I had 4 meals and 6 mugs of coffee yesterday. Each meal was around 400-500 calories, for a total of 1856 calories and only 22 net carbs.
I did actually cook for a change. ONCE. 🙂 I made scrambled eggs, lol.
Otherwise I kept it easy & simple, as usual!
Here are all of four of my low carb meals yesterday, including low carb fast food & take-out…
Tuesday’s Low Carb Meals
My low carb breakfast: 3 eggs scrambled in real butter with colby jack cheese.
I use a full TBSP of real butter, melt it in a skillet over medium heat, cube up colby jack cheese off the block (about half ounce per egg, this time 1.69 ounces), crack 3 eggs into the melted butter & scramble them right in the skillet – add a dash of salt and the cubes of cheese and scramble until done.
I got up early (again) and had a full work day, so I grabbed a quick early “snack lunch” to eat at my desk: 30 grams of pecans, and 1.41 ounces of Pili Nuts (all I had left!).
I was hungry again by late afternoon while I was out running errands, so I stopped by Hardee’s for a quick Low Carb Grilled Chicken Club in a lettuce wrap.
My low carb dinner: healthy take-out from Gondola! I had grilled chicken with roasted broccoli & cauliflower and a side salad. I ate one chicken breast, most of the veggies and ALL of the salad. I saved the other breast for leftovers. 🙂
Here’s how I logged my meals, and how my macros worked out…
Here’s my MyFitnessPal Food Diary for Tuesday:
Macronutrients: Simple Explanation Of Low Carb Macros
How To Get A Net Carbs Column in MyFitnessPal
Net Carbs: 22
Total Carbs: 31
Calories: 1856
Protein: 101 grams
72% Fat / 23% Protein
Water: 48 ounces
I’m very sad that I am now OUT of Pili Nuts. 😛
They are the most unique & addictive nut I’ve ever tasted. They’re HUGE, so buttery soft, and incredibly nutrient dense. Plus they’re only 1 carb per ounce!
♥ Use coupon code LOWCARBTRAVELER (all caps) at EatPiliNuts.com for a special discount from me to you. ♥
I can’t believe it’s March already…
We usually get a good snow or two in March here in Tennessee, but then it’s SPRING! And of course the current challenge ends on March 31st – so this is a good time to FINISH STRONG. 🙂
How are things going for you?
How are you doing with your low carb meals & macro tracking? Any questions or struggles? I would love to hear how your week is going and what you’re eating!
Leave a comment & let’s talk. 🙂
Best,
Lynn Terry,
aka @LowCarbTraveler
Discount Code: LOWCARBTRAVELER
Good Morning! I have been enjoying the Pili Nuts too and don’t have many left 🙂 I’ve started a challenge group on Facebook with some of my friends to start drinking a gallon of water a day…I might be the only one doing it but I’m thinking it will be awesome if I can do that for 30 days! Plan is to only drink water, coffee (amazingly I’ve started drinking it black and I’m used to it now! Saves me room for more food in the day too), occasional diet drinks but no alcohol. 30 Days Amy, you can do this. I’ve started only weighing once a week…this was my first week doing that and I was down 1.8 lbs from last Wednesday. I have a friend doing that with me too. 3 days of no drinking and I want to keep going … it’s the only way to save me from losing my mind anymore! People have been commenting a lot lately on my weight loss and it makes me feel like a million bucks. 15 lbs or so to lose and I will be at a pretty happy weight I think. My sweet boyfriend made us lovely salads last night and another one for me to take w/ to work today. He has no idea how much I appreciate those things. Now excuse me as I go drown myself in a gallon of water haha …. I can do this!
lol wow – that is A LOT of water in one day. 😛 Please slow down if you feel light headed, nauseous, get headaches or leg cramps – and drink chicken broth immediately. Those are the first signs of water intoxication, meaning you’ve flushed out the electrolytes & sodium your body needs.
What made you want to drink a gallon a day? 🙂
p.s. SWEET boyfriend indeed, and KUDOS on the positive changes you’re making!!
Honestly, it doesn’t feel like it’s too much water. I finished my gallon by about 5:30 p.m. yesterday….and today I am already half a gallon in. It’s awesome! I feel better already! I eat plenty of sodium and I do enjoy chicken broth so I think I will be ok 🙂 I haven’t felt light headed or nauseous. I woke up even earlier than my usual today…cleaned, did 20 min stretching yoga, got dinner in the crock pot…just felt like a great morning before work. I want this to be the daily Amy. My “sweet” bf is doing great helping w/ food…but not helping me w/ the drinking situation. Have to do it on my own … I know 🙂 Feeling great today. This water thing is going to do me good, I can feel it! 🙂 Just another way to challenge myself.
That’s awesome!! 🙂 🙂
Thanks for the coupon code for the Pili Nuts…I just placed an order…have never tried them and am excited to have something new to look forward to! Am trying to up my water intake and stay away from all the carby goodies my roommate keeps buying…she is diabetic as well and really doesn’t need to eat them, but swears she just can NOT go low carb!!! I had your favorite breakfast for my breakfast this morning…the strawberries weren’t the ripest, but still yummy!!! Have grilled salmon and grilled zucchini left over from Ruby Tuesday last night waiting for my lunch…dinner is going to be something from Hardee’s wrapped in lettuce…April 1st will mark one year that I have not had a soda of any kind…now to work on drinking my coffee black…love it sweet (Splenda) and creamy (half-n-half)…Thanks for all your encouragement!!!!
You’re going to LOVE the Pili Nuts, Tami. 🙂
I am also on a mission to “go black” this year, but I love my creamy sweet coffee too lol. That’ll be a fun challenge, hey? 😛 I love Ruby Tuesday’s grilled veggies and salmon, yum – and their bella chicken is great for low carb too!
Lynn, how are you getting the option of net carbs in your tracking? All I have on My Fitness Pal is carbohydrates.
Hi Cathy,
Here is how I have mine set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ It’s the free version of MyFitnessPal and the plugin is free too – but it only works online in Firefox or Chrome, not on the mobile or tablet apps.
Hi Lynn,
So I’m on day four of eating very few carbs: have been eating lots of meat, eggs, cheese, some fruit and veggies, plus once a small plain whole milk yogurt with walnuts and berries (plus coffee/lots of water). Only carby things have been a bit of red wine with dinner, and a couple of small weight watcher ice creams for dessert. Except for some dizziness,I actually feel better: my mood is happier and energy is up plus my chronic pain issues (related to inflammation and rheumatoid arthritis) are less severe. Is this my version of keto flu? Am I going to start feeling crappy? Any advice regarding the light-headedness, which tbh is not entirely unpleasant. Should I eat a cookie? (lol). Thanks so much for your blog and your approach-ability.
Hi Catherine 🙂 My advice: start tracking everything super close in an app for at least a week to see how things come out. You want to eat 20 net carbs max and 70% fat minimum.
Here’s how I track and how I have it set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ (it’s all free).
How many carbs are in the weight watchers ice creams? And the yogurt? You mentioned fruit – you want to eat berries only, in moderation (no fruit). A lot of those foods can really add up on you (carb-wise).
You won’t actually get into ketosis or have keto flu if you’re eating high carb (or higher carb than you realize). I keep it to : meat & greens + healthy fats. I also eat berries in moderation (usually only 4 small strawberries and 18 grams of blueberries with my breakfast).
How much water are you drinking? I ask because if you drink too much water that may be contributing to feeling lightheaded…
Hi Lynn,
You got me to do something my personal trainers never managed–I set up the fitnesspal app and will try the whole tracking thing-yay! And you’re right I am higher with the carbs than I thought–and lo and behold it was mainly due to the 2 cups of roasted broccoli I had (with chicken) for lunch! (well that and the kashi peanut bar I snuck in before I set up this app!) So I’m already at 18% (58g) instead of 5% (20g) carbs for the day. All I have left is 11g of fat for dinner 😉 So thanks for getting me started with the app. I’m not sure I can do 20, but at least now I’ll try and keep a better eye on things. I’m scared of keto flu–wouldn’t want to get too sick to work. So not sure where the light-headedness comes from. I drink a fair amount of water but not too much. One WW ice cream has 11g carbs, so I’ll try and forgo it tonight…not sure about my itty bitty glass of wine…we’ll see, maybe. I do feel that the LCHF diet is in-sync with my body/mind and hopefully I’ll also be able to lose a bit of weight. But even if it just reduces my pain and bloatiness that would be great. (and it already seems to be doing that). So it’s all good.
The keto flu only lasts me one good day, maybe two, and doesn’t keep me from working. 🙂
You can’t go by grams though, only percentages – or ratios. You want to do 70% fat minimum, and no more than 25% protein – so just ignore the grams.;)
Also, you can subtract the fiber from the total carbs to get net carbs…
I love Halo Top Creamery ice cream. I can usually find it at the larger Kroger stores. It’s delicious and low carb!
Also, ignore the MyFitnessPal “goals” there too. Just keep it simple: 20 net carbs max, 70% fat minimum (it’s totally fine to eat higher fat if you’re eating super low carb).
There’s a science to the way it works for you. See: http://www.travelinglowcarb.com/4606/lchf-diet-explained/
Eating ketogenic keeps me out of chronic pain too, which is WONDERFUL. I can now live a FUN active lifestyle again!! 🙂
Thanks for all the useful adivce Lynn! 75/25/5 will be my new mantra! I hadn’t added the fiber in so my carb in-take for today is now “only” 13% instead of 18. Will try and have a small high fat low-everything else supper. but I’ll also try and not get too obsessive about having perfect numbers….which would be my tendency.
You’ll find tracking that way to be VERY helpful – and it works quite well as there’s a solid science behind it. 🙂 Just keep it simple: 20 net carbs max, 70% fat minimum… and you’ll be good to go!
Hi Lynn:
I’m so excited I found your page. I’m on my third day of my low carb diet (Lifestyle). My biggest worry now is to not over eat. My fitness Pal currently has me at 1200 calories a day. I work out 6 days a week.. which according to my fitbit my actual workouts I average 200-350 calories a session. I am confuse on how to set my protein grams, and fat grams. I keep my carb grams 21.
Welcome Kenya 🙂 Congrats on taking control of your health & weight loss goals!! Don’t worry about MyFitnessPal goals or grams or anything. Just keep it simple: 20 net carbs max, 70% fat minimum.
You don’t have to count calories on a low carb diet, because there’s a science to the way it works. You also don’t *have* to exercise to lose weight. I only exercise to tone (so I do strength training / muscle building) but I lost all my weight just eating low carb first.
Anyway, you’ll see here in my food diaries that my calories are anywhere from 1300 to 2300 and it doesn’t affect my weight loss. 🙂 Nice, right?!
This will help: http://www.travelinglowcarb.com/7006/macronutrients/ It’s a simple explanation & illustration. 🙂 Let me know if you have any questions setting it up!