She-Groks Only.......... cuz it works different for us page 163

[tomi]

I use an Excel spreadsheet to track my calories and macros. Its easy to set up the formulas so it calculates everything as you go. I put in total calories, then grams and have it set to do all the math for me. easy peasy......... let me know if you want more details or instructions.

[digital_ruse]

Oh that would work - 7 cals protein and carbs, 9 for fat? I use the Lose It app to get the breakdown of things, which seems fine, probably a bit inaccurate since it seems to think everything a person eats is low fat or reduced fat, but I can usually find the right foods.

So back to my question of the % of fat in diet being % from calories or % from macros, was I wrong that it's from macros then?

[tomi]

Nope 4 calories for protein and carbs and 9 for fats I use calorieKing.com also fitday is a good one. Lots of people use sparkpeople - I think thats the right name?

%age of total calories.

At least thats how I do it. I track calories, then grams of carbs, fats and proteins ......... I convert the grams to calories, then divide by the total number of calories for the day.

[digital_ruse]

OK sooo by my calculations with 4 cals for protein and 9 for fat my ratio
last week was: P/C/F at 26%/27%/47%
This week so far: P/C/F at 25%/26%/49%

So improvement needed but not quite as bad as I thought!

Thanks for the help!

[tomi]

you need to up the fat and reduce the others. shoot for 20% protein, 10% carbs and 70% fats. I rarely make those numbers but thats my goal, and I'm usually pretty close unless I happen to have a sweet potato or squash for dinner. A good way to eat more fat is to have avocado in your salad - or make a spread for veggies. Almond butter is a good source - I always have a snack of almond butter in the afternoon or evening - just don't overdo it! It can really pack in the calories! Healthy oils, butter and ghee ---- load up your veggies! Eat fatty cuts of beef, salmon or sardines - and make your own broth without skimming the fat off. yummy! some people eat coconut oil by the spoonful - or put it in their coffee - icky. Some people say it gives them a good pipe cleaning! I don't really care for the taste of it myself.

[RitaRose]

...some people eat coconut oil by the spoonful...

That would be me. It's not so much that I love the taste, I just want the brain health benefits, but I'd rather cook in butter.

Yeah, not so much on the taste. For me, it tastes like grey.

[tomi]

That would be me. It's not so much that I love the taste, I just want the brain health benefits, but I'd rather cook in butter.

Yeah, not so much on the taste. For me, it tastes like grey.

Grey with a side of nasty coated mouth and tongue! eeewww....... I rub it on my feet every morning before I put on my socks - do you think I'm getting any brain benefits through osmosis? I do have really soft feet

[jacmac]

did you go low-carb? if so, you're possibly in ketosis and have whacked out your electrolytes. you need to replace the sodium and potassium. have broth with some salt. have an avocado. there are junk-free electrolyte waters. and drink way more water than you think you need.

it will pass.

This must be What has happened to me. I went off plan last weekend and since Monday have been very strict (whole 30 style) but have found myself quite exhausted.
I have some chicken broth in the freezer will be defrosting that for afternoon snack today, thanks Noodletoy

[RitaRose]

I rub it on my feet every morning before I put on my socks - do you think I'm getting any brain benefits through osmosis?

No, but you made me snort-laugh, so you DO get bonus points~!

[valmason01]

I use an Excel spreadsheet to track my calories and macros. Its easy to set up the formulas so it calculates everything as you go. I put in total calories, then grams and have it set to do all the math for me. easy peasy......... let me know if you want more details or instructions.

I truly am not a stupid person but I just can't figure out how to do this? Can you provide very simple one syllable step by step instructions??