Menu check?

[Transplant]

As most everyone here knows , I'm having a devil of a time losing and so I'm hoping (once again) to get some critique on my menus.

To recap:

Started Atkins induction Aug. 1 at 193 lbs (lost down from 221 on Atkins 2 years ago, in about 4 months). I'm 5'10 and gw is about 160. Taking blood pressure medicine that contains a diuretic. Doc will not consider lowering/stopping these until 1)BP is under control and 2) weight is drastically reduced. I exercise moderately (walking, cycling) 3-4 hours per week. I take a multivitamin (minus iron), 500 mg Vitamin E & C, fiber pill, Q10, and chromium. Current weight 188.8.

Normal diet (for most of the past 8 weeks):
B: 2 eggs (scrambled or fried, no fat). 1 piece no nitrate ham or bacon about 2 times per week.
S: 90 g. hamburger patty (3 1/8 oz) & 3 slices cucumber OR 1 HB egg and 3 strips red bell pepper OR same veggies and 100 g. chicken breast cooked without fat (3.5 oz)
L: 1 6 oz can water packed tuna, 2 measured T mayo, 2 slices cuc, ½ c. baby spinach leaves OR approx. 6 oz of hamburger patty or chicken and small salad with 1 T. caesar dressing (2 carbs per T.)
D: 5-7 oz salmon cooked with 1 T olive oil (brushed on), 1½ c. mixed veggies (usually raw--cauliflower, baby spinach, broccoli, red/yellow pepper). About twice per week, I add ½ avocado to salad OR 3-4 cubes goat feta.

On rare occassions, I would eat 1½ oz cheddar cheese OR 5-6 olives while fixing dinner, if it was getting late.

Calories ranged from 1000-1400.

A little over a week ago, I had a business trip to Australia and tried to eat as clean as possible. Gained 2 lbs. This week I've decided to up fats before I start considering LFL or something even more low fat/calorie than what I am eating.

This week (since last Tues, after returning):

B: 2-3 eggs with 1 oz shredded cheddar
L: tuna with 2 T. mayo, plus raw veggies (same as above) + 1 oz feta, 6-8 black olives OR 2 hamburger patties (approx. 6.8 oz total) with 1 oz shredded cheddar melted on top plus same veggies
S: HB egg and 1 T. dressing (2 carb)
D: 6 oz steak or pork chops or fish (salmon or cod), each cooked in 2-3 T. olive oil, mixed vegetables (same as above, mostly raw)
plus ½ avocado, 4-6 black olives, 1 oz goat feta

I'm about ½ lb. up from where I was before travelling, which means I'm 1½ lbs. down for the week, but I expect some of that was water weight that I usually get with long plane trips.

I honestly do not know if I raise or lower my calories or fat or carbs. I get lots of great advice on the chat board, but there are just as many low cal/very low carb (almost no veggies) supporters as those saying increased fat is better. I'd appreciate the AN's suggestions (the previous one seemed to think my rate of weight loss was ok?)

edited to add: 1 drink approx. 3 liters water per day (sometimes I could drink much more!). I drink 3-5 cups decaf per week, and 2-3 cups green tea per week.

[Lisa Rae]

Transplant,

I'd say overall your menu looks vry good indeed. Here are a few areas that caughtmy eye.

Meds! Meds tend to slow lossinmost. If meds are medically needed..at least talk to your doctor about taking something that is themosthelp with weightloss. Some are better then others when trying to lose.

Diaretics can be problematic. Theyt end to ahve a rebound effect. Where you drop lots of water..and then several days later your body will hold water to re-balance. Also..they tend to have to increase the dose..as they stop working as well once your body adjusts to them. Something again..to talk to your doctor about.

Exercise: this might be a huge advantage for you if you p your exercise. Most people do much better if their exerciseing a minimum of 40 min 3-4 days a week.

Carb Level. If your at 20 for long periods..many people that aren't losing go the lower the carb route. My personal experience (and that of being n this board for over 4 years now) is that is not always the best way to go. Upping carbs..moving to owl..can actually wake-your body up to start losing again. The less ismore attitude on the boards lately makes me very nervouse indeed. Your working on learning to eat for life..so eating the most carbs you can while losing just makes more sense to me.

Calories: again..same as above. I see many going way lower then is needed. Atkins reccomends if your not very active..to shoot for 10x's your CURRNT weight inc alories per day. So for you..that's 1930 calories vs the 1000-1400 your doing now.

Ok..as for your menu. Only thig I personallywould change is upping your fat a bit. I see you cooking eggs in not fat..having almost no dressings..keeping mayo low. Upping your fat a bit may help your calories and body to feel safe enough to burn the fat for fuel.

Also..some can do bacon, ham or sausage with no problem. IN others (like me) the sodium will make me hold water..and not lose. Try having protein like chicken, steak, lamb or fish instead. For breakfast..maybe an omlette cooked in a little butter with 1 ox cheese and veggies. That would up fat, and carbs. For lunch..salad with dressing..or use salad dressing to dip veggies in.. You get the idea.

Ok..well that's my 2 cents..will be intresting to see what the AN has to say!

[Transplant]

Thank you SO much for all the feedback Lise

Changing my meds right now is not going to be an option, I'm afraid. My doc doesn't know anything about LC'ing, altho she did suggest I try a "higher protein type of diet" rather than trying (again) with low fat. The nutritional advice they have in their offices seems very outdated when compared to the US. They have just begun the first major controlled study on LC at a university here, so I'm hoping the tides are changing.

My point here is that there is no way I'm going to get her to believe that by LCing (and losing weight alone) I can control the BP. She's already on me about starting cholesterol lowering meds. Health care is very good here (if not a bit behind) but rules are kind of strict regarding treatment.

I could of course just stop treatment, but I would think that would be dumb. So I need to try to find a solution that includes my present meds, for the time being. I can accept slower weight loss....but a few lbs a month would sure be swell!!!

[Lisa Rae]

oh no hun! Maybe I didn't make myself clear. I didn't mean for you to go off meds. What I was trying to say is meds will effect loss..and maybe your doctor could work with you as far as getting on a b.p. med that is more condusive to weightloss. Just like someone on antidepresants..I would never suggest going off. But any meds have a better reaction to weightloss then others. Was just suggesting that possibly your doctor could help you find one that would work on the b.p. and help you lose

[Transplant]

I didn't mean you were suggesting I go off the meds, but I have considered it myself a few times, then decided it would be stupid.

My doc doesn't believe my meds would prevent weight loss. It's not listed on the possible side effects and she doesn't know enough about LCing to be able to determine whether it might be a problem in this specific situation.

I think she is more inclined to believe it's LCing or at least, too high calories or fat that keep me from losing. I don't feel like I'll change her mind on that (unless of course I figure out a solution and start losing!!!).

Looking forward to hear what the AN says..... In the meantime, I'm upping my fats and calories a bit.

[Lisa Rae]

*bumping( for the AN) still curious for your input here..

[Transplant]

me too. I gained ½ lb. in the 3 days I upped my fats/calories (up to about 1500 per day), with carbs still well below 20 (avg. 14). If I don't hear something soon, I may try cutting fat way down and upping my carbs, ala Lean for Life or something. I'm getting pretty darn frustrated.....

[Transplant]

bumping....guess my post was overlooked...

[Atkins_Nutritionist]

Your post wasn’t overlooked, the American Dietetic Association conference was held last week and has thrown our response time to answering your questions completely off schedule. Thanks for your patience!

The foods you are including in your menu planning are great, but you should be aiming for 20 grams of carbs/day and not below. You stated that you average around 14/ day and the reason for your troubles is that you may actually not be getting enough carbs. If you started Induction the beginning of August and you have around 30 more pounds until goal, you should be moving towards OWL.

Lisa Rae gave some great advice, especially about the meds, exercise, and carbs. There’s one more important thing that I wanted to add. The metabolism does slow down as a person ages. So the fact alone that you are older than you were in your previous weight loss attempts will effect how much weight you will lose and also the rate of your weight loss.

Don’t get discouraged! With the correct meal planning and exercise you should be on your way to achieving your goal. You have come this far already. Good luck!

[Lisa Rae]

Oh Man AN! did ya have to mention the age thing! (LOL) Having my big 40 in less then a week...but then again..this is the first time in my whole life at a "normal" weight..so dn't let age stop you from working it