What am I doing wrong? If anything!!
fatchimom
Posts: 256 Member
Hello friends!!! Would you all please take a look at my food diary and goals and tell me what I'm doing wrong? Everyday I seem to go over my calorie and carb limit. I'm still new so bear with me. I'm trying to get the right formula but haven't found it yet. Having chicken thighs and salad tonight. Thanks, Carol
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Your foods are not showing. I saw this link today and it has been such a help to me I am sure this will get my pounds dropping as long as I can manage my meals to fit the numbers. Makes it easier for me. Today will be day one every meal with the rang of 2 or more.
flexibleketogenic.com/0 -
I can't see your diary0
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Well, for Pete's sake!!! I'll see if I can get the diary up. I have been to flexibleketogenic and log in my numbers a few times. According to their calculations I'm doing fine.0
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I think I fixed the diary so everyone can see it now0
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I am going to try to keep my bottom number on the Flexibe page at 2 or above. I am not a good one to ask because I have been so slow to lose myself. Hoping this change will speed things up a little. For me I must stay below 20 carbs. I am more to eat some meat and small amount of low carb veggie.
Not sure why you had just egg whites. The yolks are the best part with their good healthy fats.
For me eating more substantial foods holds me longer and I need to eat less. For myself I try to get between 1200 and 1400 calories overall but I tend to do less and I am not sure that is good either. Some times I just feel so full I do not feel like eating.0 -
Very respectfully, I have to ask why you've set such a low calorie target? I'd be over all day every day if I was only allowed 1000 calories.
Same thing would go for carbs- you can still achieve weight loss goals eating more than 13 grams of carbohydrates.
My humble suggestions: Up your calorie target to a reasonable 1200 (even that may be too low) and up your carb target a little.
If you haven't yet- this keto calculator seems to be spot on- http://keto-calculator.ankerl.com/.
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Also- it takes a while to get a true idea of what your optimal targets are- so don't be afraid to play with the numbers and see what feels most comfortable for you. It took me a good two weeks of tweaking before I found the "sweet spot". Be patient with yourself, you'll get the hang of it.
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Thank you BetterBalance!!0
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How did you come up with your macros? Your fat should be a lot higher than your protein. Your calories are too low as well. Try this calculator to figure out what daily amounts of things that you need in order to lose weight.
keto-calculator.ankerl.com/0 -
I did that and changed some numbers. Hope I did it correctly. Basically, I just put in close to the percentages on the calculator. Let me know if it looks better.0
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I have to play with percentages as well, i just keep it simple, like 5/15/800
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If i were you, i would replace yogurt with Full Fat Greek yogurt. Add your own berries. The one you're eating is way high on carbs and who knows what else...0
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K. Good advice.0
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@fatchimom It looks like you've got your macros switched... It should be 5 % carbs, 15% protein, and 80% fats, if those are what you are using. Fats should always be your highest number.
I agree with above on the yogurt...but also, I am a tomato junkie, and I personally love a salad with tomatoes, too, but could you do half tomatoes, half red pepper strips? There are other alternatives there. Different types of tomatoes also have different carbs. Although, admittedly, getting your carbs from veggies is far better than from other sources!
Also, personally, if I'm going over my calories, but my carbs are still under control, I don't worry as much as if I'm under calories by my carbs are over. My focus is on carbs more than calories, as I'm learning to listen to my body again. Also, are you tracking just whole carbs or net carbs. That can impact your numbers, too.
Overall, your diaries for the week or so I looked at looked good (with the notes above), other than needing to get your fat in proportion. Good luck.
P.S. Oh, and I've been told that if you look around, you can find heavy whipping cream with no carbs. I haven't found it myself yet, but I've been told it is out there, so you might check that out, too.0 -
Our Publix brand HWC is 0 carbs, not sure if you have Publix where you live.0
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Thank you. I'm getting all kinds of good advice here. I'm only tracking whole carbs. Is there a way that MFP converts whole carbs to net carbs? Also, I gotta have cream in my coffee so I go back and forth between sugar free creamer because it has fewer calories and heavy cream with Splenda. What is your opinion on this? I will keep adjusting the numbers until I get it right. I've got to start getting at least a little exercise in. I will-soon. My clothes are looser even if the scale doesn't reflect it. Thanks again, friends! Carol0
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Deduct fiber to get net carbs. MFP doesn't automatically do it, but it will give you fiber count. I don't know how else to calculate it property to reflect in your diary.
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I use coconut milk in my coffee, it's so wonderfully creamy tasting with 0 carbs, 0 protein and 4 grams of fat in the amount that I use per cup. Make sure the brand you buy is sugar free if you do go this way.
Was it you that doesn't like coconut flavour? I truly couldn't tell you if it tastes of coconut or not, I've been having this in my coffee for a few years now so I'm no longer conscious of the flavour myself.0 -
I will try the coconut milk. Thank you.0
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