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Hi botts

Back on track today.  Not very hungry today after dinner last night.  Also my body gained weight on vacation so that is making me less hungry.  Hope everyone had a great day today.  Tri

B: 80 cal Greek yogurt

S: ff cottage cheese

L: rf cheese,deli ham and multi grain crackers

S: veggie soup

D: chicken breast, diced tomatoes and Brussel sprouts

Good afternoon botts

I am back from vacation.  I am sure I gained weight but will not get on the scale for a couple of days. I was on a web site for bariatric and metabolic surgeons and read the successful patient description "'Successful' weight-loss is arbitrarily defined as weight-loss equal to or greater than 50 percent of excess body weight."  That being said even at 200+ lbs. I am a success.  I should weigh 145 lbs.   My highest weight 24 years ago was 276 lbs.  I am considered  a success at 211 lbs.  I really feel I need to get back under 200 lbs. again so I will continue on. Unfortunately we are eating at an Italian restaurant tonight. I looked at the menu on line and everything is a poor choice.  I will do the best I can.  Tomorrow will get back to normal. Hope everyone is doing well.  Tri

My meal plan today:

B: perfect 10 bagel with avocado

S: lettuce, tomato, cucumber mushrooms, ff cottage cheese and blue cheese dressing

L: chicken breast, broccoli and Italian diced tomatoes

D: ravioli and garlic bread

I can follow low carb diet or low fat diet.  But I can't follow low carb - low fat diet.  Too many lean proteins, not enough fat - makes me really hungry. 

I learned that increasing the fat on low carb dietbwas a key not only to weight loss, but also how I felt when on a diet. Higher fat - provides satiety - makes me less hungry and I don't "cheat". 

Adding avocado, nuts, nut butters, olives, even good quality mayo was a key for me.  

My typical meal has to be balanced : I.e for every 20 gr of proteins I would try to get 10-20 gr of fat, and 10gr of carbs... I avoided grains, and starchy carbs. 

One tip? How about 3? Or 4?

1. Weigh daily. It is a good motivator
2. Measure all your food and journal it every day -before you eat it. It is an eye opener. 
3. Ditch carbs - most of it, even "so called good carbs". I get proteins and non starchy veggies. I even avoid fruits. Fruis and starchy veggies like potatoes, beans, even carrots - turn into sugar in our body. Even milk products (except cheese and some Greek yogurt) or mostly carbs. 

If you can go low carbs for a few days and eat least processed food - real food like meat, eggs, fish, with some veggies - like broccoli, califlower, cabbage, lettuce, cucumbers, peppers, celery, etc - you may have it rough for a few days, but after first 3-4 days your hunger should go down and you should be able to stick to good - whole food diet. 

Recognise head hunger - "want something" vs real hunger. 

When I am decarbing ...I will make or buy lots of food that I can eat - I.e baked chicken, pork loin, baked turkey, steak, beg roast..low sugar ham, eggs.. Cucumbers, no sugar added pickles, ...

Then I will eat as much as my body wants but only from that list.  And when I feel hungry - but not hungry enough for the chicken or HB egg - then I am really not hungry but have cravings... 

It is ok to be hungry...if it is not the time for my meal - I drink water, or coffee or green tea... Until it is time for my next meal. 

I do give myself permission to have a few servings of fruits one or 2 times a week - mostly berries.   I buy some fruits once every 2-3 weeks ..and after that is gone - no more until the next time I can buy fruits. 

A serving of fruits is I.e 1/2 cup of berries, or a very small Apple...or 1/2 of a big one. 

I use mustard, reduced sugar ketchup, some mayo etc. To add more flavor. 

I don't eat low fat... Low fat = to many junk stuff... I eat avocado, some nuts (premesured) ... 

Good luck. 

Great job. I want this to be my story. I've gained a significant amount and this is my first day back on track.