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Old 02-21-2013, 04:11 PM   #31
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You don't need tomake any adjustments for Protein. There is no subtraction for it. Net Carbs are the only thing you need to adjust.

just count your protein as is. Count your fat as is. Count your carbs minus your fiber.

Something interesting I learned, is that fiber is not calorie free but is around 2.2cal per gram because of bacterial digestion. That doesn't matter much if you are counting carbs and not calories, but if you're counting calories and have a lot of fiber it could affect the calorie count. But don't over think it all.
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Old 02-21-2013, 06:12 PM   #32
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Do I add the protein amount to my daily allowance? It had 3grams of protein.
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Old 02-21-2013, 10:55 PM   #33
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Yes, you would.

If you are counting protein as well as carbs then you would count any food you eat that day, even a snack. It DOES add up. Are you trying to limit your protein or are you trying to make sure to get enough protein? either way, if the number matter then you count everything you put in your mouth. If you snack on nuts, you'd count the protein in that. If you ate sugar free gelatin then you'd count that as well.
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Old 02-21-2013, 10:58 PM   #34
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Wahlwoman, how are you tracking your Macros to be sure you are getting 80g of protein and 30-40g of carbs?

A tracker will show you all three nutrients when you enter a food, so it will show you the carbs, the fat and the protein. What you would adjust would be either food quantity or food choices to get the ratio of nutrients you want.

So if you need more protein, but are near your carb limit, you could for example, eat that tuna salad in a bowl, or in half an avocado or with porkrinds, to get protein without carbs added. you don't adjust the numbers, you adjust what you eat.
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Old 02-22-2013, 10:18 PM   #35
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tracker

PerhaPs you can suggest a good tracker. Right now I'm just using some books and my notebook to keep tRack of my pRotein my caRbohydRates. Do I neeD to be tracking my fibers anD fatS too? I've encountered conflicting information from different reference sources, so it gets confusing.
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Old 02-23-2013, 12:35 AM   #36
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whatever tracker you use, just be consistent and use it all the time. That will avoid conflicting information.

You can find trackers online with a google search and then there is the USDA that most should be based on.

You only need to track fibers and fats if you are trying to keep a certain ratio, for example EFGT has a ratio between fats, carbs and protein, so you'd need to track all three, I personally track fiber in order to calculate net carbs, so there is that.

Besides that, I'm just curious what all the other numbers are, I got some surprises about the foods I ate when I looked at everything about them. It was and is educational.
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