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. ๐ 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-outโฆ
Tuesdayโs 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 โ 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 โsnack lunchโ 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 Hardeeโs 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. ๐
Hereโs how I logged my meals, and how my macros worked outโฆ
Hereโs 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
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Iโm very sad that I am now OUT of Pili Nuts. ๐
They are the most unique & addictive nut Iโve ever tasted. Theyโre HUGE, so buttery soft, and incredibly nutrient dense. Plus theyโre only 1 carb per ounce!
โฅ Use coupon code LOWCARBTRAVELER (all caps) at EatPiliNuts.com for a special discount from me to you. โฅ
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I canโt believe itโs March alreadyโฆ
We usually get a good snow or two in March here in Tennessee, but then itโs SPRING! And of course the current challenge ends on March 31st โ so this is a good time to FINISH STRONG. ๐
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 youโre eating!
Leave a comment & letโs talk. ๐
Best,
Lynn Terry,
aka @LowCarbTraveler
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Discount Code: LOWCARBTRAVELER
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Good Morning! I have been enjoying the Pili Nuts too and donโt have many left ๐ Iโve started a challenge group on Facebook with some of my friends to start drinking a gallon of water a dayโฆI might be the only one doing it but Iโm thinking it will be awesome if I can do that for 30 days! Plan is to only drink water, coffee (amazingly Iโve started drinking it black and Iโm 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. Iโve started only weighing once a weekโฆthis 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 โฆ itโs 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 โฆ. I can do this!
lol wow โ that is A LOT of water in one day. ๐ Please slow down if you feel light headed, nauseous, get headaches or leg cramps โ and drink chicken broth immediately. Those are the first signs of water intoxication, meaning youโve flushed out the electrolytes & sodium your body needs.
What made you want to drink a gallon a day? ๐
p.s. SWEET boyfriend indeed, and KUDOS on the positive changes youโre making!!
Honestly, it doesnโt feel like itโs too much water. I finished my gallon by about 5:30 p.m. yesterdayโฆ.and today I am already half a gallon in. Itโs awesome! I feel better already! I eat plenty of sodium and I do enjoy chicken broth so I think I will be ok ๐ I havenโt felt light headed or nauseous. I woke up even earlier than my usual todayโฆcleaned, did 20 min stretching yoga, got dinner in the crock potโฆjust felt like a great morning before work. I want this to be the daily Amy. My โsweetโ bf is doing great helping w/ foodโฆbut not helping me w/ the drinking situation. Have to do it on my own โฆ I know ๐ Feeling great today. This water thing is going to do me good, I can feel it! ๐ Just another way to challenge myself.
Thatโs awesome!! ๐ ๐
Thanks for the coupon code for the Pili NutsโฆI just placed an orderโฆhave 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 buyingโฆshe is diabetic as well and really doesnโt need to eat them, but swears she just can NOT go low carb!!! I had your favorite breakfast for my breakfast this morningโฆthe strawberries werenโt the ripest, but still yummy!!! Have grilled salmon and grilled zucchini left over from Ruby Tuesday last night waiting for my lunchโฆdinner is going to be something from Hardeeโs wrapped in lettuceโฆApril 1st will mark one year that I have not had a soda of any kindโฆnow to work on drinking my coffee blackโฆlove it sweet (Splenda) and creamy (half-n-half)โฆThanks for all your encouragement!!!!
Youโre going to LOVE the Pili Nuts, Tami. ๐
I am also on a mission to โgo blackโ this year, but I love my creamy sweet coffee too lol. Thatโll be a fun challenge, hey? ๐ I love Ruby Tuesdayโs grilled veggies and salmon, yum โ 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/ Itโs the free version of MyFitnessPal and the plugin is free too โ but it only works online in Firefox or Chrome, not on the mobile or tablet apps.
Hi Lynn,
So Iโm 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 ๐ 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.
Hereโs how I track and how I have it set up: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ (itโs all free).
How many carbs are in the weight watchers ice creams? And the yogurt? You mentioned fruit โ you want to eat berries only, in moderation (no fruit). A lot of those foods can really add up on you (carb-wise).
You wonโt actually get into ketosis or have keto flu if youโre 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 lightheadedโฆ
Hi Lynn,
You got me to do something my personal trainers never managedโI set up the fitnesspal app and will try the whole tracking thing-yay! And youโre right I am higher with the carbs than I thoughtโand 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 Iโm already at 18% (58g) instead of 5% (20g) carbs for the day. All I have left is 11g of fat for dinner ๐ So thanks for getting me started with the app. Iโm not sure I can do 20, but at least now Iโll try and keep a better eye on things. Iโm scared of keto fluโwouldnโt 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 Iโll try and forgo it tonightโฆnot sure about my itty bitty glass of wineโฆweโll see, maybe. I do feel that the LCHF diet is in-sync with my body/mind and hopefully Iโll 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 itโs all good.
The keto flu only lasts me one good day, maybe two, and doesnโt keep me from working. ๐
You canโt go by grams though, only percentages โ or ratios. You want to do 70% fat minimum, and no more than 25% protein โ so just ignore the grams.;)
Also, you can subtract the fiber from the total carbs to get net carbsโฆ
I love Halo Top Creamery ice cream. I can usually find it at the larger Kroger stores. Itโs delicious and low carb!
Also, ignore the MyFitnessPal โgoalsโ there too. Just keep it simple: 20 net carbs max, 70% fat minimum (itโs totally fine to eat higher fat if youโre eating super low carb).
Thereโs 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!! ๐
Thanks for all the useful adivce Lynn! 75/25/5 will be my new mantra! I hadnโt added the fiber in so my carb in-take for today is now โonlyโ 13% instead of 18. Will try and have a small high fat low-everything else supper. but Iโll also try and not get too obsessive about having perfect numbersโฆ.which would be my tendency.
Youโll find tracking that way to be VERY helpful โ and it works quite well as thereโs a solid science behind it. ๐ Just keep it simple: 20 net carbs max, 70% fat minimumโฆ and youโll be good to go!
Hi Lynn:
Iโm so excited I found your page. Iโm 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 ๐ Congrats on taking control of your health & weight loss goals!! Donโt worry about MyFitnessPal goals or grams or anything. Just keep it simple: 20 net carbs max, 70% fat minimum.
You donโt have to count calories on a low carb diet, because thereโs a science to the way it works. You also donโt *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, youโll see here in my food diaries that my calories are anywhere from 1300 to 2300 and it doesnโt affect my weight loss. ๐ Nice, right?!
This will help: http://www.travelinglowcarb.com/7006/macronutrients/ Itโs a simple explanation & illustration. ๐ Let me know if you have any questions setting it up!