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This week I have had to a) investigate the diet we are doing more fully, and learna lot more, and b) spend a lot of time working out exactly what we are eating and where it falls inside/ outside the guidelines. All this was necessary because both of us had plateaued- in fact, Tony took quite a jump upwards with his weight, almost immediately after a big drop. A week later and we both seem to have started dropping again, quite slowly though. Not quite sure what caused the 6-day plateau (in my case)and 7-day jump-then-return-to-the-same-place (in Tony's case) but I'm investigating a few options and making some changes.
I did the keto calculator with a number of different scenarios (20g or 35g of daily carbs, light exercise or sedentary). Then I entered absolutely everything we'd been eating into Fat Secret, and discovered that to get the weight losses we are hoping for, we were fairly consistently going a little bit over the calories. Only a little bit, though, and the total calorie intake is still very low (1200-1300) so we should still be losing weight. However, our carbs have been over 20g every day, and we are still hungry a lot (for me, it's most of the day, every day). So I'm thinking we need to increase our carb goals to 35g- that will allow us to have a lot more vegies (therefore more fibre) and maybe feel fuller. I have also read something that might suggest that weigh loss can slow if your carbs are TOO LOW, so it won't hurt to try increasing them a bit.
Back to the analysis of our eating for this week. We are usually under for our fat intake, by 10- 20g, and Tony's protein is usually fine (he is allowed more than me- male, heavier) but my protein is usually over. So I'm decreasing my protein to stay in limits, and Tony will try to decrease his too. These are our goals:
Me Fat 75g Carb 35g Protein 90g Calories 1178
Tony Fat 68g Carb 35g Protein 130g Calories 1274
Other reasons I have read that might cause a plateau, or things that can restart weight loss, that I will be investigating:
1. Hormonal fluctuations (for me only, of course- not much I can do but be patient and wait to see if losses improve.
2. Sleep deprivation/ stress- can't hurt to try to get more sleep, and it might help me to get some exercise in. Stress I am doing about as much as I can to keep this in control.
3. Exercise- especially short, intense interval training. Going to try this- better than being sedentary as I have been.
4. Intermittent fasting. I'm keeping this one in mind but not going to try it yet, as we only plateaued for a short time and seem to be started again. It's meant to kick-start weight loss sometimes.
5. Impatience- and I need to keep in mind that weight loss can come in spurts.
I am also going to try to drink more to see if it helps the constant hunger. And we are trying to keep up our electrolytes (esp sodium) as we were both getting cramps.
So I have a lot to work on this week, including once again planning all our food down to the letter, and entering it all in Fat Secret so a) I can ensure we are eating exactly the right thing, and b) I can keep an accurate record to look back on and analyse if need be.
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190.3 lb
Lost so far: 9.3 lb.
Still to go: 38.1 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 22 August 2014:
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1465 kcal
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Fat: 83.08g | Prot: 140.06g | Carb: 39.85g.
Breakfast: Gwaltney 40% Less Fat Center Cut Bacon, Mushrooms, Chinese Cabbage (Bok-Choy, Pak-Choi), Egg. Lunch: Egg, Sweet Red Peppers, Trader Joe's Organic Pea Shoots, Paleo Bread, Cos or Romaine Lettuce, Cucumber (with Peel). Dinner: Nando's 1/2 Chicken, Nando's Mixed Leaf Salad, Nando's Ratatouille. Snacks/Other: Skim or Nonfat Milk (0.5% or Less Butterfat). more...
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2271 kcal
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Activities & Exercise:
Calisthenics (heavy, e.g. pushups) - 7 minutes, Exercise machine (fast) - 7 minutes, Resting - 15 hours and 46 minutes, Sleeping - 8 hours. more...
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losing 1.5 lb a week
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