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KOSHIE1's Photo KOSHIE1 Posts: 24,480
2/14/19 9:36 P

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Yay for you! that leads to success!
i'm still struggling.....

 current weight: 214.0 
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CD16571910 Posts: 14,902
2/14/19 2:45 A

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yes

KOSHIE1's Photo KOSHIE1 Posts: 24,480
3/13/16 12:52 P

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yesterday I was was great!
Day before yesterday..... emoticon I ate exactly what my diet requires, I ust ended up eating too much by about 200 calories.

 current weight: 214.0 
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LILMZTALLMAN's Photo LILMZTALLMAN SparkPoints: (2,109)
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7/7/15 10:28 A

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Yesterday I was on the lower maybe youd say middle at 1,014 for the day... Mostly because I was crazy busy but I did make better choices ... I didn't get any exercise in unless you count pacing while we where looking at a house to rent LOL and chasing a 1 yr old all day

I can do this I will do this for me


 current weight: 184.0 
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KOSHIE1's Photo KOSHIE1 Posts: 24,480
2/16/15 9:32 P

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Yes, I measure and weigh. It took awhile for me to accept doing the extra work... but then I found out by doing it that it really was very little extra work!
No, my low calorie days are also HIGH fat days. Because fat is so very calorically dense, it amazes me how VERY little I eat on those days -- AND still don't feel the slightest bit hungry. Really... no hunger. Once you learn to handle your emotional needs without turning to food, it gets lots easier. I mean.... I thought I'd be like a caged animal pacing in the kitchen trying to NOT eat more than 600 calories, but if the fat content was at 80%, then it was okay. I wasn't FULL, and the bored/idle/ emotional urge to eat might surface, but I honestly wasn't hungry. So I'd grab a glass of water.
Please note: I considered this to be an experiment on myself -- so I measured and weighed everything and kept careful records for three months. I wanted to find what WORKED for me and what my limits are. If my fat calories fell below 70%, then I felt hungry. Interestingly, I HAD to let my fat calories reach no more than 70% in order to be ABLE to eat 1800 calories in a day (my "high" calorie day) -- otherwise I simply felt too STUFFED!

 current weight: 214.0 
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CD15219788 SparkPoints: (32,794)
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2/15/15 7:28 P

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Thanks for the information. On your low calorie day....is it also a low fat day? Do you weigh or measure the amount you are eating? I have been guessing the amounts so far
Thanks!

KOSHIE1's Photo KOSHIE1 Posts: 24,480
2/13/15 11:02 P

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Oh!
I HAVE meticulously tracked my eating... if I eat high enough fat, I can't eat any more at 1800 calories for the day. That is my very highest! I am generally STUFFED and won't eat more (IF my fat is kept high) around 1500 calories. My low calorie days are 1000 calories or less -- lowest at about 600 calories. And while that is very little, as long as it is very fat (80% fat calories), I am not even a little hungry even at that level.
Fat is VERY satiating!
Now, if I don't eat at least 70% fat calories, I can eat and eat and eat and eat... and eat.... and I am not about to admit even to myself how much I can put away in a day! Without trying! And wanting to eat more! I've got addictive behavioral eating patterns when it comes to carbs.

I suggest that you limit yourself to one high day a week. Having high days equal in number to your low days could "balance out" your total calories to net zero, so you wouldn't be losing weight, if that is your goal. You're not going to learn about your own body and how YOU respond to your caloric input until you KNOW what your caloric input IS! You don't have to food track forever, but you'd be wise to track for a month at least and learn your patterns and habits.

 current weight: 214.0 
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KOSHIE1's Photo KOSHIE1 Posts: 24,480
2/13/15 10:48 P

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well... I eat LCHF -- also known as Low Carb High Fat. Total calorie-wise, I eat VERY well. The magic of low-carb is that as long as you're in ketosis, you burn/breathe away 8 of the 9 calories that are in each gram of fat. So, when *I* talk about my targets, I actually, generally am talking about how well I stayed in my CARB target range. I like to keep my carb range very tight and eat as many carbs as my body can tolerate (this increases variety) and stay in ketosis -- but my level is rather on the low side -- only about 40 grams, but that doesn't include fiber.

So, my meals might look like this: Breakfast -- 3 soft boiled eggs with a tablespoon of butter, 3 cups of hot tea with ~1/4 c heavy cream. Lunch -- Chicken Caesar Salad, all I want, hold the croutons, and heavy on the Ranch dressing! and iced tea. Dinner: 8 oz steak, a serving of broccoli with cheese, buttered yellow squash "noodles"with a squeeze of lemon juice. Should I still want more, I eat a slice of home-made, low-carb cheesecake... 'Cuz that's what's in my freezer right now.
Or maybe I just want a handful of nuts or blueberries for breakfast because I can eat them "on the run." If I'm at home for lunch, I'll look for leftovers first; if they aren't available, then I might have a slice of Oscar Mayer Oven-Roasted Turkey with a slice of cheese and a squirt of dressing on a lettuce leaf. Snack? Pork rinds drizzled with a bit of butter and shaken with cinnamon and a packet of sweetener. Dinner is usually an oven-roasted chicken leg, a green leafy vegetable and a cruciferous vegetable. Vegetables are usually buttered 'cuz that's easy and qucik, but lots of time I put more effort into it and make cheese sauces, or veggie purees, or coulis.... and of course, if I want dessert or "bread", I have to make it because the stuff in the grocery stores is too high carb even when it is sugar-free!

 current weight: 214.0 
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CD15219788 SparkPoints: (32,794)
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2/12/15 3:55 P

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I'm also not sure if I'm doing this correctly....so I am trying to have two lows a week (not in a row), and one or two highs a week (also not in a row), with the rest as mediums. I really haven't had time this week to do all the math. I'm trying not to go below 1200 on my low days. My highs are not much over 2000.

What does your week look like Koshie1, or everyone else for that matter.
Thanks everyone!

KOSHIE1's Photo KOSHIE1 Posts: 24,480
1/26/15 11:43 P

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Cycling does require you to be very conscious of your eating. So of course you are AWARE of your eating and the struggle it takes day after day.But you develop a rhythm... or maybe you could just say that you develop habits, or maybe it is that you develop a menu for you high, medium and low days. And it becomes less a struggle, less conscious effort.

I stayed on target yesterday, but I messed up today and ate too many carbs.

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CD2584848 Posts: 5,963
4/15/13 9:06 P

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I'm really not sure how to do all this yet. I put a question in the HELP thread.

I think my Low is 1870 - 305 Calories Burned = 1565
1565 - 1480 Calories Eaten = 85 under

If that is right, that's better than I thought and better than yesterday!

Hugs,
Charlie

GOPINTOS's Photo GOPINTOS Posts: 6,263
2/12/13 9:13 A

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Ok, I refigured my calories. I tried to make sure I "ate up" to my low, and I was able to. I was like 100 over the Extreme, but 100 under the Fat loss. Which just happened to work out to be close to my old calories (low Spark range) plus 500 calories for the activity I did yesterday (per Perfect Health Diet) Which also happens to be the top end of my spark range.

So we'll see. I am in a losing pattern, so something is working emoticon

And I had no trouble eating my calories yesterday. I could have had even more emoticon So as long as I am working out more, I may never see the bottom end of my spark range. Exercise just makes me more hungry. emoticon

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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