Do you not eat salmon because you don't like the taste? I hope you are not avoiding it because you think it has too much fat. When you decrease your carb intake, you increase (maintain) your protein intake and increase fat intake....not all fats are created equally though. I don't have the science behind this quite nailed down yet, so I will defer this to the experts - however think about it this way.

I weigh 130#

If I am taking in 2G or Protein p/# of bodyweight (130 x 2 = 260G of protein)

I am taking in 100 - 120G of carbs p/day

One Gram of Protein and One Gram of Carbohydrates yield 4 calories so let's add the grams of pro and carb, shall we? We get 260 + 120 = 380G x 4 calories =

1,520 Calories. Where do you suppose the rest of your calories will come from? Yes, FAT!.....but like I said, not all fats are created equally.

One gram of Fat yields 9 calories so if you wanted to shoot for a total daily caloric intake of no more than 2,000 calories but no less than 1,800 you would have to take in no less than 280 calories and no more than 480 calories from FAT. 280 divided by 9 = 31.1g of fat and 480 divided by 9 = 53.3g of fat.

I hope this isn't too confusing.

Perhaps it is because like I said I am no diet expert myself. I know what works for me and how to figure this stuff out for myself, but I do not have the knowledge to do this for somebody else. These numbers are based on MY height, weight and activity level - they may not be correct for you.

Experts if I am incorrect, PLEASE HELP ME OUT HEE.

Nutrition GURUS, what do you guys say?

First of all, as BMom said, a moderate amout of good fats like that found in salmon is GOOD for you, is necesssary and will actually help you with your weight losss efforts. Her second point about eating more is also good info. It's not just a matter of reducing your calories to lose weight, it should also be about keeping your metabolism high enough to retain muscle and continue losing fat. 1800 is just what works for BMom, and everyone is different. It depends on your metabolism, lean body mass and activity level.

If I were you I would do a mixture of cardio. Sprint work one day, longer lower intensity the next time. Mix it up both for your mental health as well as to keep your body from adapting to the same ol' same ol'.

Spuds vary a lot in their effect on insulin. Depends on the variety, how old they are and how they've been prepared. Many of them have a high GI, but this does not make them evil. First, if you eat them with a meal that is high in protein and has some fat in it, it lessens their effective GI. Secondly, potatoes are one of the most filling carbs you can eat. In other words, 100 calories worth of spuds is more satisfying than 100 calories of rice, pasta, bread etc.....so they're still good for dieting.