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Old 04-03-2013, 10:59 AM   #1
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Join Date: Oct 2006
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Stats: 157.8/145/125 at 5'2"
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Start Date: 4/1/12 back on plan w/exercise
carb, protein, fat ratio recommendatiion?

Hi all,
What is the recommended ratio for Atkins? I was just tracking my intake and wondering why I don't lose weight...I only ended up with 1554 calories, but was up to 123 grams fat, 76 g protein, 29 g net carbs....but I did an hour of exercise (walking)....do you think I might be under-eating and thus my weight loss for almost 3 weeks now has only been 2.8 pounds? Thank you for any suggestions...
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Old 04-03-2013, 11:12 AM   #2
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I do not think you are undereating. At your height and weight, almost 1600 is fine, and might even be too many calories.

I wouldn't focus on ratios so much at the beginning, just on staying below a certain carb level and making sure you are eating until you are full and not stuffed.

You say 30 net carbs, how many total? What are you subtracting? You should only really be subtracting fiber in vegetables, and not going by the magical carb counts in things like bars and products (If you eat those). What do you usually eat?

Last edited by nolcjunk; 04-03-2013 at 11:15 AM..
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Old 04-03-2013, 11:40 AM   #3
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Quote:
my weight loss for almost 3 weeks now has only been 2.8 pounds
Unless you are really young and/or male, that's a perfectly healthy rate of loss.
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Old 04-03-2013, 11:45 AM   #4
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IMO that looks good, and I agree that that's a healthy rate of loss... congrats, and keep it up! You'll see the results eventually, trust me. Like everyone says, it's a marathon... not a sprint!
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Old 04-03-2013, 12:36 PM   #5
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Join Date: Oct 2006
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Stats: 157.8/145/125 at 5'2"
WOE: Low Carb my way
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Thank you, will continue (see message)

Thank you for your responses. I did lose 9 inches so far, so should be going by overall how things are going instead of focussing on weight loss alone, and I feel better!! I did subtract for the sunflower seed fiber and brocolli and lettuce..but here is my day's menu:
Breakfast/snack:
5 coffees w/2 tablespoons half & half
Homemade crustless spinache quiche 1 slice
2 slices american cheese
1 ounce hulled sunflower seeds

Lunch:
1 1/2 cup salad w/avocado slices and tomato w/oil and vinegar (2 T)

supper:
1 c chopped brocolli
6 oz cooked ground beef hamburger

Thank you for any and all suggestions, it keeps me motivated!!!!
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Old 04-03-2013, 02:40 PM   #6
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Wow, nine inches!! That is fantastic!

Quote:
Thank you for any and all suggestions, it keeps me motivated!!!!
Since you asked...
I'd replace the half/half with cream... and is that 2T for five cups or 2T in each cup?
I'd also replace the fake cheese with real cheese.
That doesn't look like much protein, either.
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Old 04-03-2013, 04:20 PM   #7
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I think the protein looks appropriate for your goal weight honestly, if maybe a tiny bit on the low side. You should be aiming for under 85g a day if you can according to the formula I use (that you can find on the NK forum as well) but above 55g per day. That gives you a pretty big window The issue with protein is if you consume too MUCH of it, it can create an insulin response in many people... but if you consume too little you run the risk of burning lean body mass instead of fat. If you aim to stay in between that 55-85g a day for your goal weight you should be good as far as I can tell!

That being said, I do best when I aim for being on the lower end of my range versus the higher end... but YMMV
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