How am I doing? (or in other words am I doing anything wrong)
Alaplum
Posts: 169 Member
I've been worrying about how I'm doing so I thought I'd ask people here on the forum.
Today I ate for breakfast at around 2:30 some egg salad which contained 3 eggs, 1 tbsp of onion, and 3 tbsps of mayonnaise that I made myself. The mayo did not turn out it was runny but I just used it anyway.
For dinner, I was going to saute some mushrooms in butter but I heated up 6 oz of rib roast that I had leftover. I ate the roast and was full so I went meh, don't need the mushrooms, I can have those tomorrow.
As a snack later I made no bake cheesecake or some sort of cheesecake thing. I used 1/4 cup of cream cheese full fat, 1/2 cup of whipping cream, a 1/2 tsps of vanilla and a squirt of liquid splenda.
I gave half to my partner because he made that mmm sound when I said cheese cake.
My totals for the day are 989 calories, 5 net carbs (2%), 81 grams fat (75%) and 57 grams protein (23%)
I also felt hazy in my head during the day so I chugged 4 ozs of water with a half teaspoon of salt, I supplemented this with a calcium, magnesium and zinc pill. I seem to be less foggy now.
I have set my calories for 1450 a day but I'm just not hungry and it's already late so I don't want to just eat to stuff those in, I tend to eat more calories some days than others so I think that's ok.
Now, even tho my fat grams say 75% and my protein says 23% the pie chart is telling me fat is 56.6% and my protein is 39.9%. Why is my pie chart different from the percentages in my totals bar? I can't honestly tell if I've got my macros right or not? If I go by the totals it seems right but looking at the pie chart it looks like I need more fat.
Any help is appreciated.
Today I ate for breakfast at around 2:30 some egg salad which contained 3 eggs, 1 tbsp of onion, and 3 tbsps of mayonnaise that I made myself. The mayo did not turn out it was runny but I just used it anyway.
For dinner, I was going to saute some mushrooms in butter but I heated up 6 oz of rib roast that I had leftover. I ate the roast and was full so I went meh, don't need the mushrooms, I can have those tomorrow.
As a snack later I made no bake cheesecake or some sort of cheesecake thing. I used 1/4 cup of cream cheese full fat, 1/2 cup of whipping cream, a 1/2 tsps of vanilla and a squirt of liquid splenda.
I gave half to my partner because he made that mmm sound when I said cheese cake.
My totals for the day are 989 calories, 5 net carbs (2%), 81 grams fat (75%) and 57 grams protein (23%)
I also felt hazy in my head during the day so I chugged 4 ozs of water with a half teaspoon of salt, I supplemented this with a calcium, magnesium and zinc pill. I seem to be less foggy now.
I have set my calories for 1450 a day but I'm just not hungry and it's already late so I don't want to just eat to stuff those in, I tend to eat more calories some days than others so I think that's ok.
Now, even tho my fat grams say 75% and my protein says 23% the pie chart is telling me fat is 56.6% and my protein is 39.9%. Why is my pie chart different from the percentages in my totals bar? I can't honestly tell if I've got my macros right or not? If I go by the totals it seems right but looking at the pie chart it looks like I need more fat.
Any help is appreciated.
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Replies
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57 grams of protein seems low. If you have a low calorie day try to get your protein in. Your body will get the fat from what is stored on your body so you don't have to force the fat. @sunny_bunny_ has a good picture for more data on that.2
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How tall are you? Do you exercise a lot or 'do' a lot during the day? How much weight do you want to loss(or how much do you weigh)?1
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I'm 5'7 and I weigh 234lbs. I'd like to lose 90-100 lbs but mostly I want to control my blood sugar. I have had surgery on my knee and both of them are quite painful so at this point I'm sedentary and really hoping to change that.0
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loriafriesen wrote: »I also felt hazy in my head during the day so I chugged 4 ozs of water with a half teaspoon of salt, I supplemented this with a calcium, magnesium and zinc pill. I seem to be less foggy now.
That is not enough salt which is why you are feeling "less foggy" but are still "foggy." Minimum daily requirement for your body falls somewhere between 3000mg - 5000mg.5 -
I'll up the salt, I plan to buy myself some dill pickles tomorrow.1
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Do you by chance have the nutrition pie chart set on weekly versus daily?1
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I just went and looked and it says daily. I think I've figured out why it looks different, I hadn't really read it properly. There are two pie charts, I assume the first one was a template to show you how you're pie chart is supposed to look and the second how yours actually works. Wrong. My first pie chart that shows macro percentages is actually my pie chart. The second just shows how many grams of each I've eaten daily.1
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loriafriesen wrote: »I have set my calories for 1450 a day but I'm just not hungry and it's already late so I don't want to just eat to stuff those in, I tend to eat more calories some days than others so I think that's ok.
Well, keep an eye on it. The hunger blunting effect can lead to undereating for some people, and so you'll flag in more ways than just an electrolyte shortage.
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Alright, point understood.1
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loriafriesen wrote: »I'm 5'7 and I weigh 234lbs. I'd like to lose 90-100 lbs but mostly I want to control my blood sugar. I have had surgery on my knee and both of them are quite painful so at this point I'm sedentary and really hoping to change that.
I put what I could into the keto calculator: https://keto-calculator.ankerl.com/
I assumed female and took the body fat percentage it suggested based on your height and weight. I put in 20 net carbs.
How Much Protein Should I Eat?
It is important to get enough protein to maintain your muscles, but not too much or it will kick you out of ketosis.
Based on your personal data, you should stay above 75g if you are mostly sedentary. You can go as high as 123g if you put your muscles under a lot of new stress or with a large caloric deficit. High protein prevents muscle loss.
When in doubt, choose the middle ground. For you, that's 99g.
I have about 100 pds to lose as well. For days that I don't eat much, I try to make sure I get at least to my mid level protein goal and try to get to my max if I'm eating below 1000 calories. Since we have so much to lose, our bodies will get the fat from us. It doesn't have to come from what we eat. BUT, if you feel hungry, adding the fat is important to not be hungry. And of course, doing the low carb part as well. I usually eat the protein that has fat in it to take care of both.
I hope that helps.2 -
It does help thanks for taking so much time. Fat loss is important to me. There is this very happy idea that I won't be fat anymore, but the more sober idea for me is getting healthy. I want to see my diabetes controlled and I want to be able to walk like a normal person without a lot of pain. I'm upping my protein and my sodium today so I can do this in a healthy way.
Thanks again.1 -
@loriafriesenloriafriesen wrote: »the pie chart is telling me fat is 56.6% and my protein is 39.9%.
the pie chart is really only very useful to me when I am at or near my calorie goal for the day.
If I eat under my calorie goal, then I have to look at my grams.
If I am spot on for my calories, then the pie chart will (hopefully) show that I am at the 5% carbs/ 75% fat/ 20% protein goal that I have.
I wish I could find the really helpful graph/info that @sunny_bunny_ has. It truly enlightened me as to what I should be doing.
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if you do find it could you please link me?1
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food_lover16 wrote: »
@loriafriesenloriafriesen wrote: »the pie chart is telling me fat is 56.6% and my protein is 39.9%.
the pie chart is really only very useful to me when I am at or near my calorie goal for the day.
If I eat under my calorie goal, then I have to look at my grams.
If I am spot on for my calories, then the pie chart will (hopefully) show that I am at the 5% carbs/ 75% fat/ 20% protein goal that I have.
I wish I could find the really helpful graph/info that @sunny_bunny_ has. It truly enlightened me as to what I should be doing.
do you mean that picture of all the foods and stuff....?
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I found this, if it's of any further help....1
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Found it @loriafriesen
'While a low carbohydrate / ketogenic diet in maintenance mode involves high levels of dietary fat, you don’t necessarily need to be adding extra dietary fat while you’re trying to lose weight. If you’re trying to lose weight ideally the energy from fat can come from your body fat stores as shown diagrammatically below in Steve Phinney’s four phases of a ketogenic diet diagram.'
Source: ‘Dr. Stephen Phinney - Achieving and Maintaining Nutritional Ketosis’
https://www.youtube.com/watch?v=2KYYnEAYCGk
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Ketosis can exist for a person without losing weight. that is what is in the 'maintain' column above. For that person (probably a male), they need to eat 2200 calories a day and have the 10/20/70 macros. IF you want to loss weight, you want your body to use the fat on you as part of the energy expenditure, so you reduce the calories that you eat(intake) to be below what you use.
Fat is important for Keto diet, but the amount of fat that you eat depends on what stage you are in. The person in the example used 700 calories of fat, 560 calories of protein and 140 in carbs when they were starting. They used 1400 calories from the fat on their body. This made them smaller.
The problem with the MFP pies is that you can't see the 'body fat' part of the pie of what your Expenditure is, you can only see the food intake part.
This is why I finally understood the plan to lose weight is to:
eat no more than 20 net carbs,
eat protein based on you lean body mass (I found in the keto calculator)
eat fat till you are satisfied.
Let you body provide the rest.
Those are my numbers, each person comes up with what best suites them.4 -
(I'll take that as a 'no'....
) 1 -
AlexandraCarlyle wrote: »(I'll take that as a 'no'.... )
sorry.. it took me a while to find it and I didn't refresh the post prior to posting what I found.1 -
It's ok, I'm kidding.... I don't think we can ever have too much sound and sensible info....
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These pie charts are definitely better and need to listen to the full video when I get home from work. The new pie charts reallt help to get the hang of this.1
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food_lover16 wrote: »Ketosis can exist for a person without losing weight. that is what is in the 'maintain' column above. For that person (probably a male), they need to eat 2200 calories a day and have the 10/20/70 macros. IF you want to loss weight, you want your body to use the fat on you as part of the energy expenditure, so you reduce the calories that you eat(intake) to be below what you use.
Fat is important for Keto diet, but the amount of fat that you eat depends on what stage you are in. The person in the example used 700 calories of fat, 560 calories of protein and 140 in carbs when they were starting. They used 1400 calories from the fat on their body. This made them smaller.
The problem with the MFP pies is that you can't see the 'body fat' part of the pie of what your Expenditure is, you can only see the food intake part.
This is why I finally understood the plan to lose weight is to:
eat no more than 20 net carbs,
eat protein based on you lean body mass (I found in the keto calculator)
eat fat till you are satisfied.
Let you body provide the rest.
Those are my numbers, each person comes up with what best suites them.
Perfection!1 -
Sunny_Bunny_ wrote: »
Perfection!
I learned it from you!
And greatly appreciate you sharing it all the times that you have. 2 -
food_lover16 wrote: »Ketosis can exist for a person without losing weight. that is what is in the 'maintain' column above. For that person (probably a male), they need to eat 2200 calories a day and have the 10/20/70 macros. IF you want to loss weight, you want your body to use the fat on you as part of the energy expenditure, so you reduce the calories that you eat(intake) to be below what you use.
Fat is important for Keto diet, but the amount of fat that you eat depends on what stage you are in. The person in the example used 700 calories of fat, 560 calories of protein and 140 in carbs when they were starting. They used 1400 calories from the fat on their body. This made them smaller.
The problem with the MFP pies is that you can't see the 'body fat' part of the pie of what your Expenditure is, you can only see the food intake part.
This is why I finally understood the plan to lose weight is to:
eat no more than 20 net carbs,
eat protein based on you lean body mass (I found in the keto calculator)
eat fat till you are satisfied.
Let you body provide the rest.
Those are my numbers, each person comes up with what best suites them.
I actually calculated everything carefully - and my macros are basically spot-on. Given that we can only calculate our percentages here, in increments of 5%, (unless of course we pay/subscribe,) I am just 1% out on carbs and fats, and 5% out on proteins but at least that gives me a little leeway.... Comments and observations, good. So, I'm 'good to go'...!2
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