ACK! Not a daily weigh in post!

Hi all,

Wanted to put out a question on vegetable and fruit consumption. Here's the deal: since VSG and being taken off my statin (cholesterol med) my cholesterol has been steadily climbing. While my HDL has also gone up, the LDL and triglycerides have really gone up. So much so, that I decided to go back on the meds.

I will be honest with you all. I am not a vegetable lover. I am a classic meat and potatoes guy. So, I can fill up easily on my 3 - 3.5 ounces of protein and a little bit of veggie and a TBS of some type of starch (I have never really let go of the whole starch thing).

I am also maintaining a good 20 pounds above my original goal weight. I eat a lot of dairy and red meat and still have to supplement with a protein shake to get over 80 grams of protein per day, but have no trouble with the added fats to get calories up and I have not been by any means a low carb eater since last December.

At almost 3 years out I see the writing on the wall and it ain't pretty. So.... I'm seriously thinking about adopting a more vegetable/fruit centric approach to eating. I'm not 100% convinced, but I've been doing a lot of reading that would support that whole, unprocessed fruits and vegetables and some grains and nuts and seeds eating really is the way to go for long term maintenance.

Those of you who have been successful staying in a weight range are not the only ones I'd like to hear from on the subject. I'd love to hear from more people like myself who have struggled with maintaining a healthy way of eating once getting to goal. What did you do to become successful? Are you still searching, too? Clearly, what I did to get to goal was not sustainable for me long term, or I just didn't fully get it, or something.....

As you all know I refuse to throw in the towel and am in this to win it. Just want to put it out there and get some feedback!

Thanks!

I know I haven't been at this a super-long time, but so far I've kept in my desired range - today I'm at 178 (desired range is about 180 +/- 5 right now - but I'm liking being toward the lower end).

My understanding is that carbs drives triglycerides more than meat/dairy...

Role of Carbs

"All carbohydrates are broken down into simple sugars to be absorbed into your body. Some carbs are broken into sugars rapidly, others slowly. In general, the more processed a carb is, the faster it is digested. As blood sugar rises after a meal, your body releases the hormone insulin to indicate to your cells it's time to replenish their energy stores from the abundance of nutrients in the blood. However, if energy is not used due to low activity or the level of sugars in the blood is persistently high, the excess must be dealt with. Although some may be removed via urine and solid waste, the majority is converted into triglycerides for storage as fat. The increased production of triglycerides coupled with the resistance of fat from accumulating too rapidly leads to a buildup of triglycerides in the blood."

Given the above - and many other references - I'd work hardest on changing my carb intake from easy to digest carbs to hard to digest carbs (eg Veg).

I'd avoid fruit juices, as they are too liquefied and easy to digest.  I'd avoid any pre-processed carbs.  

I had super high triglycerides before surgery, and every time I went low carb, they receded to normal very quickly.

I did read an article over the weekend that suggested that going Keto for a bit can "reset" your glucose metabolism.  Many of ours may be broken beyond repair, but I have found, after 2 years, I can consume a carb or two and not set off a craving cycle.  But I have to keep it on the "down low" and occasional... OR couple it with extreme exercise where it all gets burned as fast as it's consumed.  

How's your exercise?  That's another known way to improve your numbers...

Tom

Thanks, Tom. I did not know this about the carbs and triglycerides. This is very good information for me going forward. I am very good about not drinking calories - ever. The worst I have done since VSG is a Chai latte and that was only once. Other than my morning protein coffee all calories are eaten.

Exercise is moderate. Several times per week lately (60-75 minutes), but not the 5-6 times per week I was doing for a while.

My ac1 has been rising... did your article happen to mention how long to do the ketosis thing to help reset your blood sugar levels?

I can't seem to find may way back to that article - I just breezed past it as I was reading some other stuff - sorry!

I appreciate you checking- thank you!

Hi Kairk, you sweet puppiedog,you!  I'm behind you in working maintenance, and certainly not as well read up as Tom (by the way, Thanks, Tom, for the info..), but have kept within my goal range-actually adjusting down from 145-155  to 140-145.  Shortening  up the pendulum swing seemed to bring a bit more stability into my life.  I have yet to regularly reintroduce simple carbs back into my eating...am thinking this may be so forever.  Fruit is an occasional treat only.  I load up on veggies--raw, cooked, anyway I can get them.  I also do full fat/milk.  Nuts and seeds, relishes and such are condiments.  My meat is varied- leaning towards chicken, fish, beef and pork.  I have no doubt, that like you and many I have read on this board,- the further out I get, the more willing to be flexible and adjustable to changes in my body-metabolism, etc I will have to be.  What I believe you are doing so RIGHT is in searching for what is going to work for you.  Hope-research-a plan-and then compliance will take you right to where you want to be.  Smiles your way!  bonnie

Bonnie, thanks for the reply. I think that having a small range will be key for me, too. I originally had a 10 pound swing. Too wide. I also made the mistake of choosing a weight that wasn't so easily sustainable for me, but that may be an excuse, too. I am just not too sure. The mind is pretty good at making justifications.

I readily admit that allowing simple carbs back in my eating life was not prudent. I also acknowledge that Since last December I have allowed so many different things take precedence over my health and sadly I seem to be back in sleep deprivation mode once again.

Thanks so much for the support and kind words!

Devon

Good for you for not giving up. Its worth it . To try to get in more veggies maybe you should try to do like frisco and have two snacks a day consisting of veggies. I admit I don't always get what I should veggie -wise because if I eat protein there is not much room.

the thing about veggies is it takes some work as you have to shop more often to keep fresh ones on hand and then wash them and cut them up and all that.  It helps to find things that are convienient. My hubby loves sugar snap peas raw and you can get a bag of them at costco. rinse and eat. take a few in a plastic bag to work. the same is true for those baby carrots and these little ****tail cucumbers from costco. Also little sweet peppers. I admit I eat grapes often as they are low calorie and I don't see them as being that bad. Ditto apple slices.

I used to take statin drugs but had to quit due to side effects. My total cholesterol is a little high but the hdl is actually higher than the lds and triglicerides are low. my doctor thinks this is peculiar but ok. didn't used to be the case. I attribute the change to weight loss plus I take fish oil twice a day and i think that is what increased the hdl.   I also took red rice yeast tablets for a time and those are a natural statin that you might consider. again, available at costco.

anyway veggies are good. i made oven roasted veggies for a dinner yesterday and they were a big hit. you just gotta find what you like. Hey even my terriers eat carrots!    Diane

I'll be interested to read all the replies you get, Derek.  Since surgery my HDL has shot through the roof and my triglycerides have plummeted.  But the LDL and overall cholesterol are in the "high" range for the first time in my life - weird!!   When I was 250 lbs. my tgriglycerides looked like crap as did the HDL but the LDL and overall cholesterol was great.  

I, too, don't do enough veggies although I do attempt to get at least one fruit in every day or every other day.  Let me know what you find out!