I think the best approach (for me) is calorie counting. Picking a starting calorie range can be hard, but it allows you to eat what you like to eat. I started with a 25% protein, 50% carbs, 25% fat ratio. I like fruits and veggies, so a big percentage of my carbs came from that. I lost quite well on that (around 2000-2100 per day), starting at 358 pounds this time. I've tried low carb in the past, but I really can't stick it very long. So for me, it's not a choice.
Because of a change in exercise, and recommendations of the book I'm following for a strength training program, I changed my percentages recently. I'm now doing 30% protein, 40% carbohydrates, and 30% fat. Those are approximate - I more interested in the protein number. I'm also eating more because of it (2200 some days, 2600 others). I'm still losing quite well on that.
I've found that eating less processed foods has helped me a fair bit. I seem to eat more, and for whatever reasons, my cravings seem to be fairly nonexistent at the moment. It's working for me, although like everything else, what works for you may be different.
Good luck with whatever plan you chose. I'm sure others will chime in with their advice as well.
I really am not as specific in my types of calories.......I shoot for Low Fat levels.....but not a specific % range......at least for now.
I calorie count and have cut red meat out for now...since that was a VERY large part of my diet it has helped alot. I also eat no FRIED anything.....the closest is chicken breast simmered in a pan with its own juice and pam.
More vegies & more fruit servings.......I eat 3 meals and a snack between my snacks are 100-200 calories my meals range between 350-550.......usually dinner being the larger of the three meals.......
I have switched to whole grain pasta, bread and try to use brown rice when ever possible........DH still loves his white rice.....
PORTION sizes is the most crucial thing I have been made aware of during these past 2 months! What I thought a portion of rice was more like 3! So now we have one and MORE vegies LOL
no real plan here..........just switched my eating style to something more sensible so that I can stick to this eating style even after I get to my goal weight!
I calorie count. I've not found myself particularly susceptible to carbs, but I don't eat a lot of processed sweets, or a lot of junk foods. I've also shifted more protein (about 25%) and keep fats 25% or less. This plan has evolved though. I started much more simply!!
Calorie counter here too. I just aim for about 1000 calorie deficit each day between exercise and what I eat. I'm an online food logger I've found it the most painless way to calorie count.
I'm sensitive to carbs too but I'm not doing low-carb. I'm just doing everything in moderation as I want to keep something that is substainable. I do try and limit the empty carbs or at least keep them out of the house and only have them now and then because I'm triggered very easily by them.
I'm amazed at how many people these days are actually going back to calorie counting, and for some reason--probably due to all the hype we read these days--I figured that something as straight forward as "counting calories" wouldn't work for somebody like me who has over 100 pounds to lose.
In my mind, you're either on Weight Watchers or you're on low carb, and there are no other real choices, but I suppose that is just the rut my thinking has gotten into to.
Do you feel terribly hungry all the time doing calorie counting, or do you get used to it, or does your appetite reduce enough not to drive you crazy? I hate white knuckling weight loss efforts. That's what low carb is for me, but WW is not much better--I can't stick to it either.
I like seeing the numbers when I use something like Spark People to enter my foods though. That's a real eye opener.
Becky -- I think so many people use calorie counting because it's so flexible. As you can see from the responses, we calorie count, but also tailor it for us.
I do get hungry sometimes, but like many I try to eat every few hours, and eat foods that will help keep me full (protein, fiber).
I do think it's important to find an approach sustainable for YOU. I can tell you over 2 years into this process that it can be a real grind and struggle. But I love the food I am eating and enjoy planning new meals, and that's part of what keeps me going. That and I love that I can do so much more!
I would also caution you against eating too few calories. It can take a while to find a range that works for you, but I can tell you I started calorie counting at about 283 pounds and lost more than 2 pounds a week eating 2000 calories/day!! Now, I can't lose on that now, having lost 120 pounds, but my point is that you may be able to lose and still eat a fair bit!!
How much you can eat and lose depends on lots of factors including metabolism and activity level.
If you're interested in calorie counting, why not try starting at 1800 calories a day for a few weeks and see what happens!
I'm not saying that I'm never hungry, because sometimes I am. However, I usually eat 6 times a day. 3 good meals, 3 snacks (including one before bed to stop the midnight munchies I used to have). Generally, making sure that you're getting protein with each meal/snack does help. I think the one very good thing about calorie counting is that it makes you aware what average servings are, and how many calories are in some items.
Sometimes I think of it as a budget. I can afford to eat anything, it's just sometimes I don't want to spend a particular amount on a single item. I'll look at something like a single easter egg at 170 calories and decide that I could easily work it into my daily count. If I really want it, I'll figure out a way to do it. Mostly I decide against things when I start doing that.
I count calories also. I am about your weight and I am eating 14-1500 per day. I have found if i cut down to low1000-1200 I dont loose. I eat lots of veggie and they satify me. I have learned if i eat a bowl of cereal for breakfast i wont make it till lunch but i can eat yogurt and fruit or an omlette with veggies and whole wheat toast and i am full till lunch. For me its all about choosing things that will keep me full. I eat alot of veggies..and i mean alot!! I will make a stir fry and use a a whole bag of veggie and about 16 large shrimp. It keeps me full and i feel like im getting a real treat.
I dont eat much bread but i do eat potatoes.
I also try to stay away from process foods when i can. Prepackage meals are loaded with soduim so i avoid them.
good luck and keep in touch
debi
Thank you for the additional replies and comments--they are very helpful.
What surprises me here is that there are not more people following a low carb plan. I've noticed that even the Low Carb forums here aren't that big. I guess I've been steeped in low carb reading for too long. It makes a lot of sense to me, but I can never stick with it.
I know that I feel a lot less bloated on low carb than I do when I'm eating carbs, but it won't work anyway if I'm always falling off the plan.
Sometimes it's such a pain in the neck trying to figure out what to do.
I've been using FitDay to see both my caloric intake and expenditure as well as to figure out how I'm meeting my body's needs (vitamins, fat/protein/carb percentages). I've been doing ok with calories but need to pay better attention to what makes up those calories -- as I mentioned in the weekly chat thread, eating in a balanced way is difficult for me because if I'm eating something I love, I find it hard to stop, so I'll eat it until it's gone or I have no more calories in my budget. This is one way in which you could implement your carb counting into a general calorie counting diet. If you feel better when you eat fewer carbs, it couldn't hurt to be aware of the number of carbs you're eating, but maybe not to try to keep the carb levels below a level of sustainability. What I do is try to keep a 40% carbs/30% protein/20% fat ratio (again, some days I get it, some days I don't). So you could come up with your own ratios and then fiddle with them as needed.
As I once read about organizational techniques -- not everything will work for everyone, so if you find a technique that works for you, go ahead and keep it!
I've lost nearly 66 pounds on South Beach. I was 286 at my start of south beach. the last six months I've been maintaining but now i'm back to losing and i'm rapidly going down again....
Becky - Weight waters basically IS calorie counting they just convert the calories to points. Same difference. I've done both. I prefer calories because it's more of a realistic picture, and my food log encourages better food choices rather then just calories. When I was on WW I ate too much empty calorie junk and I WAS hungry a lot.
Now because I exercise I can eat more calories and still lose weight and I try to limit the dumb choices. Sure you can have a 600 calorie shake, but if that's half the calories for your day (assuming it was a non-exercise day for me) what a silly choice that would be right?
You don't need anything magical to lose 100 pounds most of the plans that work work because they are calorie restricted... including low-carb.
I'm following South Beach for what to eat (good carbs, good fats and not eating too many portions of dairy and whole grains), but I'm tracking calories to make sure I'm keeping portion sizes under control.
Edited to add - I'm running about 1/3 protein, 1/3 carbs, 1/3 fat (10% saturated)
What eating plan is working for you?
