Great advice by saranharm! 40% carbs is a great proportion that will give you energy to fuel your workouts and life. Since you have been eating low carb for so long, a slow increase is the best. After avoiding certain foods for such period of time the body may act funny when you introduce them back, bloating being one f the effects. So take it little by little. You can start by adding carbs before and after workouts. If you workout early in the morning, have a bit more carbs at night.

I know you went through the sticky notes, but you can find some helpful information in the EM2WL starter kit (it's free): http://training.eatmore2weighless.com/get-your-quick-start-guide/?utm_source=mfp&utm_medium=DM&utm_campaign=quick start

Ps:just sent you a FR.

callemiramar wrote: »

@TerezaToledo
I down loaded the quick start guide, thanks for the link and FR.

@heybales
I knew about protein being converted to glucose (carb) through metabolic pathways, so I went with fats (coconut oil, olive oil, grass fed butter, MCT oil, full fat grass fed dairy, and nuts).

I've increased my carbs to 15%, which translates to about 70-80 grams more per day because I'm trying to net above my BMR. I've decided to see how well my body handles the transition over a two week period, then readjust if needed. I'll also be increasing the amount of tea I drink to help diurese the excess fluid.

Am I doing my math right to go up? Goal for this week is 1800 cal/day, then amount of calories eaten for the day- exercise calories (from fitbit/MFP conversion) and net above 1509?
That puts me around 2200-2300 cal/day (yeah fats!) My diary is open.

I also realize that Fitbit isn't 100% accurate, so I'm only using it as a guide, and will hopefully find my true TDEE in this process.

Thanks for the help!

Do realize that the Fitbit Calorie adjustment is not just exercise - and so the whole idea of NET really goes out the window dealing with that adjustment like it was exercise.

Because you could have a very active day and no exercise - and big adjustment.
Or hard workout and be very inactive rest of day - and have no adjustment or small one.

When you start doing a daily static goal - you really have to unsync the Fitbit and MFP, or your daily goal will be incorrectly adjusted.

Since increasing slowly, just the 1800 daily - next week the 1900 daily, until you reach what Fitbit suggests your TDEE is.

Just use the Fitbit to hone in on a better estimated TDEE faster than long experimenting would take. You bought a tool - why not use it.
Just look at your weekly email stats from Fitbit as to weekly burn - divide by 7 - there's your TDEE figure to use.
What's nice there is as activity level changes because of season, or kids in school, ect, you adjust as needed.
Depending on what Fitbit and what workouts - you may be able to increase accuracy of that report by logging some workouts manually on Fitbit's site/app. Just depends on amount of workouts and calorie burn. May be small enough % it doesn't matter - then again it could.

So good job increasing carbs since fat was increased prior. Would suggest that you keep the meals/snacks balanced, and eat the fat and protein first - it may help temper the effects of the carbs and insulin response and inflammation you sound like you experience.

With reasonable deficit, and TDEE based on actual activity level - it'll never come up unless your workouts are like 2 x weekly and really long and/or intense.

Some block of time within a 24 hr time span you are eating under BMR if you think about it.
Some block within a 24 hr time span you are eating over TDEE for that block of time.

The body at least doesn't start/stop at midnight like our logging and goals might.

Besides, if you truly want to separate exercise to calculate NET correctly - you need accurate burn rates - minus what you were already accounted to burn anyway for that time, so truly what you burned above and beyond expected.

But right now, if truly not loosing - you are eating at your TDEE. Suppressed TDEE, not potential TDEE.
So the math really doesn't work out nicely anyway.
Just keep increasing slowly for body to speed up your daily activity - that's usually the first drop in TDEE when you diet, and first to come back with increased energy.

That's a great way to increase without dealing with side effects such as bloating. As long as you are increasing the calories, you are on the right track! Great job!

Tereza
Team EM2WL