Please take the time to help me review today's food eaten.

[shari_dawn]

I'm not so sure if I'm doing the right thing. It seems weird. I went on Fitday and entered each food as I ate it but I took in more fat than I did protein. I'm not sure how I did it. Okay that's a lie. The mayonnaise had 44 g. of the fat in itself. but everything I was eating was legal and i just hit the 20 grams. (No I'm not in induction or extended induction, I just find it hard to eat more than 15 grams a day and I've been striving to put more into my diet). Okay so here it goes...

11 slices of Oscar mayer oven roasted turkey breast... 2 svngs 1 fat 2 carbs 15 protein
One Ounce String Cheese.... 6 fat 1 carb 6 protein
1/2 c. Cooked Rutabaga with butter 2 fat 7 carbs 1 protein
Tuna fish packed in water with 2 tablespoons of mayo 1 fat 0 carbs 35 protein
Spring Mix Salad blend 0 fat 2 carbs 2 protein
6 small pitted black olives 3 fat 1 carb 0 protein
2 slices extra sharp cheddar cheese 14 fat 2 carb 10 protein
2 tablespoons italian dressing 8 fat 3 carb 0 protein
Homemade chicken salad with mayo only 25 fat 1 carb 7 protein.

Like I said my main concern is the fat intake. On the little pie chart on fitday my fat intake is so much larger than my protien and a little bigger than my protien and carb intake combined. My other concern is that if I'm ingesting so much fat my body will use that for energy instead of taking it off my rear end and the rest of my body. I can see that tomorrow instead of salad I will eat some broccoli, and I'll try not to use so much mayo.

Thanks for all your help guys.. I guess once in a while its good to do a 'gut check' and get some help.

[shari_dawn]

just to give a bit more information i had 54% fats 7% carbs and 39% protein. Which fats are the ones that supposidly just pass through your body??

[susan423]

I'm by far an expert but I would say if you're worried about the fat maybe nix a serving or 2 of the cheese. I also love mayonaise and would find it hard to cut back Otherwise I think your menu looks good.

[Grant]

The ratios I've seen say you should be at about 60 to 70% fat, 20-30% protein and 5 to 10% carbs. Adjusting the rate to lower the fat and raise the carbs as you progress through the rungs.

Sounds to me like you are pretty much right on track.

[shari_dawn]

Grant I'm not sure what you mean are you saying I should be at those ratio's? based on the book Or are you saying that you figured those percentages from my menu? Thanks for all your help and congratulations on all your weight lost so far! You must be so happy!

[Grant]

SOrry, I meant that that is what you should be taking in. At Induction its around 65% fat/25% protein/5% carbs. Then during OWL lowering fats a bit while raising carbs a bit during OWL. There's a sticky about this somewhere. Can't quite remember where.

[Grant]

Ah here we go. In the OWL forum which makes sense. OWL fat/protein/carb percentages

Focuses on how to go through the process of changing the ratios as one progresses up the rungs.

[kate58]

My understanding is the same as Grant's - I aim for at least 65% of calories from fat. I expect that to decrease as I move towards goal and am eating more carbs, but that's a fairly long way off for me so I am happy to stick with that percentage for now.

[shari_dawn]

phew, I feel a lot better. I need to read the book again. its been a couple of weeks since I've looked at it. The fit day pie chart just threw me a bit. Thanks so much all of you. You've lifted a weight off my shoulders

[mitzimarie]

Hi, Shari

If I were you, I would try to find the time to read the stickies, along with reviewing the book. The stickies have a wealth of information. Atkins is a high fat, moderate protein, low carb WOE. Not high protein... excess protein turns into glucose - trouble!

In Induction, you start with approximate percentages of 65% Fat, 30% Protein, and 5% Carbs. As your carbs increase, your fat should decrease... your protein should always hover around 30%.

Having said this, I will say that I feel and lose better with high fat, and my protein is usually lower than 30%. My rule of thumb is to never go over 30%, and am happy with anything between 20% and 30%. That's what's going on with me, anyway.