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RUSSELL_40
Posts: 16,826
9/19/13 9:58 A

You can also change your ranges. I used the SP calorie range, but changed the ranges of how many carbs, fat, protein and fiber, so I don't get all those warning messages from too much fat,and protein, or too few carbs, and fiber.

Under CHANGE NUTRITION GOALS, you can edit the ranges, and put in a high and low range for the carbs, and fiber. That will get you NET carbs, and I aim for about 25% protein with the rest in fat. If your goal is 10% carbs, 25% protein, and 65% fat, you just figure out how many grams of each it takes to reach these percentages, and then go 5% below, and 5 % high to make a range.

So if you eat 2000 calories, and you want to figure out protein, the bottom would be 20% of 2000 = 400 calories/ 4 calories per gram = 100 grams, and 30% would be 150 grams.

Fat = 9 calories per gram
Carbs = 4 calories per gram.

That way you have ranges, and know whether you are getting the percentages you want, and when you enter a day's menu into YOUR tracker, it will let you know if it met YOUR ranges. That way you don't have to do math every day to see where everything adds up to, while everywhere you look SP is giving you warnings..lol. Since they don't support low carb, you have to make some changes for it to fit. Then with just a glance at the bottom of your tracker, you can see that you are low in fat, or high in carbs etc.

Good Luck with low carb. Make sure to eat some carbs with each meal, and drink plenty of fluids so you do not get dehydrated, especially in the first 2 weeks. Space out carbs evenly. Eat real, whole food, and not any of the shakes, bars or low carb foods they market. If you aren't losing, or feel cravings, you are doing something wrong, and need to make adjustments. That may be a review of your foods, but could be something as simple as not enough food. Just don't ignore it. If carbs are low enough, you should be losing quickly and steadily.

Edited by: RUSSELL_40 at: 9/19/2013 (10:14)


SPARK_COACH_JEN
Posts: 55,778
9/18/13 1:46 P

The previous posters have given you some good suggestions. We don't offer low-carb meal plans, but you can turn off the meal plans and track your own food based on your needs.

Coach Jen



DROPCONE
Posts: 1,527
9/18/13 11:04 A

I don't think Sparkpeople provides low-carb plans specifically. But I think you can turn off the menus, and enter the food you plan to eat up to a week in advance. That way you can plan ahead & check to see if your nutritional numbers are where you want them to be.



BETHLOVESBIKING
Posts: 1,309
9/18/13 10:11 A

Mmm, not sure I know the technical answer to that. But I also follow a low carb, low glycemic index diet (carbs mostly from veggies and some from fruits, no pastas, rice, etc.) I just enter what I eat every day and the nutrition tracker keeps track of calories, etc. for me (which I love.) If I run the nutritional report at the end of the day, it always says that I should eat more carbs. But I'm following sort of a modified paleo diet, and just using the tracker to keep my accountable and to check on calories. Hope that helps. Maybe somebody has a better answer.



KAILAWALKER
Posts: 1
9/18/13 10:02 A

Is there a way to change the meal plans to low carb/low glycemic?



 
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