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Making the Nutrition Tracker Low Carb

Tuesday, June 04, 2013

I spent a long time (and lost 33 pounds) tracking my low fat vegetarian diet. Tracking = information. It helped me to make adjustments, to figure out which meals were winners, and to make the behavioral changes required to keep losing, and ultimately, to maintain.

And then, I just couldn't stand to do it any more. So I tried something totally different, commonly referred to as low carb or keto-adaptation. I reduced my daily carbs from the 100's of grams to a net (after subtracting fiber) of just 25g. Some of my tracker skills still applied, but I had to start all over figuring out what groups of foods made for a "good" day.

I adjusted my macronutrients to more closely match what I should be getting if I'm keeping carbs low, protein moderate, and fat at 65% or more of daily calories. All of these adjustments start from the Nutrition/Track Your Food page.

They hide this down at the bottom left

To play with your nutrient settings, click "Change Nutrition Goals". These were likely originally set when you entered your goal weight and your date for achieving it. But if you're eating low carb, you're always under for carbs and over for fat. We can fix that!

Each of the nutrition goals can be individually adjusted. There isn't anything that requires them to add up "right".

Each item can be changed by clicking the "Edit" button. Other items can be added by clicking the "Add Another Nutrient to Track" button that is below the list.

Mine are a little wacky. The original values were set when I adjusted my goal for a 1 lb per week weight loss. I opened up the high end to 2000 calories; I get plenty of exercise, and I stall if I don't eat enough.

I adjusted the grams of protein to be between 0.5 g and 1 g per day of my goal weight in pounds (lots of other advice on how to set this). I adjusted fat so the minimum is 70% of my minimum calories, and the maximum is (I think) 90% of whatever the top of the calorie range was. How much fat we need just doesn't need to tracked as closely as the small numbers associated with net carbs.

I adjusted the high end of the sodium to 4000 mg, because when the body is in ketosis it doesn't retain salt. I had adjusted the carbs to roughly equal my total carbs, but now I've added net carbs (the entry that says "(for low-carb diet).

Be sure to scroll down and click the "Save your changes" button if you want to save changes. But your Nutrition page will still show just calories, carbs, fat, and protein

To see the other items I'm tracking, I check the Printable Nutrition Report frequently. Back on the Nutrition page, back to the buttons down on the right, is "See today's full report". Click that and it opens a new tab in your browser labeled Printable Nutrition Report. This lists each item you've tracked, and shows meal and day totals.

I had to check a lot of days to find one I hadn't had dessert, so that the column labels would show here. emoticon

When I look at these, I'm looking to see where I am for net carbs, protein, and fiber. That's my reminder that if my breakfast was eggs and cheese, I plug in the fruits and veggies and flax later. At the bottom of the page is the pie chart that makes me smile, and tells me how I'm doing with fat:

Much easier than stopping to figure if your fat grams are 70% of your calories or not, right?
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Member Comments About This Blog Post
    That's useful info there. Thanks! And good luck with the new approach.
    1692 days ago
  • JLKL1980
    Thank you so much for taking the time to show us how you track all of your nutrition goals! emoticon
    1693 days ago
    Great information! Thanks!
    1693 days ago
    Thank you for the information and the helpful graphics. I am off to look at my nutrition tracker.
    1694 days ago
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