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MONADM1 Posts: 887
5/16/13 10:34 A

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In the absence of processed foods, we need to add half a teaspoon or more of salt to our meals just to cover our body's requirements.

Water with sea salt also helps with the headaches that many people initially experience when they switch from a high-carb to a low-carb diet.

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"


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EXOTEC's Photo EXOTEC Posts: 3,327
5/16/13 1:06 A

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RE: coconut oil...
I have no trouble finding it here - but I prefer a specific brand, so I order it online and they ship to me. I think, if you Google it, you should be able to get some that way. I like the "Kevala" brand. My husband balks about any coconut aroma or flavor, and this one is very mild. You can smell it or taste it, but you have to try! I buy quantity...it comes in a handy little 1-gallon-ish container (looks a bit like a plastic paint can). Lasts me a long time, even though I use it a lot. I decant off a jarful into a squeeze bottle like you'd use for ketchup or mustard.

Thanks for updating your page! it's much easier (for me) to read now.
Your daily menus don't look that bad to me. I noticed the "nondairy" creamer -- be careful about those. Most are full of sugar. Regarding the salt - I've noticed that I crave salt a lot more in this nutritional path than I did eating the SAD. Perhaps because those previous foods were all full of salt, and I'm limited now (pretty much) to what *I* put on my food. I've also heard other low-carbers mention a greater need or desire for salt, too.

It sounds like you're going in the right direction. Just keep on going!
emoticon

Edited by: EXOTEC at: 5/16/2013 (01:15)
...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.
~attributed to Chief Seattle

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


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MONADM1 Posts: 887
5/15/13 10:03 P

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JLKL,

many people lose a lot of water in the first week of Induction, which results in big losses on the scale.

For me, this did not happen, since I had already phased out most carbs over a few days prior to "officially" starting Induction. Maybe that's your case as well.

As long as the tape measure shows "shrinkage", you are going in the right direction !

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"


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JLKL1980's Photo JLKL1980 Posts: 1,151
5/15/13 7:14 P

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I listened to a really good, informative video on Youtube by the Dr. who wrote the New Atkins Book.

It helped me immensely while on my first week of Induction. I am now on week 2 of Induction and felt like the scales stalled on me. So this morning, I took measurements (6 different places) and in 1-1/2 weeks of Induction, I lost 6-1/2 inches. But so far, the scales only shows me about 3 pounds lighter.

Just type in "Dr. Westman Atkins", and a couple of videos with him lecturing in his clinic should come up.

Hope this helps.

Joy

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


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MONADM1 Posts: 887
5/15/13 1:29 P

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Initially, I started my weight-loss diet on the "Ideal Protein" protocol, which is based on packaged protein foods plus fresh vegetables and protein. Later, I phased out the packages in favor of whole protein foods.

Following the "Living Low Carb" and other Atkins-based teams, I notice an emphasis on replacing calories from carbs with calories from fat. While this has a positive impact on blood-sugar levels, I am not sure it can do much for weight loss.

The whole idea of low-carb eating for weight loss is to get our body into fat-burning mode and then fill any calorie deficit from body fat, rather than butter or oil. Otherwise, how would we get rid of the body fat?

In a VERY simplified way here is how our body chemistry works:

1) When we consume ANY carbohydrates, we stimulate insulin production. Insulin will help us use those carbs for energy, store some for later use (400g in muscles, 100g in the liver), and store any excess as fat

2) The presence of insulin stimulates the production of enzymes that will "lock up" the fat in our fat cells. The reason is that food seems to be plentiful and the body decides that the fat reserves won't be needed for a while.

So, if we keep eating carbs and our overall calorie intake is even slightly above our daily calorie requirements, our weight will keep going up... and up ... and up. That's how bears fatten up on berries during the summer !

If we keep eating carbs, but our overall calorie intake is less than what we require, our body chemistry will turn protein into sugar to be used for energy. That's because we can't get at our body fat, since it's locked up ! Hence, we start losing muscle. This starts a bad cycle, since less muscle means we burn fewer calories, which can easily lead to further weight gain...

So, how do we get to tap into our body-fat stores? We need to signal to our body that food is no longer plentiful and that it is time to switch from fat-storing to fat-burning mode. Just like there are enzymes to "lock" fat up, there are enzymes that can "unlock" body fat.

Those enzymes are produced when there are no significant amounts of insulin present. Going back to the bear example, no more berries means that winter is approaching and that the stored body fat needs to be put to good use. Hence the need to eliminate almost all carbs, including those found in many vegetables.

Cooked onions, all the starchy vegetables (including carrots) and many other veggies are too high in sugar. Others like Brussels sprouts, eggplant, tomato, and green beans are borderline, but even red or yellow peppers, broccoli, and cauliflower need to be limited to stay below a certain threshold, each day.

Ketostix aren't always a good indicator of ketosis. Most importantly, you can be in ketosis and NOT lose any weight - or even put on additional weight. Ketosis only leads to weight loss if your body gets its calories from your body fat, rather than getting all of them from the food you eat.

The scale and tape measure will tell you whether you are burning body fat while eating low-carb foods.

Edited by: MONADM1 at: 5/15/2013 (13:31)
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 
 
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BLAIZE's Photo BLAIZE SparkPoints: (8,572)
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5/15/13 1:16 A

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I haven't been putting anything in the nutrition tracker. I just started putting my foods in my blog. I'll start doing the tracker again. I've been on and off with it for a long time, and living in Korea, I have a hard time finding the correct information if I eat out and off base. I'll try though.

I changed my background color. Sorry about that. Maybe it's better now. emoticon

Coconut oil is another thing I can't find here. There is plenty of sesame oil, olive oil, and grape seed oil. I can get coconut milk. Avocado's are hit and miss so is the heavy cream. I get it when I can. :)


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EXOTEC's Photo EXOTEC Posts: 3,327
5/15/13 12:31 A

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I wasn't able to see any of your Tracker data...the chart for today is blank, and the "back" button takes me all the way back to April 28th. ??? It's pretty difficult to read your page -- black print on dark green background is challenging for these old eyes! LOL

Basically though, most low/restricted carb diets start you out below 50 g per day. You replace those "lost" calories with healthy fats. Protein in excess will be converted by the liver to glucose, so don't overdo that. The macro values I see most commonly are for less than 50g (or 30, or 20) carbs, and the remainder of your calories divided into 60-80% fats and 20% protein. Or thereabouts.

Absolutely stay away from processed foods! as others have mentioned, they're full of things you'd be amazed to discover. Don't fall into the "lean meats" trap. You need good fats to encourage your body to metabolize properly. Remember, your body is used to looking for carbs for energy. It has to relearn that fats are its natural energy source! Make abundant use of coconut oil; coconut in most any form is very good for you. Depending on the plan you're following, if you can have dairy, cream cheese is a good source, too. Go for the real whole butter, cream, nothing "low fat" or "no fat" etc. And try to stick with real whole foods as much as you can. Packaged meals can derail you, no matter what claims are made by the manufacturers!

Be patient, though. Keep an eye on your measurements more than your weight. Sometimes that's the first thing you'll see change. And drink plenty of water. More than plenty! lol

And follow the recommendations of the paleo folks too: activity is the goal, not "exercise." High impact exercise can make you hungrier, so you end up eating more. Basic increased activity will aid your efforts without that side effect.

Hang in there. Everyone has a little bit different progression. You'll find yours!

I just saw your amended post about protein shakes. I use a brand called "Designer Whey," which I like...but the carbs in there are higher than I'd like. The Atkins shakes are actually okay. I think they max out around 5 carbs per container. I alternate those with the whey protein several times a week; at least one or the other every morning as breakfast. I frequently just buy vanilla and add sugar-free syrups as flavorings. I especially like DaVinci brand. It is made with Splenda™...but that's the only sweetener our endocrinologist approves for us (he's the one who put us on carb restriction to begin with).


Edited by: EXOTEC at: 5/15/2013 (00:36)
...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.
~attributed to Chief Seattle

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


 current weight: 231.0 
 
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BLAIZE's Photo BLAIZE SparkPoints: (8,572)
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5/15/13 12:22 A

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Thank you!

I am really trying to follow the induction menu from Genaw.com

http://www.genaw.com/lowcarb/induction_m
enus/induction_menus.html

I haven't really made anything at home that wasn't from her this menu yet. I'm almost having quiche everyday for breakfast, since I can make one it and last for at least two days.

One night, I made a cauliflower crust pizza with only cauliflower, eggs and mozz cheese for the crust, then regular toppings that I had around the house, onions, mushrooms, and turkey pepperoni. I made my own pizza sauce.

I have been eating frozen turkey sausage links lately. I just checked the box. Sugar, and corn syrup are listed in the ingredients. Doh! Well, no more of those for me. It's probably the same with bacon. emoticon

I have also been eating plenty of bell peppers too. I bought a whole bag of them recently for around $3 at a local farmers market. I've been trying to remember to eat veggies that grow above the ground. I have some zucchini and egg plant left from that trip. I'll try to make something with those.

I don't use any other sweetener than stevia. I can't get the liquid form unless I order it and things take at least a month to get here. My husband just wouldn't understand either. He doesn't like me ordering special foods.

What kind of protein shake are you making? I don't have a great selection here. I can get the whey powder, but I'm not sure if that's allowed.

I'm trying to stick to chicken breasts for supper and a side of veggies. I usually make some sort of starch on the side for my husband and son, but I don't eat it.

I need to try to find the keto sticks. There are little pharmacies on every street corner here, I just need to figure out how to ask for them in Korean.


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MONADM1 Posts: 887
5/14/13 10:17 P

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Blaize,

for a low-carb method of weight loss to be successful, you need to accomplish a few things:

1) You need to get yourself into a state of ketosis (note that this is a healthy state, not to be confused with ketoacidosis, which is dangerous). You do that by eliminating all starches and refined sugars from your diet, regardless how small the amounts seem. You need to get to the point where your body releases all the sugar it has stored in the liver and in the muscles. That's when the fat burning can begin.

You'll know when you enter ketosis, because you'll suddenly drop 3 to 4 pounds over just a few days. That's water that was stored with the sugar. Once the sugar reserves are gone, the body releases that water.

From that point on, you want to stick to low-carb vegetables, protein, and a reasonable amount of fat. Although consuming fat will not kick you out of ketosis, eating too much of it will not create a calorie deficit, which will make weight loss a slow process. Some olive oil as a salad dressing and half an avocado every second day is probably enough, in addition to what you get from your protein.

When it comes to protein, I would stay away from anything overly processed (bacon, hotdogs, wings) in favor of chicken, pork, and steak prepared "from scratch". That way, you control both carbs and fat. You would be surprised how many carbs are in processed meats of all kinds, since sugar is often used as a preservative.

I lost 60 pounds over a 6-month period by adhering to the following daily food protocol:

Breakfast: Low-carb protein shake, or eggs

Lunch: 2 cups of low-carb vegetables, either as a salad with lots of lettuce, or as a soup (great to get leafy green stuff in), plus 6-8 ounces of protein (eggs, fish, meat, tofu....). Simple oil and vinegar dressing with various herbs and sea salt thrown in.

Dinner: Same as lunch. Usually, if I had soup for lunch, I would have salad for dinner.

Snacks: Protein (eggs, or a protein shake, or a slice of ham)

Lots of water and herbal tea with Stevia drops. (Splenda is bulked up with 97% maltodextrin, which really is a sugar)

My husband followed the same protocol and lost 30 pounds. He was NOT a vegetable lover at the beginning of this, but he has become a "convert" since then. Fortunately, he was able to ditch his diabetes medication just 1 week into the diet. So far, his blood sugar has stayed in the normal range, which is a huge bonus.

We stopped exercising for the first 6 months, which seemed to help with the weight loss, as strange as that may seem. Exercising does help us "work up an appetite", which makes it more difficult to adhere to a low calorie regimen. Also, it takes the body at least 3 weeks to efficiently switch over from sugar-burning to fat-burning mode. If you exercise during that time, you might experience some health problems.

I don't believe that you have put yourself at risk, so far, since I don't believe that you have actually entered ketosis yet. There is a huge potential for hidden sugar and hidden flour in the foods you consumed.

Don't be afraid to experiment. You may want to continue documenting everything you eat, so that you can go back and look for trends.

There is an excellent book that explains how to thrive on a low-carb diet. It's "Why we get fat and what to do about it" by Gary Taubes. It's rather eye opening !

Good luck on your journey.

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"


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BLAIZE's Photo BLAIZE SparkPoints: (8,572)
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5/14/13 9:52 P

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Thanks!

I'll start using the tracker again. emoticon

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NAYPOOIE's Photo NAYPOOIE Posts: 6,398
5/14/13 9:26 P

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OK, hard to tell without calorie and carb counts. Basically it looks like you're fairly low carb, altho' maybe not induction levels. It also looks like you're pretty low calorie. For example, your lunch on Sunday and Monday looks to be around 300 calories. You also seem to work out, which increases the calorie deficit. You may not be eating enough.

I'd suggest you start tracking at the very least calories, carbs, and fat. Maybe try to eat more fat. Then we can look again with better data.

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BLAIZE's Photo BLAIZE SparkPoints: (8,572)
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5/14/13 8:59 P

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Yes I do... let me look in my settings.

Fixed! :)

Edited by: BLAIZE at: 5/14/2013 (21:00)
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NAYPOOIE's Photo NAYPOOIE Posts: 6,398
5/14/13 8:44 P

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I don't know how to find your blog except from your sparkpage, which doesn't seem to be available. Do you have one?

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BLAIZE's Photo BLAIZE SparkPoints: (8,572)
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5/14/13 8:37 P

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I have been following the induction phase for about 2 weeks now. I started posting what I have been eating in my blog since Saturday. Can someone take a look at my foods? I am 1 day ahead of US time, so the first post says Sunday but it wasn't. :)

I haven't lost any weight yet. I take Taekwondo twice a week. I am in my second month of that. My apartment is on the 4th floor of a building with no elevator. I haven't had any cokes, chips, rice, bread. What am I still doing wrong?

Thanks!

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