| RedRox
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| time is your ally! ;) |
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Mon Apr 14, 2008 2:45 pm |
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| sparky_Danny
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OK, I weighed myslef today and I am 180, which is one-quarter pound lower than last week. I went on vacation for four days, and I had a hard time following the diet strictly, and I didn't have a chance to exercise.
Now today I am back to my strict diet and exercise program.
I hope that I will start to lose weight again.
I know that this is not supposed to be a diet, but to me it is a real struggle to stick to my program and lose weight. The exercise I don't mind, but I am hungry alot, even with all of the snacks. I don't have cravings for carbs, I'm just hungry for anything.
Anyway, I could use something to keep me motivated.
I really want to drop another 13 pounds. So far I have dropped 24 since Thanksgiving.
Thank you for all of your encouragement. |
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Tue Apr 22, 2008 9:33 pm |
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| ladybugnessa
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| post your menus if you are hungry you might not be eating enough. |
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Tue Apr 22, 2008 9:52 pm |
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| sparky_Danny
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Thanks for the help!
Here is what I had today so far:
Breakfast: 1 whole egg plus two egg white omelet with 1 slice smoked turkey and sprinkle of lowfat cheese mixture, and a couple of cherry tomatoes. Coffee with soy milk.
Gym: 30 minute on elliptical machine, 1.68 miles recorded.
Morning snack: About 6 oz of strawberries with 1 wedge of Laughing Cow lowfat swiss
Lunch: Caesar Salad with chicken, no croutons of course, I went very easy on the dressing. Coffee with soy milk.
Afternoon snack: 1 large apple with 1 Tbsp peanut butter.
I have a headache now from appetite, but thank goodness dinner is soon!
Thanks again for your help and support. |
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Tue Apr 22, 2008 10:00 pm |
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| ladybugnessa
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OK let's look at what you're eating vs what the meal template says you should be eating. I am assuming that you are in phase 2
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http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=24136
Quote: How to adapt your meal plan - Phase 2
In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. You can now eat anything from the Phase 1 Foods to Enjoy list list as well as items from the Phase 2 Foods to Reintroduce list.
BREAKFAST
Quote: Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
1 whole egg plus two egg white omelet with 1 slice smoked turkey and sprinkle of lowfat cheese mixture,
note you are a bit high on protein here but that's ok
Quote: Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
a couple of cherry tomatoes
probably short on veggies if all you had was a couple of cherry tomatoes
Quote: Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
you had no fruit
Quote: Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
you had no starch
Quote: Milk/Dairy: 2-3 cups allowed daily (including yogurt)
you had some soy milk in coffee i'd bet about half a cup
Quote: Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)
did you use fat to cook your eggs? it's not required but it would be a good idea
LUNCH
Quote: Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
you had chicken you did not say how much
Quote: Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
salad is not a very filling veggie if it's just lettuce
Quote: Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
no fruit but you've had one as a snack so that's good
Quote: Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
no starch yet today this could be why you're hungry
Quote: Milk/Dairy: 2-3 cups allowed daily (including yogurt)
no milk here either that also will help with hunger
Quote: Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
you said you went very easy on the dressing what does that mean? fat keeps you full
DINNER
Quote: Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Quote: Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Quote: Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Quote: Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Quote: Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
Quote: SNACKS AND DESSERT: Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. A snack that combines protein (1 oz.) and vegetables is encouraged.
AM snack strawberries (not sure what 6 oz is in terms of volume) you paired it with cheese a very good choice
you had a second snack of an apple so that's two fruits and you paired it with peanut butter a good choice
Quote: BEVERAGES: Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.
where are you starches? you need to have some you should have at least one if you are having 2 fruits
how much water are you drinking
i think you need more veggies some more fat and some beans and more dairy. |
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Tue Apr 22, 2008 11:32 pm |
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| sparky_Danny
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Wow! Thanks for all of the help and encouragement ladybugnesa!
I really appreciate it!
It looks like I need to add more veggies and decrease protein for my breakfast.
I would rather have carbs from fruit instead of grains, so I am reluctant to add any grains. I have fruit for morning snack, afternoon snack, and dessert, so this might be enough carbs?
I don't use fat to cook my eggs, but considering the fact that my weight loss has plateaud, I am reluctant to add more fat.
For lunch, the Caesar salad is made in the cafteria, and it has lettuce, carrots, tomatoes, cucumbers, and chicken about 4 oz or so.
The salad dressing they put about four tablespoons on the side. I don't know what's in the dressing, but I try to limit myslef to 1/2 what they give, or about 2 tablespoons.
Last night for dinner I had some black beans (maybe 10-20) , along with two large cucumbers, my usual Progresso light southwestern soup (entire can), soybeans (maybe 5-10), snap peas (Maybe 10), carrot slices (maybe 1/3 of a carrot), and 1 pork chop (maybe 5 or 6 oz) , decaf coffee with soy milk (maybe 1/2 cup).
For dessert I had my usual ricotta part skim (1/2 cup) with strawberries (3).
I am not as hungry today, maybe it was just adjusting from vacation yesterday.
Thanks again for all of your help. It really got me thinking about everything I eat and what I can change to get my weight loss back going and avoid hunger.
Lately I have been stuck with a combination of hunger and very slow weight loss. Maybe I am building muscle. I know I lift heavier weights at the gym, so I will just be more patient with the weight loss.
:) |
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Wed Apr 23, 2008 3:01 pm |
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| RedRox
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FWIW, not eating enough calories can hinder weight loss just as much as eating too many. There's a margin of 500-1000 calories per day between caloric intake and expenditure that provides a healthy "weight loss zone" of 1-2 lbs per week. The tricky part is knowing how much you really expend as all calculators and monitors all provide "guesstimates" basically. Many people who are diligently watching calories find they start losing weight again when they start eating more calories and more food instead of less.
here is one such online calculator, although I think the real value of this page is the text underneath the calculator section, so be sure to scroll down! ;)
http://www.freedieting.com/tools/calorie_calculator.htm |
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Wed Apr 23, 2008 3:40 pm |
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| ladybugnessa
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Red says it so nicely.
I'm mean. YOU'RE NOT EATING ENOUGH! |
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Wed Apr 23, 2008 3:55 pm |
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| sparky_Danny
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Thank you very much for all of your great help!
I read that website and it contained interesting information about how not enoughing food can cause weight loss to plateau.
Today I moved my belt buckle up a notch, so I know that is a very good and important sign!
I'll continue to make adjustments to decrease my hunger and speed my fat loss.
Thanks again, and I will keep you posted! |
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Thu Apr 24, 2008 5:24 pm |
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| sparky_Danny
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Today's update, I weighed in at 178.75 pounds, a one and one-quarter pound weight loss from last week. Yeah!
So far I have lost 25 pounds since Thanksgiving, and I have 12 pounds more to lose. So that is great!
However, I have only lost 3.75 pounds in the past 5 weeks so my weight loss has definitely slowed. I am not sure what else I can do to speed my fat loss, other than just be patient.
I now add salsa to my breakfast eggs, which already contains tomatoes and peppers and onions, to save time preparing all of these veggies myself every morning, and it tastes great! I checked the label and there is nothing bad in the salsa I am using. I use three heaping tablespoons of salsa with my omelet.
Today for my morning snack I had 10 strawberries and 0.8 laughing cow, and I was still hungry so I had four more strawberries and I finished off the laughing cow wedge.
This got me through to lunch. I forgot to mention that the lunch salad I eat at the cafeteria comes with parmesan cheese. I doubt it is made from lowfat milk, but I don't want to give it up because it tastes great with the salad and I like the extra protein with my lunch.
This past weekend I had all of my meals at home, which is rare, but it is really nice because it allows me to control exactly what I am eating.
For Saturday dinner I treated myself to a mixed nut addition to my chicken salad dinner. It was the only nuts I had for the day so it fit the SB diet plan, and I really enjoyed having the nuts as a weekend treat instead of eating out. I probably had about 11 nuts or so.
I think if I just stick with this plan, eventually I will reach my goals.
Thanks again for everybody's help! |
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Mon Apr 28, 2008 5:26 pm |
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| sparky_Danny
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Last night I went to a restaurant and ate steak.
I didn't eat anything else for dinner.
What to do when at a restaurant?
There were very few menu options that I liked that fit the south beach diet.
THe only other options were fish, which I don't like, chicken stuffed with some breaded something or other, veal osso bucco, and pasta.
I think the steak was okay but I wish it was easier to eat out on this diet. |
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Wed Apr 30, 2008 6:46 pm |
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| ladybugnessa
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i think it depends on where you go as to how hard it is.
also FISH is often a good bet.
I can tell you honestly that i could make a meal at just about anywhere and keep it pretty beachy.
did you know they butter steaks before they grill them? |
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Wed Apr 30, 2008 7:02 pm |
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| sparky_Danny
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No, I don't know how they prepare steaks in restaurants.
I forgot to mention that the dinner was a business dinner, and that I did not choose the restaurant.
Thank you very much for your help! :)
I really appreciate it! |
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Wed Apr 30, 2008 10:47 pm |
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| RedRox
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| But it's good info to know. So if you are at other places, you can order it without the butter. My MIL does this as japanese steak houses. She has specific dietary requirements and her stuff is always cooked off to the side according to her requests. There is nothing wrong with asking food that is cooked to order (like steaks) to be cooked the way you want them to be cooked. It's no different than asking it to be cooked "medium rare", just "medium rare and no butter if you use butter". The fact that it was a business dinner or that it was picked by somebody else is kind of irrelevant. Steakhouses and american grill type places are usually easier than a lot of other places to keep it relatively beachy. If nothing else works, the grilled chicken ceasar salad without croutons almost seems to be a universal option these days as well. Like anything else, it gets easier the more you practice! :) |
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Thu May 01, 2008 12:40 am |
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| sparky_Danny
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Yes, thank you for the information about the steak. If I ever order steak at a restaurant again I will be sure to ask for no butter -- I sure don't need any extra butter in my diet! You really are helping me a lot with all of your great suggestions!
The grilled chicken caesar salad with no croutons is a great idea. Whenever I eat out I look for the salad entree to order. It is strange that the restaurant I went to the night before last had no salad choice at all as an entree. I guess we just have to make the best of every situation. At least I was able to get back on the diet 100% yesterday, so I will just write that one down as an occasional oops and move on.
Thanks again for all of your help!
I know we can all succeed on this diet plan! |
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Thu May 01, 2008 4:45 pm |
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