Friday, July 27th Cardio & Cafe

Nice day today.  Still hot.  Summer in SC.
TGIF...
I do plan to go to movie tonight an maybe some light dinner... beside that - I am just bit tired.

Eats today:

coffee+ coconut milk
sunflower seeds
proteins shake
beef roast + ???
yogurt with proteins and flax
protein cookies or cheese...
dinner: not sure... but would not mind some Japanese food..

Definitely TGIF!!! Sounds like you are feeling a little better Hala, good news!

So...with my first week (ok, well since Monday) of low carb down, I hopped on the scale today. 6lbs down! Yay :)
 
I have to say that after having rny, its much easier to stick to. Im guessing thats the reason. That or my brain is just ready. Im sure its mostly water, but I dont care! Next week may be tougher as I'll be out at training all week in NC. At least Im going alone and wont have as much temptation (hopefully) Im also wanting to get in some jogging at the hotel gym so I dont lose another week. I did sign up for a mini bootcamp that will run thru August.

eats for today:

Scrambled egg w/ spinach and cream cheese
Picked up a chicken caesar salad from Panera (no croutons)
Think Im going to try a small apple (I got with my salad) and cheese
Baked talapia and roasted cauliflower

Way to go, Mary!!!!!

Thank you  It feels good to be back on the wagon.

way to go Mary.. but ... yo knwo taht is expected? righ****er weight lost very fast:

 

Now – since you lost most of the water weight – expect more “normal: slower weight loss – and in reality – fat loss.   The rate of the loss – will be 1-2 lbs a week. One week you may not lose anything – or even temporary gain a few lbs (specially if you start exercise or eat Chinese – sal****er retention).  But ASA LONG as you continue the low carb – very consistently – you should expect to lose the weight slowly…

 

To speed the weight loss now you need to add exercise.  IMO - cutting the food and calories may have the opposite results.  In short term – 1-4 weeks you may lose weight – but I doubt it would be as much as you hope for.   Then things will level off…

Water weight loss

When most people begin low-carb dieting, they’ll initially see a significant change on the scale. This really sparks some excitement in them since they think that they’ve finally found that “miracle cure" to shedding excess body fat. While this is a good thing for motivation and for program adherence, it’s important to realize that much of the initial weight loss of a low-carb diet is due to water being flushed out of the system.

As the muscle glycogen is depleted (since you’re taking in fewer carbs than you were previously), water will also be depleted. By understanding this process, you will then not get as discouraged when the rate of weight loss slows the following week. Recognize that while this new weight loss may be slower, it is more representative of true weight loss -- weight loss that is much more likely to stay off.

Likewise, with this same principle, realize that after you have obtained your goal with the diet, and should you decide to abandon it for a more moderate carbohydrate approach, you could see some temporary water weight come back as your body adjusts. Once again, give this a few days and things should normalize.

Hunger control

The next reason that makes people find success with low-carb dieting is that many will find that hunger becomes almost nonexistent. Because carbohydrates typically promote the greatest response to insulin, which then causes you to be hungry once it falls, removing them from your diet will help you control insulin levels and really keep hunger at bay.

Furthermore, if you drop your intake of carbohydrates to really low levels (5% of total calories or less), you could move into a state called ketosis (a state in which your body moves from using carbohydrates as a fuel source to using fat instead), which is an incredibly powerful mechanism for avoiding hunger. Do note that some individuals find that they don’t feel well when they reach ketosis and as such, carbohydrates should not reach levels that are that low.

Read more: http://www.askmen.com/sports/foodcourt_200/202_eating_well.html#ixzz21plVXcRp

 

 

Now the real hard work begins.   The goal now I to be able to find plan that can work for you for weeks – So you can stick to it and don’t go crazy on carbs or starve yourself (been there – I am talking from experience).  Tehe have to be days that you may need to allow for some more food – and hopefully you would choose extra proteins, non-starchy veggies, and not go off on “bread, crackers and other carbs">

 

I have days like that – that I allow myself eat as much as I want – even to a point of overeating – but only on foods that are “in plan" for me. That for me are: raw nuts - seeds, homemade protein cookies,  protein cakes and muffins, and … yogurt with proteins…  (but not much if nay fruits).   

My legal treats is very dark chocolate: 85-90% … or some limited 75% dark.  I want that – I eat it. 

 

Thanks Mary - I do feel better... Much better...

BTW: check that   since you exercise a lot:

From;

 

http://healing.about.com/cs/uc_directory/a/fatlosscoach_2.ht m

 

 

Keys to losing FAT without losing MUSCLE

1. Cycle fat burning days with recovery days.

The secret to losing fat without losing muscle starts with not being too aggressive or extreme with your reduction of carbohydrates. You need carbohydrate management, not carbohydrate elimination. Over the last 12 years, with more than 10,000 clients I've found by reducing carbohydrates by 20% of daily needs and within 48 hours replenishing the glycogen in the muscle by eating 100% of daily carbohydrate requirements, allows for fat loss, without muscle loss. In essence you have two fat burning days, then a recovery day. By doing this you'll have the best of both worlds. You will experience fat loss that averages between 1-2 pounds weekly, while muscles are being well fed. You never drastically deplete the glycogen stores in the muscle so athletic performance is not affected like on a low carb diet.

2. Exercise on days where you are receiving more carbohydrates.

Exercising on days where muscle are getting more carbohydrates for fuel and taking days off from exercise when you are being aggressive about fat loss. One of the most difficult thoughts for exercisers to accept is that most of the results from exercise come when we are not exercising. They come after we exercise and in direct response to how the muscles receive nutrition after exercise.

3. Exercise 1.5 - 2 hours after eating when blood sugar levels and insulin levels are slowly declining.

As insulin levels increase in response to a rise in blood sugar after a meal, the cells are in an anabolic state (receiving nutrients). Insulin is the hormone that feeds are cells. As blood sugar levels drop, insulin levels drop and the pancreas produces the hormone glucagon and nutrients stored in the fat cells are released to the blood and used for energy. The management of this blood sugar rise and drop is important. If blood sugar levels go to high insulin feeds the muscle cells and deposits excess into fat cells. If insulin levels go too low, the muscle cells are being under fed. A slow rise in blood sugar provides good nutrition to the muscles and a slow drop allows glucagon to take from the fat cells. Timing your exercise to this blood sugar decline allows the muscles to receive from the fat cells more effectively. It is important to never exercise without having at least one meal left in your day so that muscles can recuperate from exercise.

Final Thoughts

Long term success managing weight starts with the right approach. If you are overweight, the real problem is that you have too much body fat for how much muscle you possess. A body composition solution is needed, not just a weight loss diet. Your goal should be to lose fat without losing muscle or sacrificing your health in the process. To maintain your results your eating habits must develop life long character. Low carbohydrate diets provide initial weight loss, but at the high cost of losing muscle and reducing metabolism. They are inadequate sources of fuel to support exercise activity, which is vital in maintaining good health. The risks to your health long term makes low carbohydrate diet's poor solutions for life long weight management.

 

Thanks for the info!! I really appreciate it.

Yes, I know the first week or two are the most agressive. Mostly water. But, Im happy now, knowing that what I lose from here should be real loss.

I did add more carbs right before hitting bootcamp on Weds. I think that helped. Threw some peanut butter in my shake. Next week Im going to add a little more and see how it goes. Apples (try to limit one a day if that) and I do have my quest bars (knowing to watch out), and found a new Pure protein bar that is pretty good (I think its 12 carbs or so but does have sugar alcohols) I had to grab one at the store cause my sugar was dropping and I needed something quick. I think Kidney beans are one of the lowest beans as well. I can get a little crazy on the nuts, so Im going to hold off on those. I think Its going to be beneficial to me to add more on my bootcamp days. Just have to keep an eye on it.

Cloudy and expecting much needed rain.  Watching the sail boats with their beautiful spinnakers racing on the bay--start of our annual regatta.  Looking forward to watching the opening ceremony of the Olympics tonight.

Posting yesterday's eats and for the first time will post today's plan (I usually do eat  what I planned but never in the order planned):

Yesterday:
B - protein coffee
S - Zone Perfect
L - skinny latte
S - chicken salad
D - salad, meaty spaghetti sauce
S - protein shake
No exercise,lots of fluid and all vitamins

Today:
B - protein coffee
S - protein shake
L - ham & Swiss roll-ups, cucumber salad
S - skinny latte
D - Chinese food (just the chicken & veggies)
S - nuts, protein bar, or hard boiled eggs
Walking with the dog

Everyone is doing so well - great job...

Between dogs and husband no real sleeping in on my day off. Been taking some time to myself and reading. Heading out shortly to run some errands, go get a new tatto and then the Darius Rucker concert with my hubby. So excited.

B - grilled egg, cheese bacon sandwich
S - none so far (breakfast was pretty late)
L - no idea
S - probably none
D - no idea

So much for planning......It is like 90 here with heat index of 96 so I am pumping water now before our out door concert.