0

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Does my plan make sense?

Answered on September 12, 2014
Created May 16, 2012 at 12:35 PM

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.

Thanks!!

1144bcd270d99a61c2bc6a23f6290d46

(234)

on May 18, 2012
at 03:21 PM

Mandy, if you google lowcarb, there are a lot of mainstream LC sites that have useful information. I didn't know about the fiber subtracting at first either. Also, many sites will suggest upping your carbs/allowing a snack if you are having horrible adapting symptoms at first. It can take 2-6 weeks for the body to fully adapt to a keto diet. Plus, everyone is a little different so some can eat more or less carbs while on LC, which does make it frustrating trying to figure out. Let me know if you need any support, I know it's a struggle! pinkalicious@hotmail.com :-)

77877f762c40637911396daa19b53094

(78467)

on May 17, 2012
at 05:30 AM

We can only go on the information that you provide. In the other thread, you made no mention of struggling to lose the weight for 6 years. In fact you made no mention of trying to lose weight before if you had ever weighed more. It looked like you had got 10lbs over your desired weight and just wanted to get back to where you were before. That's why I simply suggested "Less". The more relevant information you provide, the more likely you are to get the answer you need. Anyway, good luck. I'm sure you will find a way, here.

77877f762c40637911396daa19b53094

(78467)

on May 17, 2012
at 05:28 AM

We can only go on the information that you provide. In the other thread, you made no mention of struggling to lose the weight for 6 years. In cat you made no mention of every trying to lose it before at all or if you had ever weighed more. You just looked like somebody that had got 10lbs over their desired weight and just wanted to get back to where they were. That's why I simply suggested "Less". The more relevant information you provide, the more likely you are to get the answer you need. Anyway, good luck. I'm sure you will find a way, here

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 11:40 PM

Me too! It's so frustrating. I'm glad someone can relate!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 16, 2012
at 11:01 PM

haha. +1 Warren .

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 09:28 PM

Mixing with avocado sounds delicious!

61844af1187e745e09bb394cbd28cf23

(11058)

on May 16, 2012
at 09:20 PM

I've eaten it straight out of the can (the looks I get when someone comes into my office and I have a fork sticking out of a can of fish are priceless), I've mashed it with avocado and eaten it with celery and carrot sticks, made a salmon patty with a little coconut flour and olive oil, fried it in coconut oil, then eaten it with a fried egg. I've also thrown it into a salad. So many possibilities!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 09:10 PM

Yes, it is only ten pounds, but I've been trying to lose it for 6 years. If it were simply a matter of calorie restriction, I would have lost it within two months of trying. It's more complicated than that. I had two babies within two years and my hormones have been a mess ever since. I've worked hard on getting the medical stuff worked out, worked hard on working out, and now I'm trying to figure out my diet so I can look and feel my best. If you sincerely thought I had never thought to "eat less," then I'm sorry I got defensive. Your answer came off as you just trying to be a jerk.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:55 PM

I bought a can of wild caught salmon recently. I'm not sure how to use it though...maybe in a cobb salad or something?

77877f762c40637911396daa19b53094

(78467)

on May 16, 2012
at 08:52 PM

You're only trying to lose 10lbs. It doesn't take a special diet to do that. Just eat a little less.

61844af1187e745e09bb394cbd28cf23

(11058)

on May 16, 2012
at 08:38 PM

I pick up tins of salmon and sometimes sardines from Trader Joe's for reasonable prices. Check your local market, just make sure you read the labels. I picked up some from a grocery store that had nasty ingredients in it.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:34 PM

Thanks, pinkpants! Where did you hear that you can subtract the fiber from the carbs? I've never heard of that. That would make things easier! Good luck to you too! Sounds like you're figuring everything out. I find the experimenting is really frustrating! I'm pretty fatigued on day 3 vlc. I'm not sure it's something I want to do for more than a few days. Thanks again for taking the time to respond!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:28 PM

I don't eat red meat or pork (except bacon). I like the idea of planning ahead though. I always have left-over chicken, but salmon is expensive! Definitely plan to cook my eggs in butter..

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:26 PM

I don't usually eat when I'm not hungry. I have tried IF and like it, but it isn't something I'd want to do all the time.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:25 PM

By the way, I had bacon with my lunch and I haven't been hungry all afternoon.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:24 PM

I don't eat red meat (as of now). I like the idea of cooking my eggs in oil instead of hard-boiled. I really wasn't intending on eating 1200 calories, I was shooting for 1800, but I couldn't get there without increasing carbs or eating straight fat. Cooking in oil should help, thanks!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:22 PM

I said your answer was unhelpful because I was asking specifically what to eat to lose, not how much to eat. I'm not sure what's funny about that. I might not have worded my question perfectly, but I do know that your answer was unhelpful. I don't know why you'd need to jump on this question in order to tell me you think the situation is funny. I don't think it's funny at all.

1144bcd270d99a61c2bc6a23f6290d46

(234)

on May 16, 2012
at 06:30 PM

Also, when you lowcarb, the ratios should be more like 60+% fat, 35% protein, and 5% or so carb.

0a819d945f30ae46a104d7a14e50e739

(105)

on May 16, 2012
at 04:57 PM

To feel satiated, you really just need to eat more, plain and simple. Your body is telling you something. If you restrict calories that much you won't lean out, you'll lose muscle. Eat more bacon or sausage in the morning. Cook your eggs in butter and coconut oil. I hoep this helps.

65bf1ca7071028018c6d8305d0ddcd76

(3049)

on May 16, 2012
at 01:31 PM

I understand you don't want to go the coconut oil route, but how about eating fattier cuts of meat? Perhaps bacon with your eggs, a bit more salmon at lunch (add bacon to that as well?), make a pot roast for your lunch (as leftovers) and for dinner?

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5 Answers

best answer

0
61844af1187e745e09bb394cbd28cf23

(11058)

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.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:28 PM

I don't eat red meat or pork (except bacon). I like the idea of planning ahead though. I always have left-over chicken, but salmon is expensive! Definitely plan to cook my eggs in butter..

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 09:28 PM

Mixing with avocado sounds delicious!

61844af1187e745e09bb394cbd28cf23

(11058)

on May 16, 2012
at 09:20 PM

I've eaten it straight out of the can (the looks I get when someone comes into my office and I have a fork sticking out of a can of fish are priceless), I've mashed it with avocado and eaten it with celery and carrot sticks, made a salmon patty with a little coconut flour and olive oil, fried it in coconut oil, then eaten it with a fried egg. I've also thrown it into a salad. So many possibilities!

61844af1187e745e09bb394cbd28cf23

(11058)

on May 16, 2012
at 08:38 PM

I pick up tins of salmon and sometimes sardines from Trader Joe's for reasonable prices. Check your local market, just make sure you read the labels. I picked up some from a grocery store that had nasty ingredients in it.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:55 PM

I bought a can of wild caught salmon recently. I'm not sure how to use it though...maybe in a cobb salad or something?

3
77877f762c40637911396daa19b53094

(78467)

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.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:22 PM

I said your answer was unhelpful because I was asking specifically what to eat to lose, not how much to eat. I'm not sure what's funny about that. I might not have worded my question perfectly, but I do know that your answer was unhelpful. I don't know why you'd need to jump on this question in order to tell me you think the situation is funny. I don't think it's funny at all.

77877f762c40637911396daa19b53094

(78467)

on May 17, 2012
at 05:28 AM

We can only go on the information that you provide. In the other thread, you made no mention of struggling to lose the weight for 6 years. In cat you made no mention of every trying to lose it before at all or if you had ever weighed more. You just looked like somebody that had got 10lbs over their desired weight and just wanted to get back to where they were. That's why I simply suggested "Less". The more relevant information you provide, the more likely you are to get the answer you need. Anyway, good luck. I'm sure you will find a way, here

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 09:10 PM

Yes, it is only ten pounds, but I've been trying to lose it for 6 years. If it were simply a matter of calorie restriction, I would have lost it within two months of trying. It's more complicated than that. I had two babies within two years and my hormones have been a mess ever since. I've worked hard on getting the medical stuff worked out, worked hard on working out, and now I'm trying to figure out my diet so I can look and feel my best. If you sincerely thought I had never thought to "eat less," then I'm sorry I got defensive. Your answer came off as you just trying to be a jerk.

77877f762c40637911396daa19b53094

(78467)

on May 16, 2012
at 08:52 PM

You're only trying to lose 10lbs. It doesn't take a special diet to do that. Just eat a little less.

77877f762c40637911396daa19b53094

(78467)

on May 17, 2012
at 05:30 AM

We can only go on the information that you provide. In the other thread, you made no mention of struggling to lose the weight for 6 years. In fact you made no mention of trying to lose weight before if you had ever weighed more. It looked like you had got 10lbs over your desired weight and just wanted to get back to where you were before. That's why I simply suggested "Less". The more relevant information you provide, the more likely you are to get the answer you need. Anyway, good luck. I'm sure you will find a way, here.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 16, 2012
at 11:01 PM

haha. +1 Warren .

1
1144bcd270d99a61c2bc6a23f6290d46

on May 16, 2012
at 06:27 PM

Hey there,

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!

1144bcd270d99a61c2bc6a23f6290d46

(234)

on May 16, 2012
at 06:30 PM

Also, when you lowcarb, the ratios should be more like 60+% fat, 35% protein, and 5% or so carb.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:34 PM

Thanks, pinkpants! Where did you hear that you can subtract the fiber from the carbs? I've never heard of that. That would make things easier! Good luck to you too! Sounds like you're figuring everything out. I find the experimenting is really frustrating! I'm pretty fatigued on day 3 vlc. I'm not sure it's something I want to do for more than a few days. Thanks again for taking the time to respond!

1144bcd270d99a61c2bc6a23f6290d46

(234)

on May 18, 2012
at 03:21 PM

Mandy, if you google lowcarb, there are a lot of mainstream LC sites that have useful information. I didn't know about the fiber subtracting at first either. Also, many sites will suggest upping your carbs/allowing a snack if you are having horrible adapting symptoms at first. It can take 2-6 weeks for the body to fully adapt to a keto diet. Plus, everyone is a little different so some can eat more or less carbs while on LC, which does make it frustrating trying to figure out. Let me know if you need any support, I know it's a struggle! pinkalicious@hotmail.com :-)

1
Dc7c704e93deb37d38d6574a2a5270c9

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.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 08:26 PM

I don't usually eat when I'm not hungry. I have tried IF and like it, but it isn't something I'd want to do all the time.

0
D613cc4b9409009d5735a23e9fec5886

(143)

on May 16, 2012
at 11:18 PM

Men always think its easier to lose 10 lbs - maybe it is for men. I've been gaining and losing the same 10-15 lbs. over and over. It's freakin' hard to find out what ratios work for each individual person, I can relate.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 16, 2012
at 11:40 PM

Me too! It's so frustrating. I'm glad someone can relate!

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