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Weight Loss Forum / General Topics / May 2004Update after 4 weeks diet
Hello again 43 years old male at 6ft weighing 16st 10lbs at the start. Eating around 4000 calories a day before my diet. Sedentary lifestyle not helped by having numerous back operations. So my diet started and....... Weight over the last 4 weeks Start 16st 10lbs week 1 16st 2lbs week 2 15st 11lbs week 3 15st 7lbs week 4 15st 4lbs Weight continues to slow in loss, as expected. Expect it to drop further to around 1 to 2lbs per week. Diet as follows, slight variation does occur but in the main... Breakfast 50g Kellogg's Bran Flakes with skimmed milk (200cal) Small glass of fresh orange (pure orange nothing added etc) Lunch Two pieces of fruit Small potion of natural zero fat yogurt Main Meal 1 small jacket potato 2 or 3 potions of fresh veg (veg type changes each day) Piece / potion of Quorn fillet (meat substitute) OR Salmon OR Mackerel OR Chicken Low fat cottage cheese Late Night Snack 50g Kelloggs Bran Flakes Salad of all green leaves and peppers with few grapes and mushrooms and Extra Virgin Olive Oil. Supplements daily Vit A+D in halibut liver oil taken when eating Salmon or Mackerel (fat soluble) Selenium + Vit E Zinc Vitamin C Yakult (Lactobacillus casei Shirota) drink Water drank during the day and decaf coffee. Exercise done with an indoor cycle (can remain upright when using it and thus helps my back). Walking increased. I am happy with my weight loss and look forward to getting to 14st. Rate of weight loss is now slowing down even though the food intake is constant, as expected. I have noticed that my breasts have shrunk and not as flabby although my Pec muscles remain. My 36" waist trouser (not my waist I know that) are now slack on me and DO need a belt where before I had popped the button a few times :) I am still able to do bench work (weights) and some upright weights (though limited due to back issues). I do not feel that hungry and, might sound strange, have got used to hearing my tummy growl before I eat. Before I used to eat that often that I never felt hunger...!!! So now I am 15st 4lbs and look forward to seeing the 15st barrier soon broken :)  SignatureBest wishes Bob Bob, it sounds like you're doing great. My only thoughts on your diet are that I'd try to add a little more protein at breakfast and lunch. Maybe at lunch you could have one piece of fruit and a larger serving of yogurt, for example. And you might try adding whey protein to your cereal at breakfast. Protein will help you retain muscle as you lose fat. Chris 262/152/ (145-150) Bob, great choice of supplements given certain inadequacies of what is supplied by your diet. I personally think that cereals are not particularly nutrient rich, when you are restricting your calories it becomes more important to get more nutrient rich foods. Just keep an eye on how you feel, if you feel not so great, maybe revisit what you eat. ---------------------------------------------------------------------------- char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} "It's never too late to have a happy childhood." > Hello again > > 43 years old male at 6ft weighing 16st 10lbs at the start. That's exactly what I peaked at, 235lbs... I'm 36 though... > Weight over the last 4 weeks > [quoted text clipped - 6 lines] > Weight continues to slow in loss, as expected. Expect it to drop further to > around 1 to 2lbs per week. I started in mid-February of this year and decided to go for a steady 2lb/week rate. This has proved possible so far with a carefuly controlled diet, ie regularized portion control every day (few 'off' days), regular hydration (water retention makes daily weight measurements error-prone), and weighing in first thing (well, 2nd thing) in the morning. My peak loss has been 3.3 lb/week, and I have also 'stalled' at 0.3 and 0.8 lbs/week. I believe this is normal. Shooting for a 1-2lb/week loss rate is about right I think. The faster you lose (excepting ketogenic plans perhaps) the more muscle that gets broken down too -- not good! > Diet as follows, slight variation does occur but in the main... > > Breakfast > 50g Kellogg's Bran Flakes with skimmed milk (200cal) > Small glass of fresh orange (pure orange nothing added etc) Somewhat Reasonable IMHO, though I am following a low-calorie not low-fat diet, so I use 1% milk (skim isn't much different from water for me), and just drink water with breakfast. After cutting back my sugar intake I've experience almost zero hunger. Since I also appreciate the convenience and taste of moderately sweetened breakfast cereals (eg Life), I can't criticize your cereal choice, but some people do say that you can get a better macronutrient profile (ie better balance of fat-protein-carbs) with non-traditional breakfasts. I think Chris's post about more protein is very good advice. Substituting an orange for orange juice might improve your morning energy, since orange juice is essentially sugar water that loads your system with sugars faster than solid fruit. > Lunch > Two pieces of fruit > Small potion of natural zero fat yogurt Eat more protein here! I know it's counter-intuitive, but research is showing that low-fat dieting is NOT the way to go. Fat has more calories (9) per gram, but it is satiating, and the body needs it. What I do is try to never eat more carb grams than fat+protein grams in a meal. I do not low-carb, but avoiding excess carbs leaves more calories for good tasting "fatty" foods like smoked-flavored almonds. > Main Meal > 1 small jacket potato I guess some starch won't hurt. Seems like empty calories though. Potatos do have a good vitamin mix, but so does my multivitamin :) > 2 or 3 potions of fresh veg (veg type changes each day) > Piece / potion of Quorn fillet (meat substitute) OR > Salmon OR Mackerel OR Chicken > Low fat cottage cheese I've been losing 2lbs/week w/o avoiding fats . . . one potato has about 100 kcal, equivalent to 10g of fat. One thing in my diet is that I only eat stuff I'll want to eat for the rest of my life. Low fat cottage cheese isn't on that list. > Late Night Snack How late? I've read different things, but I think there's consensus around not eating too soon before sleeping. Metabolism slows during sleep, so excess calories then just get turned into fat. > 50g Kelloggs Bran Flakes Not sure you need the carb loading so late at night. > Salad of all green leaves and peppers with > few grapes and mushrooms and Extra Virgin Olive Oil. > Supplements daily > Vit A+D in halibut liver oil taken when eating Salmon or Mackerel (fat [quoted text clipped - 3 lines] > Vitamin C > Yakult (Lactobacillus casei Shirota) drink You might want to supplement with a good multivitamin. I take a A,C,E multivitamin with lunch and a B-complex with dinner. A multivitamin in the morning, too. > Water drank during the day and decaf coffee. Drink at LEAST 64oz / day. Not counting water you drink during exercising. > I do not feel that hungry and, might sound strange, have got used to hearing > my tummy growl before I eat. Before I used to eat that often that I never > felt hunger...!!! I haven't had a growling stomach yet. While everyone is different, mayhaps adjusting your intake away from carbs and towards more protein and fat (especially during the day) will even out your metabolism. > So now I am 15st 4lbs and look forward to seeing the 15st barrier soon > broken :) yup, weight loss, when it's happening at least, is pretty frickin' fun. Care must be taken to not overdo it and damage the body by not getting enough nutrients, losing too much muscle, or not drinking enough water to clean out the plumbing... Hello > Bob, it sounds like you're doing great. My only thoughts on your diet > are that I'd try to add a little more protein at breakfast and lunch. > Maybe at lunch you could have one piece of fruit and a larger serving > of yogurt, for example. And you might try adding whey protein to your > cereal at breakfast. Protein will help you retain muscle as you lose I have no doubt that you are right and will continue to look at the value of my food intake especially in terms of the protein content. > Substituting an orange for orange juice might improve your morning > energy, since orange juice is essentially sugar water that loads your > system with sugars faster than solid fruit. I am not sure of the difference, if there is one, in the way that fructose is assimilated by the body whether it is in fruit form or juice. What I do know is I like the pure orange juice. > Eat more protein here! I know it's counter-intuitive, but research is > showing that low-fat dieting is NOT the way to go. Fat has more > calories (9) per gram, but it is satiating, and the body needs it. Yes I agree and when I had written down and examined what I ate I too recognised the need to look at high quality protein foods to add to my intake. I think liver (right nutritional factor) will be added. > What I do is try to never eat more carb grams than fat+protein grams > in a meal. I do not low-carb, but avoiding excess carbs leaves more > calories for good tasting "fatty" foods like smoked-flavored almonds. This is something that I need to be aware of, that is the value of carbs within a diet. It surprised me a little of the carbs, due to the fructose, within fruits. > Not sure you need the carb loading so late at night. Late, for me, is around 9.30pm. Around three hours or so before bed time. > You might want to supplement with a good multivitamin. In my opinion there is very few multivitamins that I consider good. They usually have an imbalance of the B vitamins and considering the difference between fat and water soluble vitamins and the way that say vitamin E reacts with iron etc etc etc a multivitamin is something that I steer away from. I did once find a B complex vitamin made by a company called American Nutrition and that was B Stress-vite. It had a reasonable balance of the B vitamins and a good amount of PABA as well. > What I do is try to never eat more carb grams than fat+protein grams > in a meal. I do not low-carb, but avoiding excess carbs leaves more > calories for good tasting "fatty" foods like smoked-flavoured almonds. I suppose once you understand a relationship of the different aspects of nutrition and build them into your diet you have to then find the foods that contain that balance that is palatable and enjoyable to eat. After all a diet is for life :) Thanks to those that responded to my update Bob > Hello > [quoted text clipped - 5 lines] > is assimilated by the body whether it is in fruit form or juice. What I do > know is I like the pure orange juice. yeah, juice is tasty. I've read that eating fruit instead of juice spreads out the intake of fructose (IOW fruit has a lower glycemic index), but as long as you're not overloading your system it's not that bad I guess. Note that I've read that the liver can only process about 50g/day of fructose into glucose, the excess gets converted into fatty acids/cholesterol. Heh, you might want to try some protein powder in your breakfast oj... I was kind of reacting to your high-carb breakfast (~80g of carbs with the bran flakes, the milk sugars, plus the oj... I've found much dietary happiness by cutting down on the carbs...). Today I cycled 30 (flat) miles on nothing but a bowl of Life cereal, 1 oz of almonds, and 1/2 cup of vanilla pudding at the halfway point. > > Eat more protein here! I know it's counter-intuitive, but research is > > showing that low-fat dieting is NOT the way to go. Fat has more [quoted text clipped - 3 lines] > recognised the need to look at high quality protein foods to add to my > intake. I think liver (right nutritional factor) will be added. yuck. You actually want to eat liver? :) > > What I do is try to never eat more carb grams than fat+protein grams > > in a meal. I do not low-carb, but avoiding excess carbs leaves more [quoted text clipped - 3 lines] > within a diet. It surprised me a little of the carbs, due to the fructose, > within fruits. Fruits have a mix of fructose and sucrose (which is half glucose, half fructose). > > Not sure you need the carb loading so late at night. > > Late, for me, is around 9.30pm. Around three hours or so before bed time. Well, you're outpacing my loss rate, so whatever works! > > You might want to supplement with a good multivitamin. > > In my opinion there is very few multivitamins that I consider good. yeah, the one I take is a throwaway with breakfast. I expect to pee it out. > They > usually have an imbalance of the B vitamins and considering the difference [quoted text clipped - 3 lines] > Nutrition and that was B Stress-vite. It had a reasonable balance of the B > vitamins and a good amount of PABA as well. yes, this is why I take A,C,E with 1oz of almonds for lunch, and the b-complex with dinner. I'm not convinced this is the ultimate set-up, but it's probably not bad. > > What I do is try to never eat more carb grams than fat+protein grams > > in a meal. I do not low-carb, but avoiding excess carbs leaves more [quoted text clipped - 4 lines] > contain that balance that is palatable and enjoyable to eat. After all a > diet is for life :) 2lbs/week is enough loss for me. Since I'm exercising very regularly now, this just requires staying under ~2000 kcal/day. That's a LOT of food, now that my stomach has 'shrunk' on reduced portion sizes. I kind of worried about what I'm going to do to stop losing :) |
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