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Old 12-27-2012, 10:42 AM   #1
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2013 Carbohydrate Addicts and Carbohydrate Lifespan Program hangout CAD/CALP

Hello! Welcome to the thread for the Carbohydrate Addict’s Diet & LifeSpan Programs!

There are many of us here at LCF who have found ongoing success with the CAD/CALP diets. This is the place to get to know us and hopefully JOIN US! The people here are wonderful and supportive. We love to answer questions and cheer you on!

If you are interested in this way of eating, I highly recommend getting the book and reading it thoroughly. I will explain how the diet works, but you really need to go straight to the source. They certainly explain much better than me!

This diet works because it controls your insulin release, which is related to how you store and use body fat. (See the book for all the scientific references!) You are allowed only three meals and one optional snack on CAD/CALP. This is how the insulin releases are controlled. Two of the meals are called “Complementary Meals” (CM’s) and the third is called a “Reward Meal” (RM.) There is no calorie counting, no carbohydrate counting… it is a very simple diet so none of that is necessary. If you follow the rules, everything falls into place.

CM’s are essentially very low carb meals. You divide your plate in half, and ½ your meal is protein, and the other ½ is low carb vegtables. Simple. There is a specific list of veggies to choose from called “crave–reducing” choices. The list is pretty extensive, but it does not include all low carb veggies. You are allowed to eat from this list, and that is all. If it’s not on the list, you don’t eat it. (But rest assured, there’s so much to choose from you won’t feel restricted.) It’s easy and flexible, it just needs to be balanced, protein & veggie. The optional snack is the same as the CM, just smaller.

A RM is a flexible meal you can have for your choice of breakfast, lunch or dinner. This makes it easy to plan for events like restaurant meals or parties. For the RM you begin your meal with a salad, then you divide your plate into thirds. 1/3 is protein, 1/3 is low carb veggie, and that last 1/3 is ANYTHING YOU WANT. If it fits in that 1/3 balance, you can have it. Potato, bread, cake, cookies, candy, pasta, rice, whatever carbohydrate you feel like having.

This does not give you free license to pig out on carbs, your meals must be BALANCED. If you want more carbohydrates, you must also take the same portions of protein and vegetables too.

One more catch: The RM must be completed within a one hour time limit. This has everything to do with controlling the insulin release and it is very important. You are not allowed to snack (aside from the optional complementary snack.) You eat three to four times a day, and that’s it. Believe it or not, this will not be a problem. Your meals should carry you easily to the next meal. It’s all about that insulin control.

Many people have the misconception that the RM is a 1-hour pig out all you can eat junk-a-thon. IT IS NOT. People also think that if they even have one taste of sugar they will binge into oblivion. THIS IS NOT TRUE. If you are true to the diet and stick to the 1/3 portion of carbohydrates, you will be just fine. You will be pleasantly surprised that the single slice of pie is enough, and you’re okay not going back for more and more like in the old days!

Overall this is a very flexible diet that fits well into the real world. The people here all have their own ways of making the diet work for them. Look at their losses! This WOE works wonders. (On your psyche, too! No deprivation!)

This thread is where all of us CAD/CALP followers hang out. Hopefully they will all come in and introduce themselves soon, tell you what works for them, how long they’ve been at it and how much they have lost.

LURKERS, PLEASE JOIN US! DON’T BE SHY!
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Old 12-27-2012, 11:18 AM   #2
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Things that might cause cravings, weight gain, or plateaus:

1. Eating more than 4 times a day.
2. Drinking coffee with cream and/or AS more than once a day outside your RM or taking more than 15 minutes to drink that once a day coffee with cream and/or AS.
3. Eating too much cheese at CMs--more than 2 ounces.
4. Artificial sugar during the day or at CM.
5. Diet Soda during the day outside your RM.
6. LC recipes or lc products during CM.
7. Exceeding 4 carbs per CM exclusive of listed foods.
8. Too much fat at CMs.
9. Hidden carbs/sugars, fillers.
10. Using net carb theory.
11. Atkins allowed vegetables that aren't on the CM list.
12. Vegetables that aren't on the CM list.
13. Trigger foods at CM--MSG, broccoli, green/red peppers, cottage cheese, onions, AS, pork rinds.
14. Allergen/sensitive foods at CM/RM-- sugar, wheat, dairy, cheese, eggs.
15. Not enough protein. Try for at least 12 ounces.
16. Flavored waters.
17. Salad dressings with more than 2 carbs per serving.
18. Nuts, bars, shakes, mock danish, pork rinds.
19. Unbalanced, wildly unbalanced, or carb binging RMs.
20. Gum and breath mints.
21. SF Metamucil or fiber outside CM/RM.
22. Exceeding the 60 minute RM rule by even a few minutes.


Craving Reducing Foods List

ANY FOOD *NOT* LISTED SHOULD BE CONSIDERED A CARBOHYDRATE-RICH FOOD

MEATS:
all regular and lean meats, including: bacon (check the label for sugars) ham(check the label for sugars) lamb, rabbit, veal, beef, hamburger, pastrami, sausages (no added sugar)* corned beef, hot dogs (all meat), pork, venison. Most lunch meats contain added sugars and fillers and those not listed in this meat section should be saved for reward meals only.

FOWL:
light and dark varieties, with or without skin including: capon, chicken, cornish hen, duck, goose, pheasant, quail, squab, turkey (ground or whole)

FISH AND SHELLFISH:
all varieties, canned, jarred (no sugar), or cooked (no bread crumbs), including: bass, bluefish, calamari, clams, cod, crabmeat, flounder, haddock, halibut, lobster, monkfish, oysters, perch, salmon, sardines, scallops, scrod, shrimp, smelt, sole, sturgeon, swordfish, trout, tuna

DAIRY AND NON-MEAT ALTERNATIVES:
Regular or low-fat varieties of: eggs, egg substitutes, cheese (all varieties except low-fat ricotta), cream cheese, cottage cheese* milk, cream, or half-and-half (up to 2oz daily in one cup of coffee or tea or in cooking; not nondairy creamers), sour cream, tofu (soybean curd) vegetarian meat alternatives that contain 4 grams of carbohydrate or less per average serving

VEGETABLES:
fresh, stir-fried, sautéed (no breading), steamed, or boiled non-starchy vegetables alfalfa sprouts, bamboo shoots, brussels spouts, celery, green beans, kohlrabi, okra, peppers (green or red*), snap beans, tomatoes (raw, about 1/4 per meal), arugula, bean spouts, cabbage, cucumbers, greens (all), lettuce, onions (as seasoning only), radishes, sorrel (sour grass), asparagus, broccoli*, cauliflower, endive, kale, mushrooms, parsley, scallions, spinach, wax beans

OILS, FATS, AND DRESSINGS:
butter or margarine, regular mayonnaise: oils: all varieties salad dressings: all regular and low-fat varieties where sugar is not among first four ingredients.

EXTRAS:
capers (for garnish only), garlic, horseradish, ketchup 1-2 tablespoons only), mustard, onion (fresh or powdered for cooking only), seeds (poppy or sesame, for cooking only), wine* (dry varieties, for cooking only) dill pickles, herbs, juice (citrus, small amounts for cooking only), mayonnaise (regular only), olives (green or black, no pimientos), pepper or salt, spices, vinegar (white, all other varieties*)

BEVERAGES:
carbonated water, club soda (non flavored)*, coffee, seltzer (non flavored) tea

*if your particularly sensitive to carbs, you may find that these foods can cause rebound cravings or educed weight loss. If so, or you have concern, eliminate them or save for reward meals.

CAD/CALP CHEAT SHEET

1. EAT TWO MEALS OR TWO MEALS AND A SNACK COMPRISED OF THE LISTED FOODS.
2. EAT 12-16 OUNCES OF PROTEIN A DAY; MOSTLY RED MEAT, DARK MEAT POULTRY, AND FISH.
3. EXCEPT FOR THE AMOUNTS LISTED, ITEMS ARE LIMITED TO 3 GRAMS OF CARBOHYDRATE/ITEM AND A TOTAL OF 6 GRAMS/MEAL FOR CONDIMENTS/OTHER ITEMS.
4. A SNACK IS ONE-HALF THE SIZE OF A MEAL. ALWAYS CARRY AN ALLOWED SNACK SUCH AS BEEF JERKY WITH YOU WHEN OUT.
3. DO NOT EAT ANY FOOD DURING YOUR NON-CARBOHYDRATE MEALS WITH MORE THAN 3 GRAMS OF CARBOHYDRATE PER SERVING.
5. HAVE ONE BALANCED REWARD MEAL W/SALAD EATING WHATEVER YOU WANT, HOWEVER MUCH YOU WANT. EAT NO LONGER THAN 60 CONTINUOUS MINUTES. DO NOT LET MORE THAN 20 MINUTES LAPSE BETWEEN FOODS TAKEN WITHIN THE 60 MINUTE REWARD MEAL.
6. CALP GUIDE IS TO HAVE A BALANCED REWARD MEAL COMPRISED OF 1/3 PROTEIN, 1/3 VEGETABLES AND 1/3 CARBOHYDRATES (INCLUDING DESSERT AND ALCOHOL)
7. EXCEPT FOR SPECIAL OCCASIONS, HAVE REWARD MEAL FOR THE SAME MEAL EACH DAY.
8. OTHER THAN DIET SOFT DRINKS, SUGAR SUBSTITUTES AND SUGAR-FREE GELATIN; DO NOT USE DIET OR LOW FAT PRODUCTS WITHOUT CHECKING CARBOHYDRATES.
9. LIMIT DIET SOFT DRINKS TO 2 AND ADDITIONAL SUGAR SUBSTITUTES TO 2 PER DAY. AVOID MSG.
10. DRINK 8-10 12 OUNCE GLASSES OF WATER A DAY.
11. USE UP TO 2 OUNCES MILK, HEAVY LIGHT OR COFFEE CREAM IN YOUR COFFEE ONCE A DAY AND DRINK IT WITHIN 15 MINUTES, OTHERWISE HAVE IT BLACK. DO NOT USE NON-DAIRY POWDER.
12. LISTEN TO YOUR BODY. FOOD ALLERGIES/SENSITIVITIES CAN ALSO CAUSE CRAVINGS, GAS, BLOATED/UPSET STOMACHES, AND HEADACHES. IF ANY OF THESE SYMPTOMS RESULT FROM THE REWARD MEAL, INVESTIGATE/FIND THE CULPRIT FOOD AND MINIMIZE/AVOID IT IN YOUR DIET.
13. LISTEN TO YOUR BODY II. SOME CARBOHYDRATE ADDICTS CAN REACT TO THESE FOODS WITH INCREASED APPETITE/CRAVINGS ALSO—ARTIFICIAL SUGARS, SUGAR ALCOHOLS, DIET SODAS, CAFFEINE, COTTAGE CHEESE, YOGURT, BROCCOLI, RED PEPPER AND OTHER HIGHER CARB VEGGIES. IF ANY OF THESE AFFECT YOU, ONLY HAVE THEM WITH YOUR REWARD MEAL.

PROTEIN (4-6 oz. Cooked, 6-8 oz. Raw/meal)
Any tofu, meat, game, poultry, containing 3 grams of carbohydrate or less per serving.
Any fish or shellfish without added fillers or sugars. Do not eat imitation lobster, crab or fish.
Any cheese containing 3 grams of carbohydrate or less per serving.
Eggs or egg substitutes containing 3 grams of carbohydrate or less per serving.
Watch out for prepared egg, meat or fish salads, they often put breadcrumbs in them to extend them.


FATS, OILS AND DRESSINGS
Heavy cream, sour cream, cream cheese, fats, oils or dressings containing 3 grams of carbohydrate or less per serving.

VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces)
Alfalfa sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo shoots
Beans (green or wax)
Bean Sprouts
Cabbage, all kinds
Capers
Cauliflower
Celery
Chicory
Collard Greens
Cucumbers
Dill Pickles
Eggplant
Endive
Fennel
Kale
Kohlrabi
Lettuce, all kinds
Mushrooms
Mustard Greens
Okra
Onions (2 tbsp)
Parsley
Peppers
Pimientos
Radishes
Sauerkraut
Scallions
Sorrel
Spinach
Squash (summer only)
Swiss Chard
Tomatoes (raw, ¼ only)
Turnip Greens
Watercress
Zucchini

CONDIMENTS/OTHER

All herbs
Bouillon
Consommé
Catsup (2 tbsp)
Garlic

Garlic/onion powder
Horseradish
Hot sauce
Lime/lemon juice (2 tbsp)

Mustard
Olives
Pepper
Pork Rinds
Salt

Soy flour
Soy sauce
Tofu flour
Whey Protein
Vinegar
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Old 12-27-2012, 02:11 PM   #3
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The Carbohydrate Addict’s Diet: Gimmick, Fad, or Metabolic Adjuster?

How the Carbohydrate Addict’s Diet was discovered, formed, refined, studied, and demonstrated to work with those who are Insulin Resistant


Many of us are overweight and are looking for ways to improve our health and lose weight. We have dieted in the past, only to find it a struggle the entire time: hungry, cranky, elated with the weight loss but eventually giving up only to gain all the weight back and usually even more than when we started. For some of us it has been a life long cycle of exactly this. Diet, become miserable, give up, end up worse off then having not even dieted at all.

It was due to their own similar weight loss struggles that eventually led Dr. Rachael Heller and Dr. Richard Heller to further their research. They wanted to find out how the weight Rachael lost that she accidentally stumbled upon worked. They later went on to study and refine that way of eating for consistent results with others who have similar metabolisms.

Dr. Rachael Heller had been overweight her entire life. She discovered one day when she had to fast for an X-ray that she lost 2 pounds, even though she ended up eating a rather large dinner that night. She was surprised by that and decided to continue eating the same way for the next week to see what happened. She basically fasted all day, then ate what she wanted during dinner. She realized she felt fine all day with limited hunger, good energy levels, and could still eat the foods she really liked for dinner and not suffer for it like she had following traditional low fat and low calorie diets. She continued this way of eating and ultimately lost 150 pounds!

Her husband had also struggled with his weight over the years and started keeping track of foods that seemed to satisfy him and others that seemed to trigger hunger. When they finally met later in life they decided to research their combined experiences to see how and why they had finally been able to find a way of eating that did everything we all dream about when dieting: satisfies hunger, gives you energy, allows you to still eat and lose weight, allows you to eat everyday regular comfort foods and still lose weight, is simple (no weighing, no counting calories, etc).

They went on to study why eating, and especially eating certain foods seemed to trigger more hunger and weight gain in certain people. The main culprit is how the body reacts to the hormone insulin. They found that with people who were Insulin Resistant (IR), they seemed to be hungry all the time, and all had especially strong reactions to carb rich foods. Hence dubbing this way of eating The Carbohydrate Addict’s Diet. They studied certain common symptoms found in people with insulin resistance and came up with a test that reader’s of their books can take to see if they have it without having to take blood tests with their doctor.

They used already known research and knowledge about insulin resistance and metabolic factors and studied how eating certain ways seemed to limit the release of insulin and this is the key to their diet. It was found that it is not necessary to fast all day like Rachael had done. You also do not have to cut out carbohydrates altogether either. You could eat foods that did not stimulate large amounts of insulin release and still lose weight. Not having large amounts of insulin floating around the blood stream has other added benefits besides weight loss: less hunger, less cravings, less drowsiness.

These are the keys to the success of this diet. You feel good. You have energy. You are not mindlessly hungry and craving certain foods and constantly wanting to eat. You can still eat wholesome foods, and once a day you can have an actual real meal for dinner (or your favorite time of day to consume carbohydrate rich foods) complete with any of your favorite foods and still lose weight. You don’t have to count calories, count fat grams, weigh things, buy special diet food or products, etc. It is an actual way of eating that is simple, easy to follow, healthy, nutritious, satisfying, and most of all actually works for up to 80% of people who have Carbohydrate Addiction. It is an actual way of life.

80% success you ask? Yes. They studied 1000 people and followed them for 2 years and found they had an 80% success rate. They fine tuned the diet and continued to study it more over the years and have found over time things that seemed to contribute to failure in certain people and have gone on to publish more books and diets specific to this. Some people eat too much during their Reward Meal time- hence the CALP book’s recommendations of an actual spelled out balanced meal: Start with a 2 Cup salad, look at your dinner plate and divide it into thirds: 1/3 protein, 1/3 more of vegetables, and 1/3 of a carb of your choice. They also found in certain people MSG, sugar free products, and caffeine can be triggers to release insulin. Watch for these symptoms of cravings, increased hunger, weight gain or stalled loss to be your guide that something you ingested during the low carb meals or snack is the culprit. Some people snack throughout the day, others do not mind to the one hour limit when eating. These are things that contribute to additional insulin in the blood stream. More insulin equals more hunger and weight gain.

A similar diet was set up and studied in Israel and was found to have similar results to the Heller’s Carbohydrate Addict’s diet. You can read more details about that study here:

Saving Carbs for Dinnertime Might Help Control Weight
Saving Carbs for Dinnertime Might Help Control Weight - healthfinder.gov

The Carbohydrate Addict’s Diet (CAD), and the Carbohydrate Addict’s Life Span Program (CALP) work differently than other low carb diets. You only have to follow a few simple guidelines. You do not have to keep track of carbohydrate intake for the most part. There is no induction phase, nor do you go into ketosis. On those types of diets you are given a daily allotment of carbs you can ingest. You get to choose when you want to eat them. You can eat all sorts of low carb products, and you can graze and eat all day as long as you stay within your carb allotments.

The CAD/CALP diets differ in that the food you eat, how frequently you eat, and the length of time you eat has everything to do with the Insulin Resistant metabolism. The more carbohydrate rich the foods, as well as the frequency in which one eats causes more release of insulin. In those with IR, you want to use your metabolism to your benefit. You want to manipulate it to suit you. Hence, you eat as low carb as possible, and no more than 2-3 times a day for these low carb meals. You can still eat plenty of vegetables during the low carb meals for the added nutrients of vitamins, minerals, and fiber. It has been found that you can still eat carb-rich foods in a balanced amount with the rest of a meal one time a day and still lose weight. However, you need to eat within an hour.

There are several reasons, the main being how your body releases insulin. Any time you eat, your body releases insulin in different phases. At the start of eating your body will begin to release insulin based of off previous meal intake. If previous meals were low carb, then it will release less insulin since it was primed to do so. The next phase is off of currently ingested food. If you are eating longer than an hour your body will continue to release more insulin into the blood stream. Limiting your carb-rich meal to one hour will not only cut back on the amount of food you might eat, but also uses these insulin mechanisms to your benefit.

With other low carb diets, you may be consuming less carbs in total over the day, but still having insulin in the blood stream far more regularly than if you limited meals to a total of 3-4 times a day and ideally spaced 3-6 hours apart. Not to mention with other low carb diets you can actually eat quite a lot of carbs at meals and still be considered “low carb.” Think of the CAD/CALP way of eating as “extreme low-carb” all day and then “regular carb” at your carb rich meal.

This may be why depending on a particular person’s metabolism one way of eating may work and another may not. One should find a way of eating that can be a lifestyle and not a short term solution. If you find that your particular way of eating is not satisfying, that you are always hungry, and that you think you have avoid certain foods or food groups in order to lose weight and that is not something you can conceive of doing the rest of your life, then you may want to consider trying CAD/CALP yourself to see if it works for your particular metabolism.

The diet in a nutshell with meal planning examples:

A low carb breakfast such as eggs and bacon, an omelet with spinach and cheese, cream cheese and lunch meat lettuce wraps.

For lunch, a large salad with your favorite salad dressing (should be 2gm of carbs per serving or less), and your choice of diced chicken, a hamburger pattie, deli meats, etc.

For an optional snack if needed: pepperoni and cheese sticks, a cabbage roll, a boiled egg, etc.

For dinner: Start with a large salad. Divide your plate into thirds and have 1/3 protein of your choice, 1/3 of another vegetable of your choice, and 1/3 of a carb of your choice (alcoholic beverage, fruit, rice, beans, ice cream, cake, bread, etc). You do not have to weigh or count calories. Just eyeball it and keep to the thirds balance. If you want seconds go back for a second serving of each in the same 1/3 portions and not for just more carbs to keep it all balanced. Consume it all within an hour. The original CAD diet was more vague about keeping the meal balanced and a lot of people interpreted that diet as a one hour carb binge. However some people can still eat a lot more carbs during this meal and lose weight. If you are not losing weight you may want to follow the balanced plan as outlined in the CALP book for better results.

You may also drink water and unsweetened coffee or tea as often as you wish. If you want cream in your coffee, you can do so once a day and should drink it within 15 minutes. Do not drink sugar free sodas or diet drinks outside of your carb meal. Even sugar free sweeteners have been found to cause the body to release insulin.

Read the books for the exact details of their diet plans and for more information on the list of acceptable foods such as proteins, vegetables, and condiments that have been studied and considered acceptable during the low carb meals for the best success.

Make It Work
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Old 12-27-2012, 02:12 PM   #4
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Glad we got this new one started! Just in time for the New Year! We went for a walk today and explored some surrounding small towns and are now doing chores. I'll post later most likely on meals for the day.

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Old 12-27-2012, 02:50 PM   #5
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I'm here. On the new thread. I just posted my food logs on the other thread and don't know how to get them over here so if you want to read them and comment over here please do so. Also, I happen to be one that SF sweeteners don't bother and in the CAD book they were okay to consume. Can someone check on the cream in coffee? Was it 2 oz. or 2 Tablespoons because 2 oz. is equal to 4 T. which I would much prefer? Also, didn't the Hellers say that if you get to your goal weight you can increase amounts at cms which would mean you could maybe have that yummy Americano with SF cinnamon dulce and cream!!!!!!
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Old 12-27-2012, 03:03 PM   #6
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Oriana, it's 2 ounces in one cup of coffee a day--finish in 15 minutes or less. I'm taking that from the original CAD book, which I have right next to my computer. They do say that it's also okay to drink diet soda.

On the Reward Meal, they are a little contradictory. On one page, they say that the Reward Meal always begins with a salad. But, the entry level plan starts with two CM's and one RM, no salad. So, I think they added the "balanced" reward meal in a subsequent printing, after people had problems losing weight because of treating the RM like an all out binge every single night.

They say: "a meal composed of pizza, potato chips, cookies, cake, and ice cream is NOT balanced. That type of meal has no place in this program."

However, they also say:

"Really, it's all allowed. You can eat as much as you want. This is your Reward Meal, after all. Eat and enjoy."

I'm following the entry plan, which is 2 CM's and an RM. My RM won't start with a salad unless I feel like a salad that night. If I can't lose weight doing the entry plan, I'll reconfigure, following the specific advice in the book.

I am also not going to do outrageous RM's. I might do a couple of hardshell tacos with beans and rice, or pot roast with potatoes and ice cream for desert, or bbq ribs with mashed potatoes and coleslaw etc. I will probably push the limits a little bit at first, but I bet after the few couple of weeks, the RM will just be a yummy dinner, a plate of food, plus a small desert.

I really feel like my success is going to come from getting the CM's right and eliminating snacking.

Last edited by LowCarbRachel; 12-27-2012 at 03:08 PM..
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Old 12-27-2012, 04:19 PM   #7
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MIW did you work at Starbucks at one time? Could I order a grande sugar free cinnamon dulce latte if I ask them to make it with 3/4 coffee and 1/2 heavy cream?
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Old 12-27-2012, 04:23 PM   #8
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Yeah, my fruit and chocolate rm last night was not balanced but it wasn't the norm for me either. The Hellers mentioned in one of their books that you could have an unbalanced rm once in awhile if you wanted like if you got a hankering for a breakfast type rm dinner........who wants salad or veggies with that? So I think you can eat what you want at rms but try to balance most of the time. I know that they originally wanted people to get away from the diet mentality of weighing and measuring everything but just to gauge what you eat.
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Old 12-27-2012, 04:26 PM   #9
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Quote:
Originally Posted by oriana View Post
MIW did you work at Starbucks at one time? Could I order a grande sugar free cinnamon dulce latte if I ask them to make it with 3/4 coffee and 1/2 heavy cream?
They probably won't be happy since those measurements will cause a total spill!!!!


I'm teasin! I am sure they would be happy to! They always seem very willing to do what I want
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Old 12-27-2012, 06:19 PM   #10
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Remember that the Heller's are research scientists and they have gone on to continue studying the CAD diet and have written several more books since the original Carbohydrate Addict's Diet so some things they have recommended changes on over the years. Here is a letter from them that was sent out to all members on MyCAfriends about SF stuff:

Below is a letter from Drs. Heller regarding the use of artificial
sweeteners (AS), read it carefully as it contains important information.
On our list we strongly advise not to use AS and want you to know
the reason for it.

MyCAFriends-owner

This is a very important post that we want to get it into the hands
of all list members. Please read it through and understand how vital
we feel it is to your success and freedom. If, as you read this, our
words may seem a little harsh to you, please understand it is because
we care and we don't want anyone or anything to guide you down the
wrong path.

We want you to be able to trust that the information you find on the
list is as accurate as possible. Too often the truth gets distorted
and changed, often unintentionally, as it is repeated from one person
to another - a sort of carbohydrate addict's "telephone game" where
the message that was written in the book can be very different from
the one that is communicated. Sometimes we want to believe something
is true, even though it is not.

So please keep the following basic concept in mind; it is the very
reason why our programs work:

Our programs reduce the amount of insulin your body releases
throughout the day by reducing the number of times, each day, your
body takes in carbohydrate-rich foods and carbohydrate-act-alikes.

Carbohydrate-act-alikes include MSG, artificial sweeteners, and *all
foods or drinks that are perceived of by the body as tasting sweet or
containing carbohydrates.* Both carbohydrate-rich foods and
carbohydrate-act-alikes will cause a surge of insulin that, for
carbohydrate addicts, is often several times that of a non-addicted
person.

It is *not* the carbohydrate-rich foods that are the problem for the
carbohydrate addict but, rather, the inappropriately high surge of
insulin these foods cause too many times each day.

It is absolutely essential to understand that carbohydrate-act-alikes
cause the same insulin surge as do carbohydrate-rich foods. If you
include carbohydrate-act alikes in low-carbo meals, their effect can
be as destructive to your program as it would be to include
high-carbohydrate foods in these meals.

Many people will tell you that it is okay to eat
carbohydrate-act-alikes such as "protein powders,"
artificially-sweetened foods or beverages (including "low carbo"
pastries, cheesecakes, cookies and the like), or artificial
sweeteners - all at low-carbo meals. Some may try and convince these
foods are okay because they contain four or fewer carbohydrate grams
per average serving.

Our work with thousands of people has proven that consuming these
foods and beverages at low-carbo (CM) meals will almost surely to
lead to failure.

The failure may not come right away. You may not notice any real
change in cravings at first but changes may slowly and insidiously
creep into your thinking so that you begin to get more and more
sloppy with your program. You may be tempted to add "just a little"
cream or milk to a recipe (without giving up your coffee cream in its
place). Or you may linger over your coffee or have it with artificial
sweetener or have it more than once a day. Or you may find that your
weight loss has stalled and wonder why you have hit a "plateau." You
may become very lazy about checking labels or a little too excited
about another "no-sugar" or "low-carbohydrate" recipe. You may begin
to carbo drift more and more at your Reward Meal(R) and little by
little you will lose the integrity of your program. Soon you may not
even recognize that you are no longer on your program and you will
wonder why it doesn't seem to work as well any more.

Sadly, now, the one program that may have offered you freedom and
success for life will have been lost because of false promises that
once again have lured you into spending your money to feed your
addiction.

Don't believe the Protein Powder Promise. Flavored powders, coffees,
teas, artificially-sweetened foods, drinks, or such ingredients can
all cause your insulin to surge and, in the end, all of the wonderful
benefits of this program will be lost. And you will have traded away
your freedom for but another false promise of "having your cake and
dieting too."

Remember: If it tastes like a sweet to you, your body thinks its a
sweet too. If your body thinks its a sweet, it will release insulin.
There is no way around it. You simply can't eat sweet-tasting things
at low-carbo meals without releasing insulin and, sooner or later,
your cravings, your weight, and your addiction will engulf you once
again.

Recently, one of our readers wrote us a wonderful letter. "It's so
good to be back," she began, explaining that her journey into the
world of artificially-sweetened goodies had gradually pulled her off
her program and slowed her weight loss to the point where she thought
the program wasn't working anymore. Now, having removed these
carbohydrate-act-alikes from her low-carbo meals (we prefer you eat
naturally-sweetened foods to artificially-sweetened foods at Reward
Meals(R) as well) she had rediscovered her lack of cravings and an
easy and steady weight loss as well. Her new motto, she explained was
"Don't accept imitations," then she added, "If it is not real,
regular food, I stay away from it. The promises those foods offer
are as phony as their ingredients."

So don't count carbo grams* and don't look for magic goodies that
promise they won't add pounds or cause cravings because they are "low
carbo" or "sugar free." This program works when you eat real food
from the lists we have provided in our books. Earlier books contained
"allowable" foods that we discovered, over time, caused cravings or
slowed weight loss. Along with artificial sweeteners and foods with
MSG, we have removed these foods along with squash and zucchini (to
name a few) from our updated low-carbo lists. We will continue to
pass on any new changes as we test them but for the time being, if
you are in doubt, post your food question to the group or consult a
more recent book such as CAHHP.

Last thought: You will probably hear some CA's say that each CA
should find the right program for him/herself; that one size does not
fit all; that sensitivities differ. On one level that is absolutely
true but only within certain limitations. We have *never* worked with
a carbohydrate addict who could eat artificially sweetened pastries,
cookies, and drinks without showing telltale signs of insulin changes
that inevitably led to cravings or a weight-loss plateau (or weight
gain). In the end, they inevitably came face to face with losing
their program for good. They may tell you that they can eat these
foods without encountering any problems, but sooner or later, they
will face these difficulties though they may never tell you.

So don't be fooled by false promises. Haven't we been doing that all
our lives? If you have found a program that works for you, hold onto
it with both hands and don't let go.


Hope this helps clear up where the Heller's stand on SF stuff and "products" for CM's. I say if it ain't broke- don't fix it!
MIW

Last edited by Makeitwork; 12-27-2012 at 06:31 PM..
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Old 12-27-2012, 06:33 PM   #11
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I have sent a request to the moderators to close the other thread and posted another announcement for folks to move posts over here

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Old 12-27-2012, 06:41 PM   #12
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Originally Posted by oriana View Post
MIW did you work at Starbucks at one time? Could I order a grande sugar free cinnamon dulce latte if I ask them to make it with 3/4 coffee and 1/2 heavy cream?
Oriana, I was a barista back in the mid 90's but never worked for SB. I bet they'd be happy to make your coffee to order

I went back and read your meals and they sound good. As long as you feel great and are losing weight I say let that be your guide.

I personally don't mind a few rules to keep me honest, such as the CALP guidelines at RM. I am about 30/70 with CAD/CALP at most RMs. I was always so miserable and looking for ways to cheat on every other diet so this keeps me in line better.

However, *disclaimer* I did have another second ice decaf americano with cinnamon sprinkles today while out on a road trip. We'll have to see what my scale has to say about that tomorrow. I am tracking all my measurements and daily weights pretty scientifically so I will be able to tell over time if I am sabotaging myself or not in the next week or so.

In other news... I got a Women's World magazine at the checkout with the luring title: Amazing Body Wrap will make you THINNER TONIGHT! Wrap off 30" in 60 minuts! That 30 inces is NOT a typo! LOL

I peed, then weighed, did all my measurements pre-wrap. I followed everything to the "T." Results: Absolutely no change in inches but I did lose a solid pound in weight on the scale (I did pee big-time after it was all done however my hair was wet). So- don't waste your money on the wraps to lose weight or inches. Do it because it is fun and your skin will feel oh so soft! P.S. Didn't do one thing for my cellulite either

MIW

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Old 12-27-2012, 07:18 PM   #13
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You guys have put out a terrific amount of information, but I am one doing this one because I want to keep it simple.

I eat Extremely LC twice per day, and eat whatever works out for the other meal of the day. I keep the 60 minute rule every time. If I snack, it is nuts 1x per day. I do not count carbs or calories.

I am slowly losing. That is my version.
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Old 12-28-2012, 06:26 AM   #14
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223 this morning on the scale! I think I've busted past holding at 224-225 for the last 3 weeks or so!

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Old 12-28-2012, 06:59 AM   #15
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Ok, I am doing this post as an example of why the Heller's recommend the daily wts and weekly avg to track weight loss. Today was the first day I sat down and really did the average. So far I have just been going by "pounds lost total" since starting and not really seeing the week to week results and thought I'd share this.

I started November 1st and still have 2 more days to avg in for this week but basically I am in this now a full 8 weeks. In the beginning I did not weigh and record daily so you will see I go by the average based off the info I did record.

Week 1- 235

Week 2- 231 229 (-5 lbs)

Week 3- 228 (-1 lb)

Week 4- 227 226 (1.5 lbs)

Week 5- 225 227 228 225 (-0.25 lbs)

Week 6- 225 225 225.5 225.5 225 224 223.5 (-1.5 lbs)

Week 7- 224 224 224 224 224 223 (-1 lb)

Week 8- 224 225 224.5 224.5 224 224 224 (+ 0.5 lb)

Week 9- 222 224 225 222.5 223 (-1 lb)



So you can see other than that one "blip" of a 1/2 lb gain, I have been consistently losing! This really does work

I also posted my measurements before:

20 days in to it I lost 2 in off my bust, 2.5 in off my waist, 2.5 in off my hips, 1 in off my thighs, biceps no change.

30 days in to it I lost another inch off my waist for a total of 3.5 inches, another 1/2 inch off my hips for a total of 3 inches, and 1/2 inch off my biceps.

54 days in no changes except I lost another half inch off my biceps for a total of 1 inch lost.

Do both weight and measurements to keep track so you won't get discouraged!

Today in 8 weeks overall I am averaging 1.5 lbs a week in loss (down 12 lbs), I am down a whopping 3.5 inches off my waist (very minimal exercising almost non-existant compared to my normal routines).

P.S.- remember the gal I met at Winter Solstice breakfast who lost 80 pounds in the last 18 months? That is an average weight loss of 6.66 lbs a month lost and 1.33 lbs per week

Make It Work

Last edited by Makeitwork; 12-28-2012 at 07:03 AM..
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Old 12-28-2012, 09:48 AM   #16
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MIW, thanks for the post. I gave up artificial sweeteners last February and am glad I did. I didn't really lose any weight after I did it, but I feel healthier not consuming them. Also, it's wonderful to see your progress. I will also be doing daily/average weights on this plan.

Iakaren, I love details, but I also love simplicity. That's one of the big draws of this plan for me--keeping it simple and just repeating it daily.

I had a 1/2 cup of cottage cheese for breakfast. I am not officially starting until January 2, but I might practice a little bit.
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Old 12-28-2012, 09:55 AM   #17
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Oriana, I agree...there will be days when the RM will be more balanced and days when it will be less balanced. It doesn't mean the whole plan has to be abandoned.

And here's another gem from the Heller's:

"Don't skimp on your Reward Meal in order to lose weight faster. The diet will work for you, if you work with it."
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Old 12-28-2012, 12:30 PM   #18
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Well, I don't skimp by any means at RM! LOL! I do still include diet soda and splenda in my morning coffee. It doesn't say you can't in the orignal CAD so I am doing that version. I know later on the Hellers recommend that you don't but this is where I am at. Today I had a long 20 mile run and then I still wasn't hungry. Can anyone imagine that? I am the ultimate eater! But I forced myself almost to have a cup of coffee with only 2 T. of heavy cream and splenda. I was full until lunch and I just had a 5 oz. steak with a big bowl of salad with ranch and a diet coke. I am not in the least big hungry. When I was on the all fruit diets I would eat a banana as athletes often do and come home after an hour ravenous and eat 2 more bananas. Then I would hold off til noon and have an all fruit smoothie which would leave me MORE hungry and try to hold off until dinner for another fruit meal if I could stand it or I would cave and eat a meal only to see a gain the next morning. THAT gain was even after running 20 miles a day. So here I am yes, using artificial sweeteners with my two cms or coffee and cm and a RM. Tonight I might have my fruit and Christmas candy unbalanced rm. Last night I had chili and salad and a big bowl of ice cream and soda and gained a pound. I lost on the fruit and chocolate rm. Go figure!
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Old 12-28-2012, 03:33 PM   #19
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Originally Posted by oriana View Post
Well, I don't skimp by any means at RM! LOL! I do still include diet soda and splenda in my morning coffee. It doesn't say you can't in the orignal CAD so I am doing that version. I know later on the Hellers recommend that you don't but this is where I am at. Today I had a long 20 mile run and then I still wasn't hungry. Can anyone imagine that? I am the ultimate eater! But I forced myself almost to have a cup of coffee with only 2 T. of heavy cream and splenda. I was full until lunch and I just had a 5 oz. steak with a big bowl of salad with ranch and a diet coke. I am not in the least big hungry. When I was on the all fruit diets I would eat a banana as athletes often do and come home after an hour ravenous and eat 2 more bananas. Then I would hold off til noon and have an all fruit smoothie which would leave me MORE hungry and try to hold off until dinner for another fruit meal if I could stand it or I would cave and eat a meal only to see a gain the next morning. THAT gain was even after running 20 miles a day. So here I am yes, using artificial sweeteners with my two cms or coffee and cm and a RM. Tonight I might have my fruit and Christmas candy unbalanced rm. Last night I had chili and salad and a big bowl of ice cream and soda and gained a pound. I lost on the fruit and chocolate rm. Go figure!

Still, weight loss aside, isn't it great not being hungry and eating what and when you want? I love being in control and now that I know it is as simple as controlling insulin release and nothing more complicated than that; the rest simply falls into place

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Old 12-28-2012, 04:44 PM   #20
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Well, MIW here I sit 6 hours later, having ran 10 miles, only had a cup of coffee with heavy cream and sweetener, 5 oz. steak and salad with ranch for lunch and just now getting hungry. To me it is worth just this. I for years have binged, starved, ate fruit for days on end. I do get a little scared still that this won't work as I don't have weight to lose. I am at 110 and 5'4" but am afraid that I am too small for this diet and my appetite to work. I had to starve to stay at this weight for years. It feels so good to eat little at times at cms and to be able to go out with friends for rm dinners and eat family dinners without worrying or just not eating it. I know that the original CAD worked for thousands even without all the new findings so even if I have to stick to that original diet it is better than the way of life I used to live. I just wish there was more or us and more support. At this point I am thinking it would be better for me to be 200 pounds and happy without worry and fret or hunger on this WOE than to starve and be miserably obsessed with diets and eating. Life is too short.
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Old 12-28-2012, 05:09 PM   #21
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Well, MIW here I sit 6 hours later, having ran 10 miles, only had a cup of coffee with heavy cream and sweetener, 5 oz. steak and salad with ranch for lunch and just now getting hungry. To me it is worth just this. I for years have binged, starved, ate fruit for days on end. I do get a little scared still that this won't work as I don't have weight to lose. I am at 110 and 5'4" but am afraid that I am too small for this diet and my appetite to work. I had to starve to stay at this weight for years. It feels so good to eat little at times at cms and to be able to go out with friends for rm dinners and eat family dinners without worrying or just not eating it. I know that the original CAD worked for thousands even without all the new findings so even if I have to stick to that original diet it is better than the way of life I used to live. I just wish there was more or us and more support. At this point I am thinking it would be better for me to be 200 pounds and happy without worry and fret or hunger on this WOE than to starve and be miserably obsessed with diets and eating. Life is too short.

I say give this woe a couple of months to see how you respond and your body/metabolism responds. Remember you are probably eating a lot more protein than you have for awhile. With the amount you run, you are probably buring off fat. Any weight gain (if there is some for you) will most like be muscle which is good anyways in the long run. As women age, we lose muscle and it turns to fat. Muscle burns more calories, especially for exercising so it will be good to have some on board

I know I have put on muscle and lost fat based off of the slow but steady scale loss, and also inch loss. For my starting weight of 235, I would have had to lose way more than just 8-10 lbs which is where I was when my bust lost 2.5 inches and my waist lost 3.5. That is closer to 20 lbs, if not more for most diets to have that effect. That tells me my body has put on a bit of muscle, even though the scale is going down. Sorry, does that make sense?

Anyway, keep it up. I wish all the CAD/CALP forums were more active. I am not on FB but if you are, search for cad and calp there. I am sure they are out there. This woe is awesome. For me it is all about the insulin. That is my mantra. I kick myself for I could have been doing this since a teen instead of starving, being told I ate too much, being scrutinized by my mother over my weight, thinking I was a pig, etc. I even forgot on a post where I listed the diets I tried about the "breakfast cookie" diet! LOL I can't say I've tried them all but I've tried a lot of them! Some may have been faster and more dramatic but they all had one thing in common that I don't see so far on this one: they sucked! I was hungry, miserable, shaky, constantly hungry, heart racing, lack of sleep, etc etc. I am never craving hungry on this. I get HUNGRY for real when it is time. I always think I can eat more than what I do (today I had a chicken breast and slice of tomato, lettuce, and mayo with my iced americano with cream). I "thought" I could have eaten a horse but nope, just fine after that In fact I just now realized it is close to dinner time for the kids. Should start thinking about what to have for dinner tonight. Man I love being free like this!!!

MIW

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Old 12-28-2012, 05:48 PM   #22
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MIW did you ever go on all fruit diets? Were you starving on WW? and did you eat less in calories than you are now with your losses? Don't quit. You are our inspiration!
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Old 12-28-2012, 06:00 PM   #23
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MIW since you mentioned shaky. After all fruit days I would allow myself to have an "eat day" after losing and as soon as I ate the "real food" like cereal and coffee or even bacon and eggs and toast, my heart would palpitate and I became light headed and faint. I eat protein now and don't get any of that. The weird thing is when I ate fruit days I was fine but as soon as I went off and started the food I got weird. Do you think my body got used to the fruit and then when it got food something happened? I never get that now even if I have had 10 cups of coffee!!!!!! Do you think you will ever quit CAD even if you don't get to your goal?
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Old 12-28-2012, 06:02 PM   #24
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Rachael how are you doing? What did you have today? You and are are at lower weights so it will be interesting to see what happens. Not to hurt anyone who has more weight to lose but we all are guinnea pigs at different weights. I am maintenance, you are less weight to lose and the others have a bit more. Let's work together! Don't you wonder why more are not on this?
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Old 12-28-2012, 07:36 PM   #25
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Here are my average weekly weights since I restarted CAD first of September. I am keeping track of weekly weights, and admit I was lying to myself whenever scale got up over 190, so the first weeks averages are slightly distorted.....

Week ending 9/8 189.75
Week ending 9/15 188.07
Week ending 9/22 188.57
Week ending 9/30 188.00
Week ending 10/07 188.40 (4 days restaurants-road trip)
Week ending 10/14 188.0 (3 days horse show)
Week ending 10/21 188.33
Week Ending 10/28 187.86
Week Ending 11/03 187.21
Week Ending 11/10 186.25
Week Ending 11/17 185.9
Week Ending 11/24 186.35
Week Ending 12/01 185.42
Week Ending 12/08 186.07
Week Ending 12/15 186.21
Week Ending 12/22 185.14

It pretty well shows slow and steady, no matter what life throws my way!!
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192 191 190 189 188 187 186 185 184 183 182 181 180 179 178
10/25/06 weight 191.0 Started Atkins; Fell off 2008 Struggling CAD in 2014
12/31 2006... 2007 ... 2008 ... 2009 ...2010 ...2011... 2012 ... 2013... 2014
.. ......177.0...174.0....174.0...183.0...184.0...183 .5...185.5....192.0

Goal of less than 170.0 by Year End 2014.
22 Lb Goal 2014......So Far ?????
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Old 12-28-2012, 08:57 PM   #26
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MIW did you ever go on all fruit diets? Were you starving on WW? and did you eat less in calories than you are now with your losses? Don't quit. You are our inspiration!

Hey I am glad you are here! Don't worry one bit about your weight, my weight, or anyone else's. We are here to support each other first, foremost and lastly

Yes, I have starved myself before. I ate next to nothing daily for about 3 weeks when I was a teen. I have also fasted for up to a week at a time on only water and occasional juice. As I got heavier over the years, and eating carbs all the time, I figured I was probably eating 4000+ calories a day. (Large caramel frapps, 5 shot large ice caramel mochas, fast food, dinner, dessert, plus aimless snacking. I mainly eat whole grains and lost of fruits and veggies, but I really ate a lot of junk for my coffees. I like taco bell and mexican because it seems more fresh and has veggies compared to burger and fries but it doesn't matter- it is all carbs!!! I look back now and slowly dieted myself from the 130's to 225 since the age of about 15 simply by doing WW, phen-fen, fasting, grapefruit pills, hoodia, all sorts of brands of diet pills, cabbage soup diet, Jenny, going vegetarian for over a year, breakfast cookie diet, Atkins, metabolism confusion diet, and many others I am sure I've forgotten by now.

Anyways, about a year ago I cut myself to 2500 cal a day and was still eating very well and yes, was losing weight Didn't last like every other diet because now I realize that I was still stimulating my insulin production so I was still always hungry and snacking- even if on fruit and veggies, or tea with a bit of honey it was wreaking havoc on my metabolism. I also did juicing for about a month after watching Fat, Sick & Nearly Dead. Felt great but I can't do that forever either, plus again, nagging hunger depending on the juice blends.

With WW- yes I was totally starving! For my weight I was eating 1200-1500 cals a day. To me that is total starvation and not doable or healthy long term. They trick you into converting your food into points. It is a dial thingy you use to plug in data that converts things into less points the more fiber it has, plus lower fat equals lower cals. So long story short, you can get lots of SF stuff in your gullet for minimal points. Same goes for fruit but it still doesn't satisfy you. It makes you crazy hungry all the time. I got to where I was having palpitations and insomnia and feeling like having panic attacks. I new it was all the splenda and apartame in stuff I was ingesting so once I got off of it I've never gone back and never will. I'd rather drink water out of a puddle than a diet soda or SF jello! LOL

MIW

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Old 12-28-2012, 08:59 PM   #27
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Here are my average weekly weights since I restarted CAD first of September. I am keeping track of weekly weights, and admit I was lying to myself whenever scale got up over 190, so the first weeks averages are slightly distorted.....

Week ending 9/8 189.75
Week ending 9/15 188.07
Week ending 9/22 188.57
Week ending 9/30 188.00
Week ending 10/07 188.40 (4 days restaurants-road trip)
Week ending 10/14 188.0 (3 days horse show)
Week ending 10/21 188.33
Week Ending 10/28 187.86
Week Ending 11/03 187.21
Week Ending 11/10 186.25
Week Ending 11/17 185.9
Week Ending 11/24 186.35
Week Ending 12/01 185.42
Week Ending 12/08 186.07
Week Ending 12/15 186.21
Week Ending 12/22 185.14

It pretty well shows slow and steady, no matter what life throws my way!!

iaKaren, that is awesome. We totally need to post this kind of stuff more often. It is so inspiring for me to see and helpful I am sure for everyone else too. Keep it up! Like I posted before: Bring it on 2013! LOL You will be at your goal in no time at that rate!

MIW
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Old 12-28-2012, 09:00 PM   #28
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Quote:
Originally Posted by oriana View Post
Rachael how are you doing? What did you have today? You and are are at lower weights so it will be interesting to see what happens. Not to hurt anyone who has more weight to lose but we all are guinnea pigs at different weights. I am maintenance, you are less weight to lose and the others have a bit more. Let's work together! Don't you wonder why more are not on this?
You, Rachel, iakaren, and others I am probably leaving out are all at goal or within reach of it. I think it's great so don't give up!

MIW
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Old 12-28-2012, 09:07 PM   #29
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Join Date: Nov 2012
Location: West Coast
Posts: 1,250
Gallery: Makeitwork
Stats: 235/212/140
WOE: One meal a day CAD style
Start Date: November 1, 2012
Quote:
Originally Posted by oriana View Post
MIW ...Do you think you will ever quit CAD even if you don't get to your goal?

No, I really don't. I want to feel like this forever. Knowing that Teri is on it for life, that Enomarb has been on it for 9 years, heck the Heller's are still doing it! I just think I am old enough now and have realized I am only making myself sicker and crazier getting on and off the diet merry go round. We all know ANY diet will work. It is finding one you can actually follow forever that is the struggle. I know some ppl go vegan or vegetarian and lose weight and can do that for life. Not me. Some ppl can do WW or Jenny forever. Some can do low carb like Atkin's or Paleo forever. Not me. Etc etc. THIS I CAN DO FOREVER. At least the me of "today" feels this way. I do think I will have to get up every day and remind myself of this if I ever try to get sloppy or go off plan (not that I have any intentions of doing so just so you don't worry!).

I am taking a long hard look in the mirror- I did this to myself. Not because I am flawed or to be mean or hard on myself, but to be honest because I didn't realize I am insulin resistant and now I do. I am a Registered Nurse and I always tell my patients if I was diabetic or had CHF I would totally get my act together and do whatever I could to get healthy. Well.... I guess in a way I do have a medical condition don't I? It's only a matter of time before I would become diabetic at this rate and IR is a true medical condition and known precursor to Type II diabetes so I am getting my act together before I get any scary diagnosis.

MIW

Last edited by Makeitwork; 12-28-2012 at 09:09 PM..
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Old 12-29-2012, 05:08 AM   #30
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Join Date: Nov 2006
Location: Iowa
Posts: 8,026
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Stats: 191/181/160
WOE: LC 11/06;CAD 11/11
Start Date: October 28, 2006
Here are my average weekly weights since I restarted CAD first of September. I am keeping track of weekly weights, and admit I was lying to myself whenever scale got up over 190, so the first weeks averages are slightly distorted.....

Week ending 9/8 189.75
Week ending 9/15 188.07
Week ending 9/22 188.57
Week ending 9/30 188.00
Week ending 10/07 188.40 (4 days restaurants-road trip)
Week ending 10/14 188.0 (3 days horse show)
Week ending 10/21 188.33
Week Ending 10/28 187.86
Week Ending 11/03 187.21
Week Ending 11/10 186.25
Week Ending 11/17 185.9
Week Ending 11/24 186.35
Week Ending 12/01 185.42
Week Ending 12/08 186.07
Week Ending 12/15 186.21
Week Ending 12/22 185.14
Week Ending 12/29/12 184.42

Not bad to lose during the Christmas week. My readjusted year end goal is 183.5, which is where I was last year at the end of the year.
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