Low Carb-ers Challenge Part 7 Welcome all

Got on the scale this morning....that was a jolt back into reality! My little pity party and lack of resolve has cost me 10 lbs! That is it! I will not let this go any farther! Time to get back to doing the job at hand and that is to get healthy, not just lose weight although that is a nice perk. I went to the gym last night and the library. On nights when I can't get to the gym, I can occupy my mind instead of wondering around the house with nothing to do. I don't watch much tv. This way I wont be snacking. While my son is away and I am only cooking for my mom and me, I can control my environment a little more. These 10 lbs went on in one month, they are coming off in 2 weeks or else! No way no how am I going backwards!

Ivy, I would do my exercise video's but there is only one tv and place in the house to do them and that is in the living room. My 87 yr old mother sits and watches tv all evening long. I ask her occasionally if I can use the tv and room but in the evening she is usually tired and not wanting to move much until 9pm when she goes to bed. Plus she has certain shows she likes to watch every night. I need a bigger house!

Marie, I found this on the web and it should help. If it seems to confusing, I can probably help you.

Diet Percentages: Part 1
Commonly, when you see diet plans laid out, the intake of the various macronutrients (protein, carbohydrate, fat) is presented in terms of percentages of total caloric intake. So you might see a diet which was 60% carbohydrates, 30% protein and 10% fat or some other set of percentages. Or you’ll see recommendations that ‘…athletes only need 15% of their calories from protein.’ or ‘don’t eat more than 30% of your total calories from fat’, that sort of thing.

In this article, I want to teach readers what these percentages mean and how to use them (if you so desire) either analyze a given diet, set up a diet, or figure out what a food label means.

A quick recap on calories

In a previous chapter I gave you the caloric content of the various macronutrients. To save you needless paging, I’ll review them here.

■Protein: 4 calories/gram
■Carbohydrate: 4 calories/gram
■Fat: 9 calories/gram
■Alcohol: 7 calories per gra
Calculating percentages

With the above values in hand, and using some basic math, we can do several different operations in terms of diet and food analysis. Let’s look at each one in turn. I’ll give examples but don’t read too much into the numbers. They are only examples.


Operation 1: Setting up diets based on percentages

Probably the most common use of methods is to do actual diet set up, to determine how many grams of each nutrient someone will be consuming. Let’s say we have a 170 pound male with a maintenance calorie level of roughly 2700 calories per day and let’s say we wanted to put him on a diet that was 60% carbohydrate, 20% protein and 20% fat (again, don’t read too much into these values, I’m using them for example only). We want to find out how many grams of each nutrient he will be consuming per day.

Step 1: Calculate total calories of each macronutrient

The first thing we’d do is multiply his total caloric intake (2700 cal/day) by the percentages of each macronutrient as this will tell us how many calories will be coming from each nutrient. To convert percentages, just divide by 100 so 20% becomes 0.20, 60% becomes 0.60, etc.

The calculations appear below

■Carbohydrate: 2700 * 0.60 = 1620 calories from carbohydrate
■Protein: 2700 * 0.20 = 540 calories from protein
■Fat: 2700 * 0.20 = 540 calories from fat
■Note: It should be obvious that the percentages need to total 100% (or 1.0).
Step 2: Determine total grams from each macronutrient

Now we simply divide the total calories from each macronutrient by the caloric content of each macronutrient. This tells us how many grams of each food our guy will be eating each day.

■Carbohydrate: 1620 calories / 4 cal/gram =405 grams carbohydrate
■Protein: 540 cal / 4 cal/gram = 135 grams protein
■Fat = 540 calories / 9 cal/gram = 60 grams fat per day
So this particular diet, with 2700 calories and 60% carbs, 20% protein and 20% fat yields a diet of 405 grams of carbohydate, 135 grams of protein and 60 grams of fat per day. For the remainder of the diet setup, you’d divide that up across some number of meals including pre- and post-workout, all that jazz.

Marie, I am glad you got it figured out. No, my mom doesn't use the computer. She has parkinsons, and macular degeneration so she can't see very well and she shakes pretty badly. When I got home tonight, she hasn't been feeling very well. I think she is coming down with a cold so I am going to have to watch her very closely. She is on oxygen full time and colds seem to go straight to her lungs and turn into pnumonia. I hope it is just a little head cold. I gave her some Musinex which is the only thing she can take because she takes high blood pressure meds. She will be 88 in February. Time will tell. I hope I don't end up in the ER with her over Christmas.

Diane I hope your mom only has congestion and not pneumonia. My dad gets it every year. I'll keep her in my prayers.

Marie, glad you got it figured out. You get to eat more carbs now? I hope it works out with your blood sugar. I hope the weather holds. I hate tornado season and hurricane season. It seems in the south it is always season for something.

I didn't have to bake another cake after all so I can be totally sugar free today. I am going to bake more flax muffins this time with no sweetener.

Have a good night.

Merry Christmas! Joy to the world the Lord is born!!! Happy Birthday Jesus!

I hope you all enjoy your day and have many lasting memories when it is over!

Diana

Merry Christmas! Hope you all had a wonderful day. I discovered my stomach has shrunk and I cannot not eat very much.

There is a poem call Christmas he no good. It is a bit politically incorrect. But I'm changing it to ...

Sugar he no good.: Make sleepy, make butt big, stomach hang over like sack. Sugar - he no good.:bigsmile:


My uncle called my sister a big fat pig. I jumped on his case. Is it okay to pimp slap a 66 year old man. I told him never to comment on a woman's weight. You know how sensitive you men are about losing your hair. What if I called you baldy and made comment on your lack of hair. I know it was kinda mean but there are somethings you just don't say when you see somebody.

Glad to see you back Amy.:flowerforyou:

I overindulged also. I discovered later that if I walked on the treadmill for 20, I could pack some more in.:noway: But today is a new day. I'm making a U turn today. I gave my body a little- well okay a lot- of extra energy and now I will commence at burning it off.

Have a great day.

DId my first workout at Curves this morning. The new system will tell me the calories I've burned and everything after the first month. I feel so good after that workout. They have a new stretching station that really helps too since i can't get on my knees on the floor to do all of the stretches. I started off well this morning with eggs and leftover ham with a little cheese and my coffee of course. I am throwing away the cookies soI will not feel obligated to eat them. So it's back on track for me. How is everyone else doing?