I've asked some questions recently re: how to to lose the last 10lbs, lean out, etc. I've decided to try to get below 50g carbs for a few days (this is day 3) and then try to stay below 75 or so until I'm to my goal. I'm also cutting back on fat a bit (just a bit). I've been feeling really hungry and I wanted to see if I could get some advice. Here is what I had yesterday, previous two days are very similar:
Breakfast- two hard boiled eggs, 1/2 avocado, coffee with cream Lunch- salmon (leftovers only about 2oz), cucumber, mushrooms, spinach, 1t olive oil Snack- chicken, cucumber Dinner- roasted chicken, kale chips, broccoli w/ ghee, decaf w/ cream
That put me at 1200 cal, 81 fat, 50 carb, 203 protein or 41%fat 48%protein 11%carb. When I checked how many calories I should be getting a day, it said to maintain my weight I'd need 2400. I planned to restrict by about 600 calories, but I can't get anywhere near 1800 calories without going up in carbs unless I eat straight coconut oil. I know some will advise that I do that, but I am trying to not go overboard with fat.
So, my question is, does my plan to do <50 carbs for a few days and then move to <75 until goal make any sense? And, does my menu look decent? Any advice on how to feel more satiated? I'm having trouble figuring out what exactly to eat when I'm feeling hungry. I would normally reach for a piece of fruit or some nuts, but that's out while I'm doing vlc.
For background: I'm 33yr, 143lbs, and 5'4. I do xfit, but I'm easing up over the next couple of weeks b/c I need a break. Also, I don't eat red meat or pork (except for bacon). I can share my reasons if you're really interested, but it's not relevant.
asked bytwochickadeez (2022)
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on May 16, 2012
at 03:16 PM
Increasing the fat content will help you feel satiated longer. You don't necessarily need to eat straight coconut oil, but why not swap your roasted chicken for a rib-eye? Like Jen suggested, a pot roast for dinner with leftovers for lunch. They cook up beautifully in the crock pot. Cook more salmon so you have more leftover. Fry your eggs in grass-fed butter or coconut oil instead of hard-boiling them. Add some bacon to your menu.
on May 16, 2012
at 08:11 PM
Oh this is funny. When I suggested that you eat less in that other thread, you said that my answer was unhelpful but here you are, eating less.
on May 16, 2012
at 06:27 PM
I have been experimenting with diet for almost the last year, starting with SAD choices and gradually moving towards paleo just on what made me feel better and more full. Started hardcore paleo about a month ago. I've been losing weight and have noticed a few things that help me feel full on fewer calories, basically more fat and protein. Last month I've been doing 50g of carb a day or less as well. I also try to get enough fiber everyday as well. When you lowcarb, you need to eat lots and lots of fat because that is what your body will run on and it helps you stay full.
A typical day for me is Breakfast: 3-4 eggs cooked in coconut oil, an entire avocado, almond milk, a few berries. Lunch: salmon 6-8oz, couple cups of broccoli. Dinner: turkey patty, fish oil (a whole tablespoon) maybe more veggies/almond butter or a few berries, depending on carbs left. Not sure on calorie count for the day but it would be around 1300-1500 guessing but I am not hungry.
Eating a high protein, fatty breakfast helps. I think you should increase your fat to help feel more full as well as eat more fiber-licious veggies and fruits. Easy low carb sources that I love are avocados and almond butter. When you lowcarb, you can subtract the fiber grams from the carb count as well, which allows you to eat more carbs (just make smart fiber-rich choices). Berries (raspberries are highest fiber & help satisfy my sweet tooth while low carb), broccoli, and avocado are staples I eat everyday. I do measure and weigh all my food (I know a paleo no-no) because I think if you are struggling with the last 5-10lbs and watching carbs, you need to be really careful. Eggs and salmon are great fatty choices as well.
Sidenote, you will lose 3-5lbs initially from lowcarb when the glycogen water stores in your body are used up...and that 3-5lbs will come back when you go to higher carb. I really struggled with low carb (fatigue mainly) and have since decided it may not be the best for me. I am now experimenting with increasing my carbs to a level that works for me. Good luck!
on May 16, 2012
at 04:50 PM
Instead of "3 squares and a snack" try intermittent fasting. Eat when you're hungry, don't eat when you're not. The food you eat when you're not truly hungry, is food your body didnt ask for.