plz check my menu

[carbwar]

hello i'v been on atkins since jan 3 2007...i lost 6 kg(12 lb) in 3 weeks then it stopped , i seeked your advice and I upped my calory intak and have been posting on fit day since..now I have lost a furthr 3 kg (6lb)but now i'm stalled again since 10 days...before i was losing 1 kg per week.

I eat max 1200 calories , max 16g carbs . i try to make the 30/65/5 percentag ..it sometime turns out 33/68/4 or something like that

here is what I generally eat.

day1

3 eggs fried, 1 T parmissan cheese
lean beef steak fried (8.5 oz raw)
2 cups lettuce, 2T light mayo(1g carb)
1/2 cup sliced cucumber, 1 small tomato
1 turkey frank
1.5T butter
3 babybel mini cheese

calories:1156,13g carbs 37% prot,59% fat,3% carbs

1 or 2 pieces sugar free gum add 1 g carb=> 14 g carbs

somtimes the eggs are boild , sometimes i have whipped cream with splenda instead of the butter or full fat mayo.

day 2
2 eggs fried, 1 T parmissan dry grated cheese
3 babybel mini cheese
1 T butter
7 oz raw boneless chicken fried
1 cup sliced cucumber,1 small tomato,1 T mayo light
1/4 cup whipped cream+ splenda
1 oz light feta, 1 T chopped olives
2 T olive oil
lemon juice (juice of 1 wedge.
calories:1116 /13g carbs fat/pro/carb %= 68/28/3

it is not always this % combination sometimes it is 30/65/5but always below 1200 calories and 15 g carbs

please input...i have lost in total 9 kg and want to lose 11 more to be in the healthy weight range.

[sallyseachange]

Re: plz check my menu

Nine kilos is great! Remember that the less you have to lose the slower it goes. This is normal and ten days is really not a stall... just a little "blip" while the body, most likely, catches up.

Have you tried measureing? You could be losing inches and the pounds (or grams) will fall away later. If you've added exercise this (losing inches) could be happening too, as muscle weighs heavier than fat.

Re your menu... it looks good, except maybe the feta which is a fresh cheese and should be added when you reach the dairy rung of OWL (correct me if I'm wrong about feta, anyone). Also it could be a little light on veggies. YOu should be eating 3 cups a day (2 salad; 1 other veg). Remember to spread out your veggies through the day.

Hang in there!

[higgies]

Re: plz check my menu

Yes, I certainly wouldn't worry about a hold-up of 10 days. Weight loss is not linear, and a stall is when you haven't lost for a very long time, I believe 6 weeks or something like that.

I don't know what your starting weight is. but 1200 calories as a maximum seems low to me. If your BMR is higher than that, try eating some more. Your percentages are spot on, so that's good. As Sally said though, you need to add more veggies!

Good luck!

[carbwar]

Re: plz check my menu

my bmr is about 1550 ..but i try to kep it at 1200 in case i'm not calculating something properly like the frying of meat...should i add the oil i fry in ?

[carbwar]

Re: plz check my menu

my starting weight is 86kg ..i'm currently at 77kg and i'm 166cm tall (about 5 ft 5'') should i eat more veggies to be at 20g per day?
i have trouble somedays finishing my food but i force my self to reach 1200 calories should i up my calory intake you think?

[astrogirl]

Re: plz check my menu

it looks good, except maybe the feta which is a fresh cheese and should be added when you reach the dairy rung of OWL (correct me if I'm wrong about feta, anyone).

Feta is an aged semi-soft cheese and is allowed on induction. The 2002 DANDR has feta on the sample induction menu on the first day.

I'd recommend that anyone who's dieting buy a food scale. Cheese, especially grated or crumbled, is very hard to measure exactly by dry measure (1c. 1/2c. etc). Only weighing it will tell you what you're really eating. This also goes for nuts when you get to OWL. I really dont' think people should eat those without a scale -- you can overeat very easily.

The ban on 'fresh' cheeses during induction is because they are made with milk, not cream. This gives them a lower amount of fat and higher amount protein.

[carbwar]

Re: plz check my menu

i do have a food scale

[higgies]

Re: plz check my menu

Yeah, I thought feta was allowed.

Anyway...yes, you really do need the nutrients that the veggies provide. You don't have to be at 20g, that's the upper limit (remmeber net carbs, not total), but it's a good idea to be fairly close to it IMO.

Also, try adding small snacks if you're having no appetite. Ketosis does reduce your eppetite, so it's important to realize that and have some smaller meals or snacks to keep eating. If you aren't eating enough calories, then your body will go into starvation mode and it will hold onto the fat instead of burning it. I've found that eating more calolries actually makes me lose. I try to eat at or within (+/-) my bmr.

[astrogirl]

Re: plz check my menu

You don't appear to be eating any veggies off the 1 cup list except for tomatoes, and it looks like you're doing 2.5 c of salad and .5c of tomatoes.

You could try some of the others and change the proportion to 2c. of salad veggies and adding 1c. from that list other than tomatoes.

[sallyseachange]

Re: plz check my menu

Thanks Astrogirl and Higgies for the heads up re feta. I had a niggling feeling that I was on shaky ground there!

Carbwar... judging by your figures, I'd try eating a little more. You don't need starvation mode to slow your losses.

[carbwar]

Re: plz check my menu

you think 1200 is starvation? but i already lost 3 kg in 3 weks on it.maybe it is worth to try to up it abit