Quote:
Originally Posted by Satine
Hello, I started eating low carb a couple of months ago …I never had that quick 5-10 lb loss the first week or two that others talk about …I’ve also been losing pretty slowly even though I keep my carbs around 20-30 grams a day. I was having occasional fruit ( blueberries, strawberries only ) but that was rarely, and I cut that off a few weeks ago…I am having cheese and cottage cheese ( I did notice yesterday the cottage cheese I’m eating has 3 sugar carbs in it ) quite often, and nuts …usually daily.
I notice a few things I have eaten have had 1-3 sugar carbs in them but I thought that was okay as long as I kept it under my 20-30 per day…should I avoid sugar carbs altogether ?
I don’t understand why I’m only losing a little over 1lb a week with this way of eating ? I’ve got a lot of weight to lose and I feel like this is going to take forever. I get frustrated when I hear everybody else losing 2-3 each week on my same eating plan.
Here was my food log yesterday :
B – scrambled eggs and 2 slices bacon
L – turkey and cheese roll ups, celery with ranch dip ( no carbs )
S – few almonds and a string cheese
D – pork chop ( butter sautee ) and broccoli
Any thoughts ? Or any helpful tips ?
Thanks,
Carri
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Jerseygirl offers great advice (as usual! I always love her comments too!)
I don't know your age, but I know that now that I'm in my 40s it's taking a lot more effort, a lot more concentration on both calories & carbs in order to lose at a rate that keeps me motivated (a consistent 1 pound a week would be enough for me, frankly).
The good news in what I see is that you seem to have the basics of low carb down and find it very liveable (I do too) but there are plenty of things to tweak
- Dairy : as Jerseygirl says, it's a staller for a lot of people, and some dairy products have quite a bit of carbs. Independent of the carbs though some people lose much faster with none or very very little dairy. Fresh cheeses (like cottage cheese) are more likely to be problematic than some other dairy products.
- Nuts : portions, and carbs too. I immediately portion nuts into 1 ounce servings as soon as I open a bag of them. I have little kids so I've taken one of their multi-compartment toddler snack containers for this, but baggies or anything will do - the key is to make sure they are measured and controlled
- Carb count : are you counting TOTAL carbs or NET carbs (without fiber)? I know the later versions of Atkins go to net carbs but his early books, and Eric Westman of Duke both use total carbs, and if you do that you'll cut back carbs significantly and avoid most of the frankenfoods that have weird things added to them to keep net carb counts low. I keep my eye on total carbs, but allow myself a little more than induction level carbs as long as most of the excess is coming from green veggies.
- Calories : calories do count, in particular for women over 40. If the other tweaks don't work to get the weigh loss at a pace you like, put a cap on calories as well. For me there is no question that low-carb, eat-whatever-I-want is very liveable and enjoyable but for me that works to MAINTAIN my weight. To lose, I need to cap both carbs
and calories. It's like magic, I put a limit on the calories, and the scale starts moving again... The upside is that 1500 calories on low carb is a decent amount of food and quite satisfying. (1500 cal is just an example!)
- Higher-rung foods on Atkins : things like cottage cheese, nuts, berries etc are not on induction on Atkins and in his diet he advises adding them back in slowly. In my experience all the foods not on induction (basically anything that's not meat, fat or low carb veggies) should be treated with caution, and can be used in your diet to add variety, but RARELY. So if you're having many of these foods daily I think it's harder to lose weight. One clever strategy might be to give yourself an allowance of 4 or 5 servings of non-induction foods per week and limit it to that. (You might need to play around to find the right number for you). I've been at this for 8 months now and all these non-induction foods sometimes find a place in my diet, but at the edges, the fringe. If I let them take a regular, major place my weight loss slows or stops. And personally I put dairy into this category too, I've seen better weight loss without dairy than with it, I'm afraid.
You're doing really well though, and I'm sure you'll make your goal - your basic diet looks good.
Feel free to post day by day menus if you'd like more help figuring things out - and we have a couple of low-carb daily check in's running, please join us on the 5 pound challenge (which is not very competitive at all) or the group support thread running until Independence day - there are several of us checking in daily on those. (find both here:
http://www.3fatchicks.com/forum/atkins-226/)