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Old 05-09-2013, 03:11 AM   #1
84k
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Hi - i'm new, a couple of questions

This site is massive and looks to be a great resource, however, I'm 2 days into DANDR and it's shopping day and could do with some help.

I will eventual try and read most things, but need some advice for today please

The past 2 days I'm worried I've not been eating enough fat, I finished reading DANDR quicker than expected (in half a day ) and because I'm that type of person decided to jump right in the following day instead of setting a date, because I'd likely just keep putting it off.

so was working on limited food supply (and knowledge) so here's my meal plan for last 2 days:

meal 1 -
3 eggs scrambled in 20g butter with 30g cheddar cheese

meal 2 -
130g tuna, 2 tbsp mayo, 30g cheddar, 2tbsp dressing (American style house dressing -0.3g carbs, 0.3g sugars, 0.4g fibre so is that -0.1 net carbs?)

meal 3 -
150g chicken, 2tbsp mayo, 30g cheddar, 2tbsp dressing (American style house dressing -0.3g carbs, 0.3g sugars, 0.4g fibre so is that -0.1 net carbs?)

meal 4 -
pure whey protein shake (post workout)

according to an online food/fitness calculator, that puts me around:
1500 calories
18g carbs
133g protein
125g fat

Basically, how can I add lots more fat (about 500 calories) without bumping up my carbs? I don't like going 5 hours betweens meals as I have been doing, so would like to put a few snacks in between meals, so high fat low carbs ideas would be great. I've done my research and most peoples ideas generally revolve around cheese or eggs, and i'm at my limit for cheese consumption and don't want to eat more than 3 eggs a day, any suggestions?

I'm planning on staying on induction for several months as I have a lot to lose, but i'm quite happy with what i've been eating, it's manageable (although i'm swapping the tuna for prawns as i've gone off the taste) but if anyone could throw some ideas at that plan to help get my fat content up, that would be great.

I'm going to replace the seafood salad with a meal containing vegetables 3 days a week as the above plan is for my working day (11 hour shifts) hence the 2 salads as they are better for eating cold.

tl;dr need more fat, and snack ideas

Anyway, sorry for rambling on so much, and advanced thanks for any help.


Last edited by 84k; 05-09-2013 at 03:16 AM..
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Old 05-09-2013, 05:43 AM   #2
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Coconut oil is great for natural fats, as is avacodos. I'd be careful on the cheese. When I eat to much it stalls me. How about adding some hamburger meat?
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Old 05-09-2013, 05:47 AM   #3
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Regarding fruit drinks of the squash variety (that you mix of water) are these ok on induction(at all)?
Plain water gets tiresome after a while, the bottle says 0.9g carbs per 100ml and 0.3g of fibre...
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Old 05-09-2013, 06:04 AM   #4
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Quote:
Originally Posted by princessmommy View Post
Coconut oil is great for natural fats, as is avacodos. I'd be careful on the cheese. When I eat to much it stalls me. How about adding some hamburger meat?
I didn't think avocados were allowed on induction, aren't they high in carbs?
coconut oil sounds like a plan though, be an easy way to boost fat content in main meals, I was just going to load dishes with butter, infact, I just cooked my chicken for my salad in butter instead of on the grill

I'm hoping to get ground beef, beef, pork and lamb into my non working days, i've got 500g of minced beef for dinner, but don't know what i'm going to cook with it, was going to have half of the mince, but now I fear my protein content will go even higher (i weight-lift, so i've been on a high protein lifestyle) but need those fats...
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Old 05-09-2013, 06:18 AM   #5
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My recollection is one half of one small avocado a day is allowed on induction.
Their fat trumps their carbs, but they do have carbs which is why you are limited to one half I suspect. I sometime mix an avocao into chicken or tuna salad and that way dspread my avocado allowance over two days, as I hate to have half an avocado languishing in the frig.
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Old 05-09-2013, 10:52 AM   #6
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well, dinner was a bust for me.
I'm thinking the online calculator i've been using isn't that accurate, different to what DANDR tells me, and other sites, I can't seem to get a straight answer on any foodstuff.

Ended up just having the mince, 50g of chopped onion and a tsp each of garlic,cayenne and chili powder.

No idea what i'm going to do with a load of cauliflower, broccoli and asparagus!

I also don't know how i'm going to get fat level so much higher than protein, I want to eat around 130g - 1g per kg of bodyweight, but can't get fat levels much higher.

I know low fat is bad, but what's considered NOT low fat? is there a magic number to hit? does having a similar protein intake make that much of a difference?
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Old 05-09-2013, 03:29 PM   #7
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You can turn your cauliflower, broc and asparugus into soup or stir fry.
If you have too much for your daily allowance, freeze in single size protions.
I am not the one to anwer your question about fat, but someone will.
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Old 05-10-2013, 06:26 AM   #8
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The most accurate and comprehensive foodcount database is by the USDA
NDL/FNIC Food Composition Database Home Page
I use it all thetime.
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Old 05-10-2013, 06:38 AM   #9
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thanks DairyQueen

does anybody use the atkins one found here: http://www.atkins.com/getattachment/...unter.pdf.aspx

I just found it, but again, more confusion as it's different to stats published in DANDR 2002
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Old 05-13-2013, 07:39 AM   #10
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I use the federal web site but I track my results on a spreadsheet. The spreadsheet gives me a more accurate idea of what I am consuming. I keep track of each day so I can review previous days to see what changes in the diet affects my weight loss. I

I am lucky I love veggies so I eat veggies for snacks. A 100 grams of celery is only 1.4 net carbs.
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Old 05-14-2013, 04:52 AM   #11
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Eat the cauliflower raw with some blue cheese dressing, that will up the fat.
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Old 05-14-2013, 10:28 AM   #12
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I thought your numbers looked good.

This is my go to snack when I'm needing a fat snack. 1-2 tbsp cream cheese, 1-2tbsp butter, a few drops of liquid stevia. 10seconds in microwave, mix it all up and enjoy.
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