3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > South Beach Diet

South Beach Diet Fat Chicks on the Beach!

What % of calories from fat?

Closed Thread
 
Thread Tools
Old 01-16-2007, 02:03 PM   #1
...to everything
 
RidiculouslyAddicted's Avatar
 
Join Date: Dec 2006
Location: Alberta
Posts: 426

S/C/G: 170/170/120-130?

Height: 5'3"

Default What % of calories from fat?

So, I tried FitDay yesterday for the first time ever. I found I ate 1600 Calories (is that good? Bad?) I'm 5'3", 163 lbs, trying to get to 130. I figured it wasn't TOO high... BUT what really shocked me was the amount of fat and salt I was eating!! My diet yesterday was 60% fat, 12% carbs, and 28% protein. I was STUNNED! I guess I'm not eating enough veggies? A lot of the fat came from olive oil and cheese...

I grew up in a household where my mother put a sauce on EVERYTHING, so this adjustment has been kind of difficult for me. We also used a lot of butter and salt, and I'm not really sure how to change my taste buds so that I don't NEED that, KWIM? Does anyone have any suggestions for how to make my South Beach experience a little lower in fat? I should probably mention, too, that I HATE beans, with the exception of green beans and once in a while chickpeas (but only in hummus and falafels), so most legumes aren't a great option for me.
__________________
-Shelby-


RidiculouslyAddicted is offline  
Old 01-16-2007, 02:12 PM   #2
Senior Member
 
smilintwins's Avatar
 
Join Date: Jun 2004
Location: SE Michigan
Posts: 224

Default

Before Ruth suggests is...can you post what a daily menu is for you? Then people can comment.
__________________
- Jen
******************************
SW: 221.5 (1/3/06)
CW: 207

GW: 199 Mini Goal #1
Target: 185 by April 5
smilintwins is offline  
Old 01-16-2007, 02:16 PM   #3
...to everything
 
RidiculouslyAddicted's Avatar
 
Join Date: Dec 2006
Location: Alberta
Posts: 426

S/C/G: 170/170/120-130?

Height: 5'3"

Default

Will it work if I link my FitDay day in here? I'll try...

http://fitday.com/WebFit/DayFoodsTab.asp
__________________
-Shelby-


RidiculouslyAddicted is offline  
Old 01-16-2007, 02:17 PM   #4
...to everything
 
RidiculouslyAddicted's Avatar
 
Join Date: Dec 2006
Location: Alberta
Posts: 426

S/C/G: 170/170/120-130?

Height: 5'3"

Default

Okay, from what I can see, it worked. That was for yesterday. I didn't add in the splenda I had in my ricotta cheese or the gum I had (I forgot about the gum and couldn't find splenda or sucralose)
__________________
-Shelby-


RidiculouslyAddicted is offline  
Old 01-16-2007, 03:08 PM   #5
Senior Member
 
SlimLindy's Avatar
 
Join Date: Oct 2006
Posts: 211

S/C/G: 176/129/129

Height: 5' 6.5"

Default

Hi! I couldn't see your fitday, only the fitday main page. However, 60% is definitely too high. Among other reasons, your body needs the nutrients from foods other than fats, so consuming that many fats means you are certainly lacking in other nutrients. 25-30% fat would be much better. Since you said you had 12% carbs, I am guessing there's a significant lack of fruits and vegetables in your diet. I would increase fruits, vegetables and whole grains. Our bodies need some carbs just to fuel our brain. Also, at the level of fat/protein you have, you probably are getting WAY too little fiber. 25 grams of fiber a day (at least!) is vital for digestive function and really important for heart health. Plus, fiber (which is in fruits, veggies, and whole grains) helps you stay much more satisfied for a lot longer. If you decrease fat, you'll also be able to eat a LOT more food, since fat is the most calorie dense food.

Hope this helps!
Lindy
SlimLindy is offline  
Old 01-16-2007, 03:18 PM   #6
...to everything
 
RidiculouslyAddicted's Avatar
 
Join Date: Dec 2006
Location: Alberta
Posts: 426

S/C/G: 170/170/120-130?

Height: 5'3"

Default

Hmm, thanks for the tips, Lindy!
I really thought I was eating lots of veggies the last 9 days, but I guess not enough. I reach my 4 1/2 cups every day. I can't increase fruits and whole grains; I'm on phase 1 of SBD, so that's not an option right now. I guess I might have to suck it up and eat some <gag> beans, for fiber, carbs, and protein?
__________________
-Shelby-


RidiculouslyAddicted is offline  
Old 01-16-2007, 03:28 PM   #7
Senior Member
 
SlimLindy's Avatar
 
Join Date: Oct 2006
Posts: 211

S/C/G: 176/129/129

Height: 5' 6.5"

Default

Shelby, I'm sorry I'm not on SBD so I don't know the specifics. 4 1/2 cups of veggies sounds good to me. I understand the 'no fruit' since it has fructose (I assume your diet cuts the sugars a lot in phase 1). How about using garbanzo beans (chickpeas) and making a dip like hummus? Or roasting chickpeas and adding some seasonings? Also canned white beans in leiu of chickpeas can make a great dip. How about black beans, egg substitute, lowfat cheese, and salsa for a little tex-mex type meal. I hope you get to add fruit and whole grains back in soon! They are such great building blocks of a nutritious diet!

Lindy
SlimLindy is offline  
Old 01-16-2007, 03:43 PM   #8
Come on Spring!!!!
 
Ruthxxx's Avatar
 
Join Date: Aug 1999
Location: Delta, Ontario, CANADA
Posts: 26,716

S/C/G: 232/ticker/153

Height: 5'0" on a tall day

Default

Good info from SlimLindy! Yup, 60% is way too high. I think 20 to 30 grams per day would be about right. I can't see your Fitday either. You have to make it public within Fitday and then add that to your profile.
Are you making sure you have the dairy allowance? It's important too. Cheese can put your fats way up too so stick to LF and limit your servings.
__________________
Change isnít easy. But if you donít change, you stay the same, and whereís the fun in that?
Ruthxxx is offline  
Old 01-16-2007, 04:05 PM   #9
...to everything
 
RidiculouslyAddicted's Avatar
 
Join Date: Dec 2006
Location: Alberta
Posts: 426

S/C/G: 170/170/120-130?

Height: 5'3"

Default

http://fitday.com/WebFit/PublicJourn...wner=mathewssd

Okay, is that better? Can you see it now? So I should drink more milk, have more legumes <gag, again>... obviously, try to cut out the margarine and down on the olive oil?
__________________
-Shelby-


RidiculouslyAddicted is offline  
Old 01-16-2007, 04:23 PM   #10
Come on Spring!!!!
 
Ruthxxx's Avatar
 
Join Date: Aug 1999
Location: Delta, Ontario, CANADA
Posts: 26,716

S/C/G: 232/ticker/153

Height: 5'0" on a tall day

Default

Definitely the olive oil is giving you grief. You should also be using Becel or ICBINB per the Phase I Foodlist in the FAQ.
__________________
Change isnít easy. But if you donít change, you stay the same, and whereís the fun in that?
Ruthxxx is offline  
Old 01-16-2007, 06:05 PM   #11
...to everything
 
RidiculouslyAddicted's Avatar
 
Join Date: Dec 2006
Location: Alberta
Posts: 426

S/C/G: 170/170/120-130?

Height: 5'3"

Default

Hm, so Becel has fewer calories than olive oil? I guess I'm a bit clueless about this. Sorry I'm asking so many questions that must seem so obvious to all of you seasoned women (that sounds really wrong) -- I'm just a little overwhelmed with this whole thing. I've been trying to do it while depressed and broke, a difficult time emotionally for me.

When I put margarine in the FitDay, I did mean Becel.
__________________
-Shelby-


RidiculouslyAddicted is offline  
Old 01-16-2007, 06:42 PM   #12
Senior Member
 
SunLit's Avatar
 
Join Date: Jan 2006
Location: Boston
Posts: 173

Default

Maybe the eggs, too? I might have read it wrong, but three large eggs would add a lot to the fat intake. Could you opt for egg substitute or forgo the yolks?

Edited to add -- I did read it wrong, one's a deviled egg and one's just a white. I think I looked at the deviled egg and saw it was 10 grams of fat and assumed it was two large eggs.
SunLit is offline  
Old 01-16-2007, 07:02 PM   #13
Senior Member
 
Schatzi's Avatar
 
Join Date: May 2005
Location: North Carolina
Posts: 3,122

Default

Deeeep Breath there Ridiculous! ..Using Fitday is a great tracking and eye opening tool as you found out! You definitely need to cut the Fat %. In the beginning..strive for a 30/30/30. (Fat/Carb/Protein). Keep an eye on your sodium- USDA recommendation is less than 2300 mg a day.. (like 1 tsp of pure salt) . Track it all in Fitday.. see how you do. On phase 1 -increase your protein. Watch your calorie intake.

Calories: Your intake depends - check out the BMI calculators available here and out on the web. Be honest about your activity level. Dont go below 1200 regardless if you exercise or not.

Be Anal about tracking at first..As you see, a Tsp of butter,Bencal, a little of this and that Adds up! Making Eggs? What goes into it? A tsp of Benecal? A slice of LF cheese.. account for it..

All those little things, we think are :ah, theres so little calorie in it" add up... Believe me, I know! I just started back to painfully using Fitday..and I see where I am adding unessential calories that are contributing to my "ChaCha" on the scale.

hope this helps
__________________
Schatzi is offline  
Old 01-16-2007, 07:07 PM   #14
Senior Member
 
annarenee's Avatar
 
Join Date: Dec 2005
Location: SW IN
Posts: 176

Default

Schatzi -

If you aim for 30% fat, 30% carb and 30% protein...what's the other 10%?

(I know it's OT...I was just wondering)
annarenee is offline  
Old 01-16-2007, 07:07 PM   #15
Come on Spring!!!!
 
Ruthxxx's Avatar
 
Join Date: Aug 1999
Location: Delta, Ontario, CANADA
Posts: 26,716

S/C/G: 232/ticker/153

Height: 5'0" on a tall day

Default

Becel is better than regular margarine and has fewer calories if you use the Lite. Regular margarines are not allowed on Phase I per The Revised Food List.

Schatzi means equal amounts of the three foods - fat, protein and carbs. It's a 1/1/1 ratio or 33 1/3% each. Don't obsess over these numbers - just keep a reasonable ratio going over the course of a week.

Doesn't Fitday track fiber?
__________________
Change isnít easy. But if you donít change, you stay the same, and whereís the fun in that?
Ruthxxx is offline  
Closed Thread
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 07:02 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2