Quote:
Originally Posted by jonumberone
I've only been doing the low carb thing for 2 days, but I do feel like I woke up with some pep in my step.
It may be that I'm excited to be heading out to herf, but whatever the reason, Saturday is usually crash day for me.
I decided to buck up and track my food carefully.
Yesterday I took in 1917 cal 73 carbs & 129 fat.
My question is, in what range should I keep my fat intake?
The app I have says 50-100 but it also says 250-400 carbs.
Just wondering if you guys can help.
Also Bob, what app are you using to track your walking?
Thanks guys!  |
That's awesome Dom that you're feeling better.
I try to keep my fat intake below 65g, but that's one of the harder ones to do. I love cheese way too much and the low/non fat versions suck horribly. If you can, try to stick with lower fat versions of your proteins. A big culprit too is lunch meats. They're usually high in fat and sodium, except for turkey. Surprisingly, Jimmie Johns roast beef is pretty low in fat. I get their Unwich (wrapped in lettuce) and it's only like 5g of fat, even with cheese. Also, go light on things like mayo. It's notoriously high in fat. Cutting it in half will still give you the taste but a lot less fat. Same for salad dressings if you're into salads. Most have a lot of oils and eggs in them. What I do is get it on the side and dip my fork in to get a small amount on it before taking a bite. You get the flavor but use no where near as much as if you just pour it on. I tend to use half the amount they give you.
The big thing is how much of that fat is saturated. If that number is still low, less than 25g a day, you should be ok. Oils like olive, canola have a lot of unsaturated fats that are good for you. Same for nuts, especially almonds and cashews. They're high in calories, but have a lot of the good fats. So just watch the portion size. 1oz is what I eat. It doesn't look like a lot but you'd be surprised at how it will fill you up and satiate your appetite.
I use this website a lot for tracking the nutrition of what I'm eating.
http://nutritiondata.self.com/
I use Runkeeper to track my walking. It's free and very easy to use and it does a good job. It is only by GPS though. I tried one that used a pedometer too but it wasn't that good. Depending upon what type of phone you have there's plenty of other apps that do the same thing. Cardiotrainer is one a lot of friends of mine with Android phones use.