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After P1 I had some experience with binge eating that I never had before. I gained 12 lbs over the holidays. Each time I went back on P1, I was triggered to binge after a week or so. It was very humbling! I still long for that 'perfect dieter' that I lived from P1 thru the start of maintenance, when I couldn't stop losing weight and thought I had permanently lost interest in junk food. But I now feel more myself, more relaxed in regard to food: I know I'm totally fallible but also capable of course correction over & over, if necessary. The weight does not magically re-appear with a slip here & there that's promptly corrected.
Mars, you sound like you just described me to a T. I did this diet with a vengeance, now issues, no cravings so desires to cheat for 3 months and lost 40 lbs. Then hospital stay came out and went crazy, couldn't seem to go back as dedicated, lost another 20 and here I am going to maintenance ....... I'm the late night kitchen stalker myself, not hungry, just looking for something to munch, eat. comfort food. Old habits. Introducing carbs and dairy back into my diet seems to be saying, "hello old habit, welcome my comfort friend" I have to kick this one to the curb!!! Originally Posted by mars735
kcdoe: I love that last post from 2010 about cheating! Thanks for doing the research. This is a truism that I'm living: maintenance is as much a mental thing as finding the right WOE. I never read self-help books before but I tried some that Maile mentioned & they have all been enormously helpful: mostly Brain Over Binge. I've read others too and patched together from each one what works for me & disregarded what doesn't fit. After P1 I had some experience with binge eating that I never had before. I gained 12 lbs over the holidays. Each time I went back on P1, I was triggered to binge after a week or so. It was very humbling! I still long for that 'perfect dieter' that I lived from P1 thru the start of maintenance, when I couldn't stop losing weight and thought I had permanently lost interest in junk food. But I now feel more myself, more relaxed in regard to food: I know I'm totally fallible but also capable of course correction over & over, if necessary. The weight does not magically re-appear with a slip here & there that's promptly corrected.
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The book "The art and Science of low Carbohydrate Living" by Jeff Volek and Stephen Phinney had the best advice for me personally... the take away message for me, with my instinct that I am very carb sensitive, was people who are carb sensitive should GO SLOW on adding carbs after a ketogenic diet...I never did the P4 thing adding those carbs at dinner regularly...I knew it was NOT going to be good for me. And I don't miss it.
Gaining during maintenance is scarier for me than seeing those normal fluctuations during weight loss...you KNOW it's likely real in maintenance. When you are 100% compliant in the loss stages...you know there is no way its fat. A much kinder reckoning with the numbers.
It goes back to how over weight were you...and for how long. That is pretty telling on how you will tolerate a diet with carbs. I do not separate the fat and carbs...but my diet is on the lower end in carb intake, getting carbs daily from vegetables, nuts and berries. So I don't find that rule necessary to maintain. I avoid rice and potatoes other than a nibble...and the only really starchy thing I eat is an occasional rice cracker with cheese. Really have increased the vegetable portions of my diet though eating them 3X a day...but careful with beans other than green beans, and the things like sweet potatoes and beets. I pay particular attention to the glycemic index of the veggies, and don't keep a daily tab of calories or carbs. I just know food numbers and the daily diet I have worked out now is ball park plus or minus 1200 cals and under 40g carbs or on a higher day between 40- 50 g carbs which for my BMR works. Adding things like more than a taste of chocolate, wine or some GF item like bread or cookies ...will necessitiate days of P1/2 with daily weighing and abstinence to get back! NOT WORTH IT!!! That is a personal reckoning though...at 65 I don't ever want to spend months of what life I have left trying to lose weight.
65 Wow it sounds like you have fought and won with all your eating demons, congrats on the determination. Have you always been this strong even in the beginning of phasing off 1? Also Could you share with us some of your menu's and daily eating?Originally Posted by 65X65
All of this is real common sense eating, which is what we all need to do to stay on the straight and narrow to maintain, but there is still the issue of carb sensitivity.The book "The art and Science of low Carbohydrate Living" by Jeff Volek and Stephen Phinney had the best advice for me personally... the take away message for me, with my instinct that I am very carb sensitive, was people who are carb sensitive should GO SLOW on adding carbs after a ketogenic diet...I never did the P4 thing adding those carbs at dinner regularly...I knew it was NOT going to be good for me. And I don't miss it.
Gaining during maintenance is scarier for me than seeing those normal fluctuations during weight loss...you KNOW it's likely real in maintenance. When you are 100% compliant in the loss stages...you know there is no way its fat. A much kinder reckoning with the numbers.
It goes back to how over weight were you...and for how long. That is pretty telling on how you will tolerate a diet with carbs. I do not separate the fat and carbs...but my diet is on the lower end in carb intake, getting carbs daily from vegetables, nuts and berries. So I don't find that rule necessary to maintain. I avoid rice and potatoes other than a nibble...and the only really starchy thing I eat is an occasional rice cracker with cheese. Really have increased the vegetable portions of my diet though eating them 3X a day...but careful with beans other than green beans, and the things like sweet potatoes and beets. I pay particular attention to the glycemic index of the veggies, and don't keep a daily tab of calories or carbs. I just know food numbers and the daily diet I have worked out now is ball park plus or minus 1200 cals and under 40g carbs or on a higher day between 40- 50 g carbs which for my BMR works. Adding things like more than a taste of chocolate, wine or some GF item like bread or cookies ...will necessitiate days of P1/2 with daily weighing and abstinence to get back! NOT WORTH IT!!! That is a personal reckoning though...at 65 I don't ever want to spend months of what life I have left trying to lose weight.
Thank you
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Mars, I do the protein, try to find something to munch that is low in sugar and carb. Hey that is a great question for those reading: WHAT FOODS DO YOU USE TO KEEP THE BINGE ZOMBIE AT BAY ????Originally Posted by mars735
addendum to my last ramble, in case anyone else is struggling with post diet bingeing: for now, I avoid getting extremely hungry, and avoid my trigger foods. I avoid fun days except social occasions. For treats, I stick with things like an apple or avocado & eat extra protein or low carb veggies if I need extra food. Mio in reasonable amounts keeps the sweet craving happy. So far so good with binge urges.
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I've lost another pound so I will have to watch that things don't get out of hand but here's my menu from yesterday (posted on another thread too)
From MFP so #'s are cal, carbs, fat, protein, fibre, sugars
BREAKFAST
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 2 oz (56g) 60 1 3 9 0 0
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 295 44 8 14 5 19
LUNCH
Cauliflower - Raw, 0.34 cup 9 2 0 1 1 1
Generic - Baby-Cut Carrots, 2.8 carrots (85g) 3oz 6 1 0 0 0 1
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 187.5 mL (90 g) 195 36 3 5 3 0
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.25 container (27 strips (50g) ea.) 158 2 3 32 0 2
Huy Fong - Sriracha Hot Chili Sauce, 6 tsp (5g) 30 6 0 0 0 6
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Add Food Quick Tools 471 54 11 41 6 12
DINNER
Freybe (Cdn) - Ham Garlic Sausage, 30 g 55 1 4 4 0 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0
Mushrooms - Raw, 2 medium 8 1 0 1 0 1
Onions - Raw, 0.4 medium (2-1/2" dia) 18 4 0 0 1 2
Quality Clover Leaf - Grated Parmesan Cheese, 2 tbs 70 0 5 6 0 0
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Tre Stelle - Traditional Light Feta, 6 cm cube (30g) 140 0 10 14 0 0
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Classico (Canada - Fire Roasted Tomato & Garlic Pasta Sauce, 1/2 cup 60 10 2 2 3 6
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/8 cup (175g) 50 4 0 9 0 2
Danone Oikos - Canada - 2% Greek Yogurt Strawberry on the Bottom, 50 g 50 7 1 4 0 5
Welch's - Wild Blueberries (Can) Frozen, 0.25 cup 20 5 0 0 2 3
Add Food Quick Tools 559 40 28 42 11 24
SNACKS
Apples - Raw, with skin, 0.75 medium (2-3/4" dia) (approx 3 per lb) 54 14 0 0 2 11
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8
Add Food Quick Tools 234 37 6 13 10 19
Totals 1,559 175 53 110 32 74
Your Daily Goal 1,590 199 53 80 25 60
Remaining 31 24 0 -30 -7 -14
And yes about 1/2 my days I eat over goal on cal. just usually not more than 200. I am not a gonzo exerciser either as I have Fibromayalgia and Arthritis.
Liana
WOW liana, thank you so much for the time typing all of this. Awesome information. You did great on keeping the carbs low!!! I've just added a few things to my grocery list from this post!! txOriginally Posted by canadjineh
Hi all:I've lost another pound so I will have to watch that things don't get out of hand but here's my menu from yesterday (posted on another thread too)
From MFP so #'s are cal, carbs, fat, protein, fibre, sugars
BREAKFAST
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 2 oz (56g) 60 1 3 9 0 0
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 295 44 8 14 5 19
LUNCH
Cauliflower - Raw, 0.34 cup 9 2 0 1 1 1
Generic - Baby-Cut Carrots, 2.8 carrots (85g) 3oz 6 1 0 0 0 1
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 187.5 mL (90 g) 195 36 3 5 3 0
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.25 container (27 strips (50g) ea.) 158 2 3 32 0 2
Huy Fong - Sriracha Hot Chili Sauce, 6 tsp (5g) 30 6 0 0 0 6
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Add Food Quick Tools 471 54 11 41 6 12
DINNER
Freybe (Cdn) - Ham Garlic Sausage, 30 g 55 1 4 4 0 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0
Mushrooms - Raw, 2 medium 8 1 0 1 0 1
Onions - Raw, 0.4 medium (2-1/2" dia) 18 4 0 0 1 2
Quality Clover Leaf - Grated Parmesan Cheese, 2 tbs 70 0 5 6 0 0
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Tre Stelle - Traditional Light Feta, 6 cm cube (30g) 140 0 10 14 0 0
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Classico (Canada - Fire Roasted Tomato & Garlic Pasta Sauce, 1/2 cup 60 10 2 2 3 6
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/8 cup (175g) 50 4 0 9 0 2
Danone Oikos - Canada - 2% Greek Yogurt Strawberry on the Bottom, 50 g 50 7 1 4 0 5
Welch's - Wild Blueberries (Can) Frozen, 0.25 cup 20 5 0 0 2 3
Add Food Quick Tools 559 40 28 42 11 24
SNACKS
Apples - Raw, with skin, 0.75 medium (2-3/4" dia) (approx 3 per lb) 54 14 0 0 2 11
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8
Add Food Quick Tools 234 37 6 13 10 19
Totals 1,559 175 53 110 32 74
Your Daily Goal 1,590 199 53 80 25 60
Remaining 31 24 0 -30 -7 -14
And yes about 1/2 my days I eat over goal on cal. just usually not more than 200. I am not a gonzo exerciser either as I have Fibromayalgia and Arthritis.
Liana
what do you use to track, you said Fitness pal previously I think?
Please keep sharing your food LOVE your posts so helpful!!!
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Here's what I ate yesterday:
B: 1 Vitatop muffin with 2 teaspoons of Almond butter, 3 tblspns egg whites with herbs, 1 cup sliced strawberries, coffee with 1 teaspoon of fat free milk
L: 4 ozs broiled cod over romaine lettuce, sliced asparagus, 1/2 cup mushrooms, 1/2 cup chopped cucumbers, 4 kalamata olives, 2 teaspoons of olive oil.
D: 3 small tortilla chips, 2 ozs sliced raw tuna, 1/2 cup green beans, 6 ozs broiled salmon, 1 vodka martini, 3 olives. (and 1 bite of cheesecake)
Since I the dinner involved alcohol and the cheesecake, I'm on a P2 day today.
ecdcslim, welcome, I smiled big reading your menu. 1 Vodka Martini, 3 olives my kinda day!!! except hard to stop at 1, with a bite of cheese cake so honest I love it. That's reality I just love it. Olives are forbidden in phases has you found it hard keeping within the regulations of maintenance eating them? I will be adding them after phase 3 for sure, miss my olives. Vitatop Muffin's going to look those up, are they sold in any store, are they something special, low in everything ?Originally Posted by ecdcslim
Wow, I've away from the boards for a week or so and have missed all this activity. I have been struggling with how many carbs make your meal a 'carb' meal and how many fats make your meal a 'fat' meal. And for combining, I get the no butter on bread or potatoes, but what about a cereal that's got fat and carbs - is it a percentage that defines it? Can/should I only have fruit for breakfast? Is dairy a fat, protein? My nonfat yogurt is a ton of protein but not many carbs and no fat - so how do I count it, protein or carbs. These are the things I struggle with. Here's what I ate yesterday:
B: 1 Vitatop muffin with 2 teaspoons of Almond butter, 3 tblspns egg whites with herbs, 1 cup sliced strawberries, coffee with 1 teaspoon of fat free milk
L: 4 ozs broiled cod over romaine lettuce, sliced asparagus, 1/2 cup mushrooms, 1/2 cup chopped cucumbers, 4 kalamata olives, 2 teaspoons of olive oil.
D: 3 small tortilla chips, 2 ozs sliced raw tuna, 1/2 cup green beans, 6 ozs broiled salmon, 1 vodka martini, 3 olives. (and 1 bite of cheesecake)
Since I the dinner involved alcohol and the cheesecake, I'm on a P2 day today.
Reference your questions above, anyone out there help please these are questions we all have and one of the reasons for my starting this thread. ECD, I found a post I put in earlier on this thread about the Yogurt, I found that helpful, see if you do. I'm going to look through the threads see if I can find any information on your above questions, I will have the same in Maintenance. Anyone reading this thread have some advise??
OK today I didn't do so well.
Breakfast: My old faithful: Wildberry muffins, to busy to have the big breakfast and running late.
Lunch: Chicken breast with broccoli
Dinner: Lean Beef (a lot of it like 10 ounces) with spinach
Hubby made homemade mac and cheese knew I would have a bite so was careful with the carbs all day. Had 3 tbsp.'s. hurried and cleaned the kitchen to put it all away so I wouldn't eat more.
Kitchen stalker came out later that evening, handful of goldfish is all it got before I beat it
THANK YOU ALL!!! I'LL BE SKIMMING THE ARCHIVES FOR GEMS AND POSTING THEM REAL SOON, I'M DETERMINED TO FIND THE SECRET TO MAINTENANCE THAT WORKS FOR ME, I HOPE THIS HELPS OTHERS ALSO...
""What are you eating Maintainers help please keep us in the loop