jsfantome's Journal, 05 May 11

Calories; 1500 to 1800 daily
Protein; no less than 25% and no more than 30%
Fat: No less than 60% and no more than 70%
Net carbs; No less than 5% and no more than 10%

Optimal mix is 60% fat, 30% protein, 10% carbs

Just putting some things in perspective...

Tracking is one of the most useful tools, as long as you take the time to learn about the above 'optimal mix' - and also learn about the foods you are consuming to reach this mix.

If you find that every recipe and more often than not each snack, and or meal, is centered around using 'low carb alternatives' to make it more appealing... you will eventually run into problems.

If you take an honest look at the foods lists for both Induction and OWL, you will find wholesome, regular foods.

If you are experiencing problems, try to reach for the optimal mix above, eliminate all artificial ingredients - and drink your water daily - consistently ... all for a two week period. (look at it like a cleansing experiment!)

After doing this for well over a year now... I see waaaaay too many people create their own problems by 'overdoing' some of the products that really are not meant to make living low carb easier until you get to the maintenance stage.

Remember the addage all things in moderation... well, that time will come but not in Induction. Induction is a well defined plan, which when followed specifically, generally works for most people. The thing is sooooo many people post ideas and suggestions that lead people astray, and they don't even realize they are doing it.

Or - people who are much more experienced, been doing it a lot longer, etc... and are successfully moving on to OWL, jump around all over the carb ladder, and then don't follow OWL successfully.

This really is not the 'create your own version of Atkins as you go' plan. Although there definitely is some of that in relationship to what will work in YOUR body, vs what will need to be tweeked.

Please find the time to occasionally go back and review, review, review the basics. Meal plan. Snack plan. %'s. Tracking. Activity. Water. Ketosis. These tools are there to help you. Use them as much as possible. And begin to 'own' this change as a true LIFESTYLE change - forever!

Mindsets about food WILL NEED TO CHANGE. But the good news is... your body will keep changing too! It is its own reward. Give up some things and make some changes, and your body will adapt, and lose. Keep trying to replace those things with artificial substitutes and you may find your body just sits there.

I preferred losing. You have to choose to change. You have to want it! And none of us can do that for someone else. What do you choose today?

Hope you have a great day! Much Love.