20 grams carbs, how much fat? calories? protein?

[PeteinVA]

Okay I'm clear on the carbs. How much fat is optimal per day? Calories? Grams of protein?

Upon recommendation from Carole and others here on the board, I just did my first day of Fitday and got a lot out of it! This is what today looks like (and most days):

Cals 1,340
Fat (g) 109.1
Carbs 20.1
Protein 102.8

I think I'm finding an awful lot about Atkins without reading the book because of this site! hhah I have no idea if any of this is on the mark really and am VERY curious for any feedback.

Thanks,

[JulieB]

Re: 20 grams carbs, how much fat? calories? protein?

Hi Pete,

Take a look at the fat/protein/carb ratios (shown as a pie chart in fitday). During induction, you want to aim for 65% calories from fat, 30% from protein and 5% from carbs.

As far as calories go, there are 2 ways to do this: Eat until you are no longer hungry (as recommended by Dr. Atkins in DANDR) or go to an online BMR calculator (google 'calories per day') and figure out how many calories / day for your sex, height, weight & age. I prefer Dr. Atkins method, but I have to admit that I plan meals based on my average calories / day.

[PeteinVA]

Re: 20 grams carbs, how much fat? calories? protein?

Hi Pete,

Take a look at the fat/protein/carb ratios (shown as a pie chart in fitday). During induction, you want to aim for 65% calories from fat, 30% from protein and 5% from carbs.

EXCELLENT. I'm at 67, 28 and 5. Tweakable!

Thanks,

[PeteinVA]

Re: 20 grams carbs, how much fat? calories? protein?

At this point I am a slave to the scale but I do see how things seem to be going on Atkins after almost a month (next Wednesday). I reached my first mini-goal and am under 190! I smiled and laughed at the scale today when it said 189.8 hehh and spent a bit of time on FitDay (entering my weights going back to when I started on August 3).

It's a small but for me very significant victory and I feel more committed than ever. I've learned an awful lot HERE on this site so want to thank those who've helped me. It means an awful lot.

I still have tweaking to do as I don't want to give up my Atkins Bar a day and my jerky treat a day hehhh stubborn here I guess. I REALLY miss vegetables, big salads and fruit. I'd kill for a half a watermelon or a big bag of carrots... I also am not excercising and the idea just sickens me- it just seems like I can't get up and go. So my next goal is to try and get something going. I know I can do much better once my body gets out of sedentary mode...

Thanks y'all again for what has been wonderful support and input.

[Elizellen]

Re: 20 grams carbs, how much fat? calories? protein?

Well done so far, Pete

If you are missing veggies and fruit you need to start moving into the main weightloss phase of Atkins now.

In Ongoing Weight Loss (OWL) you can start to work out how many carbs and other foods you can eat and still lose weight AND eat those big salads (you can add 13 cups of lettuce for your first 5 net carbs on rung 1 of OWL if you want ) and some fruit before too long!!

[PeteinVA]

Re: 20 grams carbs, how much fat? calories? protein?

In Ongoing Weight Loss (OWL) you can start to work out how many carbs and other foods you can eat and still lose weight AND eat those big salads (you can add 13 cups of lettuce for your first 5 net carbs on rung 1 of OWL if you want )

Wow I've thought of what I could do moving into OWL as far as what foods are 5 net carbs but never really thought about all that lettuce! Funny but to me that's like an amazing change.

I've kept myself on induction and need to think about when I'm going to move forward...

Thank you Elizellen and by the way you look fantastic!

[Elizellen]

Re: 20 grams carbs, how much fat? calories? protein?

Thanks for the compliment

There is a list of the amounts of many OWL foods that make 5 net carbs in the OWL forum to help you see how your life/food choices can change

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5519-owl-power-5-5-net-gram-foods.html

[PeteinVA]

Re: 20 grams carbs, how much fat? calories? protein?

Thanks for the list Elizellen I appreciate it. Even though I'm completing week 4 on my "extended" induction I plan on going for another two weeks to really have a clean and solid 2 weeks before adding more carbs. I've been eating an Atkins bar a day (net 2 carbs but I don't trust it based on the box) and I've been eating a jerky snack- damn the processed food! I'm getting rid of the jerky for this upcoming week and replacing it with cream cheese rolled in meat as Carole suggested (I just learned how much of a friend cream cheese is on Atkins) and then in week 2 I'm going to replace the 2:30PM Atkins bar with something...

I started out sloppy (I just thought protein and wasn't really counting carbs right) however over the month I've honed what I'm doing to some degree. I still have no reading on the ketostix but have lost weight and do feel SOMEWHAT better. I don't at all have the energy that's been touted by the diet but I also haven't been exercising or gotten as focused as I need to be I guess.

I didn't realize that Atkins is so restrictive as far as counting, but now that I'm in, I'M IN! Gosh I was so much worse before I started as far as what I was putting in my body and just plain gluttony. In the past I've done well with the Zone (but became Zone-product dependent and it was too much work) and had success with other diets that are nothing like this (Medifast for 2 years, Herbalife, Diet Center which gosh you have to have 5-7 fruits a day!) I've always kept it off... for awhile I guess my metabolism is SHOT.

Thanks for the support and for reading. This post has become my "stream of conscciousness" as far as getting the plan right it seems.

Much obliged,