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

[Divine Miss M]

Hello to one and all!

I have christened this particular method of tweaking as "Shaking it UP to Shake It DOWN" - because it works!

This thread is for those who "tweak" their low-carb WOE(s) of choice in order to facilitate healthy low-carb eating and good weight loss. Some low-carbers alternate between Atkins and Kimkins, some prefer “The Rapid Fat Loss” method, some employ ideas from EFGT (Eat Fat, Get Thin) and other alternatives, and some (like me!) garner ideas from all of these WOE’s. The three things we all have in common:

We want to increase our over-all health, we want to lose wt. safely, and we are willing to share tips with each other that reinforce our low-carb lifestyles.

Btw, this thread was created to be a place for support, encouragement, and the sharing of ideas that help with healthy, low-carb wt. loss – whatever your WOE! So ---No debates, please!

If you are someone who already does "shake it up to shake it down" or if you're intrigued by the idea, please join us!

C'mon in, and

[Divine Miss M]

My Report for Today: Surprise! Up .4 lbs, but I am ok with it since it’s a major Hormonal Flux day. Actually, I am pleased that I didn’t blow up 5-7 lbs., as I usually do. I think with all the green tea lemon, the double amts. of garlic and parsley tablets (morning and night), my slight menu changes, and going gently in the pool this week (just enough movement to keep the water retention moving) helped me avoid that huge water gain. I practically consider that a miracle!

Last night, I changed my goal date once more, to match up with my avg. weekly wt. loss, and then I added a bit more time. Initially, my goal was Dec. 14th (anniversary). Then I changed it to Jan 4th. Now it’s Feb. 14th (a perfect day, I think – a day in honor of a saint known for his great love for both God and man.)
I extended my goal since FitdayPC shows progress graphs and my pattern clearly displays: Significant loss, then a halt – always followed by at least 2 weeks of inexplicable gains (with no cheats!) – then the loss starts again.

Apparently, that’s the way my metabolism chugs along. Metabolism is basically controlled by hormones (and that is true for all of us). That’s the reason I began to “shake it up to shake it down.” So as I increase my health and lose weight, I’d rather find ways to help my hormonal balance run well which, in turn, helps my metabolism. I think that’s a better way to view the matter, rather than feel as I am constantly battling my metabolism. (I think that’s called a Reality Check!)

Doing this also allows me to follow the advice of various doctors, too (as well as my chiropractor and a naturopath) and add calcium and more good oils to my daily menus. I will keep a careful watch on the amts., though. It also allows me to follow the basic “lean proteins, salad greens, and low-carb vegetables plan” as I’ve been doing since my Kimkins restart date of 5/3 – and then add to it just a tiny amt. of real fats, with an aim of 50-60 fat grams a day.

That means only adding a few tbsp. of half-n-half to my morning tea, and 1 tsp. extra virgin coconut oil (EVCO) or extra virgin olive oil (EVOO) or even 1 tsp. butter (not margarine), in which I cook my morning eggs (whole organic or Egg Beaters). For my arthritis (and to avoid Osteo-porosis – I have enough problems!) , it’s best that I do add high calcium food items, so that’s another reason to add those in and count their fats. So far, I’m keeping it to just 2-3 daily servings from this list (now, I don’t have everything on this list every day, it’s a list from which I choose my 2-3 daily servings) : ½ cup of no-fat cottage cheese (protein and calcium – a great combo!), 1 piece of string cheese, 1/8 cup cheddar or 1 slice of Swiss or provolone cheese (high calcium in all three), 2-3 tbsp. half-n-half, 4 oz. sugar-free yogurt, or 8 oz. Hood’s Low Carb, 2% Reduced Fat Milk (also great for the lactose-intolerant, since the sugars are removed).

A certain amt. of fats are found in our lean proteins, as we all know, and those high dairy foods I must have, too, so those are also counted. Still, I must again add any of those small “real” fat amts. to lunch and dinner. (I’m currently experimenting with extra virgin coconut oil, since I’ve been reading about its many health benefits). I’ve used it to sauté my eggs, chicken and cooked green veggies, and it adds a very unique and satisfying taste to all of them. EVCO does not have an “overly” coconut taste, but it adds very pleasant-tasting moistness to skinless chicken and turkey. (Hubby and the kids loved it!) It’s also fantastic with green beans – I sauté them until they are slightly “tanned” and, my goodness, are those green beans wonderful (and I am not a veggie lover, so that is saying something!).

Anyway, with that small amt. of fats in my foods and those I must add to each meal, I easily hit 50-60 fat grams per day. That’s why I faithfully use my Fitday PC and plan my meals as early as I can. I first start with all my basics – proteins first, then salads and veggies, then add those small amts. of fats. Comparing that to the average American’s daily menu, my WOE is still low-fat and it’s still low-carb!

[Zillabreeze]

chbbygrl- I think Miss M is trying a body sculpting gel experiment, maybe she'll chime in with her thoughts on it. I'd give anything to be back on your side of 40!!!!

[LovelyLady]

Miss M,

Thanks for starting this thread. It sounds exactly like what I'm doing! I'm definitely subscribing to this thread! Although I weigh in weekly instead of daily, I would love to interact with you all.

Tish

[janamonkey]

Originally Posted by Zillabreeze

chbbygrl- I think Miss M is trying a body sculpting gel experiment, maybe she'll chime in with her thoughts on it. I'd give anything to be back on your side of 40!!!!

Sorry to post this here, but I can't pm you yet. What kind of dog is that in your avi? It looks a LOT like mine, I have a brindle colored whippet.

[janamonkey]

Divine- this thread is probably where I should hang out- this is just what I am doing, mixing and matching things that are best for me. Thank you for starting it. I've been searching for a group of people to join up with

[jayed]

Great idea Divine! I don't weigh everyday but I'm definitely a tweaker. I will be weighing in tomorrow and doing a 5 hour refeed. So I won't be getting on the scale again for a few days so that water weight gain doesn't throw me.

[Zillabreeze]

janamonkey- Tazz is a retired racing greyhound (I have 2). Would love to add a whippet to the mix!

Isn't this the perfect thread for Miss M? She has lots of patience for tweaking and studying. Somehow I picture her kitchen looking like a laboratory!!!! Fess up Miss M - is that true?

[flagal189]

Hi everyone! I would love to join this thread! I do a bit of a tweak to my diet, I have found that I loose more weight when I eat lots and I mean LOTS of veggies as well as my protein (I shoot for 98 g per day). I also do a "free meal" 1 night a week for a total of 1 hour, I am still up in the air if it helps with weight loss, the scientific info sounds good, but I am still skeptical, I do it b/c it helps me keep to a strict diet on my diet days...and then I can enjoy ANYTHING I want on my "free meal"...anyhow I would love to join this thread! Thanks to MissM for starting it!

[Divine Miss M]

Originally Posted by Zillabreeze

chbbygrl- I think Miss M is trying a body sculpting gel experiment, maybe she'll chime in with her thoughts on it. I'd give anything to be back on your side of 40!!!!

Chubby Girl and Zilla: I just started using the Sculpting Gel this week, and I know it's best to wait 4 weeks to see the real results. Since I measure every month, I'll just wait.

I also read that it is BEST to use the gel on only one area per day (not all of our chubby areas) before a workout. (I don't think it was meant to as a magic rub - if only, right? Nope, we have to exercise those areas.) If we hit all the fat zones, the theory is we'll release TOO much fat into our bloodstream all at once. So one place only each time we exercise seems a good way to do it.

[Divine Miss M]

Originally Posted by LovelyLady

Miss M,

Thanks for starting this thread. It sounds exactly like what I'm doing! I'm definitely subscribing to this thread! Although I weigh in weekly instead of daily, I would love to interact with you all.

Tish

Tish, I'm very glad to see you here. I wish I could make myself weigh just once a week...I think that as I go along, it will eventually happen, but I'm not quite ready yet.

Right now, I'm too excited about losing another 10 lbs. or so, and I also want to see how this week's "Shake It Up" method works out for me on a daily basis!

KUTG, babe!

[Hopefultobemomtomax]

This is so great Ms. Divine, I love this idea. Most of us here do shake it up, love the idea, I will stay here as long as you are here...

I am leaving for our cabin in an hour or so, plan on seeing me back here on Monday. Oh yes by the way, I am up 2 lbs. from my last weigh last Friday, not sure why, eating exactly the same, drinking the same, no TOM insight. HUMMMMMMMM...

[Divine Miss M]

Originally Posted by janamonkey

Divine- this thread is probably where I should hang out- this is just what I am doing, mixing and matching things that are best for me. Thank you for starting it. I've been searching for a group of people to join up with

Jana: So glad to see you on this thread! Hey, I fully plan on hangin' with the pals I have "met" on the other threads. I just thought that a thread like this one would be helpful, for many reasons!

Jayed: I'm happy to see you, too! And glad you liked the idea! I hope all goes well with your own "shake it up" plan!

Flagal: Hi, hon! Hey, from what I've read of Lyle's book (the whole thing, but just once in a fairly thorough way), the free meal idea is mainly for psychological reasons, but the scientific evidence he offers makes sense from a metabolic standpoint. His guidelines for having a free meal (or a refeed) seem completely reasonable - and other things I've read also indicate the best way to do it goes like this:

FYI for those who don't have Lyle's book:

Free meals and refeeds aren't for everybody, but for those who are following the PSMF (Protein Sparing Modified Fast), as explained in Lyle McDonald's "Rapid Fat Loss" book.

Have a free meal only at dinnertime...which helps avoid a complete Carb Binge (or what I call a Carb Blow-out!). Another tip: Have that free meal at a restaurant - that way we won't go overboard asking for another helping of potato or another dessert - which is very easy to do while at home.

Then: Start with your favorite salad, use your favorite salad dressing (it needn't be low-fat, either), have all the lean protein you want, and add just a favorite starchy sidedish (a helping of pasta - like fettucine! - or a baked potato, or mashed potatoes, or a creamy potato/bacon soup, or chicken noodle soup). Finish up with one, rich, nice dessert (cheesecake sounds like a good idea here!). THEN get right back on the Low Carb Bandwagon. Sure, there will be a gain (Lyle says anywhere from 4-10 lbs., and I say that those who have a lesser gain are very, very fortunate, metabolically speaking).

I don't think I'll be doing any free meals for awhile...I'm not following Rapid Fat Loss to a T, and it just seems to me that's the only way I could apply those "extras." It all has to do with what our current menus are (again from a metabolic standpoint). Since I'm slowly adding fats and carbs to my daily menus, I'm not strictly on his Protein Sparing Modified diet.

Good luck to you, hon!

[Juni]

Oh, oh! I guess I qualify for this. I'll come back here and talk, then. =) I'm in the middle of trying to repair my metabolism and increase my carbs from 20g total. I've been just eating vegetables and salad like there's no tomorrow, went back to lower-fat, and upped my protein again. So, I'm not in weight-loss mode, per se. I'm eating about 40-50g total carbs with all the veggies and salads and the one serving of greek yogurt and one serving of 1% cottage cheese and tofu. I am going to keep adjusting my carbs and increase my calorie intake with all these good foods from 1200 up to 1400 or 1500 and make sure my body can adjust back to a healthy metabolism. THEN I'll start doing BFFM. =) I'm not sure when I'll be able to munch on a low-carb tortilla.

[kbetz0419]

I'm in , but I may watch for a while, I'm still trying to figure out what I am/have been doing before I start shaking it up to much.

[bailey42]

Hello gals, mind if I join here? Deb

[lizard999666]

rough time

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Im having a rough time of it lately I do great for 6 days then I go off plan and cant get back on plan then i get on plan and follow it strictly and finally loose after my cheats then for some reason after I have a good loss I mess it up and cheat I did so good yesterday I had to make two birthday cakes I didnt even lick my fingers or the spoon then I didnt have time to eat supper and next thing you know Im having a piece of cake that made me sick then I had a peanut butter sandwich and then in the middle of the n ight im up having cake again. now today Im doing good then i get the urge for cake and have some and again get sick. I wrapped the cake up so tight it will take a lot to get into it they have till tommorow then its trash. Any suggestions is this like self sabatoge I do good so i have to mess it up???????
Any suggestions I feel like I keep losing the same weight over and over and over again.

Im down to 210.8 from 230 in July but I should be a lot farther by now.
Im not sure I could do a free meal and get back to where I was some reason once I go off I just keep on going.

Any advice would be helpful.
Thanks,
Debra

[6in2007]

Subscribing! I want to follow this thread.

[Divine Miss M]

Hopeful: Hi, hon, it's good to see you here, too! I'm sorry to have missed you by just a few minutes, but I left the thread right before you posted! I will hope your trip to the cabin is a happy one!

Juni: Hey, if I knew I could tempt you back this way, I would have done it earlier!

Kbetz: Hi, girl!!! I'm sure we'll have loads of fun and good tips that will interest you. And I hope everyone feels free to share!

Debra (Lizard): Hon, it's good that you recognized a pattern. That's a great step! Do you think you could promise to do yourself a favor and stick with a "cheat-free" weekend, starting this weekend?

I'm confident that you could do it, and I'll bet you are, too! If the weekend menus are hurting you like that, then it's time to change them. The fact that you feel sick is a very strong body signal - it sounds like insulin-resistance to me. What you need to do is drop those food items completely out of your orbit.

One thing that may help is to tell yourself that you deserve to stay on plan. Staying clean all week and then having a food fest is not what you deserve - because what you really deserve is a healthier, leaner you!

Perhaps you could be stay on plan during the week, and then just "up" your amts. on just one weekend day and only at dinner (this is not a free meal idea - no, it would mean dinner consists of all clean foods - but no extras, just a bit more protein, a bigger salad, and more green veggies). Keep your "snacks" or "desserts" to SF jellos or 1/2 cup cottage cheese (fat-free or regular, depending on your LC WOE). Doing so would keep you on plan, and looking forward to one bigger meal on one weekend night could help you break the weekend habit.

Then there's a really radical trick that usually works: Eat all the goodies you want - but nothing else. No food, just goodies. Within a few days, clean foods will start looking really good to you. But fair warning, hon: You also may feel as sick as the proverbial puppy. Also, you'll probably gain wt. from doing something like that, but it will cure your body from craving those goodies. It's one way to teach it a lesson that YOU are serious and you mean business about getting healthy and losing the extra weight!

6in2007: Welcome to you, too!

Deb (Bailey): Hey! Ditto that welcome!

[Antigone]

This is basically what I have been doing! Right now I am in the Atkin-ish phase and I am up four pounds from my Kimkins loss. But I cant really bring myself to do another round of Kimkins just yet.

Thanks Ms M for this fab thread!

[gettenthere]

just the thread I'm looking for, now that I found you I'll be back to very one
gettenthere

[wendykp]

Hey Divine, great idea, thanks for starting the thread. The more everyone shares thier "tweaks" that have been successful, the better off everyone is

I'm still on TOM but back to posted weight (actually a little less) but I refeed tomorrow when I'm on the road, so I'll put on some water weight. I'll be back on sunday and will do high protein and lots of veggie carbs(30) next week. I'm really into zucchini and summer squash right, now, as well as celery with Laughing Cow Light Swiss spread on it....yum!

[LaurieRobo]

GREAT Thread - MissM!!!!! Look forward to it!!!

[Tippy Toes]

Subscribing now!

[gettenthere]

can we have some menu's to start of this thread I for one could sure use one till I learn to eye ball whats on my plate.
Lean protein? how much is 2 - 4 oz 3x1 too much(fish, chicken, eggs)
unlimmited veggies some samples please (any except the starchy ones?)2 servings of calcium? could it be almonds or does it have to