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Share Your Diet

Absolutely agree with Viv about calories (and the rest)
Even when I'm quite active I can't eat the 'RDA' for women.
I think working out your BMR and then use the Harris Benedict equation (calculator here)http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ is more realistic, but even then I think it is easy to suggest that you are more active than you really are.
 
Hope you don't mind xyzzy but I did my own doughnut based on yesterday's food.. would you guys mind commenting on the ratios and numbers ?



The numbers are a bit hard to read but it's

Carb - 8%
Fat - 79%
Protein - 13%

The calories for the day were 1395 which I suspect is too low (47yr old Male not trying to lose any more weight).

Should I be worrying about a) all that fat and b) the lack of calories ?
 

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Yes I actually calculate RMR which is an updated and more accurate version of the Harris Benedict BMR formula by Mifflin

For men: (10 x w) + (6.25 x h) - (5 x a) + 5
For women: (10 x w) + (6.25 x h) - (5 x a) - 161

From what that works out as you multiply by an activity factor to get your calorie requirements.

Activity Factor Category Definition
1.2 Sedentary Little or no exercise and desk job
1.375 Lightly Active Light exercise or sports 1-3 days a week
1.55 Moderately Active Moderate exercise or sports 3-5 days a week
1.725 Very Active Hard exercise or sports 6-7 days a week4
1.9 Extremely Active Hard daily exercise or sports and physical job
 
swimmer2 said:
Hope you don't mind xyzzy but I did my own doughnut based on yesterday's food.. would you guys mind commenting on the ratios and numbers ? ...

Should I be worrying about a) all that fat and b) the lack of calories ?
Click to expand...

I would say No and maybe.

Maybe its yes if you are losing weight and you don't want to and that's an accurate daily average.
Maybe its no if you are not losing weight and that's an accurate daily average.

Try working out a BMR or RMR to give you an indication http://www.caloriesperhour.com/tutorial_BMR.php

The only comment I'll now make on calories is I read on a LCHF (which you are) diet site the other day you can hit long term plateaus in weight (more than a month without weight loss) that can be caused by being on a starvation diet with too few calories. They then recommended different ways to re kick start weight loss by essentially varying the amount of carbs / day or even having 0 carb days. I'll try and refind the link if I can but it came from just a random web search.
 
Swimmer--
I wouldn't worry about the fat, but your protein seems a little low to me. We have to keep ourselves in repair you know! A slice of ham for lunch, for example, would increase your protein and calories.
If you are the weight you are happy with, you don't need to eat low calories. It's not meant to be a penance.
 
Xyzzy, thanks for the donut, I sometimes don't realise how little carb I'm eating.
 
Thanks for that ..

I'll try adding in some ham - that'll spice up my salads
 
Thanks very much for my updated doughnut - lucky it isn't covered in sugar and edible!
 
xyzzy said:
One for Smidge
Click to expand...

Thanks, Xyzzy! Interesting how much carb is in the nuts - never really thought to count that into my total! Have you seen any pattern emerging on the diet breakdown? On a quick look, mine seems pretty typical of those posting on the thread. The percentage of fat is quite surprising - although I guess if you're keeping carbs low, the fat content is bound to be high. Anyway, it certainly hasn't done my cholestorol any harm, so I'll stick with it

Smidge
 
If you agree with my firmly-held belief, based on American research in the 1970s, that fresh cream isn't fattening - it takes more calories to digest it than it actually contains - then all our doughnuts should come with cream but no jam! :thumbup: :lol:

:wink:

Viv 8)
 
Breakfast Calories Carbs Fat Protein
Morrisons - Unsmoked Back Bacon Rashers, 3 rasher (31.25g) 159 1 12 13
Large - Egg, 2 egg (53g) 180 0 9 12
Goldenfields - Pure Rapeseed Oil, 5 ml 41 0 5 0
Add Food Quick Tools 380 1 26 25
Lunch
Bacon quiche, 1 serving(s) 567 8 32 14
Add Food Quick Tools 567 8 32 14
Dinner
Morrisons - Skinless British Chicken Breast Fillets 100g, 165 g 252 0 6 50
Cabbage - Raw, 2 cup, chopped 43 10 0 3
Cauliflower - Cooked, boiled, drained, without salt, 6 flowerets 25 4 0 2
Bisto Best - Roast Beef Gravy, 50 ml 13 3 0 0
Add Food Quick Tools 333 17 6 55
Snacks
Cathedral City - Cheese, 20 g 83 1 0 0
Generic - Tea - Mug With 30ml Semi-Skimmed Milk No Sugar, 4 mug 64 6 2 4
Add Food Quick Tools 147 7 2 4

Totals 1,427Cal 33Carb 66Fat 98Protein

Is this a good day?
 
Yes brilliant!

Will work it out and post you a doughnut when I have a mo.
 
Here's a first attempt Sue.

I think something is not quite right with your totals. Your calorie total is 1427 but there is some simple maths you should be able to do to work out calories from grams of fat, carbs and protein. Basically every 1g of carb or protein counts as 4 calories and every 1g of fat counts as 9 calories. If you work that out using the totals you've given you get 33 x 4 + 66 x 9 + 98 x 4 = 1118 calories which is 300 less than your total. You wouldn't expect to get exactly the same but it should be closer than its showing.

I'll stick everything through the fatsecret web site as that is what I used for everyone else. When I've done that I'll update the doughnut for you.
 

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Thanks xyzzy, will look forward to it. The bacon quiche was home made, divided into 4. Used 1 tsp butter for frying small onion and 7 rashers back bacon chopped then added 7oz mature cheese grated, 3 eggs and 5oz double cream all mixed together over the bacon and onion. Hope this helps as well.
 
back home properly now and had chance to shop, so I'm back on the program (well for today anyway, tomorrow I have a meeting 150 miles away that's due to last all day)

Breakfast - 1oz cheddar and an apple
Lunch - 2 egg omelette
Mid Aft snack - handful pecan nuts and 2 low carb almond muffins (2g carb each)
Evening Meal - 3oz steak, 3 mushrooms, cauliflower and green beans. Strawberries (5), no added sugar jelly and double cream .. YUM!
 
My diet for today:

Breakfast I never eat


Lunch
Back Bacon Smoked Rashers, 3 rasher, 2 x fried eggs, portabello mushrooms 50g, avocado oil 1 tbsp

Calories 463 Carbs 4g fiber 1g Protein 14g Fat 34g

Dinner
Organic rump steak 165g sprouts 100g cauliflower 100g savoy cabbage 75g green beans 100g I also had a touch of mint sauce. All my veg is steamed.

Calories 496 Carbs 13g Fiber 5g Protein 52g Fat 24g Sugar 9g

Supper will be
100g Greek togurt, 30g strawberry's 30g blueberry's
Calories 127 Carbs 8g Protein 1g Sugar 1g Fat 14g

I will also at some point have a cup of coffee with 30mls single cream, and a cup of coffee with 30mls double cream

Calories 190 Carbs 2g Protein 2g Sugar 2g Fat 19g
 
Dinner and Supper ?

I think I may be missing something here !
 
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