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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 5:26 P

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Teresa -

I love that natural Smucker's peanut butter. I will replace my snacks with that instead of cheese and see what happens.



Joy

George S. Patton-You're never beaten until you admit it.


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 5:23 P

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Exotec - thanks for the advice and info!

As I've said before, this is the most informed and supportive team I have found on SparkPeople.

Also, thanks for the tidbit about printing out my nutrition tracker for my doctor. I think I will just tell her I am writing a book about my weightloss - she will have to pay for it. ha ha

Joy

George S. Patton-You're never beaten until you admit it.


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434TERESA's Photo 434TERESA SparkPoints: (2,501)
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6/4/13 5:19 P

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I know peanut butter is a no no of sort on low carb but smuckers has all natural kind that has 6 carbs per 2tbs. You could try a spoon of that if you BS drops to low, it works for my mom. Or maybe when you eat you could save a little on your plate to eat about two hours later. You have to try a few things and keep it in your log so you will know what works for you.

Its not a matter of calories in and out for me either, its just not that simple! if ti was we would all be thin. I done a 500 cal diet (up day down day or something like that)one time and it did not work for me.

Another thing about the cheese. If your nose is a problem for you see if giving up cheese helps you with that. My nose runs a lot without all the cheese it has got better.

One more thing..do you check your blood sugar often? you may want to check it before you eat, two hours after for each meal for a few days. You need to try to keep the numbers about the same all threw the day. Big spikes and low drops can hinder your weight loss. Do you space your carbs out if you dont you may want to start doing that. If you are eating 20 total carbs and eat three times a day then you may want to do like 6 or 7 total carbs with each meal instead of eating most in one meal.

Edited by: 434TERESA at: 6/4/2013 (17:24)
This is the link to the Atkins website. even tho I dont fully do it the atkins way anymore I do still eat from the atkins food list/eat. I just count carbs different than they do.
community.atkins.com/Registration.as
px?mcid=atkhpbannerlg


Watch this about the atkins program.

us.yhs4.search.yahoo.com/yhs/search?
p=dr+westman+diet&hspart=att&hsimp=yhs
-att_001&type=att_lego_portal_home


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EXOTEC's Photo EXOTEC Posts: 2,965
6/4/13 5:11 P

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I am very diligent about the Nutrition Tracker. The daily summary is a great asset, since it gives you a pie chart of where your percentages fall. You just have to ignore SP's comparative "recommended" pie chart by its side! LOL

Don't listen to all the hype about low fat. Good fats are definitely good for you, and will help you in all good ways in this lifestyle. Drop-kick anything labelled low fat, no fat, reduced fat, etc. Who knows what they've put in there. Nothing "real," is my guess! Load up on real butter, whole milk, heavy cream, good cheeses (not that processed stuff!), bacon, healthy oils (coconut, olive)... Low carb and hi fat go hand-in-hand. You'll find it more difficult to adapt and succeed in the lifestyle if you try to limit fats. Just say "no" to all those folks who simply don't know any better!

I second the recommendation for the "Art & Science..." book. I've posted a lot of book reviews here (I'm supposed to be adding to them, but I've gotten bogged down lately! shame on me). Check them out, and pick a few likely volumes to help you in your efforts.

So far as protein, I have problems with that. Personal issues, not conceptual. I have GERD, and protein aggravates it. I'm lucky to get away with 50 or 60 grams a day. Some days I do better...but other days even a little bit sends me off into GI purgatory, and it's just not worth it. I do drink an Atkins shake in the morning to get my meds down. There's only 2 or 3 net carbs in one of those. I love whey protein shakes, or even kefir, but both of those are lots higher in carbs than I'm willing to take on a daily basis. I'll alternate them on days I know I'm not going to be eating lots of "real" food later on.

You really have to arm yourself with information and then perform your own n=1 experiments to determine what works best for you. Everyone here has great info and experience. Use us as a jumping-off point, and then create your own personalized diet.

By the way, you know you can print your info from the Nutrition Tracker, right? Nevermind handwritten copies. Just print out your data and take it with you to your doctor. They'll get lots more info than the "short list" of tediously hand-scribed food journaling!

...the problem with people these days is
they've forgotten we're really just animals ...
(attributation forgotten)

We did not create the web of life; we are but a strand in it.
~Chief Seattle

We don't have souls. We ARE souls. We have bodies.
~C.S. Lewis


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 4:55 P

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Teresa -

Well, I am cutting the cheese out for about 3 or 4 days to see what happens. I like the cheese because they help stabilize my lowblood sugar episodes that I sometimes get in between meals.

I am supposed to go back to my Doctor in about September or October. She and I had a bit of disagreement when I told her a calorie is not just a calorie. She is of the thought pattern that it's calories in and calories out and that is all there is to it. She was wanting me to overwork myself at a Gym, and she said she could not help me because I was in denial. ha ha

But I know when I was on Slim4life (lowcarb), I was told not to even exercise until the weight came off and I was in maintenance. I know by experience that it's all about what you put in your mouth. Because I could exercise until 'the cows come home', and the weight was still not coming off. Also, I will try to keep my calories around 1400.

So, I am on a mission to prove something to her and to myself.

emoticon

Joy

George S. Patton-You're never beaten until you admit it.


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434TERESA's Photo 434TERESA SparkPoints: (2,501)
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Posts: 238
6/4/13 3:31 P

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On Atkins there is a cheese limit of 4oz a day but a lot of people say that they can not eat that much and lose for some reason. That is why I cut back on my cheese. I love cheese and I could eat it with every meal but I just find that I cant. I have one almost full box of cream cheese and when that is gone I have the hope to even give that up my 1oz and see if I see any changes after a week or two.

You do really need to keep up with what you eat even the oz if you can so will have a ideal of what you may need to work on changing if your weight loss still seems to be stuck. I know Atkins says to only count the carbs but take it from me you need to know more info about your food than that,well just in case. I know its a pain to keep up with, I don't like to do it either but I do. Its so easy to do so I don't know why we dislike doing it so much.

With that being said my Dr just told me today that she wants me to write is down, so she can look at it when I come back in July. So now I will be writing it down and putting it on here also. I told her I have it online here but she said the computers there was a pain to do anything with other than the paper work they have to keep on all of us.

This is the link to the Atkins website. even tho I dont fully do it the atkins way anymore I do still eat from the atkins food list/eat. I just count carbs different than they do.
community.atkins.com/Registration.as
px?mcid=atkhpbannerlg


Watch this about the atkins program.

us.yhs4.search.yahoo.com/yhs/search?
p=dr+westman+diet&hspart=att&hsimp=yhs
-att_001&type=att_lego_portal_home


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 12:01 P

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Teresa -

I do eat a lot of cheese myself. I may give that up today and see what happens. I am also in the same SparkPeople calorie range that they have you in - 1200 to 1550 calories.



Joy

George S. Patton-You're never beaten until you admit it.


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 11:57 A

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Suzanne - I didn't know that lowcarb and lowfat could make your hair fall out. I have noticed my hair is not as thick as it used to be. What a scary thought!

Joy

George S. Patton-You're never beaten until you admit it.


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 11:55 A

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I want to thank everyone for their insights into this protein adjustment question I had.

It is really had to believe that eating all that fat will end up making me lose weight. But all of you are the proof that it will happen to me soon. I am losing inches, but I guess I am just watching the scale not move for 10 days and it is just getting to me a bit.

Ewefluffy, Houndlover, Naypooie, Teresa, Suzanne and Russell - you are all so informed on this subject. I am so glad I found this SparkTeam. I am sure when the scales do move - I will feel more confident in what I am eating, and I will just continue on like this is the way I will eat for the rest of my life. And it will just feel normal to me.

Russell - I will start to track better starting today with the formula you use. That will definitely give me more facts to work with.





Edited by: JLKL1980 at: 6/4/2013 (11:58)
Joy

George S. Patton-You're never beaten until you admit it.


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434TERESA's Photo 434TERESA SparkPoints: (2,501)
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Posts: 238
6/4/13 11:20 A

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How much cheese do you eat each day? I had to cut back on cheese to get past a stall. I only have 1oz a day now and I am going to try to even give that up soon but I really like that 1oz of cream cheese in my eggs it makes them so creamy.

I also had to start putting my meat on scale to make sure it was no more than 4oz at a time and that's after its cooked not before. I know that this is not something Atkins says to do but some of us just have to. I also had to start tracking my calories, mine usually fall between 1400 and 1500 each day and that's not with me just making them do so, that is also within the range that spark has set for me, they say like 1269 and 1600, which is also by the way a few hundred lower than my BMR is(300 to 500 lower).

This is the link to the Atkins website. even tho I dont fully do it the atkins way anymore I do still eat from the atkins food list/eat. I just count carbs different than they do.
community.atkins.com/Registration.as
px?mcid=atkhpbannerlg


Watch this about the atkins program.

us.yhs4.search.yahoo.com/yhs/search?
p=dr+westman+diet&hspart=att&hsimp=yhs
-att_001&type=att_lego_portal_home


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RUSSELL_40's Photo RUSSELL_40 Posts: 16,783
6/4/13 9:49 A

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Losing 2 lbs a week and then gaining it all back isn't success.

I stick to a 65% fat, 25 % protein, and under 10% carb diet, and my protein is 110-130 grams a day on a 1650 calorie diet. If you are at 30 % protein at 60 grams a day, then you are just eating 800 calories.

You need to start doing two things immediately. 1) Start tracking... before the day starts at least, a week in advance works best. 2 ) Start eating more food, and making it fit into the ranges you said 60/30/10.

You can manipulate these with oil to get fat, veggie serving size/ type of vegetable to control carbs.

Protein is meat, cheese, and eggs. You shouldn't be drinking a protein shake to get protein, unless it is a pureed chicken breast( not really ). At 1400 calories a day, you only need 420 calories of protein to get to 30%.. 105 grams. Four ozs. of meat has around 20 grams . So a lb of meat will get you to 80, and a few eggs at 6 grams each will get you close to 100. Add in some cheese, and you are close, at least over 25%, and don't need to drink your protein. Protein shakes tend to have carbs in them, and being easily digestible, spike your blood sugar, meaning an Insulin reaction, and fat storage. Your body can only use 5 grams of glucose at any time, and the more liquid the food, the easier it is to digest quickly, flooding the body with glucose. Meat, and fibrous vegetables take longer to digest, and the glucose is burned off before it can be stored.

Low carb should be HIGH fat, and protein should not go up by that much. Your macronutrient range sounds perfect. You just need to pre-track, and try eating real food. Then stick to the foods in your trackers diligently.

"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


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SUZANNEYEA's Photo SUZANNEYEA Posts: 4,342
6/4/13 7:18 A

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Low carb combined with low fat can make you very sick and most likely your hair will fall out too.

KICK-SS's Photo KICK-SS Posts: 9,557
6/4/13 1:52 A

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I try to average 20-35% (75-90 grams) protein daily, 5-15% (less than 50 grams) carbs and 60-75% fat.

This week has been disaster on all fronts though, we are getting ready to do a yard sale this weekend and everything is out of whack as far as diet goes...

Betty

EWEFLUFFY IS NOW KICK-SS

TODAY IS THE TOMORROW YOU WORRIED ABOUT YESTERDAY. GET ON WITH IT!!

BEFORE YOU CAN START A NEW CHAPTER - YOU HAVE TO FIRST TURN THE PAGE!




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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,960
6/4/13 12:41 A

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I'd never heard about Slim4life but know that if you reduce fat and carbs significantly you will of course lose weight, but you will also get more and more hungry over time. The interesting thing about low-carb/high-fat eating is that some things are similar to starvation diets, but some things are not. The body switches to keto-adaptation (fat-burning mode), but because calories are not restriced much or at all people are not hungry and their body gets all the necessary nutrients, including fat-soluble vitamins. This is why this kind of diet is easy to maintain for life. Correctly done it gets easier the longer you do it for most people.
Some of these things seems counter-intuitive at first because most of us have been indoctrinated for so long that fat makes us fat and that more calories eaten means more weight gained.
Here is another interesting blog post on this topic:
eatingacademy.com/nutrition/how-do-s
om
e-cultures-stay-lean-while-still-conR>suming-high-amounts-of-carbohydrates

Birgit

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.




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JLKL1980's Photo JLKL1980 Posts: 1,151
6/3/13 4:24 P

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Houndlover - Well, I will say that Slim4life is very successful at getting the weight off of people. They are a low fat diet approach. The only thing I can think of is since you are not allowed to eat diary or fat maybe you are burning totally your bodyfat.

Atkins takes carbs out of the formula, so you burn fat for energy. Maybe Slim4life takes carbs and fat intake out of the formula so you are only burning the fat that is already on your body. Still Slim4life does not do a good job of keeping fat off your body. It always came back.

Not sure. But I am definitely getting that book you told me about.

Thanks.

Joy

George S. Patton-You're never beaten until you admit it.


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,960
6/3/13 4:05 P

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"Art and Science..." is such a comprehensive book and so new (2011) that you probably would not need any other books on low-carb unless you wanted to read something more like Paleo as well to compare.
I think for someone who is not exercising much 60 grams of protein may be plenty unless you are quite tall, you can increase once yo exercise more.
I suspect that you'd be better off without any diet breads as they most likely contain grain or at least starches.
You are right that low-carb and low-fat don't go together at all. There is simply no good reason at all to limited natural fats, although ideally you would get your animal fats from pasture-fed animals (eggs, dairy, meat). If that's not possible make sure you get lots of wild-caught fish or fish oil for your omega 3's.
Birgit

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.




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NAYPOOIE's Photo NAYPOOIE Posts: 5,888
6/3/13 12:37 P

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Yeah, under 60 is a little light on the protein. Cheese is a good way to bump it up, but some people find it can stall them.

My question about activity was actually focused the other way. I see a lot of people who workout vigorously every day while eating low calories and find they can't lose weight. Check out this thread. www.sparkpeople.com/myspark/messageb
oa
rd.asp?imboard=7&imparent=27376270


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/3/13 12:22 P

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Naypooie - I have been hit and miss about tracking, but on the days that I do track, my protein intake is usually under 60 grams by the end of the day, so I try to eat cheese to bump it up over 60 grams.

Houndlover - I will get the lowcarb book that you mentioned and read it. Since this has to be my new lifestyle, I could use all the resource books I can get my hands on. I have been trying to get between 60 and 90 grams of protein daily.

And I have not started exercise yet, as I am really concentrating on getting the fundamentals of lowcarbing down first. But I know I need to bump the activity up a bit.

I did Slim4life twice, and lost 2 pounds a week on that, but regained it all back in a year.

They were lowcarb, and for me it was 2 fruits, 2 diet breads, 2 proteins, and 2 vegetables a day. But they also had me eat one of their protein bars and have one of their protein shakes everyday. They also had me take 2 carb blockers everyday.

But they were very lowfat, and that is not a very satisfying option for the rest of your life since after watching Dr. Westman on Youtube, I know that it is fat that tells your brain you are full.

I really appreciate your replies.

Joy

George S. Patton-You're never beaten until you admit it.


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NAYPOOIE's Photo NAYPOOIE Posts: 5,888
6/3/13 12:17 P

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Good point about grams vs. percentage of protein.

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,960
6/3/13 12:09 P

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I agree that excessive protein is more likely to be a problem than too little. There is a detailed explanation of protein metabolism in the book "The Art and Science of Low Carbohydrate Living" on pages 58-63 as well as in several other sections throughout the book. If you don't own this book, get it today as it has a ton of info that is much more recent than anything in the Atkins books. This will explain that many factors affect how much protein should be consumed, and , unlike fat and carb intake, protein intake is best determined by grams/day rather than a percentage of total calories. While carbs can rarely be too low and fat can rarely be too high (even as high as 85%), protein can be too high or too low for many cases. Too low and muscle maintenance and building is impossible, too high and protein will turn into sugar and stimulate enough insulin response to stop weight loss and contribute to metabolic syndrome/type 2 diabetes.
I had just been thinking that it would be cool to see what everyone does for protein intake and how it is working and also how much they exercise.
I personally keep my protein at about 70-100 grams/day with the lower end being the days of less exercise (1 hour of running/walking/light workouts) and the higher end being the longer/more intense exercise days (2 hours of running/speedwork/strength training). I also make sure that I space out protein over 3-4 meals/day because, if I remember right, our body can use about 25grams at a time without having to turn extras into sugar.

Birgit

Edited by: HOUNDLOVER1 at: 6/3/2013 (12:12)
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.




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NAYPOOIE's Photo NAYPOOIE Posts: 5,888
6/3/13 11:40 A

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My first question is, what do your percentages actually look like? How many calories are you eating? Do you work out?

Too much protein can be a problem, as it can be changed into glucose. If anything, I'd bump up the fat proportion, unless your protein is actually low.

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JLKL1980's Photo JLKL1980 Posts: 1,151
6/3/13 11:17 A

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I have been stalled on the same weight for 10 days now. After reading someone's comment on another posting about adding more protein - I just thought I would ask everyone if they had to adjust their protein intake by adding more to their daily mealplan (like adding a protein shake everyday to supplement).

I know Atkins is supposed to be around 60% fat and 30% protein, with the rest being carbs. But I wonder if some of us need to up the protein intake.

Any thoughts on this subject? emoticon

Joy

George S. Patton-You're never beaten until you admit it.


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