BMR!!! Eating To your BMR... No Matter What!

[Ilpirata]

Neena,
Did you plug all that food into fitday to get the exact calorie count? You are aiming for like 1800 to 2000 calories a day right? I make my EC with more CO than you use which I think makes it more filling. If you're wanting to eat more real food then yes I would cut out one of them probably the dinner one and replace those calories with food calories. If you've been using fitday what do your totals look like as far as percent of fat, protein and carbs?
Also, are you losing still or are you stalled?
I tried to read back in your posts but don't think I saw that info.
Also, I'm confused about the light table cream> I don't think I'm familiar with this. How does it compare with heavy whipping cream? Could you get more bang for your buck by using a smaller amount of whipping cream than the amount of light cream you are using?

[Ilpirata]

I think this thread will really help me grapple with learning my carb counts and calorie values, something I've procrastinated on learning. Thanks for the support and kind encouragement to get my calories up to a life-sustaining level. I've got to get more strength in my muscles, so I can walk, rise, move myself and improve balance. This weak state is a very scary way to live.

Good for you on that fitday! Its daunting at first but as you get more used to it it gets alot better. It took several weeks for me to really get in the habit to where it wasn't a hassle anymore.

And good for you getting to your BMR too. I know its not always easy for you. As we go along you can fine tune it... adjusting the exact amount of CO you use in your hot slosh etc.

I'm loving how accountable this is making me especially with my tracking.
Speaking of tracking, here's my totals today:

B: Chai Tea with 1 Tbs CO and 1 fl oz heavy cream

L: 6 oz can tuna, 3 TBS mayo, 1 cup celery

sn: 1 C green beans w/ 2 Tbs Blue cheese dressing

After work: EC made with 1 TBS CO, 1 Fl Oz heavy cream, 2 eggs and 1 splenda diet root beer

D: 9 oz coullette steak fried in butter and 2 eggs. 1 C lettuce with like a tsp of ranch.

TOTALS:

Total: 2135
Fat: grams-160 cals from-1439 percent-68%
Sat: 67 606 29%
Poly: 32 290 14%
Mono: 46 410 20%
Carbs: grams-21 cals from-59 percent-3%
Fiber: 7 0 0%
Protein: grams-151 cals from-605 percent-29%

Wow, I'm REALLy happy with those ratios although maybe closer to 5% carbs would be better. I'm trying to up those to like 25 grams a day. Just to climb the carb ladder a bit. The good news is I used to get alot of my carbs from splenda packs which I don't use anymore. Now they all come from veggies!
Alcohol: 0 0 0%

[Ilpirata]

NEENA!!!
Woah, i just noticed NO VEGETABLES>
whoops, sorry for yelling, but I really think you should add some in! They are practically zero calories. The fiber and bulk will help you feel full. Are you doing Atkins? If you're doing atkins you definately need to be eating at least two cups of salad a day better two cups of salad plus one cup of other low carb veg. I feel strongly this will help you feel alot more satified with your WOE.

[Zer]

One way to work vegies in might be Crack Slaw:

Crack Slaw (definitely addictive!) ~ Serves 2

1. Prepare brown rice according to its package directions

2. While the rice is cooking, in a medium skillet or wok, brown the ground beef over medium heat until no longer pink. Remove the beef from the skillet, drain and set aside.

3. Heat sesame oil in the skillet over med-high heat. Add garlic and green onions; stir-fry for 2 min. Add the broccoli slaw and cabbage; stir-fry for 2 min. Add rice and soy sauce, stir-fry for 2 min.

4. Return the cooked ground beef to skillet with rice and vegetable mixture and season with red pepper flakes, to taste. Stir until ingredients are well combined and heated through, about 2 minutes.

5. Divide into two portions.

Brown rice? Love that chewy stuff, but it can be dropped or maybe quinoa can be substituted for more protein than rice offers. Lots of fire kicks things up a notch for a metabolism to burn fat faster!

And I no longer consider 1/4# of beef a portion. Do you?

[hummingbird11]

Your carbs seem fine to me. I shoot for 5%.

Originally Posted by Cyard

Here are my numbers today:

Total: 1979
Fat: 157 1411 72%
Sat: 59 534 27%
Poly: 17 152 8%
Mono: 46 412 21%
Carbs: 43 120 6%
Fiber: 13 0 0%
Protein: 108 433 22%
Alcohol: 0 0 0%


Did better, but too high on the carbs! Yikes!

K and Gina: I'm also brunette if I don't go to the stylist I'm 5'9'', though, so I'm the weird triplet!

[hummingbird11]

CONGRATULATIONS!! I look forward to reading about your progress as you get stronger and slimmer!!

Originally Posted by Zer

If I had done my FitDay tally as I ate today, I'd have skipped the 8pm hot slosh and maybe done a tin of sardines instead, thus saving myself 500calories or so.

But this is the most thorough tally I've ever done with FitDay and now I've got a lot of my daily food items loaded into FitDay, so it will be easier to compute as I go - and even to plan a proper day's menu ahead of time. That's progress!

Thanks for encouraging me to wade into FitDay and find out how it works!

[hummingbird11]

Originally Posted by Ilpirata

The good news is I used to get alot of my carbs from splenda packs which I don't use anymore. Now they all come from veggies!

:hea rt:

[hummingbird11]

hey Neena! good to see you again! nothing green?? where are your veggies girlfriend??

if you don't like greens, place a couple cups of spinach/broccoli in the blender w/ strawberries & almond breeze + PP, raw eggs, etc - I promise you won't taste the veggies!

Originally Posted by neenaE

Gals,
I find I have no trouble getting up to the 2000 cal mark. I don't feel like I'm eating a bunch either.
See what yall think, please =(

B- EC 1egg ,2tb light table cream, 1 scoop protein powder,vanilla, splenda, 1tsp. CO
2 cups coffee with 4 tbs lght table cream
1fried egg w/ 1tsp.mayo or whipped cream cheese
L- EC (same as above)
1 can albacore tuna
1tb mayo
S-1string cheese
SF jello w/ SF whipped cream
D- EC same as above, but w/ 2 eggs
1cafe w/ LT cream davincis
2 oz cooked ground beef
4 gg bran crisps (says 0 carbs) (1 has 16 cal)
1 tbs whipped cream cheese (35 cal)
1 tbs olive oil buttery spread (50 cal)
1tsp mayo

So I am counting this to be over 2000 calories. It doesn't feel like alot. Maybe I'm just a big fat glutton, who can't get enough! that wouldn't surprise me none. That's what got me here in the first place.
I love the EC, maybe I should lay off those so I can cut back a bit.
What do yall suggest?

Thanks Yall!! =)

[JerseyGirl1969]

Originally Posted by Ilpirata

O gosh, thank! thats me exotic gypsy blood I suppose.
Il Pirata is Italian for The Pirate (feminine version)
I shortened my usual screen name which is Il Pirata Matto (The crazy pirate lol)

You and I could be cousins...we look alike. PM your email and I'll share a pic and you'll see.

[JerseyGirl1969]

How's everyone doing?

I'm actually up 2lbs (272.2), but it's water from muscle building, I'm sure. Given my activity (strength training, etc.), and that we did supersets this week, I know the scale will fluctuate. It's only about GENERAL trends that we should watch, and I'm down in general, so....

[LoraJR72]

Okay..okay..I was a little confused about the BMR. I hope someone can clear this up for me.

For my height, 5'6" at 130-135lbs. the BMR states 1387.95
Total number of calories to maintain weight is 2151.3225
Total number of calories if I want to lose weight 1721.058 (I knocked off 20%)

I'm doing portion control per Doc's orders but I know there are days (most of the time) when I eat far less than 1700 and far more than 2100.

Here's my menu for today and tell me what you think.

Breakfast: 3oz. nonfat Greek yogurt, 1 green apple, 1oz Newman's Bran Flax Cereal, 3oz. 1% milk

Lunch: 4oz. tuna with mayo, 6oz. broccoli, 6oz. green salad, 2tbs. EVOO

Dinner: 4oz. steak, 6oz. steamed carrots, 6oz. salad, 2tbs. EVOO

[neenaE]

Gals,
the reason for the absence of veggies is I was trying to fat fast and I thought it would mess me up. I LOVE veggies.
Maybe I could add some in. Afew cups shouldn't kick me out of ketosis, should it?
I exercised like wild yesterday. I'm up 0.02 this am to 161.6. must be fluid.
I will have 1000 calories after lunch.
I am trying to get to 2000 even.

Got to go to work!
Thanks for da luv!!!
I am prayin for us!

[Cyard]

HB: I am trying to stay closer to 20g of net carbs per day, but I really really miss my fawn shake. I dropped it to lower carbs to break a stall. Now that I am eating to BMR maybe I can add it back?? Wonder if I would still lose at around 40 carbs/day??

[Zer]

I'm already 500cals toward my daily BMR:2423cals - and 40g protein toward my 150g protein goal too. That's what I figure for my hot slosh of WPP with espresso crystals and raw cacao and 4 big spoonfuls of VCO (about 1/2C) to get my fat percentage up where I want it - close to 75%.

Got to recompute my hot slosh, I think, as I was using just 2 big spoons of VCO when I loaded the ingredients into FitDay a while back. Since I'm boosting my fats by using VCO, I may be quite a bit over 500cals in my 16oz hot slosh now.

One thing is for sure, that morning charge of protein still gives me a kickstart. Makes me feel so COMPETENT, fueling my cells to cope with moving my body around and to provide what my cells need to do their work inside this big body.

Competent? Yep, it's a new feeling for me. I'm more used to feeling confused and INcompetent about nutritional stuff. Angry and confused. Baffled about my urges to stuff carby calories into me. All of that is now a fleeting memory. My current thrust is to get my full BMR:2423cals into me - NO MATTER WHAT - and to do it with FitDay showing me a good LC/Atkins ratio of 75%fat, 20%protein and 5%carbs from brilliant vegies as often as possible. That's my goal. Not so much fear of carbs as I've lived with for so long that I'm embarrassed to admit.

One of the things I like about LCFriends is how many people are getting smart about eating long before they hit their 60s. For me, it's all come late. Better late than never, for sure. But I'm happy for all the younger folk on this forum who are not wasting their life by eating empty carbs as I did.

Regrets? Yeah. I've got some regrets.

But I'm a happy LC'er today. I'm off to nail my tally of food at FitDay! Yay!

[Zer]

Originally Posted by Cyard

HB: I am trying to stay closer to 20g of net carbs per day, but I really really miss my fawn shake. I dropped it to lower carbs to break a stall. Now that I am eating to BMR maybe I can add it back?? Wonder if I would still lose at around 40 carbs/day??

I'm aiming for a 5%carb segment at FitDay, while I accomplish my BMR:2423cals - and I plan on doing a Fawn shake and on sprouting my own broc sprouts as soon as I get my ducks in order and have on hand what I need to do it. I've got a Braun whizBANG stick that I'm hoping will chop fine the 5C of greens that seem basic to a Fawn shake - and I'm not yet sure what else I need to have on hand. Aloe juice. Yoghurt. Berries too. Sure sounds like a great way to accomplish a day's worth of vegies without a lot of chewing. Yep, Fawn shake is high on my list of stuff to learn as a basic LC menu item. Anyone else sprouting your own greens?

[GME]

Originally Posted by Ilpirata

That's okay, we'll just wear two inch heels!

Then I would be the weird one- the one in the cast

There is a restaurant near here called Il Pirata that makes one mean ribeye topped with asparagus & shrimp in hollandaise suace. Mmmmmmmmm

[Ilpirata]

the reason for the absence of veggies is I was trying to fat fast and I thought it would mess me up. I LOVE veggies.

Ugh the fat fast. Ugh! I've done this before. The version that Dr. A Describes in the book only allows 1000 calories per day though and is only for 3-5 days. I'd get off that version you're doing!

[Cyard]

Zer: I the fawn shake, it keeps you full for HOURS. My version is:

5c greens
1/2 c. aloe juice
1/4 cup flax
1/2 cup yogurt (fawn uses a whole cup, I think, but I don't want that many carbs_
2T nat. peanut butter
1/4-1/2 cup berries
**sometimes** I add 1/4 c. coconut milk or a scoop of coconut oil.

[Ilpirata]

Okay..okay..I was a little confused about the BMR. I hope someone can clear this up for me.

For my height, 5'6" at 130-135lbs. the BMR states 1387.95
Total number of calories to maintain weight is 2151.3225
Total number of calories if I want to lose weight 1721.058 (I knocked off 20%)

I'm doing portion control per Doc's orders but I know there are days (most of the time) when I eat far less than 1700 and far more than 2100.

Here's my menu for today and tell me what you think.

Breakfast: 3oz. nonfat Greek yogurt, 1 green apple, 1oz Newman's Bran Flax Cereal, 3oz. 1% milk

Lunch: 4oz. tuna with mayo, 6oz. broccoli, 6oz. green salad, 2tbs. EVOO

Dinner: 4oz. steak, 6oz. steamed carrots, 6oz. salad, 2tbs. EVOO

Lora,
Which program are you following? I do Atkins which doesn't include cereal and milk, or really carrots even. Your menu doesn't look like a typical Atkins menu to me. It looks like a typical low fat low calorie diet. what are the totals for the above foods? Total calories, fat, protein & carb count for the day?
For me the idea of BMR eating is to never ever eat below my BMR no matter what. I believe that eating under it damages my metabolism and brought my weightloss to a halt. I also wholeheartedly believe in Atkins so my goal every day is to eat an Atkins menu with enough calories to always reach my BMR. I'm eating Atkins foods, basic Atkins ratios, and my BMR calories.
So I guess what i'm saying is its hard to answer you without knowing which program you are following.

[Ilpirata]

HB: I am trying to stay closer to 20g of net carbs per day, but I really really miss my fawn shake. I dropped it to lower carbs to break a stall. Now that I am eating to BMR maybe I can add it back?? Wonder if I would still lose at around 40 carbs/day??

How many carbs are in the fawn shake? I am VERY wary of carbs. I have been eating at induction levels this whole time, so under 20 a day. Recently I am trying to up them to 25. I know with Atkins we are supposed to climb the carb ladder slowly. 5 grams at a time. If the fawn shake has more than five carbs maybe you can try adding just half of it a day? I believe it is best to only inrease your carbs by 5 g at a time. so go from 20 to 25, eat at 25 for several weeks before you go up to 30, etc.

[Ilpirata]

There is a restaurant near here called Il Pirata that makes one mean ribeye topped with asparagus & shrimp in hollandaise suace. Mmmmmmmmm

REALLY!!!! That is Amazing. Now I want to go to that restaurant. Which I will forever think of now as *my* restaurant lol.

[Ilpirata]

216!

Okay, I'm blowing up our thread, lol.
216 this morning!!!! Its not a NEW number, its a number I've glimpsed before right after TOM a few weeks ago, BUT its down 2 from when we started this on Monday and its five below the 221 that is the top of the weight swing range I've been in for months. So, definately feeling good about everything. If this BMR eating gets me to a new number below 216... watch out I'll be beside myself!!

[Ilpirata]

I'm aiming for a 5%carb segment at FitDay, while I accomplish my BMR:2423cals

Me too... (ISH)
I guess maybe slightly higher since I'm trying now to eat to 25g veggie carbs a day instead of under 20. I've been careful to eat them with protein and/or fat for blood sugar protection purposes.

Got to recompute my hot slosh, I think, as I was using just 2 big spoons of VCO when I loaded the ingredients into FitDay a while back. Since I'm boosting my fats by using VCO, I may be quite a bit over 500cals in my 16oz hot slosh now.

Ah yes, I DEFINATELY recommend this - as well as using a REAL measuring spoon to measure your TBS. CO is so packed in fat and calories I think its important to be very accurate with the measurement and calculation.

You're doing good girl! Hang in there.

[hummingbird11]

Veggies don't kick you out of Ketosis at all !! Veggies are a huge part of Atkins and his Ketosis therory! Have you read DANDR? You are suppposed to have 2-3 cups of Greens per day. I read on the Ketogenic thread that as long as you're under 100g of Carbs per day, you're in Ketosis. Now, sticking to 20-30-40 carbs per day is much deeper Ketosis. Eat your veggies!!

Originally Posted by neenaE

Gals,
the reason for the absence of veggies is I was trying to fat fast and I thought it would mess me up. I LOVE veggies.
Maybe I could add some in. Afew cups shouldn't kick me out of ketosis, should it?
I exercised like wild yesterday. I'm up 0.02 this am to 161.6. must be fluid.
I will have 1000 calories after lunch.
I am trying to get to 2000 even.

Got to go to work!
Thanks for da luv!!!
I am prayin for us!

[hummingbird11]

Originally Posted by Ilpirata

216!

Okay, I'm blowing up our thread, lol.
216 this morning!!!! Its not a NEW number, its a number I've glimpsed before right after TOM a few weeks ago, BUT its down 2 from when we started this on Monday and its five below the 221 that is the top of the weight swing range I've been in for months. So, definately feeling good about everything. If this BMR eating gets me to a new number below 216... watch out I'll be beside myself!!

[hummingbird11]

Here's the Recipe that Fawn gave me. I just tried it for the 1st time yesterday and it was awesome. As soon as I have a chance to calculate the macros I will share with you.

4 cups organic green veggies (kale, cabbage, collard, chard, spinach, broccoli)
1 cup yogurt and/or kefir
2 tbs. peanut butter (I left this out & added 1 scoop Jay Robb's PP - strawberry flavor)
2 tbs. flax seed (I have a vitamix so it blends these otherwise use a coffee grinder)
1 tbs. chloriphyl
1/2 cup frozen blueberries (I used fresh strawberries)
1 tbs. coconut oil
1/2 cup aloe vera juice
1 tbs. bee pollen (Local for allergy relief - you must work up very slowly to this amount)
1 raw egg

blend and enjoy!

Originally Posted by Cyard

Zer: I the fawn shake, it keeps you full for HOURS. My version is:

5c greens
1/2 c. aloe juice
1/4 cup flax
1/2 cup yogurt (fawn uses a whole cup, I think, but I don't want that many carbs_
2T nat. peanut butter
1/4-1/2 cup berries
**sometimes** I add 1/4 c. coconut milk or a scoop of coconut oil.

[JerseyGirl1969]

Yeah K! How cool!

[LoraJR72]

Originally Posted by Ilpirata

Lora,
Which program are you following? I do Atkins which doesn't include cereal and milk, or really carrots even. Your menu doesn't look like a typical Atkins menu to me. It looks like a typical low fat low calorie diet. what are the totals for the above foods? Total calories, fat, protein & carb count for the day?
For me the idea of BMR eating is to never ever eat below my BMR no matter what. I believe that eating under it damages my metabolism and brought my weightloss to a halt. I also wholeheartedly believe in Atkins so my goal every day is to eat an Atkins menu with enough calories to always reach my BMR. I'm eating Atkins foods, basic Atkins ratios, and my BMR calories.
So I guess what i'm saying is its hard to answer you without knowing which program you are following.

It was the Food Addicts in Recovery Anonymous program (aka Portion Control). I have not tried Atkins. After reading a couple of threads, there is definitely a lot of confusing information out there!

My nutritionist and I will go over my food plan tomorrow and tweak it. I do believe she will have me eat more protein/fat/calories as I am an active gym goer.

I did plug my food into Fitday but was confused. I figured my calories the old fashioned way and it came out between 1100-1375 daily.

[Cyard]

My version of the fawn shake comes out to be about 20g of carbs. However, I had previously "climbed the carb ladder (albeit not "exactly" how one should)" and was losing when drinking the shake and staying at about 40g of carbs. When I stalled, I went back to induction level. Then I started eating to BMR. I found that, when I upped the carbs, I instinctively lowered cals/fat. I'm wondering if I can eat to BMR at 40g of carbs? My body was much happier with the shake. I actually FELT better. Weird, eh?

[Ilpirata]

I did plug my food into Fitday but was confused. I figured my calories the old fashioned way and it came out between 1100-1375 daily.

Well for the premise of this challenge you should always be eating to your calculated BMR of 1700... never less. No Matter What.
Its the maximum number of calories that I don't want to get into. You said there are days where you eat well over 1700. On Atkins that is perfectly acceptable but your plan may be different. So, for the purposes of this challenge, log and track your food and make sure you are eating to your BMR of 1700 every single day. It may be a big change, but you can do it!