I'm 4 wks in. What am I doing wrong?

[jamesm3663]

I'm starting my 4th week and I feel thinner but the scale has only moved three pounds. I start the day with a small breakfast ( 2 pieces of bacon or leftover meat from dinner 2-3 oz. meat only and about 12oz of coffee). Rarely a snack before lunch. Lunch, dinner leftovers. Approx. 2 hamburger patties with cheese (cheddar or something simmilar < 1 carb.). Snack, two-three sliices of summer sausage with a small slice of smoked gouda. Sometimes about 8oz. coffee. Dinner (6-7 pm), small salad with blue cheese dressing, approx. 1 cup broccoli or asparagus with about a tbs. of butter. Along with 8 - 12 oz. max. meat (pork chop, baked chicken, or a steak). I haven't taken on any exercise. My clothes are slightly looser, but not like expected. I've been a yo-yo dieter for a while. Are my results common or am I doing something wrong?

[Committed]

Re: I'm 4 wks in. What am I doing wrong?

Hi, and good for you for stiking with it!

I can see a couple of things that could be an issue.

1. You might try spreading your carbs througout the day with your veggies. Make sure to get the full amount in every day.

2. Summer sausage. It's loaded with salt, which would make you retain water. If you're going to eat it, make sure you get a lot of extra water in to take care of it.

You might also check, but it looks like you're way high in protein and not high enough in fat.

[jamesm3663]

Re: I'm 4 wks in. What am I doing wrong?

What is my fat intake supposed to be?

[Committed]

Re: I'm 4 wks in. What am I doing wrong?

You should be getting about 65% of your calories from fat, 30% from protein, and 5% from carbs.

[jamesm3663]

Re: I'm 4 wks in. What am I doing wrong?

Is intake volume an issue? Do I need a calorie limit?

[Committed]

Re: I'm 4 wks in. What am I doing wrong?

You should just be eating until you're satisfied. If you are hungry, eat. It's not a license to stuff yourself, but you shouldn't be starving either. That's the nice thing about the fats, they make you feel more full and satisfied.

[SunnySmile501]

Re: I'm 4 wks in. What am I doing wrong?

A little more info would help. Are you male or female?? Age group? How much do you NEED to lose?? All that makes a difference. Being a yo-yo dieter will definitely make a difference. Your body is probably saying, "Ho hum, wonder how long before we go back to the yummy carby food. I think I'll just hang on to this nice fat that took me so long to grow last time we went back off that 'diet'!!"

You would do well to pump up breakfast. Your body needs fuel after not eating for so many hours. Does the coffee have caffeine? Do you use anything in it? You should get some of your carbs at each meal, starting with breakfast. Bacon only at breakfast is really not a proper Atkins meal. You're eating a lot of processed meats--full of salt, fillers and sugar.

You don't mention what you drink. Are you drinking a lot of water? You need it--drink up. Start with some kind of exercise, even if it is just a walk after lunch. If you want this way of life to work, you need to combine good low carb eating habits (ditch the processed foods) with proper hydration and exercise. It takes all that to stop the 'diet' yo-yo for good.

Sunny!

[jamesm3663]

Re: I'm 4 wks in. What am I doing wrong?

I'm a male ,35, want to lose 40 - 50. I don't put any thing in my coffee. It is caffenated.

[SunnySmile501]

Re: I'm 4 wks in. What am I doing wrong?

Considering you are pretty young and male, you can probably handle that much protein, but you need to up the fat. Too much protein will be turned into glucose for fuel. Even male, to eat that much protein, you should really, really be exercising. I think if you spread your foods out over the day a little better, especially the carbs, you will start to lose. Most of your food sounds healthy except the processed meats. I can't lose and eat them regularly. Drink your water!

Sunny!

[Dotultimate]

Re: I'm 4 wks in. What am I doing wrong?

You need to exercise.

[sallyseachange]

Re: I'm 4 wks in. What am I doing wrong?

Ditto on the exercise and on spreading the veggies. Just a few tweaks and you'll be fine.