Shake It UP to Shake it DOWN (Daily Weigh-in for Low-Carb Tweakers)

[fluffybear2]

• Congrats to all who lost this week including ME! (tee hee)

[blakers]

Hey guys...been doing a little "shaking up" of my own this past weekend, and so I'm checking in.

I hit one month of Kimkins/PSMF last week, and although I had an initial loss of 17 lbs in the first 12 days, I have been fighting with 4-5 that won't stay off the last three weeks. I never got below those 4-5 no matter how hard I tried or clean I ate. I added in a free meal thinking that might help but the scale just went up and down the same 5 lbs for those three weeks.

Anyway, I decided to eat more SB style this week- I guess it's sort of Lyle/SB because I'm still sticking to what he says for protein and supplements, and I am eating my 2 c. of dairy and adding in 1 serving of fruit. I'm also attempting to exercise a LOT more- I made myself a plan and we'll see how it goes. I think I'll try this for at least two weeks and see how it goes and then maybe switch back to Lyle full-time...sort of cycling them I guess.

I only have 24.5 to get to goal, and so I'm a third of the way there. I'm hoping for goal by the end of October and I think that's really reasonable...around 10 lbs a month?

Anyway- Way to go all you losers!!!

[Tippy Toes]

I think it's neat the way I am seeing people work the plans towards goal! Too cool!

And yes, all of you losers out there--CONGRATS!

[LovelyLady]

Originally Posted by DivaTai

So I think I'm going to have to switch my official weigh in day or not do refeeds on the weekend. One of them will have to change.

Tai,

I think switching your weigh in day as far away from refeed day as possible, is a good idea. So if you refeed on the weekends, Friday might be a better day to weigh in.

Spacing it out will save you some sanity while your body rebounds from the refeed.

Tish

[DivaTai]

I'm thinking the same thing, Tish.

It's not making me bug out but it's not the most encouraging thing to not see a loss when you know you should.

[gettenthere]

Tippy. I wash skinless deboned chicken breasts in vinegar, wash clean lay them in a baking tray, slice 1/2 red onion, 1/2 stalk cellery, several cloves of garlic, some herb salt , slather with D-mustard cover and bake. easy and tasty for my taste buds, anything tastes good if it helps me going down

[Tryin2drop40]

Hey girls! can I subscribe? I love that this sounds like the best of everything in one thread!

[KJGmn10]

I jumped on the scale today and am thrilllllllllllllled to report that on day 4, I'm down FIVE!!!!! WOOHOO!!!!!

[Tippy Toes]

TY for the recipe, Get. I will try it.

Kim, WHOOHOO!!!!!!

[6in2007]

I was down a lb for weigh in today. Today was also my scheduled free meal (wow was it good). I hope to see a drop every week. So far 3 weeks of 1 free meal a week has given me a 5.5 lb loss. I'll take it!

[Divine Miss M]

Today I lost 1.4 lbs. after Day 1 on Lyle's Rapid Fat Loss program.

How's this for a wild tweak? I took Lyle's basic plan (limited lean proteins, unlimited green veggies, 2 servings from high calcium dairy foods), threw in the Wendie Plan option (alternating calorie amts. per day), and then added extra virgin coconut oil (EVCO) to the menu (since I see the real metabolic need to have more good fats in my WOE). Just 1/2 tsp. EVCO per meal gives me 1 tbsp. for the day.

So Day 1 is Lyle's plan, and the rest of it is a mix of Rapid Wt. Loss/the Wendie Plan/and adding low amts of good fats, based on daily carb intake.

Btw: Research indicates EVCO is great for thyroid function, increases metabolism, ups the good cholesterol and lowers the bad, and it's an anti-fungal, anti-bacterial, and anti-protozoal agent. Sounds like a lot of great benefits to me, and just what I need!

I mixed it up that way since I'm "fair convinced" that my metabolism slowed down after my initial wt. loss on a low-carb, low-fat, unlimited lean protein diet (Kimkins). Don't get me wrong...it's great for a fantastic jump start. But tweaking since the 2nd month has led me to believe that it won't keep working (at least, not for me), and I had to add in fats. In general, I try to work the current menu so that fats are 12-15 grams above whatever the total daily carbs will be.

Higher calorie days mean more lean protein grams. If I go unlimited with the green veggies, I know from trial and error I will stall out IF I don't also up the fat grams. So far, personal experimentation shows I HAVE to keep fats 12-15 grams above total daily carbs. As time passes, I'm sure more info will reveal itself as to how my own body pattern works.

So mixing up all these ideas, here are the last two day's worth of menus:

Sunday (Based solely on Lyle's Plan)
B: 2 scrambled eggs, 1 tsp. parmesan cheese (beverage: 12 oz. tea with 3 tbsp. half-n-half)

L: 3 oz. chicken tenderloins, 2 cups mixed green veggies with Tuscan herb sauce, sauté EV coconut oil (the tip of a tsp. amt.) (beverage: 1 SF Rock Star)

S: 1 SF Jello

D: 2 oz. chicken tenderloins, 1 cup green beans, sautéd, less than ½ tsp. coconut oil (beverage: 12 oz. green tea with stevia)

S: 1 SF Jello, water

Totals:
Calories: 786
Fat: 27
Carbs: 32
Proteins: 99

Today (Based on both Lyle's Plan, the Wendie Plan of changing daily calories, and adding a small amt. of good fats, based on Dr. A's recommendations):

B: 3 whole organic eggs, sunny-side up style (sprinkled with 1 tbsp. parmesan cheese and Mrs. Dash, and cooked in 1/2 tsp. EV coconut oil), 4 pieces lean Canadian bacon (Drink: 12 oz. Green Tai Chea with stevia)

Mid-morning Beverage: Black tea with 3 tbsp. half-n-half and stevia

L: 5 oz. Valley Fresh 98% fat-free chicken, 2 cups green beans (sautéd in 1/2 tsp. EV coconut oil) (Drink: 1 SF Rock Star)

S: 1 SF Jello

D: 1 cup fat-free cottage cheese, 2 whole scrambled eggs, sprinkled with Mrs. Dash and salt (sautéd in 1/2 tsp. EV coconut oil )(Drink: 12 oz. green tea chai with stevia)

S: 1 SF Jello

Totals
Calories: 1096 (aim was 1097 based on the Wendie Plan, and I just about made it!)
Fats: 45
Carbs: 31
Proteins: 121


According to the Wendie Plan, tomorrow I'll have to drop total calories to about 863, and the next day go all the way up to between 1530-1692 calories. That seems like a LOT of food to me and I'm already trying to figure out a menu. (Wouldn't you know, I have to be gone all day on Wednesday? This isn't going to be easy, since I won't be at any restaurants!) On Day 4, I'll have to drop it by 700-800 calories, Day 5 up it about 300 calories more than Day 4, and so on. (I think I posted the Wendie Plan, converted to calories, in this thread, so just look back a few pages if you'd like more info.)

So that's this week's experiment, and I'll let ya know how it goes!

[Divine Miss M]

Homestretch: Hi!!! I can’t deny I did glean many good ideas from Lyle’s book….I wish we could put the “juicy” parts under the other wt. loss programs. I don’t mind paying anyone for a book, but $50-70 is really….well, you get the idea.

What do you gals think??? Care to help work on an even more detailed outline of the best parts, in our own words? (Consider this a college research assignment, maybe???)

Gettinthere: Wow! Is that 10 lbs. in a week or less? Wow, wow, wow!!! I got to 7.8 lb. last week before TOM hit (darn thing, he’s like a tornado and messes everything up.) But I’m not sneezing at 7.8 lbs., that’s for sure!

Lisa (mycattaz): The name of the book is “Rapid Fat Loss” by Lyle McDonald. It’s very pricey, but it’s a tiny bit cheaper on Amazon.com. I’m not quite following it to a T every day, but it’s so similar to Kimkins, I added an “Atkins” component (so to speak) as I explained in an earlier post from today, by adding EVCO. I’m also watching the fat and carbs and trying to do my best to make them work together. In MY book, have the fats a tiny bit higher than the carbs to avoid the insulin-rush is the best way to go. (At least, until I discover something that’s even better.)

LovelyLady: Whoa, another 4 lbs. for the week…you are just rockin’ it, aren’t you , girl? ( I think the Whoosh Fairy loves you.) And you’re right – how you feel IS much more important than what the scale says. Now if I could only get that thru my thick head…

Julie (jayed): You aren’t kidding that 5 lbs. down is doing good so far! Holy smokes!!!! That’s you that’s smokin’, isn’t it???

Kbetz: Hon, I’m definitely “whooshing” you good luck! You know, deli or packaged lunch meats can get at us in the wrong way, right? If you can, stick with the white proteins you like but get them from the actual source – chicken breasts, or even canned chicken (98% fat-free)…the luncheon meats usually have high sodium content (bad, bad) and sometimes (gasp!) nitrates (which are even worse).

Dream: Hey, hon, it’s so good to see you here!!!! Welcome, Welcome!!!

Hopeful: Wow, sweetie, after a fun weekend like that, 3 lbs. up is not bad - not bad at all. It will be gone before you know it. And you know, the weekend menus might even work in your favor – you know why! I’m so happy to hear you are enjoying this thread.

Kim (KJGmn10): Darling girl: Exercising and SNAT are not a good combo. The human body doesn’t have enough of the other good nutrients to deal with any exercise. Dizziness, weakness, and nausea are desperate body screams for help. (I know, honestly ---I’ve been there – twice!)

If you wish to continue with your exercise, please, please go at least to the Kimkins level, otherwise serious damage will occur. If you will, kindly allow me to share with you (and others) that I am no longer convinced that SNAT is a good thing. It’s similar to feeling pain – pain is the body’s way of telling you, “I’m hurt! Help me!” SNAT does the same thing; it's the body's way of saying, "We're in trouble! Help!"

Then, after recently reading what can happen when eating only lean proteins for just 2-3 weeks (e.g. - death), I got good and scared and will never do it again. (And believe me, hon, I really do know about SNAT. For ten days, I put up with increasing headaches, exhaustion, etc. before I said NO MORE! Thank God and my guardian angel who kept talking to my conscience until I said “Enough”…I was weak, shakey, jittery, couldn’t stand without my legs folding up, the room would spin, I was sleeping more and more each day…and the doubt began to gnaw at me: “It doesn’t matter that anyone insists these are 'good' signs, my body is telling me the complete opposite. Something is very wrong if I feel so sick.”

Now I know that by sticking only to proteins and nothing else, I was unknowingly but literally killing myself. Again, thank God in His heaven above that He was alerting my conscience and wouldn’t stop telling me until I listened.

Simply by adding one green salad a day, that mess was over and my body began to immediately overcome the bad SNAT effects. With the first salad, almost all of the negative effects disappeared. By the 2nd one, they were gone.

Sticking with lean proteins, green veggies, and a tiny, tiny amt. of good fats (just 1 tbsp. a day is all we need) will relieve those terrible SNAT symptoms…not to mention resetting the body metabolism to stop resisting wt. loss efforts.

I do hope this helps and, please, hon, do have a nice big salad asap tonight, ok? Let us know how you’re doing…

[gettenthere]

Miss Devine you sure know how to work the different plans. Is it only green veggies can someone come up with a list for me. its no cauliflower and all I've had for veggies is cauliflower today Kimmer had it on her shopping list so I thought it was o.k.

[Divine Miss M]

Gettenthere: Yes, Rapid Fat Loss calls for unlimited green veggies. He didn't mention cauliflower, but I know it's a low-carb veggie. So adding a little isn't going to hurt, imho.

Btw, sauteing frozen cauliflower in EVCO results in a taste very, very similar to breaded, fried cauliflower - without the breading and all the extra carbs!!! (I'm sure it would work with fresh cauliflower, too.)

[dlslds]

Originally Posted by Divine Miss M

Homestretch: Hi!!! I can’t deny I did glean many good ideas from Lyle’s book….I wish we could put the “juicy” parts under the other wt. loss programs. I don’t mind paying anyone for a book, but $50-70 is really….well, you get the idea.

What do you gals think??? Care to help work on an even more detailed outline of the best parts, in our own words? (Consider this a college research assignment, maybe???)

Devine i for one would be eternally grateful for any and all info on Lyle's book (Because of my current book purchases, i dont think i will be able to afford it until hmmmm maybe Santa can bring it to me!!! )


I love your post about the unhealthyness of SNATT, and i agree. I personally have never experienced it as i just hate to feel nauseated and bad soo much i have declared myself alergic to it!!!


wishing everyone Health and feelin Fantastic and Happy

[Divine Miss M]

Diana: Gosh, I do understand. That's why I'm hoping anyone who has Lyle's book could notify me if they'd like to help out with creating a "How to do it" list...maybe each of us could take just one part of the most important parts of the book, and clearly and concisely rephrase them (that way we are not plagiarizing, which is immoral and illegal), so that others will understand exactly what they need to do.

I already created an outline of the WOE, but figuring out how many lean proteins a day one should have (the part with the charts) is the trickiest to translate without the actual chart. Then there are the Categories, and info on "if, when, and how' to do free meals and refeeds are critically vital to make the WOE work as the man intended.

So this would have to be a little project, methinks, with the help of a few people who have the book and are willing to spend some time writing out the needed info.

If anyone is willing to help, please let me know by PMing me...

[Divine Miss M]

Hey, Everbody: I posted this on another thread in which Erin and Ursula first brought up the free meals and refeeds. I thought this might be another place to "store" it for future reference. (Please bookmark the page if you want it for future reference!)

This is just a basic outline I wrote, but it doesn't provide the details each individual will need to figure the daily protein amts. That info comes from the formula below, as well as the charts in The Rapid Fat Loss book by Lyle McDonald which I can't reproduce here.

Protein Amts. for The Modified PSMF (Protein Sparing Modified Fast)

Protein intake is based on body fat percentage and your level of activity

IBW = Ideal Body Weight

LBM = Lean Body Mass

BMI = Body Mass Index

Find BMI (Body Mass Index), then look at Table 2 (in the book) for est. body fat percentage. (FitdayPC will give your BMI; also look for online sources.)

Daily Protein Intake is based on weight, Category, and physical activity

Example: LBM x 0.5 (or 0.7) = total protein grams per day for very overweight, not highly active people (meaning those who are not at or close to goal and who are not into wt. training, aerobics or some form of conditioning.)

OR USE THIS FORMULA for a better estimate:

1. Weight x BMI % (from Charts)=Total Body Fat
(Make sure to multiply BMI as a percentage)


2. Weight – Total Body Fat = LBM (Lean Body Mass)


3. IF already lean but inactive (no exercise) :
LBM x 0.5 or 0.7 = Protein Grams PER Day

If not lean, LBM x 0.8 or 0.9 or 1.0, or more, depending on wt. and activity level.



Rules for Modified PSMF (as Lyle McDonald termed it):

---Most people will consume 400-800 calories per day. But remember: 1) Protein contains 4 calories per gram, and protein intake is based on various factors (weight, body fat percentate, lean body mass) and your level of activity. Whatever your amt. of protein grams, you can have 3 meals a day or spread them out, your choice. On average, this means 1 of 3 meals per day will contain 33-70 protein grams. Four meals a day will contain 50 grams of protein.

---You may have an unlimited amt. of low carb veggies (a few are not allowed, like beets, corn, carrots, peas, and potatoes; however, you can have a very small amt. of peas, corn or carrots in a lettuce salad, but keep these severely limited and only on an occasional basis.)

---Foods and Beverages w/o Limit (no daily limits):

Condiments (Lemon juice, all spices, vinegar or vinaigrettes (vinegar and spices); mustard; salsa or pico de gallo; or your choice of a low-carb condiments, like LOW carb teriyaki sauce, soy sauce, sweet ‘n sour sauce, hoison sauce.
Beverages: Water, Diet Free Soda, Coffee (No Cream or Sugar), Tea (No Sugar), Crystal Light or other sugar-free drinks, broth/bouillion (good for making soup)

Caveats (Warnings): Low-carb salad dressing have a higher fat content, so it’s best to use no-fat or low-fat salad dressings.

Also, foods (that are not proteins) and have 0 (or close to 0) net carbs are off –limits. That is because such foods usually contain sugar alcohols, which convert into glucose, and amts. should be counted (but are impossible to count!)

---Drink 1-2 liters of cold water per day; cold water has been proven to burn more calories because the body heats it as it passes thru.

---Take a basic multi-vitamin, plus at least these few added supplements:

---1 tbsp. of flaxseed oil per day as a source of ALA (alpha linoleic acid, a primary w-3 fatty acid). Sprinkling flaxseed on vegetables means a lot of it to equate 1 tbsp. of oil, but I you like flaxseed, go for it! Fish oil capsules six 1 gram capsules) are another option, but they can cause fish-tasting burps.

---Electrolytes, magnesium potassium, and sodium are drained and lost on a low-carb diet, so these must be supplemented. Simply sprinkling salt on food will take care of the sodium deficit. Salt potassium is another option for adequate amts. of both sodium and potassium. If not using salt potassium, then add just one gram of potassium to your vitamins.

---Magnesium dosage per day is at least 500 mg. Or find a magnesium/calcium supplement that contains at least 500-1000 mg magnesium and 600-1200 mg. of calcium

---If taken separately, then taken 600-1200 mg calcium supplements (My note: Per Dr. Atkins, always take calcium WITH magnesium), PLUS 1-2 servings (per day) of high calcium (low-fat) dairy products should be added, because high calcium fat-loss dairy diets promote greater fat loss than no-dairy or low- dairy diets! So add high-calcium, low-carb dairy in minimal amts. (Please Note: Lyle doesn’t offer specifics on what he means by servings, so one might assume 2 [8 oz) glasses of low-carb milk, or 1 cup of no-fat cottage cheese, which also contains protein, or a 8 oz. cup of low-carb yogurt, or up to 2 oz. of real cheese, not processed American cheese.)

---Other supplements may also be taken, based upon your bodily needs.

---Exercise can increase the LBM, which is a good thing, because more fat is lost rather than muscle. If wt. loss decreases, more fat is being lost, and Lean Body Mass is improving. Exercise also helps improve metabolism. However, keep exercise easy and not too lengthy during the Modified PSMF; for those who are not body builders, 30 minutes of wt. conditioning, no more than twice a week, is enough.

---Plan for diet breaks, depending on which Category one falls into (1, 2 or 3), activity and body fat percentage (which can only be estimated.)

---Have either “free meals” and “refeeds” ONLY at dinner, since doing so could psychologically or physiologically trigger a true “Carb Blowout.” Stick exactly to the “free meal” or “refeed” outline and you won’t be sorry!

[amiga74]

Miss Divine,
Thank you sooooo much for posting this!

muita obrigada!!!!
amiga

[6in2007]

Originally Posted by Divine Miss M

---Have either “free meals” and “refeeds” ONLY at dinner, since doing so could psychologically or physiologically trigger a true “Carb Blowout.” Stick exactly to the “free meal” or “refeed” outline and you won’t be sorry!

Oh boy is this one true! My free meal was kfc at lunch for this week. I really had a hard time talking myself into an "appropriate" dinner. The homemade waffles I was making the boys looked better.

[Lioness0455]

Originally Posted by jem87

Also, What are your thoughts on the colon cleanse? I've just ordered one that Erinbee recommended a little while back. I tend to have digestion issues with low carb diets so I'm hoping it will help me a lot in that area. Have you lost some weight as a result of it? ( not fat, but waste etc)

Jem

I ordered the Oxy-Mega. I have lots of liver inflammation and yeast problems, so I was hoping it would help with that. I have not lost any weight from it. I'm losing yeast, and a bit of waste. Not tons. But it's only day 3. Also Black garbage. I am doing a lot of detoxing, but don't know if that is from the cleanse or just burning fat. I'm having to take psysillium with it, (that's what Oxy-Mega recommends), cuz it's coming out like water. Have to stay close to a bathroom pretty much all morning so far. Make sure you up your fat and calories when you do this. You'll need it. I'll give you an update after it's over.

[Lioness0455]

Originally Posted by Jean@125

Hi Vicky,
Your post stating that you have Meneire's disease caught my eye.
I have meniere's as well. I was wondering what kind of treatments you have had. Thanks

It has been a total nightmare for me. I couldn't get my personal care physician in California to even give me an official diagnosis. The Neurologist said it was Meniere's in her notes, (so that's what I go by), but the doc wouldn't accept that. Kept running tests until State Disability needed to send me to one of their doctors for a routine 3 month check up. Scared my doc so badly, he wouldn't sign my disability papers anymore. Told me to go back to work, even though I couldn't walk on my own power at the time. And not to consider myself disabled until a specialist told him I was.

The ENT wasn't any better. He told me to quit being lazy and to go back to work and learn to live with it. He basically didn't know anything about it, other than it existed, and just told me to keep taking the Meclizine since it was helping.

In California, the vertigo was 24-7 and no one would help me. It was just awful. Had to go onto the web and find out how to treat myself. Read lots about how others were being treated. And tried to approximate that myself. Because when I lost my disability, and we moved to Utah, I also lost my health insurance. The clean air is helping a whole lot.

So all I've done for it is lower my sodium, I take meclizine, and Pamprin when the weather is bad, and things like that. I was already on low carb when it hit. I'm doing lots better now. Finally starting to adapt. Haven't lost my hearing though. So that's been a blessing. But it's been 3 years now since it started. It didn't come on gradually for me--just walloped me off my feet one day.

I was hoping that we could get on my brother-in-laws insurance plan, since he and my husband bought a house together a couple of years ago and they "technically" live with us, (he works for the railroad and only comes home when he has 5 days off in a row), but that didn't work out. The rules say he has to provided more than 50% of our support, which he isn't. So it looks like I'm still going to be on my own.

[dlslds]

Originally Posted by Divine Miss M;9056452.........snip

This is just a basic outline I wrote, but it doesn't provide the details each individual will need to figure the daily protein amts. That info comes from the formula below, as well as the charts in The Rapid Fat Loss book by Lyle McDonald which I can't reproduce here.

[B

Protein Amts. for The Modified PSMF (Protein Sparing Modified Fast)[/b]

Protein intake is based on body fat percentage and your level of activity

IBW = Ideal Body Weight

LBM = Lean Body Mass

BMI = Body Mass Index

........snip

Devine thats awesome, and yes from reading your outline i can see what a gargantuan task this would be!!!

I like your idea of including dairy, and the essential fats to help the body abs