DLynneGarner
Joined January 2012
Posts
334
Following
15
Followers
36
Weight History

Start Weight
285.0 lb
Lost so far: 22.0 lb

Current Weight
263.0 lb
Performance: losing 0.7 lb a week

Goal Weight
160.0 lb
Still to go: 103.0 lb

"Your mind is the garden, your thoughts are the seeds. The harvest can either be flowers or weeds." William Wordsworth

"A man’s stomach shall be satisfied from the fruit of his mouth; From the produce of his lips he shall be filled. Death and life are in the power of the tongue, And those who love it will eat its fruit." Prov. 18:20-21

DLynneGarner's Weight History


DLynneGarner's Latest Member Challenges

61
  Daily Accountability 2021-#06
status: Completed
ended: 15 Feb 21
view progress
 
  
59
  Intermittent Fasting for the Spring
status: Completed
ended: 27 May 12
view progress
 


Following

Online now Run the Race
last weighin: losing 7.7 lb a week Down
 
Online now Debbie Cousins
last weighin: steady Steady
willye08
last weighin: losing 5.6 lb a week Down
 
liv001
last weighin: gaining 10.5 lb a week Up

DLynneGarner's Latest Photos



Untitled
in group
Christian Community
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Untitled
in group
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Sweeter than honey
in group
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DLynneGarner's Cookbook

cals: 231kcal | fat: 11.11g | carbs: 6.07g | prot: 27.37g
Red Cabbage Meatloaf
Lean beef meatloaf studded with red cabbage and onions.
cals: 172kcal | fat: 8.58g | carbs: 11.82g | prot: 13.91g
Zucchini Fries
A low carb, healthier alternative to regular fries.
cals: 81kcal | fat: 4.67g | carbs: 8.28g | prot: 1.58g
Coconut Chocolate Chip Cookies
Delicious gluten and dairy free cookies that are also high in fiber and protein and low in carbs.
cals: 189kcal | fat: 16.34g | carbs: 8.50g | prot: 7.79g
Flourless Chocolate Cake
A decadent, guilt free chocolate cake without flour or sugar.
cals: 165kcal | fat: 14.07g | carbs: 5.90g | prot: 6.62g
Flaxmeal Bread
Low carb bread made with flaxseed meal.
view complete cookbook

DLynneGarner's Latest Posts

How many calories??
I would suggest, don't go below 1200 calories regularly to avoid lowering your metabolism. You might even add some calories back, depending on your goal weight, say 1300-1500 depending on how active you are, and preferably in the form of healthy fats. But try to control the insulin release in your body by avoiding as much sugar and starch as possible, eat lots and lots of green vegetables and healthy fats, and keep protein moderate. If you've done keto you likely know how to do that already. You don't have to go keto, just control the sugar.

Limit sugar, moderate protein, enough fat to feel satiated.

Have you tried Intermittent Fasting? You can still do what you're doing but try squeezing ALL your calories into 8 hours in the day. NO snacks or calories between meals, this is a big KEY. NO food or calories outside your 8 hour window, this is key also. That would be a 16/8 schedule. Some people choose a 18/6, or 20/4, or simply do one meal a day (aka: OMAD). I'm doing the 16/8--which is basically skipping one meal per day for me, but some choose to have 3 meals during their 8 hour eating, or feeding, window. I eat only 2 meals to extend the length of time between my meals.

The primary purpose of IF is to prevent the release of Insulin as much as possible. If the body releases insulin, which is caused by any sugar in the blood stream, that insulin goes about converting all that sugar into muscle sugar (glycogen) and stored body fat. That's a simplified image of how insulin works, but for many people, the key to losing body fat is to keep the body from storing body fat, that means limiting the insulin, which means limiting blood sugars. We can't store fat and burn fat at the same time, and if sugar is in the bloodstream, insulin becomes the gatekeeper or jailer to keep stored fat where it is and to add more fat in. So if insulin is busy stuffing new fat into the old fat cells, the old fat is stuck there. Snacking, or drinking things with calories all day, keeps a steady constant flow of sugar going into the blood stream, which releases insulin to deal with the new sugars all day long. The only way to prevent insulin release is to stop letting sugar enter the blood stream. Most people get all the sugars they need (and more) during the meals they eat and don't need anything more for several hours, so that the body rarely ever needs to burn stored fat. Those diet doctors for decades told us wrong. They told us to eat snacks to keep our blood sugar up, which pretty much guaranteed we would NOT lose weight, and eventually making most of us "insulin resistant."

Perhaps, visualize your diet goal is to reduce or limit how often sugar is able to reach your blood stream and then you will be able to burn more stored fat. Fat does not make us fat, sugar does, because insulin converts the sugar into stored fat and won't allow the old fat to come out.

posted 13 Feb 2021, 08:22
recipes
I don't use a phone app for this program, but on the computer website there is a file tab which says Recipes, go there, and on the right side of the page, way down the page, there is a link which says "Share your recipes." If you click that it goes to a page where you "Create a New Recipe," step by step.

Or, if you go to your MyFatsecret tab, then look for the "My Cook Book" link, and in there is a tiny link to "submit a recipe." Which takes you to the same "Create a New Recipe" page.
posted 13 Feb 2021, 07:26
fasting and weight plateaus
Very encouraging! So glad your scale moved and that's quite a jump too!
posted 04 Feb 2021, 13:46
Difficult point in my diet. I'm sure we've all been there.
These days a lot of people are practicing Intermittent Fasting. Meaning in a 24 hour period you select a window of time, for example 8 hours and you confine all your eating to that time period, which results in a fasting of 16 hours in the day. Some do a 20-4 schedule, some do a one meal a day (OMAD) restricting their eating window to one hour during the day. Intermittent Fasting (IF) has some really good benefits, especially when it comes to lowering blood sugar, or rather slowing insulin release, which helps the body burn fat. Usually, IF is combined with low carb eating, but not always. One program I've recently learned about is called: "The Ridiculously Big Salad," and it was started by a woman named Amanda Rose, who lost well over 100lbs eating one meal a day which usually consisted of, well, a really big salad with a serving of 8oz of protein, such as chicken or fish or whatever she wanted added. I can't do OMAD yet, but I am doing IF. I'm doing the 16-8 (noon to 8pm) schedule, which really just amounts to skipping breakfast, and then I try to not have any snacks between my two meals. Anyway, just thinking it might be a way you could shake things up a bit.
posted 02 Feb 2021, 21:21
Difficult point in my diet. I'm sure we've all been there.
Sometimes doing something different for a few days can move the scale. Sometimes, it is the result of something different you've been doing that the scales seem to stall. For me, in the past, while I was eating correctly, it was usually something hormonal which stopped the scale from moving. Have you tried Intermittent Fasting yet? Just a couple days a week might make a difference in getting the scales to move.
posted 02 Feb 2021, 07:05
DLynneGarner has submitted 5 posts

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