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Old 12-13-2008, 12:49 PM   #1
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Fat Fast Challenge

The group follows the Atkins Fat Fast and Modified Fat Fast regimens as outlined in DANDR.

We have been able to expand the menus from those originally mentioned in the book since we're lucky enough to have several members who are excellent at preparing recipes that are high in fat.

If you're following low carb correctly and have been stalled a long time even though you don't cheat or overeat, come check us out! It could be that Fat Fast is what you need!

Here's a list of lc Fat Fast and Modified Fat Fast meals:

Fat Fast Meal ideas
* One ounce macadamia nuts or macadamia nut butter
* Two ounces cream cheese or Brie
* One ounce of tuna or chicken salad with 2 t mayo served in one quarter of an avocado
* Two devilled eggs made with 2 t mayonnaise
* Two ounces sour cream and 2 T black or red caviar
* Two and a half ounces whipped heavy cream topped with sucralose syrup
* Two ounces of pate
* Two egg yolks (hard boiled) with 1 T of mayonnaise
* low carb (5-10 grams) yogurt w/added cream to bring up fats
* 1/4 c cream in 8 oz diet soda
* 1/4 c cream with diet jello
* 1/4 c cream whipped, add LC syrup or Splenda for flavoring
* 1/3 c Almond Accents
* 1 T sf peanut butter mixed with 1 oz cream cheese, Splenda or DaVinci to taste
* 10 pecans w/ 2 T heavy cream
* 1 oz cream cheese mixed with 2 T coconut
* modified flax cereal: 2 T ground flax, 1 T designer whey protein powder, 1/4 t salt. Mix well and add 1/2 c water. Microwave on high for 2 minutes or until no longer soupy. Add 1 pat butter and 1 T cream
* 1/3rd of an avocado with 1 T caesar salad dressing
* Low Carb Johnnycake with butter
* Low Carb bread pudding
* Sherrielee's Low Carb pancakes, made with nut flour
* Cheesecake muffin with some pecans
* Dagwood Roll-up: 1 slice bologna, spread with half T of sf peanut butter. 1 thin slice tomato, spread with half a T mayonnaise. Put tomato on top of bologna and roll it up.
* 0.5 oz feta cheese crumbled, 1/4 avocado diced, and 1 T olive oil, mixed as a salad 227 calories, 92% fat, 2 carbs ECC
* 1/4 c Gram's Gourmet Flax 'N Nut Crunchies
*Peanut Butter Shake: 2T half&half, 2T Vanilla DaVinci, 1/2t Vanilla extract, 3 ice cubes, 2T sf peanut butter. Place into blender in that order and Mix/Frappe.

Modified Fat Fast Meal ideas
* 2 cheesecake muffins 296 cal 86%
* 1/2 c Almond Accents 320 cal, 84%
* 1/3 c cream with 4 strawberries and 1 T slivered almonds 332 cal, 90%
* Whole avodcado with 1 T caesar salad dressing - 347 cal, 90% fat
* Whole avocado mashed with 1/3 can tuna - 370 cal, 80% fat
* Same as above, substituting moderate portion of chicken or beef
* Add two eggs to a melted 1.5 tablespoons of butter and scramble. 302 cal, 82% fat
* 2 scrambled eggs, add 1.5 ounces cream cheese when almost done 297, 76%
* 15 pecan halves, 3 tablespoons of cream 301 cal, 93%
* LC cheesecake with no crust (the perfect breakfast!)
* 1 boned chicken thigh. Stuff with 1 oz cream cheese and 1-1/4" slice
onion that's been grilled in 1 T butter 309 cal, 77% fat
* 1 chicken thigh or other protein. Saute spinach to remove moisture, then add 2 tablespoons butter.
* 2 oz cream cheese/10 halves chopped pecans. Make nut balls. 297 cal, 90%
* Caesar salad with chicken or salmon.
* 3 oz cream cheese/1/2 c chopped artichoke heart blend. 339 cal, 80%
* 1/2 c ground beef, 1/2 avocado mashed, and a little sour cream
* Egg salad - 2 lg boiled eggs with 1.5 T mayo 297 cal, 80%
* Custards
* Puddings made with whipping cream and/or sour cream
* Panna Cotta
* Pizza salad - sausage, mozzarella cheese, and lots of veggies
* 1/4 c Gram's Gourmet Flax 'N Nut Crunchies with 2 T cream
* Hillshire Farms Cheddarwurst, one link. 280 cal, 81%

Snack ideas for Modified Fat Fast
* Heaping spoonful of whipped cream (sweetened SF, of course)
* 5 pecan halves
* Macadamia nuts
* SF chocolate if it agrees with you and doesn't stall you.
* Melt a SF chocolate bar. Slowly stir in a little cream. Eat it that way, or fold in some whipped cream to make a mousse.
* Coffee with 1/4 cup cream.
* 11 almonds
* Small chunk of cheese
* Spoonful or two of whipping cream
* Peanut butter
* Chocolate mousse
* Latte with sugar-free amaretto flavoring
* 1/4 cup heavy cream in your favorite sugar-free soda

(thanks to Snowrose for compiling this info)
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Old 12-13-2008, 03:04 PM   #2
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Hi! I will try it for a couple of days with you. I will start tomorrow since today is blown already.

Last edited by hadenuff; 12-13-2008 at 03:06 PM..
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Old 12-13-2008, 03:43 PM   #3
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Great! I love having others to hold me accountable.

So far today I've had

Meal 1 : 2 deviled eggs
Meal 2 : 4 strips of bacon
Meal 3 : 1/4 avocado in chicken broth with cheese

Last edited by LizBeth; 12-13-2008 at 03:48 PM..
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Old 12-13-2008, 04:01 PM   #4
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Do you have another link that would explain all the foods we can eat that one wasn't working. I just was on the eat fat get thin - is that the same thing?
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Old 12-13-2008, 04:06 PM   #5
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I just noticed your stats we are probably about the same start weight I am a 16 too.

I have been doing the grapefruit diet the last two weeks and lost almost 5 lbs. Then someone told me that eating pineapple after you eat helps digestion so I have been doing that too. Sounds desperate huh?

Typical menu-

1/2 grapefruit before each meal and 1 slice fresh pineapple after
B-2 eggs 3 bacon
L- Huge veg salad w/ chicken or tuna sunflower seeds cheese and ranch
D- either the same as lunch or a meat and hot veg like green beans

Snacks are usually a slice of turkey and cheese rolled up and about 2x a week I eat avocado.
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Old 12-13-2008, 04:28 PM   #6
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Here's an article on Fat Fast that I found. I personally keep my fats at around 80% I can't stomach eating only mac nuts and cream cheese....



The Fat Fast (also called the Atkins fat fast), as outlined by Dr. Atkins in Dr. Atkins New Diet Revolution, is a tool that low carbers who are metabolically resistant can use to get themselves quickly into ketosis. It is also used by many low carbers (myself among them) to break a weight loss plateau or as a means of forcing themselves to get back on track when they have gone off-plan.

Simply put, the Fat Fast consists of a 3 or 5-day cycle in which you consume just 1,000 calories a day. 90% of those calories should come from fat. (The Fat Fast should not be extended beyond 5 days because it is deficient in protein.)

Dr. Atkins states that eating 4 or 5 mini-meals is better for our bodies than eating one large meal while doing the Fat Fast. During the Fat Fast you may consume either 4 250-calorie mini-meals or 5 200-calorie mini-meals. Consuming these small meals frequently throughout the day actually works better than complete fasting.

Dr. Atkins mentions cream cheese and macadamia nuts as the "perfect" Fat Fast foods. Ten ounces of cream cheese would be an entire day's food allotment; divide the cream cheese into 5 2-ounce servings. You could also opt for 5 ounces of macadamia nuts split into 5 1-ounce servings and consumed throughout the day.

That's not a lot of food. I find that when I do the Fat Fast I think about food constantly. I don't obsess about food because I get hungry (surprisingly, I do not get hungry), but simply because I can't have any - at least not any that I really want. The Fat Fast makes regular strict low carbing look absolutely luxurious.

I'm going to be completely honest here: I hate, loathe, and detest doing the Fat Fast. I get very grumpy because I get frustrated. My family says that I don't, but that just makes me think that they don't notice the difference because maybe, just maybe, I'm a pretty grumpy person all the time. It's either that or the kids are ignoring me in the same way they do when I tell them to clean their rooms or do their homework. Or perhaps they simply value their lives and know when to keep their mouths shut. The survival instinct is very strong in my brood.

(***Note: "But I was doing the Fat Fast!" is not a legitimate legal defense for mayhem or murder. I know this is true. I've checked.)

OK, I know what you want to ask me: "If the Fat Fast is so incredibly awful, why do you do it, you stupid woman?!?" (Well, you might not say the "stupid woman" part because you are ever so polite, but I know you're thinking it.)

Why? Because it works for me. If I am not in ketosis when I start the Fat Fast, I am when it's over. If I am having cravings to beat the band and hanging on by the skin of my teeth, when the Fat Fast is over the cravings are G - O - N - E and I'm perfectly happy to go back to munching on chicken legs and salads. If I've hit a plateau and stopped losing weight, my weight loss is jump started.

I've done the Fat Fast a half a dozen times in the last three years, and each time I have lost between 5 and 8 pounds during the three-day cycle. After I go back to eating normal low carb, I gain 2 to 4 of those pounds back, but have always ended up with a net loss for the 3-day period of between 2 to 4 pounds. (Your experience may be different from mine. The only way to find out for sure is to try it.)

Of course, a lot of people don't even consider doing the Fat Fast to get into ketosis or to break a stall because they can't stand the idea of subsisting on plain cream cheese and/or macadamia nuts for 3 days. I don't know about you, but I would be more likely to be able to cut off my big toe with a dull paring knife than I would be able to gag down 10 ounces of plain cream cheese. My throat closes up at the very thought. And I don't particularly like macadamia nuts, either.

Well, I don't have to choke down plain cream cheese or eat macadamia nuts, thank goodness. You don't, either. Dr. Atkins lists several alternatives in his chapter on the Fat Fast, and although caviar and avocados don't appeal to me, you may very well like them.

I have also developed a list of alternative food choices for the Fat Fast, which I've listed below. Some of them don't quite come up to the "90% of the calories from fat" parameter, but they come close enough and have worked for me.

Fat Fast Ideas And Recipes

There is one further plus to the Fast Fast which I haven't mentioned. There is very little food preparation involved. None of the ideas or recipes listed below will take you more than 5 minutes to prepare.


1/4 cup heavy or whipping cream in a large mug of coffee (I use this to jump start my day and prevent abuse of those near and sometimes dear to me. In the summer I make it the night before and put it in the refrigerator, then pour it over ice. You could also pour it into popsicle molds and freeze it for Coffee Fat Fasticles. Yum!)


4 strips of bacon


Peanut Butter Cream Cheese
1 ounce cream cheese
1 tablespoon sugar free peanut butter
1 tablespoon heavy or whipping cream
10 drops Liquid Sweet & Low (or artificial sweetener of your choice)
1/8 teaspoon ground cinnamon
Blend all ingredients in a small bowl.

Serves 1. Approximately 208 calories.

***Note: If you life this one, make up several servings at one time and stick them into the refrigerator in custard cups for individual servings. That way you only have one cleanup.


2 ounces of cream cheese stuffed in one large celery stalk


1/2 pork rinds with 2 ounces of sour cream


Pork Rinds With Sour Cream Dip (This is not my recipe - Judi (Island Girl) forwarded it to me.)
1/2 ounce plain pork rinds (1/6 of 3-ounce bag)
1/4 cup sour cream
1 tablespoon grated parmesan cheese
Blend parmesan into sour cream and use as dip for pork rinds

Without Parmesan: 164 calories, 8 grams fat (79%)

With Parmesan: 187 calories, 15 grams fat (77%)



2 tablespoons of sugar free peanut butter on an approximately 7 1/2-inch stalk of celery.


1/4 cup heavy or whipping cream, whipped, sweetened with artificial sweetener, and flavored with vanilla or some other extract.


2 ounces of sour cream on approximately 1/2 cup sliced cucumber.


Tuna or chicken salad with triple the usually amount of mayonnaise.

I cook the bejeebers out of a whole chicken in the crockpot until the meat is literally falling off the bones, then shred the meat and save it for chicken salad or for soups. I strain the broth carefully (watch for small bones!) and freeze it.

I will usually reuse the broth to cook more than one chicken, which results in a superb, flavorful extra-strength broth which is great to sip on if you're sick.


2 egg yolks mashed up with lots of mayonnaise, salt, and pepper (like you would for deviled eggs), but eaten plain or with a few pork rinds, cucumber slices, or a celery stick


Peanut Butter Pudding (This is Rani Merens' recipe.)
2 tablespoons of sour cream
1 teaspoon sugar free peanut butter
Splenda (to taste)
Combine all the ingredients. This thickens up magnificently, and can either be eaten "as is" or partially frozen, but don't let it get rock hard unless you just want to suck on it.

***Note: If you life this one, make up several servings at one time and stick them into the refrigerator in custard cups for individual servings. That way you only have one cleanup.


1/4 cup heavy or whipping cream in a can of diet soda (any flavor)


1/2 package sugar free Jell-O in 1/2 cup whipped heavy or whipping cream


1/4 cup heavy or whipping cream, whipped, with 1 teaspoon unsweetened cocoa powder and a few drops of liquid artificial sweetener added (to taste).

***Note: If you life this one, make up several servings at one time and stick them into the refrigerator in custard cups for individual servings. That way you only have one cleanup.


Jell-O Whip (Someone named Chris sent this to me a couple of years ago.)
1 small package sugar free Jell-O (any flavor)
1/2 cup boiling water
4 ice cubes
8 ounces cream cheese, at room temperature and cut into cubes
4 tablespoons heavy or whipping cream
Dissolve the Jell-O completely in the boiling water, then add the ice cubes to cool it down and to thicken it.

When the ice cubes are melted, pour the gelatin mixture in the blender and add the cutup cream cheese. Whirl it around until the ingredients are completely blended. Pour the mixture into a mixing bowl.

Whip the four ounces of cream, then fold it into the cream cheese mixture.

Divide the mixture into 5 equal portions, cover each with plastic wrap, and put them in the refrigerator to chill.

This makes 5 servings, or all the you need for one day of the Fat Fast. Of course, you wouldn't have to eat all 5 servings in one day. You could alternate them with other food choices.


Cream Cheese Jell-O Chunks (Someone sent me this idea, too, but I've misplaced their name).

10 ounces cream cheese, cut into 20 equal squares (Not softened!) 1 small packet sugar free Jell-O, any flavor

Pour the dry gelatin powder into a small bowl or onto a salad plate. Set aside.

Roll the 20 cream cheese squares into balls. Roll each ball in the dry gelatin mixture. Place the coated balls on a plate, cover them with plastic wrap, and put them in the refrigerator until you're ready to eat them

Each Fat Fast serving is 4 balls.
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Old 12-13-2008, 04:33 PM   #7
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Ahhh I see that is the complete list! LOL I was sort of hoping I could keep the fruit. I can drop it for a few days. So I could just cut down what I am eating and add more fats to the salads and be okay?
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Old 12-13-2008, 04:40 PM   #8
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Ahhh I see that is the complete list! LOL I was sort of hoping I could keep the fruit. I can drop it for a few days. So I could just cut down what I am eating and add more fats to the salads and be okay?
actually no. unless you can make a salad that is 200 - 250 cals (depending on if you're doing 4 or 5 meals a day) and is 80-90% fat.

I find different meals by putting things into ****** to get the right percentages.

So if you come up with a salad that works, let me know. I'd love a new meal idea.

I just had another meal... 1/4c heavy cream mixed with coke zero. So yummy and filling.
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Old 12-13-2008, 04:42 PM   #9
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I saw that with the diet coke! Was it hard to look at and drink!

How about taco salad? If you make it w/ fatty burger and don't drain it, sour cream, cheese and maybe some black olives?

Last edited by hadenuff; 12-13-2008 at 04:44 PM..
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Old 12-13-2008, 04:53 PM   #10
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Not at all. Reminded me of a coke float.

This is what I came up with on ****** for a taco salad - no olives...

1 c. lettuce
1/8 c. cooked ground beef
1 oz sour cream
1 oz cheddar cheese

223 cals 71% fats and that's without dressing. It might work, but I think the fats are too low.
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Old 12-13-2008, 05:06 PM   #11
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Thats what I was just doing too!

If you use
3 oz sour cream
1/3 c ground beef
1 cup lettuce

it is 302 cal and 75% fat. Of coarse that would be with the meat drained. I guess I should punch it in with raw meat so the fat would be counted too.
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Old 12-13-2008, 05:08 PM   #12
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Switching it to 1/4 cup raw meat made the cal 333 and the fat 78%
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Old 12-13-2008, 05:13 PM   #13
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Switching it to 1/4 cup raw meat made the cal 333 and the fat 78%
Cool. A bit too high on the cals for me. I do the five meal - 200 cal plan. But you could do Modified Fat Fast and do 1200 cals divided up into 4 meals.
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Old 12-13-2008, 05:18 PM   #14
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Who would have thought it was hard to get that much fat? But it really is!
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Old 12-13-2008, 05:19 PM   #15
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I know! I'm sitting at 78% right now. My last meal today needs to be high in fat!
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Old 12-13-2008, 05:22 PM   #16
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I just punched in a mock pizza I had tonight for dinner. It came out to 302 cals and 75% fat.

I microwave a slice of cheese until crispy and top with pizza toppings. It was really good.
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Old 12-13-2008, 05:31 PM   #17
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Alright I give up for tonight! I guess I better go buy some cream cheese!
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Old 12-13-2008, 05:32 PM   #18
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Very cool. I'm anxious to see how you do. I wont be able to check in until tomorrow later in the afternoon. But I'll be thinking about you.
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Old 12-14-2008, 07:23 AM   #19
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Alright here is my plan of attack today. It added up to exactly 1000 cals and 81% fat.

1. 1 egg/2 bacon 153/11.8
2. 1 tbs sf peanut butter 210/16
3. 1/8 lb sausage,2 tbs sour cream, 1 c. lettuce, hot sauce 241/21
4. 11 almonds 86/7.8
5. 2 cups lettuce, 2 tbs ranch 163/17.2
6. 1.25 tbs EVCO split up in 4 green teas throughout the day 147/17

I didn't get the calories per meal quite right but close and for the total for the day is right on so I figured it was alright don't you think? I have to go to the store today for heavy cream and cream cheese. I'll check back in tonight, I played on the computer so much last night now I am behind on stuff around here so I better catch up today!

TTYL Wendy

Last edited by hadenuff; 12-14-2008 at 07:25 AM..
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Old 12-14-2008, 07:49 AM   #20
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Ah, the fat fast!

Good Luck to those that are on this!

My egg/protein fat fast is working well for me. Here is a list of what I eat. Occasionally, I will eat an ounce or two of cheese on occasion. I am not lactose intolerant but my stomach does feel queasy after consuming dairy. Please note I am on a sweet-free challenge and though making an oopsie French toast with SF maple syrup would taste pretty good, I can't eat it. Period.

Eggs
Whole Foods Veggie Patties
Spinach
Baby Romaine
Full Fat Mayo from Trader Joe's or Hellman's
Avocado Oil
Extra Virgin Olive Oil
Real Butter - Preferably unsalted. (I melt the butter down to remove the enzymes in the butter to create ghee or also known as clarified butter then refrigerate.)
Turkey
Fish
Shellfish
Beans of all kinds.

(If I want to lose weight.)

Eggs
Oil
Ghee
Meat


I lost 9lbs. in 4/5 days while I was on TOM when I tried the plan on October 20. I either lose or maintain even with a couple of setbacks when I wasn't prepared during transition days.

I just wanted you all to get an idea of what I was doing.

Once again, Good Luck! I hope this works for you!
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Old 12-14-2008, 11:00 AM   #21
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Wendy. Looks good!

I'm on day two and feeling great. I ate at 9am and won't be able to eat my 2nd meal until around 4pm. But I'm not very hungry

I made the jello whip last night and will eat that once or twice
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Old 12-14-2008, 12:38 PM   #22
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Ah, the fat fast!

Good Luck to those that are on this!

My egg/protein fat fast is working well for me. Here is a list of what I eat. Occasionally, I will eat an ounce or two of cheese on occasion. I am not lactose intolerant but my stomach does feel queasy after consuming dairy. Please note I am on a sweet-free challenge and though making an oopsie French toast with SF maple syrup would taste pretty good, I can't eat it. Period.

Eggs
Whole Foods Veggie Patties
Spinach
Baby Romaine
Full Fat Mayo from Trader Joe's or Hellman's
Avocado Oil
Extra Virgin Olive Oil
Real Butter - Preferably unsalted. (I melt the butter down to remove the enzymes in the butter to create ghee or also known as clarified butter then refrigerate.)
Turkey
Fish
Shellfish
Beans of all kinds.

(If I want to lose weight.)

Eggs
Oil
Ghee
Meat


I lost 9lbs. in 4/5 days while I was on TOM when I tried the plan on October 20. I either lose or maintain even with a couple of setbacks when I wasn't prepared during transition days.

I just wanted you all to get an idea of what I was doing.

Once again, Good Luck! I hope this works for you!
Thanks Lora! That is good to know you lost that much on TOM, mines just around the corner. I am going to make some ghee tonight, I assume it makes the fat content higher?
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Old 12-14-2008, 12:46 PM   #23
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Wendy. Looks good!

I'm on day two and feeling great. I ate at 9am and won't be able to eat my 2nd meal until around 4pm. But I'm not very hungry

I made the jello whip last night and will eat that once or twice
I feel really good too. I think the nice hot tea and the EVCO is helping a lot!

Girl your never going to get 5 meals in at this rate! Couldn't you keep some nuts by you and much on them at like noon? That reminds me of my DH. We used to work together and he was always too busy to eat. One day I walked back to talk to him and he pulled a pork chop out of his pocket and started eating it! What a fruit cake! While I don't suggest keeping meat in your pockets, try for a snack. Check back later!
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Old 12-14-2008, 12:47 PM   #24
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Oh and that taco salad type creation was actually pretty good.
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Old 12-14-2008, 02:14 PM   #25
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I had 4 strips of bacon with me to eat today, but just didn't have time and wasn't really that hungry. But I ate them on the mile walk home.

So my menu plan...

meal 1 - coke zero w/ 1/4c heavy cream - 205 cals 94% fat and 1.7 carbs
meal 2 - 4 strips bacon 173 cals 70% fat and 0.5 carbs
meal 3 - coke zero w 1/4c heavy cream 205 cals 94% fat and 1.7 carbs
meal 4 - jello whip 204 cals 90% fat and 1.6 carbs
meal 5 - cheese soup (1/5c cheese melted in hot chicken broth) 244 cals 69% fat and 1.7 carb

totalling .... 1032 cal 84% fat and 7.1 carb

also didn't weigh when I started so I have no idea how much I'm losing. I don't have a scale and don't plan on getting one. and as of now I think I'm going to shoot for 4 days of FF.
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Old 12-14-2008, 02:21 PM   #26
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Quote:
Originally Posted by hadenuff View Post
Thanks Lora! That is good to know you lost that much on TOM, mines just around the corner. I am going to make some ghee tonight, I assume it makes the fat content higher?
I believe the fat content does become higher. Not 100% sure. I have to re-read the article.
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Old 12-14-2008, 02:43 PM   #27
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I love the story about the pork chop in the pocket.
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Old 12-14-2008, 02:54 PM   #28
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Lora,

Is ghee just melted butter solidified again?
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Old 12-14-2008, 04:03 PM   #29
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Well I will have to try that coke float. It has a lot of fat in it and would boost my totals. I think I will only do it for three days because I had just bought 2 pineapples and cut them up and 6 grapefruits. I don't want to waste them. How often do you do this or is it your first time? We should end on the same day since you were a day ahead of me. If the results are worth it I would do it again after Christmas to help shed the 2 day eating fest! I promise I won't be too bad though! I just bought a body composition scale and it tells you body fat % so it will be interesting to see if I lose any fat or of it is all just water weight. I will let you know on Wed. morning what the results are.
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Old 12-14-2008, 06:26 PM   #30
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Wendy, I think you'll like the coke float.

I've been doing Fat Fast for years and really love it. I don't do it too often as it usually puts me into ketosis and I am able to lose. And it's not the best thing for your metabolism to do it often unless it's the ONLY way you can lose.

I'd love to know what the body composition scale says. Are you weighing daily?
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