How do I get more carbs in my diet without more fat?

[ConfusedAndNeedHelp]

My fat % has been 65-70% and protein from about 29-33% but my carbs run about 10-15% counting the deduction in fiber. I eat 2 cups of salad and 1 cup of veggies, usually califlower.

So how can I up the carbs without upping the fat? Or should I not be worried about fat intake as much as I am?

I'm on day 9 of Induction. Thanks!

[higgies]

Your carb % during induction should be around 5%, are you sure you want to add more? What are the grams of carbs you're taking in?

If you really want to do this, then just adding more carby veggies would be the way to go. Things like onions, tomatoes, broccoli, etc. These tend to have a higher carb content. Just keep the portions within induction levels.

[not2late]

ARe you subtracting fiber?

[ConfusedAndNeedHelp]

Oops, I'm sorry not 10-15% 10-15 net

Typical day (yesterday was better because I did tomato)
The other day:



Total: 2138
Fat: 164 1480 70%
Sat: 63 566 27%
Poly: 18 159 8%
Mono: 46 411 20%
Carbs: 15 36 2%
Fiber: 6 0 0%
Protein: 146 585 28%
Alcohol: 0 0 0%

[higgies]

Yeah, you probably want to get your carbs and protein up a little. Not a big deal though. As long as you're following the rules of induction, you should be good to go!

[ConfusedAndNeedHelp]

Good! I was worried that it said only 2%. Then I learned yesterday that you can deduct the fiber from the carbs.

I guess I need to bump up from califlower to more tomato type veggies.

I also did something bad yesterday. I made a ham and egg scramble, but I added no additional fat. Then at lunch I had salad with grilled chicken with some fresh mozzerella with no additional fat. Last night I checked my keto stick and it went from moderate to the rung below it.

I keep forgetting to add more fat into it. So yesterday night I treated myself to whipped heavy cream and a splenda (3 oz and 1 packet). To bump me up.

I just find it a bit hard to get my fat range correct and my protein and carb all in synch.

Today I did better though. I had 2 scrambled eggs with 1/2 a tomato (weighed it and the tomato was 2.5 oz and according to the weight of veg's post that is about 1/3 of a cup) and 2 pieces of bacon. For a snack I had a stick of 1oz mozzarella.

So I'm doing better.

[julirama723]

It's sort of hard at first to get a feel of a "balanced" atkins meal--or at least it was hard for me! I wasn't eating enough fat and had to figure out a way to do it. Butter became my friend.

I started using fitday religiously so I could see exact percentages and numbers, and that REALLY helped. It also helps to enter in your food BEFORE you eat it, so you can tweak amounts or ingredient.

[ConfusedAndNeedHelp]

Yeah, I visit here and fitday several times a day. It really helps me stay on course, not cheat and to see everyone's progress.

[higgies]

Don't worry, most of the foods we eat contain enough fat by themselves, unless you tend to eat lean meats. So if you're more protein one day or more fat one day, don't sweat it too much.

[julirama723]

Higgies, that was my exact problem! I hate animal fats. I love boneless grilled chicken, extra lean ground beef, turkey, etc. I've never eaten the skin of a chicken in my life blecccch. So consequently I'm always adding olive oil, or butter, or ranch dressing or sour cream, etc.