I think I messed up my 1st DD plan with whey protein...

razberry · 04-16-2012, 09:17 AM

I had bulk whey protein from the grocery store with no nutritional content on label. Planned my 1st low-carb Down Day with two 1 cup containers with 1/2cup light soy milk (5 net carbs per cup and 60 calories) and 1/2 cup almond/coconut milk blend (0 net carb per cup and 45 calories) to make 1 cup of "milk". Then I added some 0 calorie/carb raspberry liquid to each one and about 1 heaping T. of the whey protein powder to each and shook them up. Tasted good, but the powder didn't mix well. Thought I'd look up the protein powder calories when I got to work, and looks like there's some variation and it may be pretty high in calories for my 1st down day. I'm thinking I'm closer to the 1 scoop. Darn it.
Popular Serving Sizes of Protein Powder Fat(g) Carbs(g) Prot(g) Calories
1 tbsp 0.06 9.52 2.64 49 calories
1 scoop 0.13 20.96 5.81 107 calories
1/4 cup 0.24 38.10 10.56 194 calories

So that's 53 calories per cup combined for the "milk", + the whey protein @ 107 per each container. For breakfast I drank 1 cup Light Soy Milk (60 calories) with 1/4 C. Original Fiber One (30 cals, 6 carbs, 1 protein) with 1/2 packet of Stevia. So for bkfast, lunch, and afternoon gives total day calories before supper tonight: 408. Not great. What in the world will I eat tonight for 92 calories???? Looks like I'll have to find a lower calorie way to get in my protein on down days. I'd made a big pot of chicken soup with celery and mushrooms, but was afraid I couldn't calculate the calories correctly for today.

Beeb · 04-16-2012, 09:31 AM

Quote:

Originally Posted by razberry

I had bulk whey protein from the grocery store with no nutritional content on label. Planned my 1st low-carb Down Day with two 1 cup containers with 1/2cup light soy milk (5 net carbs per cup and 60 calories) and 1/2 cup almond/coconut milk blend (0 net carb per cup and 45 calories) to make 1 cup of "milk". Then I added some 0 calorie/carb raspberry liquid to each one and about 1 heaping T. of the whey protein powder to each and shook them up. Tasted good, but the powder didn't mix well. Thought I'd look up the protein powder calories when I got to work, and looks like there's some variation and it may be pretty high in calories for my 1st down day. I'm thinking I'm closer to the 1 scoop. Darn it.
Popular Serving Sizes of Protein Powder Fat(g) Carbs(g) Prot(g) Calories
1 tbsp 0.06 9.52 2.64 49 calories
1 scoop 0.13 20.96 5.81 107 calories
1/4 cup 0.24 38.10 10.56 194 calories

So that's 53 calories per cup combined for the "milk", + the whey protein @ 107 per each container. For breakfast I drank 1 cup Light Soy Milk (60 calories) with 1/4 C. Original Fiber One (30 cals, 6 carbs, 1 protein) with 1/2 packet of Stevia. So for bkfast, lunch, and afternoon gives total day calories before supper tonight: 408. Not great. What in the world will I eat tonight for 92 calories???? Looks like I'll have to find a lower calorie way to get in my protein on down days. I'd made a big pot of chicken soup with celery and mushrooms, but was afraid I couldn't calculate the calories correctly for today.

YOU WILL BE FINE, LIFE HAPPENS!!

razberry · 04-16-2012, 11:11 AM

So, should I count this as an Up day, then? I'll probably be eating about 600-700 calories if I eat a 250 calorie supper tonight. I think I need to read up a bit more about the plan.

DD80 · 04-16-2012, 11:17 AM

600-700 cals is not an UD. This is definitely a DD. My DDs are typically between those numbers. Don't worry about EXACT calories. If you look at the JUDDD calculator, it gives you DD %'s for different rates of weight loss and maintenance. Run your numbers for all the weight loss %'s and you will get your range for DDs. It will make you feel better for when you have a DD like today.

Beeb · 04-16-2012, 11:55 AM

I do 700 calorie DDs and always have. Make this a DD, and enjoy JUDDD!

mykidsteacher · 04-16-2012, 07:57 PM

It's still a DD. Just go with it, do an UD tomorrow, and you get another shot at a DD the next day.

It really is ok.

gotsomeold · 04-17-2012, 02:49 AM

This is a learning experience.

600 - 700 cals is an not unusual beginning DD for many successful JUDDD BUDDDs. AND you learned a valuable lesson. Not a bad start at all.

MintQ8 · 04-17-2012, 03:27 AM

And for future reference - on what you can do for 92 calories.

Big Salad (4 cups = 50 cals approx) with a little low fat danish fetta cheese (have a small amount for example 15gms - 1/2-3/4 of oz = 28 cals - packs a taste punch)

Cabbage dish (huge thread on this - 3 shredded cups = 50 cals) Light Laughing Cow Cheese (23 cals for one wedge) and a little of something to yuck it up!

Have you discovered Shirataki Noodles yet?

Rice Cakes with a low cal spread (protein based if you can), low cal pickles, salsa

Baked Mushrooms
Baked Tomatoes with some anchovies on top
Small salad

Check the DD food thread.

And don't worry - 700 cals is fine on a DD!

Horsetrainer110 · 04-17-2012, 03:47 AM

I think that's a great first DD!!!

Lianora Mosswood · 04-17-2012, 04:53 AM

It sounds like you did well! My DD has generally been 700 cals all along, sometimes a bit more or less, and I'm losing. It might take you a few days of the cycle to find a groove you can live with.

Kissa · 04-17-2012, 03:13 PM

See, you did great? We worry too much. Relax, rotate, rejoice.

tiva · 04-17-2012, 06:22 PM

Good news: You actually took in fewer calories than you suspected. I use NOW whey protein powder, which is 105 calories per scoop (28 gm). I just went and measured, and one scoop is equal to 5 level tablespoons. So if you had a heaping tablespoon, that was probably closer to about 40 calories, not 105.

The real lesson here? Measure accurately! Never use a heaping spoonful, since you really have no way of knowing how much you've used. One tablespoon? 2? 3? Who knows? Try not to use soup spoons or coffee spoons either. Instead, use real measuring spoons and level them off carefully if you want an accurate calorie count. Weighing is most accurate (good digital scales are only about $15).

04-16-2012, 09:17 AM	#1
razberry Major LCF Poster! Join Date: Apr 2003 Location: Texas Posts: 1,474 Gallery: razberry WOE: lower carb/low-glycemic w/portion control	I think I messed up my 1st DD plan with whey protein... I had bulk whey protein from the grocery store with no nutritional content on label. Planned my 1st low-carb Down Day with two 1 cup containers with 1/2cup light soy milk (5 net carbs per cup and 60 calories) and 1/2 cup almond/coconut milk blend (0 net carb per cup and 45 calories) to make 1 cup of "milk". Then I added some 0 calorie/carb raspberry liquid to each one and about 1 heaping T. of the whey protein powder to each and shook them up. Tasted good, but the powder didn't mix well. Thought I'd look up the protein powder calories when I got to work, and looks like there's some variation and it may be pretty high in calories for my 1st down day. I'm thinking I'm closer to the 1 scoop. Darn it. Popular Serving Sizes of Protein Powder Fat(g) Carbs(g) Prot(g) Calories 1 tbsp 0.06 9.52 2.64 49 calories 1 scoop 0.13 20.96 5.81 107 calories 1/4 cup 0.24 38.10 10.56 194 calories So that's 53 calories per cup combined for the "milk", + the whey protein @ 107 per each container. For breakfast I drank 1 cup Light Soy Milk (60 calories) with 1/4 C. Original Fiber One (30 cals, 6 carbs, 1 protein) with 1/2 packet of Stevia. So for bkfast, lunch, and afternoon gives total day calories before supper tonight: 408. Not great. What in the world will I eat tonight for 92 calories???? Looks like I'll have to find a lower calorie way to get in my protein on down days. I'd made a big pot of chicken soup with celery and mushrooms, but was afraid I couldn't calculate the calories correctly for today. __________________ 1st goal - get below 250 again 2nd goal - get to 222 [img]3rd goal - get to Onederland!!! Make a lifestyle/eating change forever Down 23 pounds after starting back 07/06/12

04-17-2012, 03:27 AM	#8
MintQ8 Very Gabby LCF Member!!! Join Date: Jul 2002 Location: Gold Coast, the Land Down Under Posts: 4,169 Gallery: MintQ8 Stats: 264.6/220.2/140 WOE: Paul McKenna's Hypnotic Gastric Bypass Start Date: 23 February 2013	And for future reference - on what you can do for 92 calories. Big Salad (4 cups = 50 cals approx) with a little low fat danish fetta cheese (have a small amount for example 15gms - 1/2-3/4 of oz = 28 cals - packs a taste punch) Cabbage dish (huge thread on this - 3 shredded cups = 50 cals) Light Laughing Cow Cheese (23 cals for one wedge) and a little of something to yuck it up! Have you discovered Shirataki Noodles yet? Rice Cakes with a low cal spread (protein based if you can), low cal pickles, salsa Baked Mushrooms Baked Tomatoes with some anchovies on top Small salad Check the DD food thread. And don't worry - 700 cals is fine on a DD! __________________ Vicky 0 23 February 2013 -1

Thread Tools
Show Printable Version
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

04-16-2012, 11:11 AM	#3
razberry Major LCF Poster! Join Date: Apr 2003 Location: Texas Posts: 1,474 Gallery: razberry WOE: lower carb/low-glycemic w/portion control	So, should I count this as an Up day, then? I'll probably be eating about 600-700 calories if I eat a 250 calorie supper tonight. I think I need to read up a bit more about the plan.

04-16-2012, 11:17 AM	#4
DD80 Major LCF Poster! Join Date: Jan 2012 Location: Desert Southwest Posts: 1,164 Gallery: DD80 Stats: 188/165.0/145 5'10" WOE: Zoneish, Organic, GrassFed Start Date: 1/10/12 Medi, 2/9/12 First UD, 1/1/13 New Plan	600-700 cals is not an UD. This is definitely a DD. My DDs are typically between those numbers. Don't worry about EXACT calories. If you look at the JUDDD calculator, it gives you DD %'s for different rates of weight loss and maintenance. Run your numbers for all the weight loss %'s and you will get your range for DDs. It will make you feel better for when you have a DD like today.

04-16-2012, 11:55 AM	#5
Beeb Why wait, just do it NOW! Join Date: Feb 2004 Location: Where Super Storm Sandy Wiped Out All My Childhood Memories!! Posts: 11,759 Gallery: Beeb Stats: 152 WOE: Thintuition - Intuitive Eating	I do 700 calorie DDs and always have. Make this a DD, and enjoy JUDDD!

04-16-2012, 07:57 PM	#6
mykidsteacher Major LCF Poster! Join Date: Jan 2012 Posts: 2,280 Gallery: mykidsteacher Stats: 152/124-126/125 5'4" WOE: Primal as of Aug 2011/JUDDD (started 1/13/12) Start Date: Aug 2011/I've been maintaining since April 2012	It's still a DD. Just go with it, do an UD tomorrow, and you get another shot at a DD the next day. It really is ok.

04-17-2012, 02:49 AM	#7
gotsomeold Very Gabby LCF Member!!! Join Date: Sep 2011 Location: Asheville, NC / Marietta, Ga Posts: 3,287 Gallery: gotsomeold Stats: 175/127.6/GOAL at 128, size six fits! 5'4, 60yo WOE: JUDDD, PHD Start Date: LC/EFGT - 9/15/11, JUDDD - 1/1/12	This is a learning experience. 600 - 700 cals is an not unusual beginning DD for many successful JUDDD BUDDDs. AND you learned a valuable lesson. Not a bad start at all.

04-17-2012, 03:47 AM	#9
Horsetrainer110 Blabbermouth!!! Join Date: Nov 2002 Location: on the back of a horse Posts: 5,028 Gallery: Horsetrainer110 Stats: 189/177/140 then we'll see WOE: Atkins Start Date: 1/15/03(then lost 96 lbs) 3/5/12 (now)	I think that's a great first DD!!!

04-17-2012, 04:53 AM	#10
Lianora Mosswood Senior LCF Member Join Date: Oct 2011 Location: Near Oregon old growth Posts: 135 Gallery: Lianora Mosswood Stats: 165/121/115 5'3" 54 yrs WOE: locarb primal juddd Start Date: January 2011	It sounds like you did well! My DD has generally been 700 cals all along, sometimes a bit more or less, and I'm losing. It might take you a few days of the cycle to find a groove you can live with.

04-17-2012, 03:13 PM	#11
Kissa Way too much time on my hands! Join Date: Sep 2006 Location: London UK Posts: 16,464 Gallery: Kissa Stats: 184/124/126 5'3" Age 65 WOE: JUDDD/5:2 Start Date: 2001 Atkins -50 2011 JUDDD - 10	See, you did great? We worry too much. Relax, rotate, rejoice.

04-17-2012, 06:22 PM	#12
tiva Major LCF Poster! Join Date: Jan 2003 Location: Sweden for the year Posts: 2,909 Gallery: tiva Stats: 5"6", 157/136/135, 51 yo WOE: LCHF Primal Start Date: 12/02	Good news: You actually took in fewer calories than you suspected. I use NOW whey protein powder, which is 105 calories per scoop (28 gm). I just went and measured, and one scoop is equal to 5 level tablespoons. So if you had a heaping tablespoon, that was probably closer to about 40 calories, not 105. The real lesson here? Measure accurately! Never use a heaping spoonful, since you really have no way of knowing how much you've used. One tablespoon? 2? 3? Who knows? Try not to use soup spoons or coffee spoons either. Instead, use real measuring spoons and level them off carefully if you want an accurate calorie count. Weighing is most accurate (good digital scales are only about $15).