Author: Sorting Last Post on Top ↓ Message:
RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
5/27/13 11:38 A

Send Private Message
Reply
Also.. A week is 7 days. That's Tuesday, isn't it? You may lose 6 lbs by then.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


 current weight: 179.6 
 
361
311.75
262.5
213.25
164
GEMINIGEM6's Photo GEMINIGEM6 SparkPoints: (21,556)
Fitness Minutes: (7,617)
Posts: 3,707
5/25/13 2:39 P

My SparkPage
Send Private Message
Reply
Thank you all so much. The support on this team is amazing. I am taking all of your thoughts and advice into consideration. :) emoticon


"It is never too late to be what you might have been."
George Eliot



 current weight: 223.0 
 
236
219.5
203
186.5
170
NOWYOUDIDIT's Photo NOWYOUDIDIT SparkPoints: (40,858)
Fitness Minutes: (2,666)
Posts: 3,491
5/25/13 2:21 P

My SparkPage
Send Private Message
Reply
Wow! Russel that's amazing! You have my hopes up about getting off these icky cholesterol meds! emoticon

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com


 current weight: 210.0 
 
230
208.75
187.5
166.25
145
RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
5/25/13 11:40 A

Send Private Message
Reply
I am a heart patient, and started Atkins because he was a cardiologist for decades. I have had many health issues, but low carb has reduced the amount of pills, and the dosages of every single one. I am off all diabetes and cholesterol meds.

As it relates to you.. I eat 4 XL eggs every morning with 1/4 stick of butter. I eat a lb of chicken, and 3 Tbsp oil, along with a can of green beans, a can of tomatoes, and 2 small cans of mushrooms.. which is my lunch and dinner ( I split this ).

My fat is 61.5 % of my diet, and despite the eggs, or because of them? My cholesterol is 104, my LDL is 51, and my triglycerides are 97. The extra meat and butter has raised my HDL from 24 to 37, greatly reducing my risk of stroke. Best of all, I have cut all my BP meds in half, and my BP runs about 100/65 average. They plan on halving them again soon, and see if it stays low.

So rest easy, figure out low carb in general, which is more important than the different low carb plans. They are almost all identical.. pick one.. Atkins, Paleo etc. and read the Gary Taubes book for an explanation of the science behind low carb. Then just eat real, whole foods that are 1 ingredient foods, and your weight will drop, as will your BP. The funny thing is, the very diet that they tell you to not do because it will raise your cholesterol, BP etc, does the exact opposite.

You have 6 more lbs to lose by 6/14, that is just 2 lbs a week. Be patient, eat on plan, and be happy with whatever happens, as long as the scale is moving downward, all you have to do is wait. You will get there.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


 current weight: 179.6 
 
361
311.75
262.5
213.25
164
SUZANNEYEA's Photo SUZANNEYEA Posts: 4,342
5/25/13 6:33 A

My SparkPage
Send Private Message
Reply
My depression and anxiety pretty much left once I started lc. I still have anxiety, but in normal amounts. Meaning, in situations where feeling anxious is a normal reaction.
Your diet looks pretty good. Not fake foods. But, make sure there is enough fat. Beef burgers are better than turkey. Fish is a bit light. Also, watch the vegetables, those carbs add up fast. Mushroom, artichoke hearts and onions, are all pretty carb filled. Meat and fat should make up most of the meal, with the vegetables as a side dish.

NOWYOUDIDIT's Photo NOWYOUDIDIT SparkPoints: (40,858)
Fitness Minutes: (2,666)
Posts: 3,491
5/25/13 1:32 A

My SparkPage
Send Private Message
Reply
I have PCOS too Gemini, with other health issues. This is a great diet for PCOS, you are right.
emoticon

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com


 current weight: 210.0 
 
230
208.75
187.5
166.25
145
MONADM1 Posts: 887
5/25/13 12:02 A

Send Private Message
Reply
GEMINI,

it looks like you are well on your way, indeed.

PCOS is one of those conditions that make weight loss much more difficult for many women who suffer from it. So, as unfair as that is, you'll have to set your expectations accordingly.

Low-carb eating - and especially abstaining from wheat products - seems to have HUGE health benefits for many people. Since going low-carb, my husband no longer needs to take any blood sugar medication. His levels are totally normally, now. Compare that to more than 10 years on medication, with irreversible side effects !

Although I am almost 60, I feel that my "aging process" has stopped. No more stiff joints, unlimited energy, an increased feeling of "peace and quiet" in my body, now that my blood-sugar levels are stable - and I also got that hourglass shape back that had eluded me for over 20 years !

I suspect that depression and anxiety should also improve in many people on low-carb protocols. There is an interesting book that sheds more light on the whole low-carb science. It's by Gary Taubes and is called "Why we get fat and what to do about it". Even if you are not a science major, you may find the book easy to read and very informative.

Highest weight ever: 220 pounds. Followed the IP protocol from June to December 2012 and lost 58 pounds.

In Maintenance mode since January 2013. Have been able to maintain a lot of my weight loss, but regained about 20 pounds over 2 years

Time to take another run at "reducing"


 current weight: 175.0 
 
220
201.25
182.5
163.75
145
GEMINIGEM6's Photo GEMINIGEM6 SparkPoints: (21,556)
Fitness Minutes: (7,617)
Posts: 3,707
5/24/13 10:09 P

My SparkPage
Send Private Message
Reply
Thank you all SO much for your thoughtful responses. I regret I came off as a complete novice, b/c I am not. Like I know those 4lbs are just water but I am SO good with that b/c I still feel 'lighter'. Lol. :) I have researched it a bit which is why I wanted to try it and see how it worked for me. I just decided not to do any one plan. I have PCOS (Polycystic Ovarian Syndrome) as well as the other issues I mentioned before. I have read many things that support this way of eating being good for the issues that come along with that. I also read that low carb was good for depression and anxiety. So I have done some homework but am not nearly as well versed as you all. :) So again, thank you all very much.

An example of a typical day so far-

I get up late so I do not eat breakfast at a normal time so my first meal of the day is usually lunch. Since Tuesday I ate 3 times a day plus snacks except for today I only ate 2 meals. Not on purpose, just ended up that way. And as an example for breakfast foods, I would make scrambled eggs using 3 large eggs, reg butter, turkey bacon and add some type of cheese to the eggs.

Here is what I had today-

Lunch was a turkey burger which I use Mrs. Dash Tomato Basil seasoning on and then I topped artichoke w/ hearts. I had asparagus and sauteed mushrooms & onions on the side.

A snack would be celery w/ a lil cream cheese or cucumbers w/ Italian dressing on them. I may have some sunflower seeds as well. I also have low sodium string cheese for snacks.

Dinner was baked Lemon Pepper Tilapia (again I used Mrs. Dash) w/ creamed spinach and mushrooms, and a salad on the side.

If I get hungry again (which has been happening a lot) I will just reach for a snack like I mentioned above. I am still researching recipes and ideas for snacks, etc.




Edited by: GEMINIGEM6 at: 5/24/2013 (22:17)

"It is never too late to be what you might have been."
George Eliot



 current weight: 223.0 
 
236
219.5
203
186.5
170
BUDGETMAW Posts: 3,075
5/24/13 5:09 P

My SparkPage
Send Private Message
Reply
There are several different approaches to a low carb lifestyl, which is good because different things work for different people. Mine is different than MONADM's.

I find that I do better on a lot more fat than she seems to eat, and probably more calories. I have found that about 1600-1800 calories a day is best for me. Much less than that and I don't lose weight. I don't know what my upper limit is. I usually try to keep my protein at around 100 grams a day, or mostly within a range of about 80 - 120 grams. Most of my calories come from fat. And when I don't lose, I usually find that adding more fat helps.

That being said, if you are somewhat carb-phobic, as most of us were before we started eating low carb, MONADM's plan might be good for you.

Whatever you do, please find out why low carb works! It's important to understand what's going on with your body so you know what you should and shouldn't be eating. After you've been following a plan for a few months, you might want to make some adjustments to make it work better for you. But give it a couple of months before you start making changes. There are reasons why plans are written the way they are.

Good luck, and welcome to the team!

NOWYOUDIDIT's Photo NOWYOUDIDIT SparkPoints: (40,858)
Fitness Minutes: (2,666)
Posts: 3,491
5/24/13 4:19 P

My SparkPage
Send Private Message
Reply
MONADM1 gave you great advise! Welcome!
I will add that the weight I've lost in water weight has benefited me greatly, it was mostly in my belly, ankles and feet. I don't care what kind of weight it is, if I can walk easier.
I've had 2 major illnesses where I lost a pound a day. Other than that- I have never lost more than 4 pounds a week! So I think 4 pounds is a lot.
I can not do Induction- I did when I was young and felt desperate. It never lasted. Some days I've been known to eat one m&m up to 3X a day- just because. There are no laws! Is it good for me? No but its not bad either.
Fiddle around with your food. If you fought "head" hunger with depression before low carb, you'll fight it with low carb. When my head says I'm hungry I ask myself if I want more protein- nope- then I'm not really hungry!
I start my day with eggs too. Very filling. If I'm rushed I have hard boiled eggs in the fridge to grab and run!
(((HUGS))) just my very humble opinion emoticon

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com


 current weight: 210.0 
 
230
208.75
187.5
166.25
145
MONADM1 Posts: 887
5/24/13 3:42 P

Send Private Message
Reply
GEMINI,

what you have been experiencing is typical for the beginning of a low-carb diet.

In the first few days, you see big losses, because your body uses up the sugar (glycogen) that is stored in your muscles and liver. That sugar also binds about 3-4 times its weight in water, which gets released as the sugar gets used up.

Hence the quick 4-pound loss at the start of the diet. Some people see bigger numbers, because they release more water.

Once you stay away from carbs for about 3 days, your body runs out of stored sugar. That's when you start using up your body fat for energy.

However, you need to create a calorie deficit of about 3500 calories to lose just one pound of fat. So, you can't realistically expect to lose huge amounts of weight, each week, since it's not advisable to go much below 1000 calories a day without close medical supervision and additional mineral supplementation .

What you do need is an appropriate amount of protein to maintain your muscle mass and some fat to keep you feeling full. You also need LOTS of low-carb vegetables to ensure that your body gets all the nutrients it needs.

In theory, once you get off the sugar and starch, your body adapts to being in fat-burning mode within a few days, and you should not feel hunger or cravings.

If you do, it could be a sign that you don't get all the nutrients you need. In that case, your body "asks you" to eat more, in the hope that the next meal will provide the vitamins and minerals that are lacking. So, add a good multi-vitamin, just to be on the safe side.

You may also want to stop exercising for about a month, until your body fully adjusts to getting its energy from body fat rather than from sugar.

You need to know that anytime you eat more than a minimal amount of carbs, your body may switch back to sugar-burning mode, which prevents burning body fat. Especially anything that contains fructose (i.e. fruit) is counterproductive when it comes to fat-burning.

There is a long story based on biochemistry behind why low-carb diets work so well - provided you stay on protocol and don't go back and forth.

Some people on a low-carb diet claim to eat a lot of fat - hot dogs, bacon, lots of butter. It's not clear to me whether this actually helps or hinders weight loss. In any case, the fat from olives, nuts, and avocados is probably more beneficial.

The formula that has worked for me is this:

Breakfast: Protein (eggs, or a low-carb protein shake)

Lunch: 2 cups of low-carb vegetables plus unlimited salad greens, plus protein (meat, fish, poultry, tofu); some oil as part of your dressing.
You can make vegetable soup ahead of time and have that as a quick lunch, at work, if you have access to a microwave.

Dinner: 2 cups of low-carb vegetables plus unlimited salad greens, plus protein (meat, fish, poultry, tofu), some oil as part of your dressing

Snacks: hard boiled egg, celery and peanut butter, protein shake, small amount of almonds, olives

Lots of water, herbal tea sweetened with Stevia

Sweet treat: Greek yoghurt mixed with a flavored whey protein (strawberry, chocolate); small amount of very dark chocolate

Salty treats: Some bacon bits (real, not simulated), mixed with some crumbled feta, jalapenos stuffed with feta

You need to add about half a teaspoon of sea salt, each day, to make up for the lack of processed foods that used to provide more than enough salt, before.

Low-carb eating needs to be something you can sustain. So, you need to experiment and plan ahead. Get inspiration from cookbooks that cater to the Paleo lifestyle, but cut out the natural sweeteners they use. Or look for Atkins recipes online.

Experiment with the smallest amount of snack food that can satisfy you between meals, and figure out the amount of protein that's right for you to keep you feeling full. Don't skimp on leafy greens. Their nutritional value really seems to help with weight loss.

Make sure you never leave the house without an "emergency basket" of low-carb foods that will help you out until you can sit down for a full meal. Individually-wrapped portions of cheese, a low-carb protein bar or shake, a small bag with almonds or nuts, and plenty of bottled water should do the trick.

Good luck on your journey !



Edited by: MONADM1 at: 5/24/2013 (15:49)
Highest weight ever: 220 pounds. Followed the IP protocol from June to December 2012 and lost 58 pounds.

In Maintenance mode since January 2013. Have been able to maintain a lot of my weight loss, but regained about 20 pounds over 2 years

Time to take another run at "reducing"


 current weight: 175.0 
 
220
201.25
182.5
163.75
145
HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,343
5/24/13 3:16 P

My SparkPage
Send Private Message
Reply
I agree that you need to learn a lot more to know why low-carb works. That way you will not have to worry at all about eating high-fat.
A book that will explain very well why high-fat is NOT a problem for blood pressure, heart health etc. is "The great cholesterol myth", written by a cardiologist. You can take a look here:
www.amazon.com/The-Great-Cholesterol
-M
yth-Disease/dp/1592335217


Low-carb is not a quick fix but it will be very easy to maintain for life if you eat enough fat and don't try to restrict calories which is totally unnecessary.
Try to learn at least the basics about the Atkins diet and maybe a Paleo diet and how they work. The book by Gary Taubes is outstanding, or listen to one of his talks on youtube for free.
Birgit

P.S. 4 lbs. is a LOT to lose, but trust, me it is not all fat, as 1 lb. of fat equals 3500 calories. But the number of pounds lost during the first week are meaningless anyhow. The way your body uses energy matters much more.

Edited by: HOUNDLOVER1 at: 5/24/2013 (15:17)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
23.6
21.7
19.8
17.9
16
SUZANNEYEA's Photo SUZANNEYEA Posts: 4,342
5/24/13 3:08 P

My SparkPage
Send Private Message
Reply
You need to understand low carb a bit more. Read Gary taubes, why we get fat.
But, some helpful info. You do not need to pick a plan, but there is no plan that will allow a lot of cheese.
What do you eat in a typical day? Post a menu and we can help you out a bit more.

NAYPOOIE's Photo NAYPOOIE Posts: 6,398
5/24/13 2:53 P

My SparkPage
Send Private Message
Reply
Yes! Eat the fat. And if you're hungry, eat something.

I strongly recommend you pick a plan and read up on it. You'll do much better if you understand why it works.

 current weight: 210.8 
 
250
221.25
192.5
163.75
135
GEMINIGEM6's Photo GEMINIGEM6 SparkPoints: (21,556)
Fitness Minutes: (7,617)
Posts: 3,707
5/24/13 2:34 P

My SparkPage
Send Private Message
Reply
Hello everyone. First off let me state I'm not on any one plan. I know Atkins has an induction week and all that, but I wasn't doing that. However, I was a carb queen until Tuesday of this week. I decided that day I'd had enough and I couldn't keep eating out of depression(diagnosed w/ depression & panic/anxiety disorder last year), etc and had to take control. My 40th bday is June 14th so I set my first goal to lose at least 10lbs by then. I mean I had been eating a lot of fast food and sweets which caused my weight to go back up. I also was doing NO exercise aside from strolling through the park when I would go there. I have a knee injury so I can't exercise vigorously anyway, but I still could have done something....and I wasn't. Anyway, going from eating candy everyday and no exercise to eating no carbs and exercising (very low impact of course) at least 10 min a day(a few days it was more) I would have thought I would have lost more than 4lbs.

Also, I have been starving! I hear people say they are not hungry when they eat low carb but I sure have been! Now I know that I'm supposed to be eating a lot of fat and all that. I have reservations about loading up on eggs and cheese and full fat meats and all b/c I have high blood pressure and take medication for it.

Any advice on what I can do better? Thank you in advance. :)

* I guess when I'm thinking about it I did lose a pound a day, but I guess I was still expecting more b/c it was such a drastic change in what I WAS doing.

Edited by: GEMINIGEM6 at: 5/24/2013 (14:40)

"It is never too late to be what you might have been."
George Eliot



 current weight: 223.0 
 
236
219.5
203
186.5
170
Page: 1 of (1)  

Report Innappropriate Post

Other Living Low Carb (Atkins and other Plans) General Team Discussion Forum Posts

Topics: Last Post:
Anyone on Ideal Protein using alternatives? 9/26/2014 8:24:40 AM
Monday 10/27/2014 3:25:22 PM
tired but made it through 10/20/2013 7:49:13 PM
Anyone doing the #NSNG with Vinnie Tortorich? 12/30/2013 6:03:17 AM
Opinions please 5/1/2014 6:00:15 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x482x53464830

Review our Community Guidelines