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Old 01-28-2013, 01:10 PM   #1
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WOE: low-glycemic diet plan
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low fat high carb diet

I'm having pretty good results with this type of diet which is basically just calorie counting and moderate exercise. So far in 2.5 weeks I've lost 8lbs and body fat dropped from 28.5% to 25% while muscle / bone mass stayed the same at 34%. I'm a 53 yr old male and when I started the scale I purchased had my calculated body age at 68 (now at 65). It also calculated my Visceral fat at a 14 (now at 12). I've been inputting all the foods I eat into my tracker and it's calculating I'm averaging about 20% protein, 25% fat (saturated fat about 15%), and 55% carbs.

I've adjusted my diet to fish, poultry, fruits & vegetables, and low calorie precooked foods. I should be down to 180lbs based on current progress in about 7 weeks which would be a drop of 30lbs in 9 1/2 weeks. If that holds up I'll need to change my diet to add more fat since I won't have any excess body fat to burn and will need to get my intake closer to 40%. What are some good fat foods to substitute once I reach my goal and start eating a more balanced diet?
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Old 01-29-2013, 12:21 AM   #2
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Oh, if you want to try out the calorie counter I'm using go to the play store on an android phone and search for "calorie counter" and look for the one with 5 stars.
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Old 02-17-2013, 12:08 PM   #3
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It's now been 5 weeks and I've lost 15lbs. Using the scale my body fat is at 23% & muscle mass at 35%. My calculated age is at 62 and visceral fat at 11. Visceral fat reading needs to get to 9 to be on the upper end of the normal range and body fat needs to drop to less than 22% for normal range.

Food intake precentages are not too consistant for carbs, fats, and proteins. From what I'm seeing, the averages carb intake for the last 10 days is 53.5%, fat% is 24.5, and protein % is 22. 'll list them below..

2/16 - c-45%, f-35%, p-29%
2/15, 39,29,32
2/14-44,38,18
2/13-52,24,24
2/12-64,19,16
2/11-53,23,24
2/10-73,13,14
2/9 -50,22,28
2/8 -64,19,17
2/7 -51,23,26
2/6 -59,19,22
2/5 -53,27,20
2/4 -39,35,26
2/3 -47,28,25
2/2 -53,30,17
2/1 -51,31,17
1/31-59,27,18
1/30-51,31,18
1/29-53,29,18
1/28-44,32,24
1/27-44,34,22
1/26-64,14,22
1/25-64,21,15
1/24-67,22,21
1/23-61,21,18
1/22-53,28,19
1/21-42,37,21
1/20-48,28,24
1/19-51,29,20
1/18-48,33,19
1/17-43,37,20
1/16-50,28,22
1/15-61,23,16
1/14-45,32,23
1/13-50,36,14
1/12-54,31,15
1/11-37,44,19
1/10-47,34,19
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Old 03-13-2013, 06:31 AM   #4
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I'm glad it's working for you.

There are people that seem to lose weight doing low fat: Insulin may thwart low-fat diet - CNN.com

The more insulin resistant you are, the less that method will work.
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Old 03-13-2013, 09:46 AM   #5
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Interesting article. I'm not sure how insulin resistant I am. At one point I thought I was getting to be prediabetic as I'd get so tired after drinking a Costco mocha or other really sugary drinks. I pretty much follow along with what they eat in the study group, eating very little processed sugars, no snack foods, and very little wheat products simply because they're all high in calories and not very filling (not to mention healthy).
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Old 03-13-2013, 09:53 AM   #6
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It's now been exactly two months since I bought that scale and have been counting carbs. So far I've lost 23lbs and body fat dropped from 28.5% to 22.5% while muscle / bone mass increased to 35.5%. I'm a 53 yr old male and when I started the scale I purchased had my calculated body age at 68 (now at 59). It also calculated my Visceral fat at a 14 (now at 10).

The weight loss has slowed down from the initial 5 weeks so it'll take longer to get to 180, probably 12 to 14 weeks rather than 9.5 weeks.
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Old 03-13-2013, 10:34 AM   #7
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I'm glad it's working for you.

There are people that seem to lose weight doing low fat: Insulin may thwart low-fat diet - CNN.com

The more insulin resistant you are, the less that method will work.
Very interesting and informing article. Thanks for posting!

Although some did lose weight on low fat, the most successful did the low-glycemic-index diet which Wukong seems to be following.

Then again some do better on low carb, high fat diets. I do believe what the article mentions about our biology even though they didn't incorporate high fat diets. What works for some may not for others. Important to recognize.


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Old 03-16-2013, 02:10 PM   #8
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I tend to do low fat and higher carbs in the way of veggies and some starches and I seem to always do better at weight loss this way. It was the reason I think South Beach worked well for me and Atkins was only so/so.

When I ate high fats/low carbs not only was I always hungry but it was a slow weight loss.

It's just great to see you are finding what works for you and look forward to you claiming your goal soon!!

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Old 03-17-2013, 03:09 PM   #9
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Very interesting and informing article. Thanks for posting!

Although some did lose weight on low fat, the most successful did the low-glycemic-index diet which Wukong seems to be following.

Then again some do better on low carb, high fat diets. I do believe what the article mentions about our biology even though they didn't incorporate high fat diets. What works for some may not for others. Important to recognize.
I think I need to clarify what I meant by low fat. When I wrote that I was thinking of the govt. recommendation of "low fat". Whereas the low-glycemic-index diet would have one eat a higher level of fat than the the govt level. At least it seems that way to me.

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Old 03-18-2013, 12:19 PM   #10
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Wukong...Would you mind posting an average day of menus? I'm having a terrible time getting the right percentages with this WOE.

Most likely I'll have an easier time once I get to a meat/pot/veg meal, but presently finishing up some chile I made (which I love )

When I went grocery shopping the other night, I picked up some Greek God yogurt that has a high fat content because I thought I wasn't getting enough fat. But in tracking more specifically, not hardly! Getting too much fat!

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Old 03-19-2013, 02:11 AM   #11
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Sharon,

Here's what I normally eat for breakfast, a smoothie with .75 cup of Apple Juice, 1/2 cup blueberries, 1 banana, 1/2 cup baby spinach, 500mg potassium supplemant which comes out to about 232. I also had a supplement that added 50 calories but am out and have it on order.

For work day lunches I have a Winco Supreme Salad (250 cal.) with 45 calorie yogurt salad dressing once a week and have a variation of microwave dinners that provide 11 oz of food for about 250 to 280 calories each. There are others that have 330 or more for the same 11 oz but I try to get the ones with the least calories for same amount of food. Also, I have a red delicious small apple & an 8oz 80 calorie blueberry yogurt everday with the above.

The above makes shopping pretty easy as there isn't much in the way of variation.

For weekend lunches or dinner sometimes I'll toast two slices of 60 calorie bread with 2 pieces of smoked black forest ham (60 calories) and 1/8" slice of chedder cheese (110 calories) and slice up a tomator and a 1/4 avacado (no mayo or anything on it). Totals about 330 calories.

What does WOE stand for? I'll post more on what I eat for dinner but what I've not been eating much of since I've started is rice, noodles, pastries / breads, butter or other spreads and processed sugars just cause they do not provide much weight for the amount of calories consumed.

Toward the end of the day, if I have remaining calories for a snack, I actually use my calorie counting app to see if maybe I didn't eat enough protein, fat, potassium, fiber, or iron and make a snack of something high in what I'm low in. Tonight I was low in potassium, iron and fat so I made a smoothie with a banana, blueberries, 1/2 cup ice cream, 500mg potassium supplement, and spinach.

For me it's pretty easy to control what I eat as it's only me in the house and my son occassionally so I just buy food for my weight loss and don't muy much in the way of junk food.

I like salsa as a snack food as there are some that are pretty low in calories but I spent probably a 1/2 hour looking at all the various types of chips and the best I could find was about 120 calories for 30g. I was surprised I couldn't find anything lower..
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Old 03-19-2013, 06:28 AM   #12
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What does WOE stand for?
way of eating
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Old 03-19-2013, 07:48 AM   #13
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Wukong...Thank you so much for posting your normal food list! You're so lucky to have your calorie counting application. I believe you said it was on your phone, but I don't have that capacity on my cell phone. I did try filling in my foods yesterday on LiveStrong, but it wouldn't let me manually add C, F, P so kind of worthless. It was the free version - I didn't join, but it was the same when I was a member a few years ago.

Question: 1.Is your morning smoothie using the Apple juice as the base? No other liquid? And you add in a potassium supplement in pill form to your smoothie? I've never made a smoothie so kind of ignorant in that area. 2. Do you use fresh baby spinach in your smoothie?

Your smoothie sounds so healthy!

Thanks again for the time you spent posting your list - it's very, very helpful! I don't have junk food around either - just a few boxes of cereal from a long time ago. I have some salsa on hand (0 cal), but no chips to eat with it. I had put it on turkey/hamburger patties when I reheated them.

No wonder you've done such a fabulous job losing weight! Have you gotten any books on the Low-Glycemic-Index Diet? If so, which ones? I've seen a few I'd like to order.

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Old 03-19-2013, 08:13 AM   #14
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How many calories would you say you are eating in an average day? From your menu it seems pretty low if I have totaled your menu example right. I came up with 987 calories without the little extra snack you mention if you feel you have room for one.

Am I correct that you are eating 987+/- calories a day? I am not judging here, just curious and interested....
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Old 03-19-2013, 07:36 PM   #15
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Beeb, I hadn't listed any dinner items yet and thats when I eat most of my calories. I'm about 6' so eat about 1500 to 1650 calories a day.

So usually after breakfast & lunch I'll have about 1000 calories for dinner and after exercising maybe another 200 calories.
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Old 03-19-2013, 08:46 PM   #16
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Sharon, I eat a lot of the same dinner foods. Here's what I ate tonight...

528 cal - 8.8oz Fresh farm-raised atlantic salmon fillet, grilled, no seasons
98 cal - 3/4 cup unsweet valilla almond milk mixed with 3/4 cup fat free milk
157 cal - Creamy yogurt dressing - honey mustard on 3oz salad shrimp meat (cooked & peeled) on 1.5 cups premixed iceberg garden salad (carrots, red cabbage, lettuce)
70 cal - 1/2 cup nonfat cottage cheese

Total calories is 853.

This is a pretty quick to make, low mess dinner with the only cooking is grilling the salmon which is done outside on the barbeque. The salad is bought premixed. I buy a large bag of salad shrimp and split them up into 3oz bags and when I use one I pull another from the freezer.

Not a lot of iron in todays meal so I'll take a supplement or maybe have an iron rich snack later.

I'll post some others later.
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Old 03-20-2013, 07:37 AM   #17
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Beeb, I hadn't listed any dinner items yet and thats when I eat most of my calories. I'm about 6' so eat about 1500 to 1650 calories a day.

So usually after breakfast & lunch I'll have about 1000 calories for dinner and after exercising maybe another 200 calories.
Thank you for the info! It seems like a great calorie number for you and it working well, which is always wonderful! It also put in perspective for me the fact that at 5' 5 1/2" I'm eating as much and sometimes more than you do in calories so maybe this is the reason I'm not losing!
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Old 03-20-2013, 10:30 PM   #18
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Sharon, sorry missed answering your questions...

Question: 1.Is your morning smoothie using the Apple juice as the base? No other liquid?

That's right, no other liquids though I'll add in some ice cubes.

2. And you add in a potassium supplement in pill form to your smoothie? I've never made a smoothie so kind of ignorant in that area.

What I have is a powder form so it mixes up nicely. You need a fairly powerful blender to mix it and crush ice, if added. Be careful not to drink it on an empty stomach after excercising as it could give you stomach cramps. I learned that the hard way.

3. Do you use fresh baby spinach in your smoothie?

Yep.

4. Have you gotten any books on the Low-Glycemic-Index Diet? If so, which ones?

No, I did a bit of reading on the net but am a bit of a novice regarding dieting. I pretty much started with the premise that I want to loose fat so I shouldn't eat so much fat in my diet but have since learned that carbs & fats get broken down and stored as fat so that really doesn't matter so much. For me what mattered was getting the most quantities of food for same calorie levels so I can have more. So this pretty much ruled out butter, spreads, fruit drinks & soda drinks, chips, pastries, candy due to the low nutritional value and high calorie levels.

The scale that measures muscle / fat percentages made me understand the necessity of working out, and, the added benefit of working out and losing 150 to 200 calories was I could eat a bit more.]

Also, that app that measures all my calories and tells me the % of sodium, sugar, fats, carbs, ect.. allowed me to see that I wasn't getting enough potassium (I used to get lots of cramping but I'm finding I don't anymore as I've kept my potassium intake up to the recommended level).

I like your idea of using salsa for a hamburger topping, that should taste pretty good and be much healthier & lower calories than mayo / ketchup / mustard.

Btw - you've been doing an excellent job of losing weight too
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Old 03-21-2013, 08:07 PM   #19
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Here's another dinner, with only difference substuting the salmon for hamburger.

452 cal - Quarter lb 85% lean hamburger on two slices of whole wheat bread with med. cheddar cheese (1/8" slice), 1/3 roma tomato, baby spinach (raw) & chunky salsa (thanks for the idea Sharon).
98 cal - 3/4 cup unsweet valilla almond milk mixed with 3/4 cup fat free milk
157 cal - Creamy yogurt dressing - honey mustard on 3oz salad shrimp meat (cooked & peeled) on 1.5 cups premixed iceberg garden salad (carrots, red cabbage, lettuce)

705 total calories with the shrimp salad & 1.5 cup of milk/almond milk mix.
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Old 03-22-2013, 11:35 AM   #20
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Wukong...Thanks for answering my smoothie questions and for adding to your menu showing your WOE. It's very very helpful to me! I hope we keep this thread active. You've been so successful and are such a great example for this WOE.

My only question left on your smoothie is that apple juice has such a high level of sugar. Isn't this bothersome with this WOE? Apparently it's not bothering you with your weight loss, but I'm wondering about it.

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Old 03-23-2013, 02:44 AM   #21
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Hi Sharon, The apple juice I use has 19.5 grams of sugar per the 3/4 cup used. However it's just the sugar from the fruit, no added sugar or sweetners added. For the day I average about 100 gm of sugar. From what I read that is ok if it's primarily from natural sources as the body & brain need sugar. In place of the apple juice I also make smoothies with Almond Milk depending on what flavor of supplement I use. I'm now just using the fruit based one which is why I'm using the apple juice. I pretty much eliminated all refined sugars / pastries.

You're dropping weight pretty fast to, what is your woe?
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Old 03-23-2013, 02:58 AM   #22
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Sharon, I looked up The Glycemic Index Diet as I wasn't aware of it but that does seem to be what I'm doing. Here's some of an article I just read about it...

Quality Carbs Promote Weight Loss

Using the glycemic index (GI) in diet plans is based on the concept that low-glycemic foods are more satisfying than high-glycemic foods. Low-GI foods take longer to absorb and help dieters feel full longer, so they are less likely to overeat. High-GI foods break down faster, leaving you hungry and less satisfied.

Most, but not all, foods on the lower end of the GI scale tend to be healthier, nutrient-rich, less processed, and higher in fiber -- such as whole fruits, vegetables, grains, and beans. Foods high in fiber can be very filling, especially when paired with protein.

"When you focus on choosing low-GI carbs along with lean protein and healthy fats, you will naturally crowd out many of the less nutritious, high GI foods and lose weight,” says David Ludwig, MD, PhD, founder of the Optimal Weight for Life program (OWL) at Children's Hospital Boston. He has used the GI plan successfully for years with his patients.

I pretty much went this route as the quality carbs tend to give you more food quantity per calorie and were healthier than the junk carbs. I'm glad to read there is some validity to this approach, and, like Beeb mentioned South Beach has a similar approach.
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Old 03-23-2013, 06:56 AM   #23
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Old 03-23-2013, 02:16 PM   #24
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I'm glad it's working for you.

There are people that seem to lose weight doing low fat: Insulin may thwart low-fat diet - CNN.com

The more insulin resistant you are, the less that method will work.
Wukong...This is where I learned of the low-glycemic-index diet and seeing your list of your daily C,F,P I thought this was what your were following. I then googled and learned more about that WOE and switched to that from Atkins since I wasn't getting good results from Atkins.

I'm NOT as good as you are with my eating though. For breakfast I have two HB eggs and a slice of Dill Rye Toast with butter. <- I love my toast and went without during Atkins.

Also, I'm NOT losing weight fast - it's been a struggle. However, I do think Maryann on our other thread may be right - I am disciplined and don't eat junk. I'm still waiting to get to goal because I promised myself I could have a piece of chocolate cake that I didn't eat on my birthday Jan. 28. (Safeway sells them by the slice.)

When I entered my info on LiveStrong, it said my calories should be from 1135-1175 (did it several times and got different numbers) plus exercise to lose my 1 lb/wk. I do eat in that range so exercise does seem to be the losing factor for me. However, in Jan. I didn't lose when exercising everyday, so being more careful now. Also in Jan. I was eating like I normally did and thought exercise would solve the problem. Of course, by itself it didn't.

Having said that I don't know what effect adding Callanetics will have. Callanetics isn't for losing weight, but inches. I'll be adding cardio and body sculpture also.

Last edited by Sharss; 03-23-2013 at 02:19 PM..
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Old 03-23-2013, 02:28 PM   #25
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Hi Sharon, The apple juice I use has 19.5 grams of sugar per the 3/4 cup used. However it's just the sugar from the fruit, no added sugar or sweetners added. For the day I average about 100 gm of sugar. From what I read that is ok if it's primarily from natural sources as the body & brain need sugar. In place of the apple juice I also make smoothies with Almond Milk depending on what flavor of supplement I use. I'm now just using the fruit based one which is why I'm using the apple juice. I pretty much eliminated all refined sugars / pastries.

You're dropping weight pretty fast to, what is your woe?
Thanks for clarifying the reason you use apple juice in your smoothie. My chiropractor doctor wanted me to drink apple juice every morning for my liver. He said it was a good cleanser. I was doing Atkins at the time and about fell over at all the sugar I saw was in it.

I need something fast in the morning since I trade currencies and need to be at my computer very early. I wonder if it's workable to make your smoothie the night before? It sounds so good and healthy.
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Old 03-23-2013, 02:30 PM   #26
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Hope everyone has a good weekend!
You too, Beeb!
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Old 03-23-2013, 10:55 PM   #27
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Sharon, the blender I use has a 16 oz mixing glass so I just pour everything in there and mix, only takes a few minutes and I just drink from the mixing glass. Rinse the glass and blade and that's it!
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Old 03-30-2013, 05:00 PM   #28
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Join Date: Oct 2002
Location: WA
Posts: 1,110
Gallery: Sharss
Stats: 5'6 1/2" 72yr 136/130/125/120
WOE: L-G Index Diet/HCG Drops
Start Date: Restarting 12/29/12
Bump so this Thread doesn't disappear. Others need to be aware of another WOE.
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Old 04-14-2013, 12:09 PM   #29
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Join Date: Jan 2013
Posts: 168
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WOE: low-glycemic diet plan
Start Date: Jan. 12th, 2013
Here is my 3 month update... (couple days late)

It's now been exactly three months since I bought that scale and have been counting carbs. So far I've lost 31lbs (started at 212 and now at 181lbs) and body fat dropped from 28.5% to 20.9% while muscle / bone mass increased to 36.1% (up from 34%). My calculated body age droped from 68 to 56 (I'm a 53 yr old male) and visceral fat is at 9 (high side of the normal range) down from my high of 14.

Oh, my pants size went from a tight 34 waist to a 31 waist (what I wore back in my 30's).

You can follow mine and a group of very supportive ladies weight loss progress at the monthly calorie counting thread.
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Old 04-15-2013, 09:22 AM   #30
Major LCF Poster!
 
Join Date: Oct 2002
Location: WA
Posts: 1,110
Gallery: Sharss
Stats: 5'6 1/2" 72yr 136/130/125/120
WOE: L-G Index Diet/HCG Drops
Start Date: Restarting 12/29/12
You're Awesome
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