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BACKYARDER1's Photo BACKYARDER1 SparkPoints: (16,419)
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1/27/13 1:23 P

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I try to stay within my carb limit as per my tracker but I guess I've been slipping up! I don't eat much bread because I don't care for it unless it's homemade. We are on our last loaf of home baked raisin bread...I really have been pretty good at not eating any but sometimes I just give in.
I love fruits and veggies , could eat salad three times a day..they are not a problem. I have a bit of trouble with protein because I am not a big meat eater. I need to get some cottage cheese and yogurt. I find peanut butter adds fat and carbs and I usually eat with a cracker which adds more carbs.
I also have a constipation issue , thus the bran buds each am. I am going to try and make up a meal plan for tomorrow that is a bit healthier and see how it goes. Thanks for all your suggestions and for sharing your diet history. I have been on a few too..I did weight Watchers years ago and lost 30 pouns, kept it off for 4 years , until I stopped going to meetings. I really need someone to report to or someone checking up on me. Sparkpeople makes me accountable!
Oh, and I went back to this a.m.'s food tracker and made an adjustment..I had tracked my raisins at double the amount I actually ate, so the total calorie/nutrient count looks better now !
I think I'll peek at a few public food trackers and see if I can get some ideas for future meals! I hope to make this a no brainer eventually, know what I can eat, what my body needs without thinking about it!

Be the best you can!


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AZURE-SKY Posts: 1,509
1/27/13 1:00 P

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emoticon emoticon It took me a long time, and a lot of trial and error, to finally figure out what works for me. I'm 60, and have tried many diets over my adult life. I've tried Weight Watchers numerous times, and had less success with each new program. I've done low-fat, low-carb, Atkins, South Beach.

What works for me is what I mentioned in my previous post. I basically follow South Beach which my doctor recommends - lean protein, lots of veggies, fruit, and whole grains.

Several years ago, I participated in a diet study run by my local hospital for breast cancer survivors. I had some weight to lose, it sounded intriguing, and I liked the fact that I would be meeting with a nutritionist weekly. After all those years of failed diets, I felt that I needed some real guidance.

The participants were split into 2 groups - a calorie-restricted low-fat diet, or a calorie-restricted low-carb (Atkins) plan. Each of us was tested for our BMR - basic metabolic rate, and given a maximum daily calorie limit. Mine was 1350. I was put into the Atkins group, which I had never tried up until that time.

So, I was basically following the 2-week Induction plan (20 net carbs per day) and eating 1350 calories a day. After the 2-week Induction phase, I increased my daily net carbs by 5 each week.

Restricting calories while going low-carb was a real challenge, but I found that I was never hungry. I'd have a 2-egg omelet with spinach, broccoli, or mushrooms at 8 AM, then I'd have to be reminded to eat lunch at 1 PM!

I would not recommend doing this plan because it's too restrictive for the long term. But, I did learn a lot. Firstly, lean protein and healthy fats (olive oil, canola oil, nuts), keep your blood sugar level and digest more slowly than carbs, so you don't feel hungry. Secondly, and more imortant to me - my cholesterol improved and so did my triglycerides! I also learned that cutting out the processed carbs wasn't that difficult - because I used to mindlessly munch on junk because I was hungry or I was craving something sweet. When I wasn't hungry, I didn't crave the carbs for energy.

The downside I experienced with low-carb was constipation, because there wasn't a lot of fiber in what I was eating. The other downside was that after a while, I couldn't look at another egg!

So, I did some research and settled on the South Beach diet. It also has a 2-week low-carb Phase 1, but it allows more whole grains so it's more realistic, and it doesn't allow tons of fat like the early Atkins program did. You don't count carbs on South Beach. Because it's more flexible, it's a plan I can live with for the long term.

"It's never too late to be who you might have been."
George Eliot

"The most difficult thing is the decision to act, the rest is merely tenacity."
Amelia Earhart

"Face your deficiencies and acknowledge them; but do not let them master you. Let them teach you patience, sweetness, insight."
Helen Keller


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BACKYARDER1's Photo BACKYARDER1 SparkPoints: (16,419)
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1/27/13 12:56 P

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I have been having trouble with the protein and fat intake. I need to address that asap. I usually eat the same breakfast everyday and nearly the same lunch. I am not usually hungry at all. I really can't say I was hungry this am, it just seemed like I wanted to eat and eat. Drinking the water would have been a better option than eating more!
The soup was homemade so it was plenty to hold me over , it was very hardy and the snack cake was really my mom's homemade gumdrop cake, not really a snack cake. I find it hard to track some things like that..but it was all carbs...bad carbs.
Thank you so much for looking at my food tracker , sometimes someone else can see where you're going wrong when you can't. These little things might just be what I need to start losing at a better rate. I seem to lose a pound and then get stuck.So now I have a new goal, eat more protein and less carbs.. ,when I want food opt for water...thanks gals..it's good to just get it all straight in my head..

Be the best you can!


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NANCYPAT1's Photo NANCYPAT1 Posts: 43,984
1/27/13 12:29 P

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Thank you. I never think to look at someone else's trackers. I don't have mine public. The info you provided was really useful and specific. I may have to rethink the idea of public tracking. I do eat more the way you suggested, but I don't always think to look at how others eat. I am glad you were kind enough to do that and to offer such helpful advice. Thank you again.

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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AZURE-SKY Posts: 1,509
1/27/13 12:20 P

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I just took a quick peek at your food tracker for this morning. It's almost all carbs. That will make your sugar spike, then drop quickly, making you hungry right away.

Start the day off with some protein, or stick with whole grains that are a lot more satisfying than puffed cereal. Have eggs, or Greek yogurt, or a bowl of oatmeal (not instant) made with milk instead of water, with a TBSP peanut butter or other nut butter stirred in. I try to get some protein with every meal and snack.

Then, I went back and looked at yesterday's food tracker. Again, you eat a lot of carbs - mostly processed carbs, which are basically empty calories with little nutrition. Having just soup for dinner wouldn't satisfy me. If I ate that, I'd be chewing the furniture in an hour.

I would suggest cutting back on the snack cakes, crackers, etc. Just because they're low calorie, doesn't mean they are nutritious. Try pairing protein with your fruit snacks (low-fat cheese stick, yogurt, almonds, etc), or hummus with veggies.

It takes a while to find what works for you. Don't give up.



"It's never too late to be who you might have been."
George Eliot

"The most difficult thing is the decision to act, the rest is merely tenacity."
Amelia Earhart

"Face your deficiencies and acknowledge them; but do not let them master you. Let them teach you patience, sweetness, insight."
Helen Keller


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NANCYPAT1's Photo NANCYPAT1 Posts: 43,984
1/27/13 10:24 A

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Hang in there. . . we are coming. . . even with 500 cal to start your day, you can rein it back in. I go with checking protein and fat and also tracking your PLANNED food for the rest of the day. Maybe you will eat heavy breakfast but can make lunch and/or dinner lighter than originally planned. Get busy with other things besides food. Reflect for a few minutes on WHY this might be happening. Have you been eating too little and maybe you just really are hungry? Or is there something going on that has you on edge? Or maybe it isn't something but someone? Stressful family members, co-workers, arguments, tension, all can set this off. Do you have plans you would like to avoid today? Just think about the possible whys and then move on to the what might work for YOUs. Good luck. By coming on here and posting, you have taken a proactive approach to solving this.

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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CHERYL_ANNE's Photo CHERYL_ANNE SparkPoints: (63,165)
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1/27/13 10:09 A

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Whenever I feel this way I drink an 8-ounce glass of water to make sure I'm not really thirsty and interpreting that as hunger and then double check the nutrition tracker to make sure I'm getting enough protein and fat. When I'm low on either of them - I seem prone to the munchies.



KATENO9's Photo KATENO9 SparkPoints: (68,977)
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1/27/13 9:21 A

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Sounds like you need to get out of the kitchen, lol! Take a walk or see if you can get immersed in a favorite hobby or a good book.

We are what we repeatedly do. Excellence then is not an act but a habit. - Aristotle


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BACKYARDER1's Photo BACKYARDER1 SparkPoints: (16,419)
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1/27/13 9:18 A

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I usually start my cravings after supper...gee I can't seem to get enough for breakfast this morning! I'm over 500 calories already! I'd best get a handle on this right now!
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