Fat To Skinny
Recipe Exchange => Meal Plans => Topic started by: Stephanie on November 25, 2012, 11:12:24 PM
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hi friends ,
as many of you have already read i have been stalled for almost 3 months now and am purely aggravated. that being said i am in no way having thoughts of changing my new lifestyle or anything crazy but i am just upset as i stated in previous post so i am going to start posting my meals and see if anyone out there in our family can guide me , or give me suggestions. after following dougs advice last week and eating meats and greens and eggs and protein for "breakfast" with nothing else added besides diet soda here and there i gained one lb this week.
todays menu consisted of
5 - 16oz bottles of water
1- can of sprite zero
one piece of quiche - 2.75 net carbs
2 slices of bacon
1 cup pepper mocha keurig coffee with zero and heavy cream 1 net carb
1 medium pepper mocha coffee from dunkin donuts with cream and zero 1 net carb
1/2 cup of mashed cauliflower with cream and butter 2.50 net carbs
1/2 cup of green beans 2 net carbs
1 cup of homemade cream broc soup 3.60 net carbs
chicken wrapped in bacon with cream cheese inside- 2 net carbs
1 ounce of peanuts 3 net carbs
1 sugar free jello cup
total carbs 19.85
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Like Tony always tried to tell me the weight you are at might be a weight that you stayed at for awhile before you started FTS ,which makes it a set point . Don't get frustrated or you will sababtoge yourself like I have done a few times .
Just keep doing FTS and let it happen . Me and tony started the same time look at his loss and look at mine all because I was impatient . Just wait it out Steph ,it will happen ;)
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Jo is right Stephanie. I know it's frustrating being stuck. I wonder if you could do a bit more tweaking? I see a lot of cream and still sweetener. I know we all claim zero shouldn't bother you but It's my understanding that if we are stalled we should cut all sweeteners for a while. Ugh :P I hate the thought...LOL
I'm not sure but I think you may be underestimating your net carbs as well. A typical 1/2 cup serving of green beans will be 3 net carbs. One carb here and there will add up quick if you aren't careful. I'm wondering what was in that quiche? Also the peanuts might be mislabeled? I found some roasted in the shell that were listed as low net carbs but check this out http://ndb.nal.usda.gov/ndb/foods/show/3655 (http://ndb.nal.usda.gov/ndb/foods/show/3655) It lists 1 oz as 4.59 net carbs..... you might switch to a lower carb nut like almonds, pecans or walnuts. Sunflower seeds make a great munchies snack too :D
Also about coffee....give these a read http://www.fattoskinny.net/index.php?topic=4869.0 (http://www.fattoskinny.net/index.php?topic=4869.0) and http://www.fattoskinny.net/index.php?topic=1382.0 (http://www.fattoskinny.net/index.php?topic=1382.0) Caffeine could be an issue. If I have coffee with anything in it I try to count it as two because of the caffeine and then the sweetener and cream. Every time I increase my cream consumption I either maintain or gain...go figure. :-\
Just a side note as well...your total at 19.85....yes it is under the 20 net carbs Doug has set as a limit, but your limit may be a different number. For me I have to keep it below 15 net carbs without cream or sweeteners of any kind in order get my scale to move down. If I eat too much lunch meat or sodium I will also stall or gain. I can maintain at 20 net carbs easy though....I'm glad to know that..LOL
If it were me, I would reevaluate my carb counts and measurements and start that week over again with proteins and greens. This time nix the sodas all together and drink nothing but water.
Hang in there girl :)
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I don't think you are eating enough. Your list doesn't have much protein in it. It is counter-intuitive but I think it's the opposite of what Morgan was dealing with.
I'm curious to see what others think.
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That is a good point....You may be right there Andrea
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I see a lot of cream and still sweetener. I know we all claim zero shouldn't bother you but It's my understanding that if we are stalled we should cut all sweeteners for a while. Ugh :P I hate the thought...LOL
OH DEAR LORD ! I DO NOT KNOW IF I COULD GO WITHOUT MY COFFEE CREAMER OR ZERO, MAYBE I COULD ONLY DRINK ONE CUP IN MORNING AND START FROM THERE . I AM DETERMINED TO lose weight (http://www.fattoskinny.com/) AND GET HEALTHY SO MAYBE I CAN GET IN THAT MIND SET.
A typical 1/2 cup serving of green beans will be 3 net carbs. One carb here and there will add up quick if you aren't careful.
MY CAN STATES 1/2 CUP IS SERVING SIZE , 3 CARBS AND 1 GRAM FIBER= 2 NET CARBS ? RIGHT?
you might switch to a lower carb nut like almonds, pecans or walnuts. Sunflower seeds make a great munchies snack too :D= I CAN DO THIS, ALL THIS MISLABELING PISSES ME OFF LOL SORRY FOR THE AGGRESSIVE CHOICE OF WORDS LOL
Also about coffee....give these a read http://www.fattoskinny.net/index.php?topic=4869.0 (http://www.fattoskinny.net/index.php?topic=4869.0) and http://www.fattoskinny.net/index.php?topic=1382.0 (http://www.fattoskinny.net/index.php?topic=1382.0) Caffeine could be an issue. If I have coffee with anything in it I try to count it as two because of the caffeine and then the sweetener and cream. Every time I increase my cream consumption I either maintain or gain...go figure. :-\ =
I KNOW WE HAVE HAD THIS COFFEE DEBATE ON HERE AND I HAVE STARTED MANY TOPIC DISCUSSIONS ABOUT IT. EVEN WITH HEAVY CREAM YOU GAIN OR MAINTAIN? :( I DO NOT LIKE THIS LOL I CAN ADJUST THOUGH MAYBE USE LESS FOR NOW
Just a side note as well...your total at 19.85....yes it is under the 20 net carbs Doug has set as a limit, but your limit may be a different number. For me I have to keep it below 15 net carbs without cream or sweeteners of any kind in order get my scale to move down. If I eat too much lunch meat or sodium I will also stall or gain. I can maintain at 20 net carbs easy though....I'm glad to know that..LOL
I PREPARE ALL OF MY FOOD 90% OF THE TIME UNLESS MY "NEW GUY"AND I GO OUT TO DINNER, BUT FOR THE MOST PART I COOK US DINNER BECAUSE I FEEL SAFER :) SO I DO NO EAT LUNCH MEAT, I DO USE SALT ON THE OTHER HAND
If it were me, I would reevaluate my carb counts and measurements and start that week over again with proteins and greens. This time nix the sodas all together and drink nothing but water.
I CAN GIVE UP THE DIET SODA FOR A BIT : /
Hang in there girl :)
I CAN NOT THANK YOU ENOUGH , YOU REALLY ARE SUCH A BIG HELP, YOU ALWAYS RESPOND WHEN SOMEONE IS IN NEED :0)
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I don't think you are eating enough. Your list doesn't have much protein in it. It is counter-intuitive but I think it's the opposite of what Morgan was dealing with.
HI ANDREA
I REALLY TRY TO STICK TO EATING ONLY WHEN I AM HUNGRY AND ONLY AFTER I HAVE HAD A BOTTLE OF WATER IF I DO THINK I AM HUNGRY AND THEN WAIT. I DO NOT FEEL LIKE I EAT ALOT MYSELF EITHER BUT I AM SATISFIED AND I REALLY AM NOT HUNGRY.
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What I am suggesting is that you have a hard boiled egg instead of a bowl of soup. It's a small adjustment but it will change the ratio of protein with other low carb foods.
Fat and protein are the two things that will keep you satisfied and my read of your menu is that fat is doing it currently. I think changing it up is worth a try.
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Hi Steph! :)
As you may have recall from school, our bodies (and minds) seek out stasis.
That is, they are resistant to change.
Given that, and not eating enough protein plus eating sweeteners could make a difference.
My weight hasn't moved in the last couple of months despite tweaking my diet.
But, I'm close to what I weighed during my football playing years (about 7).
I know that my body is trying to "hold position" despite living by the FTS rules.
You're about 1/2 way to goal and could very well be near a weight you held for a sustained period of time in the past.
When I started FTS, my coffee HAD TO HAVE sweetener!
I stopped using sweeteners, and found after a short time, I enjoyed my coffee just as much without them.
To this day, I prefer my coffee black.
What may seem very difficult at first, can be much easier than you think after you get past a "stasis" point.
So make the few simple changes your FTS family has suggested and hang in there!
You will lose more weight when your body gives up fighting against your FTS lifestyle!
And, we will stick with you all the way! :) :) :)
Tony
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Andrea, I understand what you are saying now :) cool I will try that asap! Thank you
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Tony, I do understand what your saying as well but I mean how long can we stay in a statis period. It is hard for me to understand especially coming from a science degree background it just doesn't add up in my mind but that being said I am going to keep the course and use all of these tips to help me get through this !! Thank you all again !
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Tony, I do understand what your saying as well but I mean how long can we stay in a statis period. It is hard for me to understand especially coming from a science degree background it just doesn't add up in my mind but that being said I am going to keep the course and use all of these tips to help me get through this !! Thank you all again !
Hi Steph! :)
Kudos for your commitment to staying the course despite some obstacles! :) :) :) :)
I too, have a science background. I first studied about the principle of stasis in a sophomore biology class.
It also showed up in several psychology classes.
The principle of "stasis" is the reason it takes some effort to change or break habits.
There is a genuine resistance to the change.
It operates in a similar manner in our bodies.
How long we stay in stasis depends on many different variables.
There is no way to predict with any accuracy, how long your stasis period will last.
The point is, by making small adjustments here and there can expedite getting past these periods more quickly.
By changing things up, you're body will have no choice but to eventually relent.
What really matters is that you are getting healthier every day you avoid eating high carb junk.
Every day, your body is going though "recovery" from years of carb abuse.
By committing to the FTS lifestyle, you're committing to a longer, healthier life! ;D
Tony
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well that makes a little more sense and i can wrap my brain around that a little better BUT it still sucks lol ! i thank you tony for taking the time to lend an ear and for your support ! you are right i am becoming more and more healthy every day and i go to the dr in 2 weeks to have some blood work done to see what my cholesterol and triglycerides are just for my own purpose. i have never been so excited to have blood work done : )
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And put the scale away. Loan it to a friend or put it in the trunk of your car. We need to find you a different type of gratification.
I don't usually suggest this but you might think about using some ketone test strips. I'm trying to think of ways to prove to yourself that you are using up those fat stores. Nothing says melting fat quite as clearly as purple on the strip.
I have a BS in Biological Science so I understand the scientific bent to your questions, too.
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And put the scale away. Loan it to a friend or put it in the trunk of your car. We need to find you a different type of gratification.
I don't usually suggest this but you might think about using some ketone test strips. I'm trying to think of ways to prove to yourself that you are using up those fat stores. Nothing says melting fat quite as clearly as purple on the strip.
I have a BS in Biological Science so I understand the scientific bent to your questions, too.
Andrea, sorry about the all caps above friends, : /
you are sooooooooooooo right , i have a real problem with the scale always have my whole life. i struggle with it. sometimes just hearing it, "put it away" "loan it to a friend" makes the light bulb go off because since this stall i have been on for the past few months i have been even more obsessed with the stupid thing lol. funny you should say that but that is exactly what i need, gratification ! and you know what that might not be a bad idea for me! even if i dipped the stick as we call it in nursing once a week that would make me "content" to know i am doing it right. i am relieved to hear that you too are science major so at the least you , you and tony understand my madness about not understanding why i am stalled and overthinking this waaaaayyyy toooo much!
thanks andrea i think i am going to get the sticks when i go to the drug store!
:)
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OH DEAR LORD ! I DO NOT KNOW IF I COULD GO WITHOUT MY COFFEE CREAMER OR ZERO, MAYBE I COULD ONLY DRINK ONE CUP IN MORNING AND START FROM THERE . I AM DETERMINED TO lose weight (http://www.fattoskinny.com/) AND GET HEALTHY SO MAYBE I CAN GET IN THAT MIND SET.
Just tell yourself it's a test. Give it up for a week and see what happens. ;D Tony is right...I was a sugar and cream person for as long as I can remember. I now enjoy it both ways.
A typical 1/2 cup serving of green beans will be 3 net carbs. One carb here and there will add up quick if you aren't careful.
MY CAN STATES 1/2 CUP IS SERVING SIZE , 3 CARBS AND 1 GRAM FIBER= 2 NET CARBS ? RIGHT?
I'm sorry girl....you would be right here then. ;) It's frustrating how many labels are so different isn't it? LOL Doug's veggie list in the book lists them as 3 but I guess those are for fresh.
EVEN WITH HEAVY CREAM YOU GAIN OR MAINTAIN? I DO NOT LIKE THIS LOL I CAN ADJUST THOUGH MAYBE USE LESS FOR NOW
Yes I hate to say it but if I take in too much....I go no where.. :-\ The same with too many nuts. Just watch your portions. Even too many 0 carb things can be too much.
You are doing great though Steph. For someone that is as determined as you, a little tweaking and hanging in there I have no doubt you will see results.
Andrea that's a great suggestion :) The ketone strips my give you some peace of mind. And I agree put that scale up high where you have to get a ladder or chair to get it. If I'm not mistaken I think Morgan was the one that did that.....LOL
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Guys,
This entire post string is what makes this forum so valuable. The caring and understanding is beyond compare (especially for people we have never actually met other than in cyberspace). Your supportive suggestions and compassion are the backbone of the FTS system.
I am so proud to be part of this family!!!
Mark
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Ah, shucks!
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;D
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Hi, Gang! :)
We are recovering carbaholics!
We've spent many years feeding our addiction to carbohydrates.
Addiction to carbs is much like any other addiction. Many of the same battles are fought to overcome it.
One of those battles is avoiding trading one addiction for another.
Obsessing over scale readings (or anything else) is a common addictive personality type trait.
It becomes its own addiction... A habit that should be broken ASAP!
This is why we should;
1) Follow the FTS rules.
2) Allow no other addiction to replace our carb addictions.
3) Live life to its fullest and enjoy the journey!
4) Go forth living with joy and confidence knowing we're adding years to our lives! :) :) :)
Tony
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... I am so proud to be part of this family!!!
Mark
Me too, Mark! :) :) :) :)
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;D ;D I am so proud of all of you!
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Hi Friends
UPDATE from my week... i did get rid of the cheese culprit in my house that had potatoe start in it, and have shredded my own cheese this week if i needed it. i have consciously measured my cream in my coffee, about 2 tablespoons per cup and have for the most part only had one cup per day. i can not cut it out completely just yet, so baby steps i went from 2 -3 to one this week. i also cut out the ëxtra"sweetner, like sugar free jello, minimum cheese intake and stuck to high protein and traded the nuts for hard boiled eggs this week as my snack at work this week ( thanks Andrea) good tip for me. I also got the ketone dip strips today and i am spilling small amounths of ketones.. now obviously being a nurse i understand the concept of ketosis, but my question is where should we be? small moderate or large? i guess the fact that i am spilling them is good in itself!!! another great idea for me to see that i am doing what i am suppose to be doing . i did lose one pound this week but to be honest i thought i would lose more. i have been back and forth for the past 3 months like i said with this same pound that i am still frustrated. as of tomorrow i am going to add extra exercise to my program and see where that takes me because i am discouraged . i am not "derailing in any means"i physically feel great, just like all humans i guess inpatient.... but 3 months and no weight loss (http://www.fattoskinny.com/) :-\ :-\ :-\ :-\ :-\ makes me upset . any further advice or comments ??
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I never show anything on the strips if I check first think in the morning . Mine has always the first 3-4 . If I drink a lot of water they or lighter and the the late afternoon early evening is almost always the darkest .
Congrats on the 1 pound more ten i lost this week LOL
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Jo I tested this morning just to see if same thing happens to me and I as well was negative this morning but makes snese bc your body does not need energy to sleep so it is not burning fat for anything ::)
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Hi Steph, the fact that you recognize ketones on your strip proves you're changes are indeed burning fat cells... adding some exercise at this point to rev your metabolism is a good idea. Most nurses I know are on their feet all day moving, tell us about your average day, are you getting plenty of footsteps in or are you pretty much sedentary?
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I'm happy to read you are losing again, even if it is slowly. The way I think of it (since I am also a slow loser) is that I am healing my broken metabolism. And just like healing any part of our bodies takes time and patience, so does this. I'm glad you ditched the diet jello. I have read that ASPARTAME (Nutrasweet and Equal too) can cause a blood sugar rise in some people. Switch to Splenda type sweeteners if you still want sweetness. You may be able to find sodas in your area without aspartame, most of them have it though. I found one here in PA called WAIST WATCHERS that has several flavors as well as Diet Rite brand.
You are doing the right thing for your body so just hang in there, it will work in time. In one book I read that it can take up to six months to get your metabolism working like it should but once it's fixed weight loss (http://www.fattoskinny.com/) will be more consistent.
How does that saying go? It does not matter how slowly we go, so long as we do not stop.
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@doug yes I am an icu nurse so I am pretty much on my feet for 13 hours straight with few stops in between to document our stuff on the computer. I work 3 days a week . I also go to school full time for my bachelors ( one more class until I am done!! Yay) so I am at computer a lot of my free time doing my online class stuff. Like everyone else my time constraints are tough but I have put in my mind that it is time to step my game up and dedicate 30 mints a day atleast 3 days a week to start until I have accomplished my goals with school for now ::) anything else I can do different
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Yes there is.....try to be patient with your body. Sometimes it simply takes time to adjust to change as discussed in earlier posts. You menu looks like you're properly tweaking, your level of daily exercise is what I had thought it was and you've shed almost half your goal weight. Life is good for you Steph, stay the course :)
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Did you take your measurements?Was there any change Stef? :)
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Steph.
How much sleep do you get? I know that's a really hard one when you have so much on your plate but it is an often overlooked factor in stalled weight loss (http://www.fattoskinny.com/). The optimal numbers have changed over the past few years but the current recommended amount is 6 to 7 hours per night.
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Hi Steph! :)
When we're burning fat, we burn the least while we sleep and the most while awake.
That coincides with our activity levels. So, check for ketones later in the day.
Simply a few minor tweaks can make all the difference.
So keep tweaking until you uncover what works for you.
As a long-standing member of the "Turtle Club", I know about very slow weight loss (http://www.fattoskinny.com/).
Remember to be patient for results... They WILL come!
And, don't forget to measure yourself at least once a month!
You will lose the fat!... We'll be right here to help you do it! :)
Tony
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Steph.
How much sleep do you get? I know that's a really hard one when you have so much on your plate but it is an often overlooked factor in stalled [url=http://www.fattoskinny.com/]weight loss (http://www.fattoskinny.com/)[/url]. The optimal numbers have changed over the past few years but the current recommended amount is 6 to 7 hours per night.
I am guilty on work nights not getting the required 6 to 7 hours... but surprisingly I am not tired at all. Its tough to get that amount with the full schedule I have right now bc I wake up at 5am and I do not get home until 8pm. By the time I come home shower and wind down and do some school work its about 11ish...so u get my drift lol but on my days off I try to get enough of it. I thank you andrea for all your help and suggestions you have been such a wealth of knowledge for me! ::)
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Hi Steph! :)
When we're burning fat, we burn the least while we sleep and the most while awake.
That coincides with our activity levels. So, check for ketones later in the day.
Simply a few minor tweaks can make all the difference.
So keep tweaking until you uncover what works for you.
As a long-standing member of the "Turtle Club", I know about very slow [url=http://www.fattoskinny.com/]weight loss (http://www.fattoskinny.com/)[/url].
Remember to be patient for results... They WILL come!
And, don't forget to measure yourself at least once a month!
You will lose the fat!... We'll be right here to help you do it! :)
Tony
Tony I think I am official member of the club bc 3 months with no loss is crazy slow.... but I am honored to stand beside you in the club bc you too are such an inspiration and an amazing support system to me! Thank you
@ umpa, yes I did measure.... I lost about 3\4 inch off my waste and 1 inch around my bust :D:D:D:D
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And I'm honored to be of any help to you, Steph! :)
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I went to grad school the year I turned 40. It was a fast-track program and, in order to survive, I slept 4 to 6 hours a night, max. My body adjusted to that and I kept that schedule for 15 more years. It took more than a year of effort to get to 6 to 7 hours a night. I didn't think I was tired but I know now that I was sleep deprived for all those years.
Just be aware of the need to adjust your sleeping habits once you are through school and have fewer demands on your time. By the way, congrats on dedicating yourself to getting the next degree. My favorite part of finishing school was reading fiction again.
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I know that I have read that Aspartame can stall ones weight loss (http://www.fattoskinny.com/), as well as caffeine. I mention the Aspartame only because you mentioned that you drank Sprite Zero. Try Diet Rite, which contains Splenda, but limit it to one a day. You may want to try to cut down on the coffee as well, maybe 1 cup/day. Try it for a week, and if your results don't change then you know that's not your problem. But I would try each separately. Good luck!