Phase 1 and no weight loss!

[sharon030161]

I just finished up my phase 1 stage and have not lost anything at all. I weighed myself today after 2 weeks and my weight is still the same as it was when I started.
I followed everything to the letter of the program, now I am so discouraged and wondering if this program is really going to work for me at all.
I have been reasoning with myself saying maybe it's my hormones? I can tell I have lost some inches but still discouraged that my numbers on the scale didn't
move. Should I stay on Phase 1 or continue on to Phase 2?

Any input is appreciated.
Thanks.

[Magna]

Even though your scale numbers didn't go down, the fact that you lost a couple of inches probably means that you lost fat. The number on the scale can be affected by so many things other than fat, that it's not very reliable as a short-term indicator. Your appearance and measurements are more reliable.

You should definitely move on to phase 2. You probably wouldn't lose any more weight than you would moving into phase 2, and you need the healthy foods in phase 2. Also, you need to learn how to eat in the long-term.

[Kimboroni]

Just to add to that, p2 is the main diet where people lose most of their weight. P1 is only to help get them ready for p2 (by breaking the bad carb craving cycle)-- p1 is kind of the equivalent of a coat of primer paint. It really helps the real paint "stick," but you wouldn't want your wall to look like that for very long.

You could post some sample days of your meals and snacks for some critiques if you want.

[sharon030161]

Thanks Kimboroni I appreciate your input.

[kikimmountain1]

I concur with the other comments and would encourage you to move on to phase 2 as scheduled.
I had a similar experience. Phase 1 not an ounce lost. Clothing fit better, though.
Weight loss began with Phase 2.

[tjensen8]

I agree with all the discussion. After 11 days of following P1 perfectly, including exercising at least 3 days a week, I have had no weight loss. This is much different than my last experience with SB about 8 years ago. I lost quickly then. I think my body has just aged/changed & weight loss is not as quick a process. I am going to move onto P2 & just be patient & carry on. I do feel good, have less cravings & clothes seem to fit slightly better, so it's all going in the right direction. I also don't have a lot to lose--maybe 15 lbs. I thought it would be easy to get off, but I guess that's what aging will do to you!

[cathyhudson]

This is the fear I am beginning to have! Here's my basic menu and stats. Help!

Breakfast

1 cup of v-8, 2 hard boiled eggs, 4 oz of cottage cheese, 2 stalks of celery, 6 oz of nonfat plain greek yogurt. 2 cups of coffee, sugar free and non fat creamer.

Lunch

Large salad with lettuce, green (cubanelle) peppers, tomatoes, non fat cheddar cheese and few kidney beans and light tuna or canned chicken. With blue cheese dressing (13-16 grams of fat-1 gram of sugar)

snack varies depending on my exercise schedule. If I have exercise class right after work (4pm) I have a quick mozzarella cheese stick with a handful of peanuts) or if I have exercise class later, I go home and have a larger snack. I sometimes have cheese stick, celery, 2 tablespoons of peanut butter (NO sugar added), JUST peanuts, organic. Another yogurt. Then after exercise class I have a cup of garbanzo beans (chick peas).

Dinner (can tend to be late)

Depends of what I cook for my family. But, usually, pork boneless ribs, OR 93% fat free hamburger meat, chicken breast, ham, beef cubes or steak and 2 cups of asparagus.

Now, I think that my breakfast might be too big, but I can't be hungry in the am before lunch. NO time to eat and if I am hungry I will hunt down chocolate and eat it. Im a teacher, I need my energy right up until lunch. After lunch has some down time. Morning is go go go. I also think my salad dressing has too much fat, but not saturated fat. I do think I tend to eat too much after school, if exercise class is later. I also probably eat too much fatty meat (like the pork). I'm also considering cutting out the greek yogurt. I am scheduled to officially go off phase 1 next thursday. I kind of had to "phase into" phase 1. But I have been no "bad carbs" for two weeks on thursday.

My breakfast and lunch haven't changed but my day to day afternoon and evening can be different. If this food list looks ok, it might be some day to day stuff that I can't really recall right now and I can post more often. But this is pretty accurate.

I did do south beach before and lost 7-8 pounds on phase 1. Then lost 30 altogether. Phase 1 was super helpful breaking my addiction to convenience style carbs (toast, sandwiches, etc) and I have not gone back to eating too much of that stuff. This time around it's more about snacking on the weekends and probably drinking (i have had no alcohol for two weeks).

I have been super into exercising. I have been taking a two time a week exercise class for about 6 weeks and two weeks ago joined a gym. Last week, and the week before, I worked out every day (for an hour, pretty strenuously) AND went skiing on saturday once and ice skating once. I thought with all of this exercise, I had to be burning calories!

I know all of that exercise can lead to muscle weight and that would be ok, but my clothes are NOT looser at all!

I weighed 150 when I started. (gained 7 pounds in Key west on vacation!) Last week I weighed 147. Whoo! (I thought) This week I weigh 149. What happened!?

I want to get to 130. I am 46. I haven't had my period in a long time, over 6 weeks I think. I could be menopausal. (hormones?) My husband had a vasectomy so if I'm pregnant.....awkward! Seriously, its doubtful I'm pregnant, but my husband did not ever get checked to make sure the vasectomy was a success. Apparently, it's awkward to do that in a cup. lol Sorry if TMI! haha

What do you think I should do? Still phase 2 on thursday? Muscle weight? diet recommendations? hormones?

[Kimboroni]

Well, there pretty much has to be something hormonal going on if you haven't had your period in 6 weeks, so I imagine that must have quite a bit to do with it.

Some other comments and observations:

The main purpose of p1 is to break the bad carb craving cycle, not weight loss. And people just don't usually see the same water weight loss on the second time of doing p1.

That is a huge breakfast. Probably a little too high in protein-- your body can only use so much at once. Maybe if you swap out some of the high protein foods for something with more carbs (like some oatmeal or toast as you move into p2). And Greek yogurt is fine, but it is higher in carbs and lower in the low glycemic milk sugars that dairy is good for. But there's also something to be said for a breakfast that works for you by keeping you going and keeping you out of the bad stuff.

Blue cheese dressing is not great for SB. If you're eating a lot of those types of things (like the fatty meats, etc.), that could be part of the problem. I know you said the dressing isn't high in sat fat, but that kind of comes with the territory with blue cheese. Using the SB Good Fats/Good Carbs Guide as a resource, blue cheese dressing is a Limited choice, which means about once a week. I think one of the big issues is that even if the stats on the bottle don't look too bad for 2 Tbsp, it's so thick that's it's pretty difficult to stick to 2 Tbsp.

it also looke like you're overdoing some of the foods with limits, like nuts/seeds, cheese, and beans/legumes.

It sounds like you're doing great with your exercise. it's probably a little soon to have any muscle gain. But if you have sore muscles, those tend to retain water as they heal, so you will weigh more and maybe even feel a little bloated in those areas.

i would still move to p2. Just start looking at some of the foods that you could be overdoing without thinking about it. And keep at the exercise. You''ll need to settle in for the long haul with a healthy lifestyle. And you might want to see your doctor about the period issues.

[cathyhudson]

Thanks! Awesome reply. Alot of this is stuff that I kind of figured out last night after looking through the FAQ stickies on this board. (insert sheepish grin) But it's so nice to have someone verify it. Also my friend, who is super into nutrition and health, said the exact same thing about my breakfast and I can't wait to tell her because she is one of those "I don't like diets, so I don't like sbd" people! But she is 25, a runner and pretty much probably burns calories when she sneezes.

I can skip the eggs (because I worry about cholesterol at my age anyway) and have oatmeal instead. I will also try to skip the cottage cheese if I can and use that instead of a cheese stick. I have fallen in love with the taste of cottage cheese now. I used to hate it. It's funny how that happens!

I'm not eating alot of fatty meat, but...idk, I will watch that. It's really hard when you are also cooking for a husband (well, he doesn't need the fatty meat either) and two slightly underweight teenage boys!

No more blue cheese dressing.

Too many nuts? Well, if I have peanuts with a cheese stick, I generally don't have peanut butter.

Too many beans? I only have a handful in my salad because much more than that.....well, that is just not fair to my students. Is a cup of chick peas to much? I can start putting a smaller amount in my salad instead. I was eating the beans to avoid the headaches that I got on phase 1 last time. I can cut back if I add in some other carbs like oatmeal.

Speaking of oatmeal...I really want to have that in the morning because I have been eating eggs in some style almost every day for like 3 years. Sick of them. But oatmeal generally doesn't fill me up and also super sad that sbd has still not yet come up with an instant variety of oatmeal. Has anyone found an oatmeal that is ok? Quaker instant Weight Control oatmeal has no added sugar in the ingredients list and has only 1 gram of sugar, also 29 carbs. 3 g of fat.

Water weight for sore muscles, thanks! They are a tiny bit sore. I know that I work out strenuously for me and I feel it in my muscles, but I don't usually have sore muscles the next day. I never have, no matter how hard I might use them. shrug.

[cathyhudson]

oh, and FAQ stickies also said that if exercise was a bit part of the plan (and it is, going from practically NO exercise, except walking and biking around key west!) to strenuous 1 hour 5 days a week exercise is huge for me) then to skip phase 1 and go right to phase two. It said I need the extra carbs to maintain a strenous work out. Should I wait to go on phase two until thursday or go on it now? (picture me right now with oatmeal in one hand and eggs in another? I'm hungry.) haha jk. So far, I think the phase 1 was helpful for me to get jump started and kick in the self discipline which has been lacking. I have tried in the past year or so to go back to phase 2 with no success.

[Southern_Charm]

Im not a pro at the south beach diet. (Just been on it for 2 months) but we're doing really well. But I noticed a week or two where I didnt loose and I took notice that I thought during that span that I was overdoing it on beans and cheeses and I love the Natural p nut butter. And Id have it most days during the week. Though a serving a day was allowed, Ive been trying to have it maybe a few times a week and work in other things and not get soo attatched to having that all the time. Its good fats and a good protein sorce but is higher in calories than maybe some other choices that would give the same nutrition.
But I watched those areas and the next week I saw a boost in my loss.

But I think you already have found all your answers. :O) I was going to suggest many of the same ideas. Switching to a diff dressing.. We tend to go towards the vinegretts. They seemed to be the all around best choice. (But not that you Have to have those). Another thing I have grown to LOVE on the SBD is the laughing cow cheeses...( I always loved any cheeses anyways) but Ive been cutting back and trying not to have too many servings a day. When you have a little cheese on your eggs at breakfast, or a cheese as a snack and cheese some where else during the day, seems like I was overdoing it some. So, Ive tried to not have more thatn two servings of cheese a day and try to work in other options for snacks and such.

I agree with the breakfast seemed a bit big. We dont like the cooked plain oatmeal either. What I do in lieu of eggs on occasion (though we love our eggs) is to have the Allbran cereal. I have just about a cup of it, some times in lieu of the eggs and sometimes with my eggs and v 8 juice or something. And it seems to really fill me up. I might even have it for a snack on occasion. To me it tastes suprisingly good. It has a good texture and kind of has a sweet taste to it. Far better than I would have expected from a Bran cereal. Perhaps that could be another breakfast option.

Ive really taken to eating the sugar free 5 calorie jellos alot. They are a nice snack, or a nice "sweet treat alternative" and are an easy fast add on to my lunch when I need/want something a little extra.

You mentioned you were a teacher, My husband is also and he is doing the SBD with me. He packs the string cheese alot for his snacks because they are quick and easy to eat. He also takes fruit with him as well. Would you have time enough during the day to have a quick string cheese or piece of fruit between classes? Perhaps maybe even take some of the small cans of v-8 or the Campbells tomato juices? Those may help to give you a quick kick and snack during the day? You could even pack a few in a insulated lunch bag with the ice packs to help keep them cool and have them near your desk. ( thats what I do at my job :O)

Good luck to you. Sounds like you've already found the "possible areas" to tweak. Moving on to Phase 2 might help you more. For us, I found phase 2 and the meal planning and snack planning much much easier. With the extra options its been very easy and helpful to just have a quick piece of fruit during the day as an easy snack.

Best of Luck to you. And perhaps that All Bran would be another good breakfast alternative if you like cold cereals. I really like it.

[cathyhudson]

ok, so new plan. After consideration, I will stick with phase 1 until thursday. Friday I can celebrate with a whole grain snack and two glasses of red wine! Whoo! I don't think that my exercise is too strenuous yet for a need to go to phase 2 immediately. I have found that as long as I haven eat well that day and have a protein snack an hour or so before working out, I seem to have enough energy.

I do have some questions and concerns about the new plan though.

B-2 hard boiled eggs, 1 cup of celery, 1 cup of v-8.

s-fat free, plain greek yogurt.

(question- does it really matter if I eat my yogurt at breakfast or save it for a snack? If I am hungry and rushed during "snack time", I tend to over eat or be really hungry.) If this happens I might eat my yogurt during breakfast and skip snack. Also, I am concerned about limiting my food intake because of my work outs. Is there something else I can add in during breakfast? In phase 2 after thursday, I will start eating (and cooking) oatmeal. Cold cereal doesn't seem to do it for me.

lunch- same as before (large salad etc) but with different dressing. Maybe balsamic vinagrette or russian. 2 tablespoons is hard! What else can I do to my salad to liven up the taste?

s-cottage cheese, 1-2 stalks of celery.

If I have exercise class early, then snack will include 1/2 cup of chick peas. I can add in cucumbers.

If I have exercise class late (6 or 7) then I will add in 2 tbs of peanut butter with my celery and possibly yogurt. I know it's a large snack but I need something to fuel the work out. It's too early for dinner. Also this way I am having the peanut butter only 2-3 times a week.

d-switch to pork chops or tenderloin, hamburger meat, chicken, turkey, beef cubes or steak. I need to cook more too because I also realized that morningstar is a problem! ahh! I have had morning star grillers prime a couple times a week. Any recommendations for non cook or easy to cook protein? That's not cheese and not high in salt? (I think salt might be a problem. I love salt, but I do try to limit it, but probably not enough. I also eat ham, but concerned about sodium there too.) Some nights the entire family is busy and it doesn't make sense to cook pork or chicken or whatever. Also asparagus or string beans or both to get that two cups in.

s-yogurt

It seems like I am reducing the amount of food I am eating and I am worried that that will affect my work out or my appetite. My appetite as always been the problem and not binge eating or emotional eating.

[Kimboroni]

I only have a little bit of time:

Instant oatmeal is just too processed, no matter what the ingredients and stats are. It's a function of making it instant that's the problem. But you can microwave old-fashioned and it doesn't take too long at all. Just get a larger bowl than you think and watch it carefully, as it tends to boil over. We got ours down to a system-- less than 2 minutes. You do still need to have some protein with it-- how about the cottage cheese if you're getting tired of eggs?

If workouts seem to be an issue energy-wise, try switching to a dairy form that has more carbs, like milk or non-Greek plain yogurt.

You can have peanut butter every day if you stick to 2 Tbsp and don't have any other nuts/seeds that day.

I don't know that you need to redo everything-- just a couple areas of concern.