 |
DLynneGarner's Journal, 16 April 2012
|
 |
|
Romans 14:17(NKJV) "For the kingdom of God is not eating and drinking, but righteousness and peace and joy in the Holy Spirit."
~~~~~
In looking at Gwen's diet I realized, since our goal weights are the same, that my diet numbers should be the same as hers, and though I'm losing weight I have my numbers way off still, mostly in total amount.
Which is just more proof Jesus is helping me take this weight off despite what I do or eat!!
But I do see some things I could work on. I'm eating too much protien consistently. Not only is my total calorie consumption up more than I desire, too much of it is protien.
Authorities including Atkins say I need 50-60 grams protien per day. (60 x 4 kcal per gram = 240 calories protien)
Atkins says 20 or less carbs. (20 x 4 kcal = 80 kcal carbs)
1600 kcal - 320 = 1280 kcal of fats per day.
HOWEVER! Atkins says aim for 12-18 ounces of protien per day--or 4-6 ounces per meal, and at 7 grams protien per 1 oz of meat that comes to 84-126 grams of protien. Which is 336 to 504 kcals of protien per day.
~~~~~~~~~~~
SO!!
My adjusted WOE plan as of today is to focus on keeping my fat consumption at about 1000-1200 calories per day, my protien down to 300-500 calories per day, aiming at keeping my fat to protien ratio no less than 2 to 1, and my net carbs to 20 or less; which will be 80 calories or less from carbs.
All while keeping my total calorie consumption to 1600-1700 calories per day; which is the real challenge for me.
Things I hope to keep incorporated in my daily diet:
Prayer and Communion: I thank God for all my blessings including food, and ask God daily to deliver me from all evil, to bless my food and anything I put in or on my body to the nourishment of my body, and to NO excess, ill effect or evil. All in Jesus name. I don't take communion daily, though I should, but when I do I take it keeping in mind the benefit to me of the body and blood of Christ sacrificed for my salvation, healing, health, provision and eternal love, peace and rest in Him. (For those who've never served communion at home: I am not Catholic, there's absolutely nothing in scripture which says communion has to be administered by a church official, I am obviously in prayer not having a "meal" during communion, wine is easily found and communion wafers are sold at many Christian stores if you don't want to use bread and want to do this at home--which I do recommend since Jesus said to do it OFTEN and there is wonderful spiritual and physical benefit to doing it).
Yogurt, cheese and dairy: The purpose is to keep dairy calcium and probiotic enzymes in my body. I plan to include 4-8 oz Greek style yogurt daily. This will also provide 5-10 carbs so I do need to be careful.
Chocolate: 90% Cocoa real chocolate, 1/2 of a serving, which provides 11g fat, 2 protien and 3.5 carbs. The purpose is to gain the antioxident benefits of chocolate, not to mention the hormonal and pleasure benefits, and this bit of real sugar isn't enough to cause sugar cravings, in fact it usually fills my sweet tooth.
Nuts: especially macadamia nuts, almonds and walnuts. Macadamias are the highest in fats. Almonds have great oils and fiber. Walnuts are the highest in antioxident qualities. They do contain carbs though so I'll need to be careful counting them.
Coconut oil: I need to figure out some ways to consume it without using it only as cooking oil. I plan to try making mayo with it.
High Omega 3 oils: Especially Flaxseed Oil, which right now I'm adding in my yogurt.
Fiber: I'm trying several varieties from the healthfood stores, including coconut fiber, which is the tastiest so far.
Fresh Salad and Green vegetables: Since I will be getting about 7-8 carbs per day in chocolate and yogurt, and also some carbs in the nuts, I will need to closely moniter how much veggies I eat to keep from overdoing it, even on fresh veggies and salads. But I love green veggies anyway, so they're my first choice for carbs. I have to be careful with onions, tomatoes and sweet peppers too; though very good for me, I could easily over do it with them. I also bought a juicer, which I haven't used yet, and I don't know yet if I'll be able to make that work out carb wise, but would love the benefit of the condensed nutrients. I may have to alternate days with it and other things.
Wine and liquor: Currently I'm trying to limit this to Friday and Saturday treats and no more than 2-4 oz. I'm choosing hard liquour based drinks since they're lower in carbs than wine, though wine is more beneficial in antioxidents.
Fish: I plan to have fish at least 3 times a week, either for lunch or dinner for the omega-3 benefit and just because I love it.
Diet Calendar Entries for 16 April 2012:
|
1660 kcal
|
Fat: 131.92g | Prot: 100.04g | Carb: 24.81g.
Breakfast: Egg and Sausage Muffins, Adkins Advantage Shake. Lunch: Hard Salami. Dinner: Real Mayo, ketchup, Rib eye steak. Snacks/Other: Roasted Salted Almonds, Traditional Plain Greek Yogurt, 90% Cocoa Supreme Dark Chocolate. more...
|
|
3846 kcal
|
Activities & Exercise:
Housework - 5 hours, Resting - 12 hours, Sleeping - 7 hours. more...
|
|
| |
|
|
| |
submit a comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
Atkins
Other Journals for Atkins
|
DLynneGarner's weight history
DLynneGarner's Recent Activity
DLynneGarner's own activity
No recent activity.
DLynneGarner's Buddies
Atkins Recent Activity
|