Ready to be reviewed

[Lady T]

Several suggestions later, I've finally put together an average menu.

My weight has still not budged (although I haven't weighed myself in over a week or so). I'm too frustrated with being the same weight for months, as everyone elses pounds seem to melt off so quickly. SO, here goes:

Before anything, one glass of water.

Breakfast
Two eggs with 3-4 slices bacon/sausage
OR
1 piece of any fish with 2 eggs
OR
1 two-egg omelet with cheese and mushrooms
OR
two stalks celery with 3 tablespoons peanut butter

Snack
1 stalk celery with 1 tablespoon peanut butter
OR
1 string cheese
OR
1 hard-boiled egg with mayo
OR
3-4 oyster mushrooms with oil, garlic, red pepper



Lunch

• Any meat (steak, chicken, fish), all with skin and extra oil/butter
• 1 cup any green veggie with butter OR 1 cucumber tossed in sour cream with chives, parsley, garlic & 2 ounces hard cheese w/little oil

Snack
1 stalk celery with 1 tablespoon peanut butter
OR
1 string cheese
OR
1 hard-boiled egg with mayo
OR
3-4 oyster mushrooms with oil, garlic, red pepper



Dinner

• Any meat (steak, chicken, fish), all with skin and extra oil/butter
• 1 cup any green veggie with butter OR 1 cucumber tossed in sour cream with chives, parsley, garlic & 2 ounces hard cheese w/little oil

This is pretty basic. I like to stick to things I know, just so I can easily count. Every now and then I'll have a salad with lunch or dinner or another low carb creation as a snack, just as long as I don't go over 20g net carbs a day. When I have salad, dressings are oil, spices, and vinegar, and I adjust meals the rest of the day accordingly.

• Additionally, between the hours of 9a - 5p, I have one 12 ounce glass of water every hour.
• I do not always have snacks. If I am not hungry and skip a snack, I eat extra veggies at dinner to make the days net carbs total 20.
• I add extra butter/oil to all meats and veggies, just to make sure I get enough fat.

At home, nothing is in the refrigerator to drink but water. I have cut out items labeled "sugar free", just in case they are responsible for my stall. And I use salt sparingly.


I do cardio for atleast 30 minutes five times a week. Weight training two times a week. I am 5'3, currently 163 with a goal weight of 130. Twenty four years old, by the way.


ANY help or suggestions would be appreciated.

[liv]

Re: Ready to be reviewed

Are you on induction? That peanut butter does not belong there.
You may have to watch or cheese - depending on what you choose for snack.

[joee5]

Re: Ready to be reviewed

Do you need the 2 snacks daily?? I eat 3 square and I am more than satisfied and never hungry throughout the day. Try eliminating your snacks I would say. God Bless, Joe

[eclectikat]

Re: Ready to be reviewed

If I were you I would consider increasing your weight training... muscle mass is important to burning fat, and your keeping your metablism fired up. try also increasing your cardio to 1 hour long stints... I don't do massive cardio, I walk... fast... and I try and do this 2-4 times a week.

also are you monitoring your ketosis? I have been in ketosis for almost 4 months. My weight loss is slow but it is steady. I monitor my ketosis as an afirmation that I am still burning fat...

Also... I would cut out the peanut butter all together. It is high in calories... it is so tempting to eat just a little more than your supposed to.. or allowed. to AND some peanut butter has sugar in it... be sure to check the label.

I am losing about 1 lb a week some weeks 2lbs... but it took me a very long time to put the weight on so I am ok with losing it slowly.

One last thing is that I recommend to EVERYONE... to be including a digestive enzyme in their nutitional support program. I take one with every meal, and I really believe it is allowing me to utilize and digest the increasedn protiens and fats in my diet. One thing that makes me believe this ( there are lots... but I will share only one!) is that prior to begining Atkins I could not eat cucumbers without having excessive burping, gas and upset stomach. I could not digest them...also, lettuce (not to be gross) would exit my body in the same state it entered it... and cause my system GREAT discomfort. Within days of taking the digestive enzyme, I noticed a change. I have not had one bout of gastrointestinal distress since taking them

please look at this page if you consider getting a digestive enzyme. Inform yourself of what it is you are going to take!!!!
Enzymes / Digestive Enzymes / Enzyme Supplements
I only included this link because it has good information and not because i am recommending this produce. YOu can get a good degestive enczyme at walmart, a pharmacy or a healthfood store.

Make sure the tablet has all of these:

(Bromelain) (Protease) (Lipase & Amylase)

Also consider taking a green tea supliment and including coconut oil in your diet.

Hope these suggestions help

[Lyric'sMommy]

Re: Ready to be reviewed

also be careful because I do believe there are certain fish you can have while on induction. Make sure you read the book that is very important. Peanut butter isn't in induction. Also if your worried about fat intake go to fitday.com and enter what you eat and it will tell you your percentages. They should be 65/30/5 I believe you might make sure though. You should really read the book it will explain everything you can and can't have. I think you may be having to much veggies they are limited. You should really get DANDR though it will help tremendously. Good luck

[Lady T]

Re: Ready to be reviewed

Thanks everyone for your input.

I have read the book. Two times.

I am not on induction. I was on induction for over two months and figured it was time for a change. Someone suggested to me that I up my carb intake the last time i asked for help, in order to help break the stall. So I increased my amounts very slightly.

As I stated in my post, I do not always have a snack. It is very rare that I have a snack twice a day. Most days it is only once a day.

And the fish has not been shellfish, which i know contains some carbs.

Thank you everyone for trying to help.

[joee5]

Re: Ready to be reviewed

Np

[liv]

Re: Ready to be reviewed

So what rung are you on? If you moved up the ladder you should eat more than 20 carbs. You add at least 5 for every rung.

[Lady T]

Re: Ready to be reviewed

Im going to 25. 20 is the number i used since i dont always go quite to 25. trying to calculate 22 or some number in between seemed pointless. at this point i'm too scared to move anywhere else.

probably just stick with induction. atleast i know i wont gain.

[Elizellen]

Re: Ready to be reviewed

Im going to 25. 20 is the number i used since i dont always go quite to 25. trying to calculate 22 or some number in between seemed pointless. at this point i'm too scared to move anywhere else.

probably just stick with induction. atleast i know i wont gain.

Unfortunately some people find that if they stay on induction for prolonged periods of time they do tend to 'stall'

I cant see what stage in your weightloss journey you have reached - How much more weight are you hoping to lose? Maybe you can add some info to your signature like height, start/current/goal weight to give us some idea?

[chinadoll]

Re: Ready to be reviewed

I know portions are not the main concern, but can you add how many ounces are in your portions? I am assuming 4 ounce portions otherwise.

I know for me, calories DO STILL COUNT. It has taken me 3.5 months to lose about 15 pounds so although it seems to fly off of everyone it isn't the case. Some of us just take longer. If my meat portions go above 4-5 ounces, my losses slow.

If your cardio is the same steady routine each time, I would suggest mixing it up more with fast-slow-fast intervals and trying to get at least 45 mins in three times a week. That extra few minutes pushes your body to draw on fat stores, where 30 mins will just draw on available energy sources. Also if you are strength training go as heavy as you can go to build muscle-not just tone. You won't get bulky. You will boost metabolism.

Sorry if some of this seems obvious, but I am trying to fill in any gaps because I know how frustrating this must be for you.