Low carbs for fatloss on heathershubby

[heathershubby]

OK I am a member of another forum where they have a keto section but it is nothing like this place. I have not been doing keto for a while because I have been doing a lot of weight lifting as a part of my weight loss plan. To catch you guys up I started on Aug 1st of 2006 and weighed 488lbs. I have gotten down a little over 50 lbs so far this year by watching what I eat and working out.

I mostly lifted and did very little cardio until a couple months ago. I decided to start walking outside as the weather was getting nice.I found that I addapted to the walking very quickly and really loved it. I started with 1 kilometer and was really spent as far as breath, legs and back. I have built up to 3 miles or 5k daily until last week when I hurt my knee lifting. I had to take a week off of walking and I lost my stamina almost as fast as I gained it.

I posted on the other board that I gained 3 or 4 lbs because by dr's orders I could not walk or lift and like many times before got blasted for being lazy and not really wanting to change. I realized then that most of the people there are great but it is a body building board and some who have no idea what it is like to be fat, overweight or morbidly obese just don't want "fat" people on there boards.

So I have been reading about keto again I tried a few months and had some success but my lifts really suffered so I went back to eating carbs. After hurting my knee doing squats and losing a week of hard earned weight loss do to it. I needed to re prioritize my efforts. I am going to focus on the walking and fat loss/weight loss. So I am going to give keto another shot and walk my butt off literally

I don't think I am going to be doing any "program" specifically. I read the Ketogenic Diet by Lyle McDonald and that is where I am getting my info from. That and I have been lurking out here for a couple weeks now

I am going to use a few guidline rules that seem to work for me as far as my diet goes when I am eating carbs. These are the rules of my current diet. at least 200g of protein, less then 30% fat and no starchy carbs or raw suger. These are the rules of the new diet I will be starting tommorow

First month minimum

NO more then 3000 cals @ day

NO more then the 20 grams carbs (total not net)

min 300g of protein

use healthy fats whenever possible

1 gallon of water min

Suppliments

Whey Cooler = cals 80 fat 0 carbs 0.5g
(I will only use this when I lift weights on monday, wed and fridays or in an absolute pinch.)

Mens 1 a day 2 times a day

Life Brand Salmon and fish oils efa caps = 1000mg 3 times a day

Good'n' Natural colon cleanser after 2 to 3 days of no movement
( these are the only thing I will use net carbs for as I will only take them every few days when or if needed) 1g net carb

Other wise I will be getting my carbs from diet pop .5g @ can and or green leafy veggies and mushrooms.

thats about it I will work it from there using the strips to see if and when I am in ketosis.

[heathershubby]

I use fitday to log my daily eats and it shows things like eggs having carbs do I count these or not. Ie what none carb carbs count towards the 20 grams? Also are there hidden carbs in any other whole foods I would not expect???

eggs, cheese or meat ?

[heathershubby]

This is really me even though I wish it was not

This is 2 weeks after my B day in 06 I weighed in at 488lbs on my Bday and 486 lbs on aug 1st when this picture was taken sorry if it hurts you eyes but I am working on it

[heathershubby]

I know its hard to see a difference still but this is June 4th I was down about 45 lbs at that point I think it was 443 lbs. I weighed in today at 438 lbs and will be taken pics tommorow as I do every month around the 4th or 5th.

June 1st down 45lbs

[heathershubby]

This is monthly from Aug , oct, nov, dec then june of this year you can see I had a bad go at christmas and put some weight back on and my face has not got back to where it was even though the weight has,. I was doing cardio and lifting then and am just gettin back to the workouts again.

[heathershubby]

Well I am about to go to the store for my first day of low carb shopping.

I will be picking up atkins even though my plan is not exactly atkins. From what I have read Atkins 72 is the closest the board has to my plan. I based it on a book called The Ketogenic Diet by Lyle McDonald.

Anyway I am off and have plans of eating many spareribs and chicken dinners. I absolutly love spare ribs with a little lemon and salt nothing else. I am trying to find recipes for cooking them without adding anything and not drying them out. I am going to try boiling them first then cooking them in the oven or broiler. I don't have an outdoor grill do to the fact that we live in an apartment above our church.

OK back later I will be posting measurements and weight after I weigh in.

[Lulu Belle]

It sounds like you're working towards setting yourself up for success! I look forward to seeing how you get along! Post often, it's so good to get your thouhts down!

[heathershubby]

Originally Posted by Lulu Belle

It sounds like you're working towards setting yourself up for success! I look forward to seeing how you get along! Post often, it's so good to get your thouhts down!

I was getting scared no one could see my journal but me

I am excited I have enjoyed eating so much today and with the exception of 1 hour of the day I have not really been hungry at all.

[heathershubby]

I welcome any and all comments these cals were spread out over 7 meals total. I know the cals are kinda high compared to what I have seen out here but I am 434lbs so its well below maintanence for me.

P.S. I will be trying to bring the fat sown and the protein up a bit but I am happy with today.

[Lulu Belle]

I think, (and i could be wrong, cause i'm not always right), if you are larger eating 1200 calories would be a bad idea for you. No matter what your weight there is a point that if your cals are too low you're not going to lose. It's very frustrating!! You seem to be doing a great job of figuring out fitday. I hate it, i can never get the amounts right and i get pissed off. Keep it up!!

[heathershubby]

Originally Posted by Lulu Belle

I think, (and i could be wrong, cause i'm not always right), if you are larger eating 1200 calories would be a bad idea for you. No matter what your weight there is a point that if your cals are too low you're not going to lose. It's very frustrating!! You seem to be doing a great job of figuring out fitday. I hate it, i can never get the amounts right and i get pissed off. Keep it up!!

I have learned to use the info from everything and custom it and also I use the gram measurement instead of serving.

Yeah I figure that I will stick between 2400 and 3000 cals to the best of my ability. I keep getting hungry around dinner time but I think its because we are at baseball everynight and I have been waiting to long in between lunch and dinner.

[NarcissisticFairy]

You look like you are doing great and have sorted a plan out that works for you, which is the most important thing! Congrats on having the guts to put up photos of yourself. I'm too scared to

[twinkerbell]

You are doing a good job; you'll be glad later on that you have these pics to go back and look at and compare!
Have a great weekend!

[heathershubby]

July 6th and 7th

This is the first day I have been hungry but I can feel in my head and body the switch to Ketones and I think that my body is just trying to get me to eat carbs. So I ate half of the usual carbs cause I am in charge lol.

Thanks so much nars fairy and tink

I have no prob with the pics except I hate how they look. I know I am getting down to 200 lbs so I will have lots more to come '




I just want to thank everyone for posting and I have a question for you more experienced low carb folks.

If I keep my carbs to a min latter ie/ after the first couple months would I be able to halve a small pc of dark chocolate as long as I didn't go over 20g carbs with it????

Or should I just never eat it because it is simple sugar?

I am not having cravings or anything and I would be able to eat just a little pcs.

thanks again.

[tryingtolose54]

Hey! Just wanted to jump in and tell you how great you are doing!!!

Chocolate question: There is a diet some peeps are following called the Thompson Low Glycemic Load diet where they eat 1 small piece of Lindt chocolate a day. You may want to do a search for it and read about it.

I personally get my chocolate fix by making the 3-minute Flourless Chocolate Cake. It is amazing that it looks and tastes like cake, but there is no flour.

3-Min Flourless Chocolate Cake
1 TBSP butter--softened
1 TBSP cocoa powder
1 egg beaten
1/2 tsp vanilla
1 TBSP cream
5 packets of splenda
1 tsp baking powder

I melt the butter with the cocoa in the microwave--about 20 seconds. Then add the rest of the ingredients. Pour into a bowl sprayed with Pam. Microwave about 1 min 20 seconds. Flip out onto a plate.

I make a cream cheese icing for it--2 oz cream cheese, 2 TBSP heavy cream, splash of Davinci Sugar Free Vanilla or splenda.

For crunchy eating: Sometimes I place a few pecans in the bottom of the bowl that I cook the chocolate cake.

Enjoy!
Nancy

[heathershubby]

Originally Posted by tryingtolose54

Hey! Just wanted to jump in and tell you how great you are doing!!!

Chocolate question: There is a diet some peeps are following called the Thompson Low Glycemic Load diet where they eat 1 small piece of Lindt chocolate a day. You may want to do a search for it and read about it.

I personally get my chocolate fix by making the 3-minute Flourless Chocolate Cake. It is amazing that it looks and tastes like cake, but there is no flour.

3-Min Flourless Chocolate Cake
1 TBSP butter--softened
1 TBSP cocoa powder
1 egg beaten
1/2 tsp vanilla
1 TBSP cream
5 packets of splenda
1 tsp baking powder

I melt the butter with the cocoa in the microwave--about 20 seconds. Then add the rest of the ingredients. Pour into a bowl sprayed with Pam. Microwave about 1 min 20 seconds. Flip out onto a plate.

I make a cream cheese icing for it--2 oz cream cheese, 2 TBSP heavy cream, splash of Davinci Sugar Free Vanilla or splenda.

For crunchy eating: Sometimes I place a few pecans in the bottom of the bowl that I cook the chocolate cake.

Enjoy!
Nancy

Thanks so much I will give the cake a try for sure and I am going to look into the Thompson diet too. I am a addict when it comes to learning about different WOE.

thanks again for the post

[heathershubby]

I posted this in my other forum where people are not always low carb friendly.This is the basic plan I will be sticking to for the next 3 weeks while I am busy on vacation. I will eat like this almost everyday with exceptions but will always be 20g of carbs or less.

This is the diet I will be following for the next 3 weeks

I have been eating less then 20 grams of carbs for a little over a week now. I didn't say anything cause I didn't want to hear all the crap about how much muscle I am losing

Anyway here is what it looks like and yes unfortunatly for the most part out of nessasity it is the same thing almost everyday.





The Simplicity Diet

Breakfast
3 extra large eggs
1 oz of cheddar cheese, 1 tsp parmesan cheese
4 tsp salsa

Snacks
(between meals)
Isomatrix Protein Matrix
2 scoops powder mixed with water

Lunch and Dinner
2 chicken breast
1 cup mixed salad greens,1cup baby spinach,
1 oz shredded cheese, 1 tsp parmesan cheese
2 Tbsp Kraft Classic Herb Dressing

Before Bed
Any 250 cal snack that has only fat and protein

Other rules or additions

Other Supplements
1 A Day Men?s Vitamin
Red Acid gen 2( 2 tabs with breakfast and lunch)
Yellow nEuphoria (3 tabs with breakfast)
With Breakfast, Lunch and Dinner
1 cap Life Brand Salmon & Fish Oils 1000mg (E.F.A ?s)
2 cap Good ?n Natural colon cleanse (fiber)
Daily
1 gallon of water
As much 0 cal artificially sweetened drinks (must drink equal amounts of water to other drinks in addition to the gallon)



The Simplicity Diet

The reason for this diet is because I wanted a healthy way to simplify my life for periods of time. I find the times I have a hard time sticking to a healthy eating plan is when I am away on vacation or have an extremely busy week. I am not a fan of eating the same thing day in and day out but this will be for a short time. I really believe, this diet will help me to stick to a plan. I will lose weight in a situation I would normally eat a lot of convenience foods and gain it.

The diet is a low carbohydrate version as that is one thing I am currently adhering to for certain reasons. I will be going back and forth between low carbohydrate and low fat diets at some point and will then develop a Simplicity low fat diet.

Although this is a high fat diet, It keeps saturated fat down to 15% of calories / no more then 30g.

The ease of this program comes in that all meals travel well with a little prep work and some Tupper ware containers. The seeming exception being the omelet however I will eat one cold, and most days I am somewhere I can make an omelet. I have a large cooler and a small cooler so when we go camping or away for a weekend I pack the big cooler and daily pack the small one out of it.

I will be spending time at a youth camp and my in laws and that is where the desire for this diet came from. I also think it is a great way to just tighten up your eating and cut fat while retaining muscle.

I will be starting it tomorrow July 9th and doing it roughly until august 1st.

Today is July 8th and I weighed in at 434 lbs. I have been eating less then 20g of carbohydrates a day for a week so I have already lost the water weight and will track my weight loss on 3 weeks of this plan.

Yes for all those who are wondering The Simplicity Diet (name) is a play on the Velocity Diet

I just needed an easy way to stick to good eating while away and this is it I hope.

Note I have been eating low carb for a little over a week but have not said anything because although I am eating plenty of healthy nutrient rich green stuff people hate low carb cause of its lack of nutrition.

I said when I started out here that I was going to have fun with losing this weight and I know that when I start eating carbs again I will gain some water weight till it levels off but I am ok with that.

I am eating slightly lower cals then I would like but it is very high in protein and I have a good cheat meal somtimes 2 a week.

Alright only posted this cause I have had quite a few pm's about what I am eating this month.

[heathershubby]

I ate a half a lb if bacon and now I feel like poop

I have been starving all day I think more emotionally then actually physical hunger.

My wife is gone for a week with my daughter and me and my son are still home. It has been great for hanging with my son but I miss my wife and baby and with nothing to do today the bordom and lonliness got to me.

[heathershubby]

Ok so I had a horible time on vacation which I was on for a month. the first couple weeks went great but then we went away and I was not ready to deal with eating low carb out of the house. I have since bought Dr.Atkins' New Diet Revolution. I was really tempted to get the older version but I am going with this first.

I Have been back on induction and have lost 9 lbs in 2 days. I weighed in today at 436.5 lbs which is pretty good. I was not able to weigh myself while on vacation but I am sure I hit the 420's before I went travelling. I will be there soon again I hope. I will post todays fitday and last nights fitday when I get home.

I have a question I am not sure of. I can't seem to find a clear statment in the book. When he is talking about 1g of fiber negates 1g of carbs is that for induction as well as OWL? I ask because I have been using a pizza sauce to make pizza burgs with mottzza cheese and sauce. The sauce has 4g of carbs per 1/4 cup ( it is the lowest I could find they vary greatly) but it also has 3g of fiber per 1/4 cup so should I count this as 1g or 4g of carbs? I know everyone does it different and I welcome all coments and answers but I am really trying to find out what the book says.

Thanks all

[heathershubby]

[cdn_gal]

Originally Posted by heathershubby

I have a question I am not sure of. I can't seem to find a clear statment in the book. When he is talking about 1g of fiber negates 1g of carbs is that for induction as well as OWL? I ask because I have been using a pizza sauce to make pizza burgs with mottzza cheese and sauce. The sauce has 4g of carbs per 1/4 cup ( it is the lowest I could find they vary greatly) but it also has 3g of fiber per 1/4 cup so should I count this as 1g or 4g of carbs? I know everyone does it different and I welcome all coments and answers but I am really trying to find out what the book says.

Thanks all

Depends on if you are doing Atkins 72, which is counting all carbs including fiber, or the Atkins New Revolution Diet, which you can subtract fiber...
Either way is perfectly fine, its up to you which plan is easiest for YOU...After all, it is all about YOU!!
I read in an previous post that you were going to try and cut the fat down some....May I ask why? Fat is your friend on Atkins, and will help you stay full longer, and cut down on all the "sugar" cravings etc... Dont be scared of it...Your daily counts should be somewhere around 65% fat, 35% protein and 5% carbs... I wouldn't even worry about how close you are to these totals right now...Continue staying under 20 carbs daily, (with the fat) with no sugar, flour etc... Trust me, the weight will start to fall off... Once your body adjusts to what you are doing now, then it will be the time to check out your daily totals and maybe tweak them a little, and continue on losing!!
Looking forward to getting to know you better and cheering you on!!!!

[heathershubby]

Thanks cnd gal I had put that I was going to start cutting down on the fat by which I meant saturated fat but I had not bought the book at that point and was trying to do it from memory. I have since bought the book and as you can see by my fitdays have no probs with the fat lol.

I am doing the new diet revolution so I will count the sauce as 1 then. Thanks for the answer and I am looking forward to getting to know you better as well. Thanks again for the help and supportive words.

[heathershubby]

OK Good news bad news today. I struggled last night and had 2 diet pepsi's. I was trying not to drink diet soda at all cause I am partial to the ones with aspertame thats the bad news the good news is I am still down another 1/2 lb today so that is 8.5 lbs since aug 1st when I started a proper induction.

I had miss counted and thought that it was 9 when it was 7 so I am correcting it lol

I weighed in at 444.5 lbs on July 31st Today I weighed in at 436 lbs so 8.5lbs total in 3 days with the late night slip up on the diet soda's. I will post fitday when I am done eating for the night.

[heathershubby]

Well the struggle is on with the diet soda still. I was drinking about 12 cans a day of diet pepsi and knowingly was and am addicted to it so I am gearing up to go by the book and slowly ween myself off.

I usually drink 3 before work , bring 5 to work and drink 3 or 4 when I get home. I am cutting them down 1 a week. I know it will take a while but I am getting good results still and I am really addicted to the point where it affects my behaviour ect. I tried cutting down to 2 or 3 cans a day and I could not handle it yet. I only brought 3 cans to work. I had 3 before work and will try to only have 2 after work. Then nest week cut 1 can from each section again.

The good news is I lost 2 more lbs today despite the addiction. I feel great had some leg cramping today so took an extra one a day as I cant afford the other supp right now.

oh yeah here is yesterdays fitday