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Old 04-02-2018, 09:19 AM   #1
rachel2writer
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Join Date: Mar 2005
Location: Near Denton, TX
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Stats: 265/221.6/150
WOE: Atkins
Start Date: Dec 2014/Restart 4/2/18
Lessons Learned

I am in no way new to Atkins and low carb (first stint in maybe 2002), but after a net loss of zero in March, I decided to reexamine what I'm doing. Low carb plans WORK, but you have to follow them. I realized I had gotten lazy and wasn't following my plan to a t. I've tried all the low carb plans and several non-low carb plans, and straight up old school Atkins works best for me. My lessons learned:
  • Too much heavy cream. Induction says 2-3 tsp a day. I was using 2-3 TBSP in coffee and sometimes a little in tea or a fat bomb
  • Too much sweetener. Induction says 3 packets a day. I was using 2-3 in coffee plus having a diet soda and 2 or 3 more packets in hot or iced tea. Also a serving or so in a fat bomb here and there
  • Not enough veggies. I was getting most carbs from dairy, nuts, and artificial sweeteners. Back to primarily foundation vegetables.
  • Nuts. Some people do fine with nuts, but they stall me and are way too easy to overeat. Will leave these out for a while
  • Carbs in prepared meats. I've had sausages for some meals. Many have 1 gram carb per serving, but for most that's only 2 oz of meat. Easy to eat 2-3 carbs in a serving of some types of sausages
  • Read labels and weigh/measure! I'd gotten out of the habit and would estimate portions. Back to weighing and measuring anything that has carbs: cheese, salad dressing, eggs, sausages, veggies, nuts, sweeteners, etc all have carbs. It's way to easy to go over on carbs by guessing on quantities for these things

So what lessons have you learned in your low carb journey?
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3rd Goal: 175 (no longer obese)
Final Goal: 150
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Old 04-02-2018, 09:41 AM   #2
Rob
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I probably overdo it on the cheese from time to time. This morning I put brie in an omelet and it was pretty dazzling, I loved it. But when it has 1g per 'serving' and I have ten million 'servings'...

I tend to avoid sausage and bacon, as much as I love both, because I find they ALL have added sugar or wheat crumbs or something bad added to them. Always beware the nutrition label that reads "0g carbs" but somehow ALSO has sugar added.

I'm pretty good about veggies, sometimes I think I might have a cup or so more than I should, in fact. But I tend not to feel too bad about a little extra broccoli or cauliflower now and then.

I don't do cream, sweetener or nuts, so no problems there. Cheese is my definite danger zone.
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Old 04-02-2018, 06:05 PM   #3
Maryposa
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Start Date: 1997; Recommit May 2007 @355; VSG March 2010
Quote:
Originally Posted by rachel2writer View Post
I am in no way new to Atkins and low carb (first stint in maybe 2002), but after a net loss of zero in March, I decided to reexamine what I'm doing. Low carb plans WORK, but you have to follow them. I realized I had gotten lazy and wasn't following my plan to a t. I've tried all the low carb plans and several non-low carb plans, and straight up old school Atkins works best for me. My lessons learned:
  • Too much heavy cream. Induction says 2-3 tsp a day. I was using 2-3 TBSP in coffee and sometimes a little in tea or a fat bomb
  • Too much sweetener. Induction says 3 packets a day. I was using 2-3 in coffee plus having a diet soda and 2 or 3 more packets in hot or iced tea. Also a serving or so in a fat bomb here and there
  • Not enough veggies. I was getting most carbs from dairy, nuts, and artificial sweeteners. Back to primarily foundation vegetables.
  • Nuts. Some people do fine with nuts, but they stall me and are way too easy to overeat. Will leave these out for a while
  • Carbs in prepared meats. I've had sausages for some meals. Many have 1 gram carb per serving, but for most that's only 2 oz of meat. Easy to eat 2-3 carbs in a serving of some types of sausages
  • Read labels and weigh/measure! I'd gotten out of the habit and would estimate portions. Back to weighing and measuring anything that has carbs: cheese, salad dressing, eggs, sausages, veggies, nuts, sweeteners, etc all have carbs. It's way to easy to go over on carbs by guessing on quantities for these things

So what lessons have you learned in your low carb journey?

All of this has been my experience as well. I was in a slow weight gain of loose low carb (bending the rules) and maintaining and then indulging and gaining, only to go back to the "maintenance" / lazy low carbing and finally got back to basics to try to lose the regain and get to goal, last Sept.

As for what I have learned in addition to all that (and it may not be a popular opinion) is that calories do matter. If I eat within the rules as much as I want, I may not over eat much because ketosis helps my appetite, but I also might eat more than what a 155lb body (my goal) would need. So if I want to get to goal and stay there, I need to watch my portions/calories too. This need for calorie counting was not true when I was over 350lb but it is true now.
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Old 04-02-2018, 06:08 PM   #4
Maryposa
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Quote:
Originally Posted by Rob View Post
I probably overdo it on the cheese from time to time. This morning I put brie in an omelet and it was pretty dazzling, I loved it. But when it has 1g per 'serving' and I have ten million 'servings'...

I tend to avoid sausage and bacon, as much as I love both, because I find they ALL have added sugar or wheat crumbs or something bad added to them. Always beware the nutrition label that reads "0g carbs" but somehow ALSO has sugar added.

I'm pretty good about veggies, sometimes I think I might have a cup or so more than I should, in fact. But I tend not to feel too bad about a little extra broccoli or cauliflower now and then.

I don't do cream, sweetener or nuts, so no problems there. Cheese is my definite danger zone.
Oh, ditto on the cheese too. I eat a LOT of it sometimes.
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Old 04-04-2018, 05:59 AM   #5
clackley
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I had to learn to stop thinking that lower fat was better. After so many years of low fat, it was an ongoing challenge for literally a couple of years.

Weighing and measuring is something I do to this day of certain things, always and most things periodically. It takes the guessing out of the equation. Very valuable in my opinion.
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Old 04-05-2018, 07:46 AM   #6
CaCO3Girl
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Thanks for posting this....I'm still very new and things that I thought I knew I apparently don't. For example, I've been eating a LOT of cheese, if my atkins app says my specifically named by brand cheese is zero carbs then shouldn't I believe it?
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Old 04-05-2018, 08:29 AM   #7
kmb425
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Quote:
Originally Posted by rachel2writer View Post
I am in no way new to Atkins and low carb (first stint in maybe 2002), but after a net loss of zero in March, I decided to reexamine what I'm doing. Low carb plans WORK, but you have to follow them. I realized I had gotten lazy and wasn't following my plan to a t. I've tried all the low carb plans and several non-low carb plans, and straight up old school Atkins works best for me. My lessons learned:
  • Too much heavy cream. Induction says 2-3 tsp a day. I was using 2-3 TBSP in coffee and sometimes a little in tea or a fat bomb
  • Too much sweetener. Induction says 3 packets a day. I was using 2-3 in coffee plus having a diet soda and 2 or 3 more packets in hot or iced tea. Also a serving or so in a fat bomb here and there
  • Not enough veggies. I was getting most carbs from dairy, nuts, and artificial sweeteners. Back to primarily foundation vegetables.
  • Nuts. Some people do fine with nuts, but they stall me and are way too easy to overeat. Will leave these out for a while
  • Carbs in prepared meats. I've had sausages for some meals. Many have 1 gram carb per serving, but for most that's only 2 oz of meat. Easy to eat 2-3 carbs in a serving of some types of sausages
  • Read labels and weigh/measure! I'd gotten out of the habit and would estimate portions. Back to weighing and measuring anything that has carbs: cheese, salad dressing, eggs, sausages, veggies, nuts, sweeteners, etc all have carbs. It's way to easy to go over on carbs by guessing on quantities for these things

So what lessons have you learned in your low carb journey?
Rachel, you have me to a T
I do all these things and then get frustrated not losing

recently I thought fasting a meal would help, but I find I eat as much in 2 meals as in 3

I also eat lots of cheese, love it

Thanks for being so honest with yourself, and us
we all need to examine ourselves, stop deceiving yourself
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Old 04-05-2018, 08:50 PM   #8
Maryposa
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WOE: VSG - Keto - Gluten, Coffee and Egg Allergies
Start Date: 1997; Recommit May 2007 @355; VSG March 2010
Quote:
Originally Posted by CaCO3Girl View Post
Thanks for posting this....I'm still very new and things that I thought I knew I apparently don't. For example, I've been eating a LOT of cheese, if my atkins app says my specifically named by brand cheese is zero carbs then shouldn't I believe it?
It depends which version of the plan you're following. The earlier versions limit cheese and heavy cream consumption.
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See my weight loss progress on youtube!
my youtube channel for my post-op weight loss surgery (VSG) journey
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Old 04-11-2018, 08:40 PM   #9
SassyMoo
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Interesting on the sweetners. I am guilty of drinking 2-3 diet sodas a day. I always told myself if i was below my carb count, that's all that matters. I need to get back to the bare basics.
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Old 04-12-2018, 02:07 AM   #10
Auntie Em
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Rachel, thanks for the good thread topic!

I, too, had to admit that cheese had to be on the "avoid" list.
Nuts, only once in a while.
Processed meats, too. They seem to disturb all kinds of things.

I've experimented with eating only deli poultry, or sausages, turkey or beef bacon, etc. I gain weight and get symptoms of reactions to the chemicals in them. I think it very probable that the chemicals disturb enzyme functioning, intestinal flora, hormone balance, and other vital functions.

If I eat only organic, grass-fed food, the best I can afford, I find I eat less, and my health is better, and I have less trouble sticking to my food plan.

The quality of what I eat has become so important, I very willingly pinch pennies elsewhere, in order to be have money for very high quality food.
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Old 04-17-2018, 05:49 PM   #11
sbwertz
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The curse of "carb creep." Everything you eat is low carb, but if you eat too much of it, it all adds up.
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