Need advise

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kauai

Joined: Apr 08
Posts: 9

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Posted: 14 Nov 2013, 14:16
I need input Please. Can anyone take a look at my calendar and see what I have logged for the last few weeks. I have only dropped about 3 lbs and can't figure out what changes I can make to lose more. I exercise 3 x/ week for about 45 min and during 6 8oz glasses of water. I weigh 180 and want to get to around 145 my height is 5'7
alexzwk

Joined: Jul 13
Posts: 43

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Posted: 14 Nov 2013, 15:55
I looked at a couple of days so this is not a good critique of your meal plan. What I saw was Atkins products. I tried using them... the shakes, the bars and the frozen meals. Loved them. They were easy to use and tasty. Problem was, I could not lose weight when I ate them.

I can also tell you that i am 5'7 and weigh about 190 now (that has been different in the recent past - got to 170 but it creeped back up). When you are near a goal weight for yourself (I should be 145 but my real goal weight is closer to 160 for my body frame) You get to the point where you work for weeks in order to see a half pound loss. You may be in that boat with me.

Exercise is wonderful - keep it up. But often, it is more difficult to lose weight because your muscles store water when they are sore. Also, the exercise may make the goal weight need to increase. It is really how you look and feel that counts not the weight on the scale. If you are a size 4 at 170 and look good - why try to get lower?? Smile I know that is a stretch but it makes my point.

Bottom line is - only you know what your goals need to be. Plus, that is not what you wanted advice on.... I would suggest removing the Atkins products from your life for a few weeks and see what happens. With your weight, it may take a few weeks to really see a change. Don't stress - that is a good thing... it means you are getting close to healthy.
mummydee

Joined: Feb 10
Posts: 2,061

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Posted: 14 Nov 2013, 17:14
I agree with alex here , the Atkins bars and shakes, even though they say they're okay for whatever phase, definitely make alot of people stall.

Can you add in maybe one more veggie somewhere, you really do need to eat at least 15 net grams of veggie carbs a day.

The rest of your choices look great. I know the bars or shakes are a sweet indulgence but if they're stalling you then they're not worth it.

good luck.
angiekae68

Joined: Aug 12
Posts: 899

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Posted: 14 Nov 2013, 17:26
I looked at your food diary for the past 2 weeks and here are my suggestions:

I agree with alexzwk about the Atkins products. So many people either stall or gain weight when they use those.

If you're following the New Atkins for a New You, and you're on the Induction Phase, you need to eat a whole lot more of the allowed veggies (preferably the green ones). 12-15 net carbs a day should come from those. And yes, it does make a difference. A lot of people freak out when they think they will only have 5-8 net carbs left over, but remember, fresh meat has zero carbs, and you'll still have room for cheese, sour cream, dressing, etc.

Try to eat as much fresh food as you can, instead of canned or packaged food. Those things usually have more carbs, and they aren't as good for you, either.

No nuts during Induction. You can add them back afterwards, if you want, and see how they affect your weight. Remember, nothing is off-limits forever. Atkins is a lifetime program that allows you to re-introduce certain foods later on.

Also, be sure to compare the nutrition facts of the food you're entering with the food you actually ate. I find discrepancies all the time. If you're not careful, you may be actually going over your carb limit, OR you may actually not be eating as many carbs as you think. I always create a new entry and put the nutrition facts in myself. Once you've created your own entry, it's much easier to find in the database the next time you eat it. If you eat some of the same things often, they will be listed at the top when you add a food to your diary.

Be sure to use REAL mayonnaise, not Miracle Whip. Real mayo has zero carbs. You can actually make broccoli and cheese for less carbs than what the packaged kind has. Instead of buying already made salads, make your own. That way, you're more in control of what goes in it and how many carbs it has.

If you have a smartphone or a Kindle Fire, there is an app called "Fast Food Nutrition Lite" that has the nutritional data for LOTS of different restaurants. You can use that when you're going to eat out to see what would be the best thing for you to choose.

If you want, you can look at my food diary. I divide my food up in categories rather than what meal it is. Meat is under "Breakfast", veggies are under "Lunch", dairy and fruit (olives, avocados and tomatoes) are under "Dinner", and everything else is under "Snacks". Doing it that way helps me see how many veggies I've had for the day without having to figure them all up. Here's a link to what my normal day looks like:

http://www.fatsecret.com/Diary.aspx?pa=fj&dt=16015

I also have my grocery list in today's Journal if you think that might help.

Today's Journal 11-14-13

And last, but not least by any means, drink LOTS and LOTS of water. You'll have to go to the bathroom pretty often for the first week, but once your body adjusts, going will be normal again lol. My water intake is also listed in my food diary.

Good luck to you, and never be afraid to ask questions! Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
kauai

Joined: Apr 08
Posts: 9

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Posted: 15 Nov 2013, 20:50
Ok I think I made some changes. Look at todays calendar and tell me what ya think.
mummydee

Joined: Feb 10
Posts: 2,061

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Posted: 15 Nov 2013, 20:55
looks good to me. Keep it up for a few days without the bars and be patient... it will happen.
angiekae68

Joined: Aug 12
Posts: 899

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Posted: 15 Nov 2013, 21:01
Much better Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
kauai

Joined: Apr 08
Posts: 9

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Posted: 16 Nov 2013, 10:25
Thanks to you who replied. The only thing I noticed is my keto stix are lighter when eating more vegs. I know not to get to hung up on the color tho.
Sunshine6442

Joined: Apr 11
Posts: 99

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Posted: 16 Nov 2013, 19:36
I am not on Atkins but I do eat low carb....and was successful in losing 98lbs and now maintaining....

I would switch to eating egg whites...ALL WHITES are fluffy, and scramble with green peppers, onion, or broccoli.

I would switch from the Splenda to Stevia....Besides tasting good, stevia has no calories, a zero glycemic index (meaning it has no carbs), no artificial ingredients, and no effect on blood sugar. You see...Sucralose is an artificial sweetener. The majority of ingested sucralose is not broken down by the body and can raise blood sugar in some people. It is actually SPLENDA.....The insulin hormone is responsible for fat storage in the body

Jennie O... 99% Fat Free Ground turkey 4 Ounces is only 120 Calories and has no added fatty Skin...
2 eggs, scrambled on a non stick pan, no butter and 1 oz. swiss cheese - 2 carbs
1 string cheese - 1 carb
Chicken salad - 0 carbs
Fish & Vegetable Packet (1 pc. fish, cauliflower, yellow squash, butter) - 7 carbs
Small chef salad - 5 carbs
Chicken salad - 0 carbs
1 cup homemade chicken broth - 0 carbs
Baked Chicken breast - 0 carbs
Sauted red & yellow pepper and onions - 7 carbs
A little tuna salad, no lettuce - 0 carbs
Small salad - 2 carbs
Broccoli-Cauliflower mixture, 2/3 cup - 6 carbs
Pork ribs - 0 carbs
Broiled Fish - 0 carbs
Zucchini - 6 carbs
Sirloin burger - 0 carbs
Sautéed peppers and onions - 6 carbs
"Potato" Salad, 1/8 recipe - 4 carbs
Chicken Salad - 0 carbs
Pork roast - 0 carbs


If pounds aren't coming off salt may be sabotaging your effort to lose weight. Try to eat 1,000MG of salt or less per day and see the pounds start coming off once again. Cumin revs weight loss, so substitute cumin for salt or get Mrs. Dash.....



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