tries to learn to like avocado, but now I love it!

With the right mind-set, you can teach yourself to eat anything. You will have to be willing to let go of preconceived notions about what you will like if you try it.

Green beans and string beans are the same veggie.

[SunnySmile501]

Re: fat calorie etc

Incidentally, if you only eat three cups of peeled cucumber, you will only get 6 net carbs. If you eat the peeling, you will get even less net carbs. You're gonna have to do better than that.

Think of it this way: Everything worth pursuing is going to come at a price. What price are you willing to pay to get to your goal weight of 150 pounds? You know that continuing to eat the way you always have is not going to work. That's a start. Do what you've always done; get what you have always gotten.

What will it take? What are you willing to change? Weigh your options, decide what you're willing to pay, pay the price and never look back. It's all within your control. You have the power. You can do what it takes to get to goal.

[bnorris10]

Re: fat calorie etc

You're getting the hang of it. You do need to get the protein more in line. Be careful with lunch meat--it most always has sugar, dextrose, starch for a binder and other nasty stuff.

Now is the time to stop being such a picky eater. I was picky about fat and a lot of stuff that I needed to eat to do Atkins, but now I probably love those foods too much. I didn't like mayo, real butter, and hated the thought of pork rinds. Now I can lick mayo off the knife and love butter. There was a time that I couldn't stand the amount of grease left on an egg fried in Butter Flavor Pam and had to wipe it with a paper towel before I could eat it. Now I can fry my egg in butter and then put a pat on top to melt over it. I like pork rinds so much now, that I have to put them out of sight to keep from eating too many.

I never liked pumpkin, but now it's my new comfort food. A little butter, salt and pepper, plus half a packet Splenda and it tastes just like mashed sweet potatoes. I still can't believe that I now like cream cheese! Took me many tries to learn to like avocado, but now I love it!

With the right mind-set, you can teach yourself to eat anything. You will have to be willing to let go of preconceived notions about what you will like if you try it.

Green beans and string beans are the same veggie.

Incidentally, if you only eat three cups of peeled cucumber, you will only get 6 net carbs. If you eat the peeling, you will get even less net carbs. You're gonna have to do better than that.

Think of it this way: Everything worth pursuing is going to come at a price. What price are you willing to pay to get to your goal weight of 150 pounds? You know that continuing to eat the way you always have is not going to work. That's a start. Do what you've always done; get what you have always gotten.

What will it take? What are you willing to change? Weigh your options, decide what you're willing to pay, pay the price and never look back. It's all within your control. You have the power. You can do what it takes to get to goal.

Yeah hubby and I were talking about the lunch meat today and we decided we would go with maybe hamburger, chicken or turkey for lunch instead - If we do decide to get the lunch meat I will try to find some that is pretty much all natural no added ingredients

I have no problem with butter or mayo - Are you allowed to have pork rinds on the induction phase? and are u referring to the pork rinds that are like in the bag with chips

I do like cream cheese although not sure what I would use it for with out a little chili to go with it lol

I will do as you suggest and try to get to know my vegetables more - how come cucumbers with the peel have less carbs then without the peel?

[SunnySmile501]

Re: fat calorie etc

I have no problem with butter or mayo - Are you allowed to have pork rinds on the induction phase? pork rinds are just deep fired pork skins, so they are allowed on induction. I use them to dip anything I would have dipped with chips or tortilla chips, like salsa ans sour cream or cream cheese and salsa (Pace chunky salsa is induction friendly) and are u referring to the pork rinds that are like in the bag with chips That's them. You can even melt a little butter on some flat ones and sprinkle a little Splenda and cinnamon on that and it tastes like cinnamon toast.

I do like cream cheese although not sure what I would use it for with out a little chili to go with it lol You can make chili without beans. I do it all the time.

I will do as you suggest and try to get to know my vegetables more - how come cucumbers with the peel have less carbs then without the peel? The peeling is where most of the fiber is, so there would be more fiber to deduct for the net carbs. Not that the fiber is not good for you, it just reduces the carbs for your count.

[bnorris10]

Re: fat calorie etc

i am so used to the 6wbm diet and there everything is measured excepted for veggies by ounces so this is gonna take a little getting used to

now tell me how would i figure out the net carbs of the food i eat ---- found a guide in the back of the book for it - so i would go by digestable carbs right?


can i ask how many calories people are eating per day

[bnorris10]

Re: fat calorie etc

can u look at this example i got
just to see if i got the right idea and if i dont how i could fix this better