CAN SOMEONE HELP TO SORT ME OUT?

2 PAGES
1 | 2
previous topic · next topic
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 07 Nov 2013, 03:20
Hi Everyone

I seem to have lost my diet plot.. my weight loss is stagnant and I'm losing motivation.

If there is anyone out there who is a high fat low carb expert with time on your hands please can you help.

Can you go through my food diary and tell me what to cut from my food and what to keep in my diet and also portion sizes. eg: 1 tbsp. of butter for breakfast plus 1 avo for lunch and 1 portion of 12 nuts for a snack - is this too much or too little fat for 1 day?

I also have some chocolate in my daily food intake. I do try to limit it to 1 square of dark Lindt per day but don't always succeed... Is chocolate bad bad? Should I rather cut it out completely or can I keep it as part op my daily carb intake? I'm a chocaholic Sad

Nicky

Nicky
mummydee

Joined: Feb 10
Posts: 2,226

      quote  
Posted: 07 Nov 2013, 04:48
I am no expert Nicky but I am very experienced and will be doing low carbs high protein and fat for life.
What I would eliminate from your eating plan are the processed foods like the Vanilla latte and lemon curd yogurt ,,chocolate carmel candy, but you knew that one!
Can you create your own latte with whipping cream and vanilla? If you want to eat yogurt (depending on how low carb you're going) add your own flavourings ,natural real berries etc to plain yogurt.

I understand your craving for chocolate and 1 square of good dark chocolate is like your reward at the end of the day but what happens is you really want your body to burn fat for fuel. As soon as you eat even that little bit of sugar your body switches over and will use the easier to burn sugar for fuel and the fat will get stored.

If you want to really kick start yourself back into weight loss then eliminate all sugars completely, even fruit, try it one day at a time and see if you can do it for at least 2 weeks. Try 20 net carbs a day with at least 15 of them from veggies, dark green are the best, you can eat tons. Your sodium levels will drop too which is a bonus.

I'm sure you'll find that the longer you go without sugars, the less you'll crave them. Then when things are moving and you're losing, have that square of chocolate and you'll enjoy it all the more.
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 07 Nov 2013, 04:55
Hi Mummydee

You always have good advice. Thank you.

What about fat? Should I eat more? I do love nuts and butter and also use Coconut oil for cooking. I always have avocado in the house. and try to eat 1/2 an avo every 2nd day or so.

Nicky
mummydee

Joined: Feb 10
Posts: 2,226

      quote  
Posted: 07 Nov 2013, 05:10
I wouldn't say you need more fat just keep with the good fats, I'd first concentrate on getting rid of the sugar.
Have a look at this list and see if its possible for you to do this. Whenever I get serious about losing a few more lbs, this is what I do to kick start it. It's only 2 weeks of my life and I hopefully will have many thousand more weeks to enjoy food after I drop what I want. One day at a time. Basically, if it's not on the list then don't eat it.

http://www.atkins.com/getmedia/61f15474-b7a1-4c46-93d6-341b858b916d/AcceptableFoodsPhase1_0818.aspx
Clueless101

Joined: May 13
Posts: 254

      quote  
Posted: 07 Nov 2013, 19:46
http://nkevolution.freeforums.net/
Tons of info at our site about HFLC

I would recommend doing Nutritional ketosis. It is basically keeping your carbs under 50 grams a day, eat at moderate protein which would be maybe 100grams a day for you (it could be a little less or more, check the site above for details) fill in the rest of your calories with fat. It looks like you are keeping your calories at a healthy level. Cutting your carbs a bit to 50 grams or below may be a big help to you. Once you get into NK and get adapted your appetite will decrease. Until then the amino acid L Glutamine will really help you with cravings for chocolate or carbs.
mummydee

Joined: Feb 10
Posts: 2,226

      quote  
Posted: 07 Nov 2013, 20:34
quite often a craving for chocolate is really your body's way of telling you it needs magnesium. try taking a supplement, on it's own before going to bed. Magnesium helps get calcium to the bones and this is maybe what you are needing, just a thought. d
jadenmiller

Joined: Jun 13
Posts: 121

      quote  
Posted: 07 Nov 2013, 23:05
May be your body not getting required nutrition's, that's why craving for chocolate. Try supplements like Green tea or green coffee bean after consulting to your doctor or health expert.
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 08 Nov 2013, 01:10
wow, Thanks guys for all the advice. I also think I need a good supplement and I used to take magnesium but ran out and never re stocked.

I also find that if I have a little sugar I crave even more. It starts with 1 small treat and then it's downhill from there. I have been told this is a sign of Carb resistance?

The only thing I'm finding very hard to cut out is my Nescafe Latte in the mornings and it's high in carbs.

I also see my avo is high in carbs but it's fibre carb and not sugar so that tends to push my carb total up a bit. But I do love avo and nuts. I only use butter or coconut oil for cooking and use olive oil only in salads.



Nicky
mummydee

Joined: Feb 10
Posts: 2,226

      quote  
Posted: 08 Nov 2013, 05:16
Exactly right with the sugar, that's exactly how it works!

Sugar is the easiest fuel for your body to turn into energy and it will want more that's why I eat 0. I used to be a tea and biscuit addict, I would make another pot of tea just so I could have another biscuit. Now I just don't buy them, if they're not in the house I can't eat them.

I don't think 3.45 net carbs for an avocado is very much? good nutrition at least.

Anything you can do to substitute that latte? (instant coffee with whitener, sugar and vanilla flavour) maybe coffee with vanilla flavoured cream? sweetened with stevia?
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 08 Nov 2013, 05:41
I'm gonna have to find that Latte alternative. I have tried herbal tea (which I love) but I can't stand it without my sugar/honey. And I hate artificial sweeteners/stevia.

I will put my back into this for the next 2 weeks. Commit! Now just to get past the family birthday party tomorrow night! I'm working on a plan!
Nicky
Sunshine6442

Joined: Apr 11
Posts: 99

      quote  
Posted: 08 Nov 2013, 08:04
2 cups of cold water
1/2 cup of ground French Roast or expresso roast coffee
2 cups of Almond Milk
2 envelopes of instant hot cocoa mix
1/2 tsp of almond extract ice cubes

Use a drip coffee maker, add the water and coffee and brew. Stir in almond milk and add almond extract...stir well. refrigerate mixture at least 1 hour or until completely chilled. Pour mixture over ice....makes 8 servings....46 calories....7 carbs and 1 protein only 1 gram of saurated fat.
LowCarbFemme...

Joined: Jan 13
Posts: 198

      quote  
Posted: 09 Nov 2013, 11:35
@Nicky.....instead of your Nescafe latte in the morning, how about a bullet proof coffee? The problem with the processed stuff is that they can really stall you (read the ingredients, its quite hectic!!). Too much nuts or dairy can do that too. Do you exercise? We seem to be on a similar journey and I'm also South African, hope you don't mind but I will send a friend request Wink Hopefully we can keep each other on track. Good luck with the family birthday!


Dalenebw

Joined: Sep 13
Posts: 2

      quote  
Posted: 09 Nov 2013, 13:26
Try a Decaffinated coffee or with sweetener and fat free milk and it is much less calories as Caffine is resulting water retention.

I have read as well that it is useless to diet without detoxing and liver cleanse so it would not be an bad idea to buy a supplement to detox liver and kidneys. I have kick started my weight loss two months ago with a liver cleanse and have worked well for me so far. If you are not allergic to Iodine take Kelp it is a natural product from health store and inexpensive it enhances you metabolism and has great benefits. Research on Internet it might help. I have recently joined Slender wonder medical as I am passionate to get my body back and be in control of my life too. Good luck
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 12 Nov 2013, 05:43
Hi guys, After reading all your advice on the Latte I realised its not really the coffee that I'm after, It's the creamy sweetness. I'm not a big coffee drinker and I usually only have this one Latte in the morning. Rarely over weekends I will have 2 Latte's in a day.

Thanks for the Latte alternative ideas and recipe's. I'm gonna try to work on finding an alternative. But just also to add - I find that if I don't cheat on anything else during the day the Latte does not affect my weight loss negatively. Its when I add simple carbs (sugar/flour/pasta/pizza/potatoes/any sweets/ice cream) that my weight loss stalls or pick up.

I think for now I will keep the Latte and cut out any other high carb food. If my weight is still not moving down in a week I will cut the Latte. Call it my own little latte experiment.

Nicky
mummydee

Joined: Feb 10
Posts: 2,226

      quote  
Posted: 12 Nov 2013, 21:28
Hey Nicky, I completly understand... when I lived in Costa rica where coffee was sooo cheap I got hooked on capachino's.......but it wasn't the coffee, just he milky frothy coffee flavoured drink that i really liked.

if it doesn't effect your weight loss then dont' fret. I did the same experiment with grains.. and guess what.. no more grains for me.. no biggy... so whatever works, go with it. that's what it's all about , finding out what works for you.
d
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 13 Nov 2013, 03:39
Thanks Mummydee, Sometimes there is just that one thing. You feel that if you had to cut that out your diet you might as well quit as it will be just that 1 straw that breaks the camel's back. Wink

We tend to give up so much when trying to loose weight. From smaller portions to favourite foods that it sometimes become more of a struggle than a goal. I have found that it is important to sometimes have a little something for yourself as long as you don't go overboard with it and can make it fit into your diet instead of having it spoil your diet.

Nicky

Nicky
reddarin

Joined: Nov 11
Posts: 959

      quote  
Posted: 13 Nov 2013, 10:53
Hi Nicky.

Has your personal life sorted itself out? Stress is a serious diet challenge and it can easily thwart weight loss. Everything that you don't put in your mouth can have a bit impact on losing weight.

Since you are doing a roll your own version of LC, what you can eat is going to be more or less an 'if it fits your macros' sort of thing. For example, if you enjoy the Lindt dark chocolate ( 85%+ cocoa right? ) then as long as the quantity fits your carb goals it should be okay.

Refining your approach involves eliminating trigger foods and foods that don't work well with your body. For example, some people just do not do well with diary products like cheese. Further, if eating Lindt dark chocolate fits your macros but throws you to the carb craving wolves then strike it from your menu. To figure out triggers and unfriendly foods you have to try to be aware of how you are feeling and relate it to what you ate previously for a snack or meal.

You should try to be more consistent with your calorie intake too. Really low calorie days can make for binges. Generally speaking, low cal is much more of a problem than high cal days.

Are you exercising? If you are you should cut back or quit at least temporarily. Exercise does not help with weight loss. Too much exercise fights weight loss. Exercise for health but not weight loss. If you are doing any sort of fad exercise, which is just about anything that has an infomercial hawking it, stop.

You are probably overeating protein most days. Shoot for about 80 grams a day (which is about 1.5g per kg ideal weight).

Don't worry about "too much" fat. Keep your carbs restricted, your protein moderate and fat will fall where it may. Leaving aside gluttony, fat doesn't make you fat. Carbs interacting with metabolic hormones will make you fat or keep you fat. Too much protein can interfere with weight loss. Stress can make it hard or impossible to lose weight.

It is normal to have plateaus of various lengths. Sometimes it is just your body adjusting. Sometimes it is from things out of your control like hormones. Sometimes it is from illness or injury.

You should be taking supplements. Be sure you check all supplements against any medication you take or physical conditions you have. For example, potassium can be a problem if you take blood pressure medication. Otherwise, supplement with magnesium, potassium, a good multi-vitamin, fish oil (or eat fresh fish a couple times a week) etc.

If you have non-LC people in your daily life you should try to get them to actively support your LC lifestyle. It is much harder to fight a diet and the people around you. Cry, yell, pound your fist - whatever to get support or, barring that, stony silence from them.
mummydee

Joined: Feb 10
Posts: 2,226

      quote  
Posted: 13 Nov 2013, 11:24
Hey Red ! You're back! missed you Wink
reddarin

Joined: Nov 11
Posts: 959

      quote  
Posted: 13 Nov 2013, 11:35
mummydee wrote:
Hey Red ! You're back! missed you Wink


Smile
jadenmiller

Joined: Jun 13
Posts: 121

      quote  
Posted: 13 Nov 2013, 22:49
Nicky111 wrote:
wow, Thanks guys for all the advice. I also think I need a good supplement and I used to take magnesium but ran out and never re stocked.

I also find that if I have a little sugar I crave even more. It starts with 1 small treat and then it's downhill from there. I have been told this is a sign of Carb resistance?

The only thing I'm finding very hard to cut out is my Nescafe Latte in the mornings and it's high in carbs.

I also see my avo is high in carbs but it's fibre carb and not sugar so that tends to push my carb total up a bit. But I do love avo and nuts. I only use butter or coconut oil for cooking and use olive oil only in salads.




Always consult doctor or health expert before consuming any supplement. I feel green tea will provide you with sufficient vitamins, minerals, and other essential nutrients, which are required by the body to retain an overall good health and fat burning process.



Forum Search
Advanced forum search



Latest Posts

Weight loss stalled
Personally I think 124 is a great weight for your height but if you are set on that last few lbs remember that the closer to the goal weight the slower it goes and you might need to recalculate your RDI ...
by mummydee on 20 Sep 14 05:39 PM
Upgraded to 8.0 on I-phone now app not working
Is there a way to reverse sync so my correct food entries from here are on my phone since it won't let me delete an entry in the wrong place?
by Nanas diet on 20 Sep 14 04:32 PM
Blood pressure continues to drop
Awesome NSV. Congrats on your progress.
by TheSatinPumpkin on 20 Sep 14 12:55 PM
High carb- Low protein and HUNGRY all the time???
You can, simply do your research, combine your plant proteins. Most sources I've checked over the years say women need at least around 46grams a day, men around 56. Livestrong has a formula for ca ...
by wholefoodnut on 20 Sep 14 04:41 AM
Fed Up (2014) Documentary
nb girl wrote: 7Priest7, did you actually see the movie? Yes nb girl wrote: The movie showed a 6 month old baby who is obese, you could argue the mother is overfeeding the baby, but as the obstetrician ...
by 7Priest7 on 19 Sep 14 09:45 PM