Too much fat?

[tish25]

is it possiable to eat to much fat on this diet. I at 51grams today. I am just a little worried that, that much fat is not good for me?

[atkinsgal08]

Re: To much fat?

Around 60-75% of your calories should be fat on Induction.

It's hard to know what 51 grams works out to be.

[tish25]

Re: To much fat?

Around 60-75% of your calories should be fat on Induction.

It's hard to know what 51 grams works out to be.

I ate 52% then. sorry I should have put that. Is that too little? Also my protein is 43% for the day and carbs is 5%. Is that okay?

[atkinsgal08]

Re: To much fat?

Your fat % is too low, your protein % is probably too high.

Generally protein comes in around 20-30%.

How many calories did you have?

How many net carbs?

[msanjelpie]

Re: To much fat?

I try to stay under 150 grams of fat per day... your fat grams are fine. You need to either up the amount of fat you eat or reduce the protein so the diet will work at it's best... it's easier to up the fat... What are you currently eating?

[Georgiana]

Re: To much fat?

is it possiable to eat to much fat on this diet. I at 51grams today.

It is possible to eat too much fat, in the sense that you overeat calories. But this normally does not happen.

51 g of fat is not enough fat. As J. pointed out, your fat intake should be somewhere around 60-70%. This is necessary to help your body switch from glucosis (burning primarily glucose for energy) to lipolysis (burning primarily fat).

You said 51 g of fat were 52% of your total calories... which means your caloric intake was less than 900 kcal. Right now you are undereating... and undereating will work against you on Atkins. First, as on any "diet", it will slow down your metabolism. Second, the combination of low carb and low calorie is particularly bad for your thyroid.

Make sure you eat enough calories and plan your meals, so that you eat enough fat.

If you are wondering how much you should be eating...

On average, your protein intake during Induction should be 1.2-1.7 g protein per kg of body weight... depending on your activity level. For your weight, that's a minimum of 137 g of protein. Then, in most studies done on Atkins, protein accounts for approximately 25-30% of the total calories... which means your total calories should be at least around 2000 per day.

In my opinion, percentages are only important for ketosis. If you undereat, you can be spot on with your percentages and still lose no weight and/or damage your health. For example, 30% protein can mean

• 60 g of protein if your total calories are 800;
• 112.5 g of protein if your calories are 1500;
• 187.5 g of protein if your calories are 2500.

But 60 g of protein is certainly not enough for you... although the percentage looks "fine".

I am just a little worried that, that much fat is not good for me?

Do you have a copy of Dr. Atkins' New Diet Revolution (2002)?

Atkins is a high fat diet. It's exactly the reason why it works so well!

As msanjelpie suggested, it would be a good idea to post a complete menu. Then we can take a look and see what can be tweaked. Include quantities and net carbs for every food... it makes our job easier.

You need to either up the amount of fat you eat or reduce the protein so the diet will work at it's best...

The diet would NOT "work at its best" if she reduces the protein! She'd be starving herself!

[tish25]

Re: To much fat?

This is what i ate today. I had

breakfast-1egg,2slices of bacon,2turkey sausages made from lean ground turkey meat. net carb 1

SNACK- A half of a cucumber with 1oz of cream cheese. Net carb 5 4 from cucumber

Lunch- 5 stuffed mushrooms. Breaks down too.... 5 whole mushrooms, 1 1/2-2oz of cream cheese, 2 bacon slices, 1/4 of hot pepper sauce and 1/8 of oregano. net carb 11 5 from the mushrooms

SNACK- 1 stuffed mushrooms and 7 pieces of cubed cheese. Net carb 2.5 2 from the mushroom

Dinner- Chef Salad..... Breaks down too..... 2cups of spinach leaves, 1 eggs chopped, 2 slices of turkey lunch meat chopped, 1/3 cup of cheese and 2Tablespoons of Ranch dressing. Net carb 7.5 3 from spinach leaves


My calorie intake for they day comes to about 1200-1400
protein was 112g
14 net carbs from veggies
8 from other
thats about 22 net carbs total. oh and Yes, i have a copy of the 2002 edition.

[Georgiana]

Re: To much fat?

2turkey sausages made from lean ground turkey meat.

Did you check the ingredients in the sausage?

SNACK- A half of a cucumber with 1oz of cream cheese.

How many net carbs are in 1/2 a cucumber?

7 pieces of cubed cheese.

How many ounces is that?

There is also a lot of processed meat in your menu... which is not ideal.

My calorie intake for they day comes to about 1200-1400
protein was 112g

Why "about 1200-1400"? Why don't you know exactly?

I'm also confused how your protein can be 43% of the total calories if you ate 112 g of it. 112 g of protein is about 448 calories. 448 calories out of 1200-1400 is 32-37%.

How are you tracking your foods? Are you using FitDay?

[atkinsgal08]

Re: To much fat?

>> My calorie intake for they day comes to about 1200-1400>>

For your weight, you're undereating.

A better calorie goal might be around 2000 calories.

Undereating doesn't work very well with Atkins ... either in carbs or calories.

[Georgiana]

Re: To much fat?

My calorie intake for they day comes to about 1200-1400
protein was 112g
14 net carbs from veggies
8 from other
thats about 22 net carbs total.

Thanks for adding the extra info.

Your protein is more or less fine. But as it was said, you need more fat. Try adding some butter, oils, mayo...

[tish25]

Re: Too much fat?

yes Im using fit day, thats where I got my calculations. Theres 2g of net carbs in a mushroom. 7 pieces of cheese is 1 oz. cream cheese 1 oz has 1g of net carb. I thought I was doing good. I already lost 4lbs. but now I am not so sure this diet is right for me and its a bit annoying. Theres to much to calculate in and it confuses me. Not everything you eat has a food label, so I have to go online to get a rough estimate. and why can't I have bacon? How else am I suppose to be able to eat bacon and it not be proccessed? where do you get un-proccessed meats?

[tish25]

Re: To much fat?

Thanks for adding the extra info.

Your protein is more or less fine. But as it was said, you need more fat. Try adding some butter, oils, mayo...

Thanks for your help. I will add more fat!

[atkinsgal08]

Re: Too much fat?

You can have bacon.

Looking at what you're eating, you have turkey sausage, bacon, and lunch meat.

That's a lot of processed meat in one day.

You're also having too much cheese ... the limit is 3-4 ounces per day.

[Georgiana]

Re: Too much fat?

yes Im using fit day, thats where I got my calculations.

So how many calories does FitDay show you? It should give an exact number.

I thought I was doing good.

You're not doing bad. You just need to eat more... and more fat.

Theres to much to calculate in and it confuses me.

Hmm... I think this has something to do with the way I explained it above. You don't really need to calculate anything other than carbs. You also need to plan to make sure you are eating enough. But that's about it.

On any "diet" you need to count something... whether it's calories, carbs, fat...

Not everything you eat has a food label, so I have to go online to get a rough estimate.

We all have to do that.

and why can't I have bacon? How else am I suppose to be able to eat bacon and it not be proccessed?

I didn't say you can't have bacon. But, in my opinion, your sources of protein should not be only bacon, sausage and lunch meat.

where do you get un-proccessed meats?

Er... at the supermarket? Chicken, pork, beef, turkey, fish...

[tish25]

Re: To much fat?

>> My calorie intake for they day comes to about 1200-1400>>

For your weight, you're undereating.

A better calorie goal might be around 2000 calories.

Undereating doesn't work very well with Atkins ... either in carbs or calories.

I am doing my best to eat more calories! its tough. I alreayd feel like I do nothing but eat! lol.