Thursday, June 27, 2013
okie dokie, here's how it went--
I'm am down by 20lbs in two months; she says this is exceptional, that I'm doing very well. However, she does not want me to lose any faster than this for fear of losing muscle and not just fat.
I lost 15lbs in the first month, that is from May 3rd when I started the program to June 3rd. I've only dropped 5lbs since then. At one point I had dropped 6lbs, but the very next day the scale said I had gained 7lbs. I've struggled to lose since then.
The doctor said that it's normal to lose fast the first month, to almost plateau in the second month and to stabilize to a normal rate of weight loss in the 4th and 5th months.
She also said that huge fluctuations on the scale can be due to water retention, even eating a lean cuisine which is high in sodium, can cause water retention. So, the scale is not necessarily accurate; you can be eating within your calorie range and low fat and still appear to be gaining weight.
She does not want me to eat below 1,000 calories, which I have, not on purpose but because I've been full. On days when I exercise she wants me to eat closer to 1500 calories.
Tips she gave me:
when you eat fruit, eat a protein with it, it will help to balance the sugars
add a scoop of protein powder to fruit drinks or when baking--or add egg whites to your recipe
Protein bars she recommends are: Quest, Nogii, Power Crunch, and Isogenix
(she has me increasing protein and biotin because I'm deficient in it. She does not recommend high protein diets in general, nor other drastic methods/fad diets)