Your guidelines are ! Eating to feel and be healthy is my overall goal, with weight loss being a side-effect rather than the focus. It seems I have to learn the same lesson each winter. Eat more veggies! Easy in the summer, but I struggle in the winter when I have to rely on supermarket produce. Our new meal planning strategy is to decide on a veggie and THEN fill out the meal with protein etc. Make the veggie the focus rather than an afterthought.
Well, I've decided that I'm getting too OCD about worrying about all of this a little too much, what foods are good, how much weight I'm losing every minute...and my tendency to get all OCD and obsessed is making me crazy. SO - I'm back to the original plan, which was three basic guidelines: 1- eat fiber, fat, protein in that order, at every meal. 2- NO starch (which is my personal kryptonite. Not all carbs make me hypoglycemic, but starchy carbs do, really bad) 3- Whole foods. Eat as much as I want of the GOOD stuff whenever I'm hungry, and only the good stuff. NO PROCESSED FOODS! except cheese. Nothing out of a box, nothing artificial, no fake sweeteners, no "low-carb" falsehoods like protein bars. Nothing. Just whole foods, as much as I can, in the ratios of mostly fiber, followed by fat, then protein.
I was forgetting that I need to focus on an insulin resistance diet, and not necessarily worry about a ketogenic diet. Subtle difference, but important for me.
If the ultimate goal is to FEEL good, and energetic, and heatlhy - and the weight loss is merely a happy accidental by-product - then I MUST stop beating myself up about why I haven't lost weight. I feel like a million bucks, and I know the weight loss will come. I suspect I'lll have a good "whoosh" after my next visit from Aunt Flow.
I've read that soaking beans and grains breaks down the anti-nutrients in them. Not sure of the details on that though, if it breaks down all of them or just reduces them. I hear you on the beans, PNWEST! I love my garbanzo beans!
Anna / AJ (MN, Zone 4)
September Minutes: 125
Fitness Minutes: (0) Posts: 10 3/20/13 12:26 A
Yes, I think you may have put your body in starvation mode.
The 1st thing that happens when we skip breakfast is... our bodies start stocking up. We actually turn a switch 'on' when we don't eat at regular intervals.
From what I've been reading, we have to LISTEN to our bodies when there's a cry or plea for food. And eating small meals/snacks every 3-4 hours when hypoglycemic is very important.
Try to eat within the 1st hour you wake and eat a small snack near bedtime. Also, remember to eat BEFORE you become too hungry to prevent running out of fuel (low blood sugar) which places additional STRESSES on your body. Drink at least 64 ounces of water each day.
It is very important that you eat steadily all day long, or you'll 'trigger' the burnout. Skipping breakfast is particularly BAD and a sure fire way to GAIN weight. So graze every 2-4 hours, and try to avoid legumes.
The Paleo Diet (by Loren Cordain, Ph.D.) states legumes should be avoided. The simple reason, is that cereals and legumes both contain ANTI-nutrients that prevent the body from absorbing the 'proper' nutrients, and can damage the gastrointestinal and immune systems.
Too many grains and legumes can disrupt the acid balance in the kidneys and can contribute to muscle mass and bone mineral content loss as we age.
We need to keep our pH in the basic balances of acidity and alkalinity, so our fruits and veggies 'do' the alkaline for us, and lean meats, fish, grains, legumes, dairy, and salt can 'do' the acid.
But, it's the meats/fish, and even possibly a tiny bit of dairy, that gives us the acidic balance WITHOUT the negative of the ANTI-nutrient that the legumes 'do' to prevent our bodies from absorbing the good stuff.
She also mentions there's certain NUTS that are better than others, i.e. macadamia and walnut are best, as far as their fat ratio goes.
Are you working out alot? You could definitely be putting yourself into starvation mode. From all I've read about eating keto, you should keep a low level amount of activity while doing it. If you're only consuming 25g or less of carbs and working out heavy, that could create enough of a strain on your body to stall the weight loss. I don't work out real heavy when doing a phase of keto eating and when I do get into a period of time where I can spend more time working out, I add in more calories and carbs and it keeps the weight loss going. Worst thing to do is to not be working out at all and to also be eating regular amounts if you're looking to still lose weight.
current weight: 128.7
Fitness Minutes: (0) Posts: 10 3/19/13 4:32 P
As much as you hate keeping track of your intake, you might want to give it a try for a few days to make sure you're within your ranges. Last time I hit a bad plateau, I started tracking again and realized I actually wasn't eating enough! The hard thing about eating this way and getting used to it is you start to lose all of those cravings for the bad stuff so in general you just don't eat as much and may not even realize it.
current weight: 128.7
Fitness Minutes: (0) Posts: 10 3/19/13 3:47 P
I need help! Started a hybrid whole foods / atkins eating plan a month ago, and lost 15 lbs in three weeks. WOOHOO. But now I'm hopelessly stalled for the last week. Tried doing a "carb-up" or "refeed" day, to no avail. Began cutting back on protein and upping the fiber. No luck Still wavering within the same 2.5 lbs up and down.
Granted, my FIRST goal is to feel better, and stop being hungry 24/7 because of reactive hypoglycemia. And that part is still holding true I'm happy to say. The feeling like crap and constant hunger, even 20 minutes after a meal, is practically gone.
But the hoped-for second benefit of losing loads of weight is not going as well as I'd hoped. This stall is discouraging. Any advice on how to break through a stall?
I'm not trying to lose a measly 20 lbs in order to be 90 lbs soaking wet, and be a size zero... I have 150 lbs to lose and it should be dropping off easily right now with this drastic change I've made. HELP!!!
One thing I am NOT doing is counting carbs, calories, protein...because it makes me horribly demoralized when I fail to stay under. So I'm not going to sabotage myself. I follow three general rules: NO bread of any kind, no rice, no potatoes, no sweets, no cookies, cakes, pies, ice cream (i've even given up flavored creamer in my coffee, just going straight black.) Eat as much as I need to whenever I'm hungry, of only the good stuff. And only whole foods - nothing processed, except for cheese. I eat meats, eggs, cheese, every kind of veggie you can think of, and beans... I've even subsituted cabbage leaves for taco shells! (my new favorite food, BTW)
But I'm stuck in a plateau. What has worked for you? Thanks~pnwest.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.