Yeah - my fat intake typically works out in that neighborhood, too. If I tried to do higher fat, my calories would be just too darn high for my BMR and activity level.

I'd recommend a digital kitchen scale. This is perhaps the best piece of kitchen equipment that I have. Since LessLiz recommended one, I use mine for EVERYTHING and it has really helped me as far as knowing how much I eat. Definitely worth having, and not expensive at Target or WallyWorld.



It depends on how much room I have left in my daily caloric intake as to whether I add in fats or not. Sometimes I do, sometimes I don't.



I base my calories on my BMR - here's a link to a BMR calculator I also calculate in my activity level using the Harris Benedict Equation ,and then subtract about 400 or 500 calories from that final number (to create a caloric defecit). I eat between the BMR number and the Harris Benedict number -less the 400 to 500 calories daily.

On intervention, carbs should be about 7-10 net carbs per meal.

awwww you guys are the best!! Thanks for the responses, I am going to go to Target on my lunch break and check out some food scales.

Any recommendations on scales?

Thanks for posting that link--when my scale *dies* I think that's the kind I'll buy.

And also thanks for posting the BMR and Harris links!

My BMR is 1694 and my energy requirements are 2033, but what does this mean?

Don't eat less than 1694 calories if you want to preserve LBM. Energy requirements 2033 - to create a caloric deficit, you want to eat a few hundred calories under this - so eat between 1694 and maybe 1800 cal or so a day probably. If you want to eat more and still lose, up your activity level. I am assuming the numbers are so close together because your activity level is on the lower side?

Also, remember, these are GENERAL guideline numbers - it is always a case of YMMV.

Can switching from Atkins to PP break a stall
 

I have been struggling to loose on Atkins. I lost well the first two weeks of induction and then slowed and then stopped loosing. I have kept on trying for the last 2 months tweeking everything I could and trying different things that were suggested but it just got too ridiculous and I realized that if I had to be no dairy, no caffeine, under 20 net carbs, no artificial sweetners, no nuts, no fruit and no weight loss to be able to move up the rungs: I was just not going to stick with it and I really am convinced with the low carb rational. I feel good, I have no cravings and have not felt the need to "cheat" but I am not loosing.

So I got the protein power book and read it. I find it much more flexible but I am just wondering if it can really work with higher carbs than Atkins when I was already struggling.

I know I am reviving a VERY old thread, but I came across it in a google search, so I figured I'd chime in.
I did Atkins, and I actually missed so many things. I do the hedonist PP plan, and feel fabulous. I love having my eggs with a few sliced strawberries and a piece of low-carb light wheat bread. I feel like I can eat pretty normally on this WOE. When I find that I stall, I cut back on the grains and dairy (e.g. lose the low carb toast for a while) and then I start losing again.
I think everyone needs to find their own carb tolerance, though. On Atkins, my keto strips were DARK purple and I lost quickly, but felt icky. I feel better and have more mental clarity eating a few more carbs. However, I know others who had to stick to the induction phase of Atkins to lose anything. Everyone's body responds differently.

That's interesting Fenella. I think I'll order the PPLP book and read it. Who knows, it just might help because I'm sure having a hard time sticking to Atkins. But then I'm a compulsive eater, always have been, and that makes any diet nearly impossible to stick to.

I think the foundation for a lot of that, while it feels like it comes from our brain, might really be coming from our malnourished body, screaming for nutrients... which never come.

I hear that the amino acid L Glutamine can work wonders for sugar cravings. Chromimum picolinate works for some. I've started taking Spirulina tablets and a clove of garlic after dinner; I've seen my time between meals lengthen and my sleep improve.

Other folks find extra fat, or extra protein, shuts off the alarm.

Perhaps worth exploring?

I'm glad this thread has been revived...thank you fenella!!! I have been doing Atkins induction for 8 months. My only cheats have been less than a tsp. taste of something every now and again (once a week?) My weight is the same. My clothing size is the same. When I was eating whatever I wanted, I was at the same weight...eating fruit, GF breads/muffins, etc. I have protein power and have read it, but guess it's time for me to give that a try. I used to have protein shakes all the time, but the "Atkins people" on forums generally say eat protein from food and not from protein powders. So, I'm in to try PP and maybe have a slice of the peaches I got my husband yesterday! I have no cravings, but it would be nice to have some summer fruits and some GF toast once a week or so. I'm "guessing" that the theory of what works for some doesn't work for all definitely applies to me. Induction for 8 months and a 1# loss? Not what I had in mind.

Yes, it is worth exploring. Is L Glutamine available in supplement form? I will get some today, and also some Chromium Picolinate. I read recently that Chlorella is helpful to some people who suffer from fatigue, which I do, and thought maybe it would help with my fibromyalgia. Spirulina is made frm an aglae also, isn't it? The garlic clove is an interesting idea, do you just swallow it whole? Seems like that would give you heartburn in the middle of the night, not to mention really bad morning breath. I could deal with the breath, but heartburn? I have to be so careful what I eat, especially before bed. Still, these are good ideas, Werebear, and I appreciate your support. Thanks! :thup:

I am glad to offer suggestions, because the more I explore supplementation, the more I seem to benefit.

You might find my article on adrenal fatigue useful.

Yum, BUTTER !

I have the old PP book and atkins 2002 as well as a few other book.

You really shoould buy each of the books because there are many differences and many similarities. THe data behind the ideas are also very important.

I have been back doing atkins for three weeks, and I'm reading PP again.

1. Atkins puts a limit on protein; until full, not stuffed. PP actually has a limit IMO to the 3 servings decided by lean body weight.I see PP as more portion control.

2. Atkins pushes fats and very low carb to really stoke the fat burning abilities; to get that metabolic plus as well. As good quality meats have lots of fat anyway, I wouldn't experience a difference in fats.

3. Fat Fast--not for everyone, only those with very stubborn metabolism. But any effort to increase the % fat AND reduce total calories.

4. Both want you to exercise.

5. I found the calc of lean body weight to be redictulous; for all the detailed calculcations, I think the count is off , way off, for me. I had a hard time in beleiving the quantity of protein because of this. BUT I do use it as a guide to not overeat while doing ATkins, as not portions are given. As an overeater I needed some guidence on what was a reasonable quantity.

6. I like that Atkins tries to encourage eating the most nutritious vegetables; the body needs to repair all the years of damage from poor eating. However, he allows berries, nuts, etc after 2 weeks. I do eat fruit in very small quantities; most grains are not nutritious, they are primarily calories. And sugar which is allowed as well on PP is just bad news for the body. It gives me hot flashes--so I beleive it must do other things to the body as well.


Read BOTH, and try which you think fits you best. If you don't like the plan, you won't stay with it. So which you use needs to fit your needs. Learn your own body. Each of us is unique.

I basically follow Atkins, keep the meat portions small like PP and weigh everyday like ---can't remember!---and average the week. LOL