Leluna's Maintenance Diary!!!

[Leluna]

Wow it seems so weird postin on here! Well i officially started re-feed yesterday so thought i would just start off my diary in the maintenance section as i would only be doin re-feed for a week! So here goes

Day 1 (yesterday)

Breakfast:
Lipotrim Maintenance Bar and coffee with skimmed milk.
Lunch:
Lipotrim vanilla shake.
Dinner:
5oz's sliced turkey breast, lettuce, onion, red peppers, balsamic dressing.

Day 2

Breakfast:
Lipotrim Maintenance Bar and coffee with skimmed milk.
Lunch:
4oz's sliced turkey breast, lettuce, onion, red peppers, balsamic dressing.
Dinner:
2 boiled eggs, lettuce, onion, red peppers, balsamic dressing.

Goin well so far... few tummy cramps since i started eating but all in all good! Worried about havin carbs tomorrow..... should i stay off them till next week, so nervous i'll put on weight at my next weigh-in...... :wave_cry:

 

[kered]

Hi and welcome to the maintenance section.

Congratulations on your losses, you must be really pleased.

Just follow the refeed as per instructions and you shouldn't put on any weight, and if you do, it will just be a 1lb or so water weight, which should come off the following week.

I am sure I gained 1lb in my refeed week, but that soon moved again.

Just be careful of the portion sizes too, and follow refeed exactly. You will be fine. Its only natural to be worried about gaining weight after TFR, we were all like that, but you will soon get used to it.

The taste of food is amazing after TFR, are you enjoying eating again?

 

[JanD]

Hi and welcome! Huge well done on your TFR journey - brilliant result.

I agree with what Mary's said. You're much better following refeed to the letter if you possibly can.

Just one thing - you mention having balsamic dressing ...? You can have balsamic vinegar but be careful of dressings unless you've checked the ingredients hon. They can sometimes have oil or sugar which you don't really want just yet. xx

 

[Leluna]

aw thanks guys!! Yep Jan i meant balsamic vinegar... phew my heart nearly stopped there! Can i have sliced beetroot from a jar on re-feed? Thanks a mil!

 

[JanD]

LOL! Sorry to worry you

As long as there's no sugar in it the beetroot'll be fine. I buy the little ones that have just been dipped in vinegar myself.

 

[RetailChick]

Hi and :welcome:

You've had great losses hun!!!

It's a no to the beetroot I'm afraid x

 

[RetailChick]

LOL! Sorry to worry you

As long as there's no sugar in it the beetroot'll be fine. I buy the little ones that have just been dipped in vinegar myself.

I was told no way by my pharmacist and I really fancied it too!!!! Grrrr

 

[JanD]

Ooo sorry .... this was my understanding - I could be wrong ... it's rare but it has been known once or twice xx

 

[Leluna]

thanks Jan.... droolin at the photo lol.... i love beetroot.... was just tryin to jazz up my salads..... aahhh RetailChick spose that's a big no then.... :-(

 

[JanD]

On refeed sheet it says for days 4-7

Any vegetables you want except avocado, 1 or 2 servings with your meals (2 tablespoons per serving)

beetroot is a vegetable so I don't see why not as long as it doesn't contain sugar. xx

 

[RetailChick]

Very fair point Jan!! Have the beetroot honey!

 

[JanD]

Emma - did your pharmacist say why?? x

 

[Leluna]

yep Jan i thought that..... omg decisions, decisions!!!!! RetailChick it's amazin how the pharmacists differ... i just posted on the re-feed forum, coz my pharmacist said to stay away completely from carbs for the 7 days of re-feed.... is this right??? sorry to annoy yis it's strange being the newbie again! Lorraine

 

[JanD]

This is most definitely NOT right!! The whole point of the guided refeed is to reintroduce all foods in all food grops at the right time and in the right quantities so that your glycogen stores will refill gently and you won't see any significant gain. (And if you do it's only water and will settle)

This is why you need to follow the refeed plan to the letter. Do you know where the sticky is?? I'll post the link in case you don't.

Unfortunately pharmacies differ horrendously in their advice and some of it is less than wise!!!

I'll post this and then edit it with the link to the refeed sheet. xx

 

[JanD]

Here's the whole thing just on case - but I'm sure you've already got it x

LIPOTRIM PHARMACY PROGRAMME.

Refeeding after Lipotrim Total Food Replacement without Excessive Weight Regain.

Preventing unnecessary weight gain after dieting...

Remember, under non-dieting the primary source of fuel that the body uses for energy is its blood sugar. When the blood sugar supply gets low the body has reserves of sugar which are stored as a complex molecule called glycogen. Glycogen is stored in the body bound to a great deal of water. When we change the amount of glycogen in the body we also change the amount of water. Glycogen and water are heavy. Changes will affect our weight a great deal and in a very short timespan. After dieting the body will again need glycogen and it will be restored with the reintroduction of food. A few simple facts about glycogen will help you to understand how to prevent a great deal of unnecessary weight regain after total food replacement.

1. Glycogen is made of sugar and that is, therefore, a carbohydrate. A pound of glycogen is worth about 1800 Calories. 1800 Calories deficit in the daily intake can use up a pound of glycogen from storage

2. Glycogen is stored with about 4 parts of water for each part of glycogen. This means that a pound of glycogen may hold an additional 4 pounds of water. 1800 Calories of Calorie deficit in the food eaten can cause a 5 pound weight loss. Compare that with the real need for fat loss. The same 1800 Calorie deficit will only use up 1/2 pound of fat.

3.Glycogen is stored in the liver, muscles and fat cells of the body. The amount we can store can vary depending upon what we eat and how much we use our muscles. Recent research suggests that some people may store as much as a kilogram of glycogen that can be mobilised in the first few days using a vlcd diet. This could mean that such a person could lose almost a stone in weight during the first few days of dieting and not yet have burned any fat.

4. Glycogen is used up and replaced as a matter of course all the time. Think of the glycogen stores the way you think of a kitchen jug that contains sugar. When the levels get low it is easy to fill it up. Daily activities of living and sleeping use glycogen up. Eating fills glycogen stores back up, every day.

5. It is possible to overfill the glycogen stores so that they contain more than the normal levels. Athletes do this and call it carbohydrate loading. Athletes stop eating carbohydrate to deplete their glycogen stores and then feast on carbohydrates. This gives them a larger reserve tank of ready fuel for endurance exercises, such as marathon running. If we eat a lot of carbohydrate foods right after dieting we will accomplish the same thing - extra glycogen that we will not burn up in a few hours of exercise; a lot of extra water that will stay as long as the glycogen (until the next diet or marathon type exercise); extra weight on the scales that cannot be distinguished from fat, makes you depressed and inclined to eat in despair. Totally unnecessary.

6. If carbohydrate foods are reintroduced gradually and in the right sequence over a period of days, the glycogen will return to a normal and modest level without unnecessary weight gain.

Carbohydrate foods include: vegetables, potato, cereal, breads, pasta/rice and fruits. There are carbohydrate foods containing a lot of simple sugars - such as fruit - and those we term 'complex', such as most vegetables.

These will form the bulk (60%) of your long term change to healthy eating buy need to be controlled during refeeding and afterwards for those who have had an insulin resistance problem.




The plan for Refeeding applies to both men and women...
Refeeding


Keep these points in mind:

First day after Total Food Replacement is high protein.

Second day is high protein, modest complex carbohydrate - low fat.

Third day is high protein, modest compels carbohydrate with some cereals - low fat.

Fourth day is high protein, high complex carbohydrate, modest cereals, fruit and other simple sugars - low fat.

The rest of your life is low fat and weight under control.

Lipotrin Refeeding:

The first step in weight management is bridging the gap between Total Food Replacement (TFR) and, so called, "real food". Directly following TFR we are going to guide you through a slow and gradual refeeding process. There are two reasons for the refeeding strategy:

1. You have lost a considerable amount of body fat during your Lipotrim regime, but you have also depleted your glycogen stores, along with their attending water. If you jump directly from TFR into a high carbohydrate meal, your glycogen and water stores will fill up excessively, causing an immediate weight gain that may be as much as 7-10 pounds. This is not a fat gain - it is a fluid gain - but is demoralizing, nonetheless. That is why the transition plan introduces carbohydrate in a controlled way, so that such a weight retain should not occur.

2. During your TFR regime, you ate nothing in addition to your Lipotrim servings very day and drank enough water to float a small tanker. During this time, your palate, used to a steady diet of salty, fatty, oily and sugary foods, has had an enforced rest.

Something very interesting has happened during the rest: your tastebuds, reprieved from a fat/salt/sugar entrapment, have undergone a purification. This palate retraining is one of the most profound results of your TFR regime. Do not throw this perception away by eating your way into the same old problem foods again, just because you used to like them. Changes have to be made to your previous eating behaviour and now is the time to take positive action.

The plan (applies to both men and women).....

Follow exactly - do not add extras and, more importantly, do not miss out any steps. You may have milk in your tea and coffee, if required, and you can now have diet drinks again. Avoid fruit juices (simple sugars) until the end of the week. No alcohol. Try to drink plenty of water. Most people do not drink adequate water and now you are in the habit, stick with it. At least 2 litres per day.

DAY 1.

Have 2 Lipotrim servings and one meal, as follows (men continue to have 2 servings, as before, while women take 1 less serving of Lipotrim).

at lunchtime or evening meal time you may have some skinless, boneless chicken breast or white fish fillet, or some skinless turkey (about 4-6ozs.) The fish or chicken may be steamed, microwaved, baked or cooked with a little water in a non-stick pan. Season with salt and pepper. Or you may have tuna fish in water or brine (drained). Vegetarians may use tofu or quorn.

You may also have either a moderate serving of salad (small breakfast bowl) from any of the following: lettuce, cucumber cress and watercress, tomatoes, mushrooms, onions, peppers, bean sprouts, celery dressed with a little lemon juice or wine vinegar (try balsamic vinegar, it is quite special), or if you prefer, a moderate serving ( 2 heaped table spoons - no more)of some cooked vegetables. You may have bread, grains (rice) or pasta until Day 4. Fruit should wait until Day 4 at the earliest (later if you have carbohydrate problems). You can have milk in tea/coffee.

DAY 2

You will have only 1 Lipotrim serving and 2 meals, as described for Day 1.

Day 3

Same as Day 2, but you may also have - at one meal only - an 8 ounce potato, plain boiled, mashed or baked, but with no addition of any fat. You may like to top with some skimmed milk, plain yogurt or very low fat fromage frais and a sprinkle of herbs.

Day 4-7

A Lipotrim serving for your breakfast plus.....

up to 3 serving of fruit (if you suffer from the insulin resistance problem, then eat these late in the day and do not snack on them during the day)

up to 2 slices of bread or 1 pita or 1 roll or 1 bagel (without fatty spread)

Any vegetables you want except avocado, 1 or 2 servings with your meals (2 tablespoons per serving)

any of the skimmed milk products.

fish fillet (any size) or 6 ounces of chicken or turkey, as described before, or one tin of tuna in water or brine, drained. Vegetarians may use tofu, textured vegetable protein (TVP) or quorn.

Lean meat with all visible fat trimmed off

low fat recipes prepared with low fat sauces - eg lean mince with tomatoes Bolognese sauce

medium baking potato or 6 small new potatoes or one serving of instant mashed potatoes (the kind with no added fat- read the label).
Instead of potato, you may have 4ozs of rice or pasta (cooked weight).

This schedule may be continued for several weeks - especially if you have lost a lot of weight - 5/6 stones or more - as you will need time to adjust to a different eating behaviour and quantities. Check your weight every week at the pharmacy; if it is going up, then action must be taken to address the types and quantities of food eaten. The maintenance food products are advised during this time to add extra control whilst adjusting to your new eating behaviour.

Sample menu for days 4 to 7.....

Breakfast Lipotrim serving.

Lunch Fish fillet (any type - cod, salmon etc), serving of potatoes ( 1 medium jacket or 6 new potatoes or a serving-spoon mash - no added fat) Yogurt ( low fat).

Diner 4-6 ozs chicken (no skin), jacket potato, salad. Fruit (if appropriate) or low fat dessert.

Evening Sandwich (no spread of any sort), consisting of: pickles, fat-free mayonnaise, salad/carrot, slice cold meat (low fat).

Snack 1 or 2 pieces of fruit (evening, if appropriate)


Breakfast Lipotrim serving

Lunch Sandwich (no spread) - any low fat filling, eg tuna. Bowl of salad. 2 pieces of fruit (if appropriate) or yoghurt.

Dinner Spaghetti Bolognese, consisting of: drained lean mince, low fat sauce, 4 ozs. Cooked spaghetti, serving spoon of vegetables. Dessert.

Snack or Evening.

Tub of very low fat fromage fraise, flavoured to suit with either slices of fruit or low fat jelly crystals for a sweet option or herbs and spices with added crunchy vegetable, for a savoury snack.

Or maintenance range - orange-crème drink or chocolate whip dessert (see leaflet).

The main point to understand in following the plan is not to have an any added fat in your food or in its preparation.

There is more than adequate fat for daily requirements naturally occurring in a diet chosen from a wide range of foods. There is no benefit to adding fat in preparation - only weight back on.

MAINTENANCE AFTER REFEEDING.

The failure of all diets has, in the past been maintenance. Regardless of the methods of weight loss, more than 95 people out of every 100 who managed to lose some weight have put it all back by the end of one year.

By five years, it was hard to find anyone who had kept their weight off.

The failure of weight maintenance is largely due to the over reliance on 3 rather ineffectual means of weight control.

These are:

(1.) exercise, (2) portion control and (3) Calorie counting.

By now you should all understand the limitations of each of these strategies.

Exercise cannot cope with a large enough excess of Calories.
Portion control and overall food restriction trigger primitive hunger instincts and lead to out of control eating.
Therefore, weight maintenance fails.

One of the reasons that people find weight maintenance so difficult is that, in serious overweight, more than one problem may exist at the same time.

Most people now appreciate the fact that, in order to resist weight regain, it is important to avoid as much unnecessary fat in the diet as possible.

This simple message remains true, despite the sometimes confusing messages about fat that are presented in the media.

Remember the simple statement - Fat Makes You Fat..

Some of the confusion is caused by the commercial needs of the edible fats industry. This is a very large wealthy industry which loses income when people avoid eating its products.

Other causes of confusion relate to the differences between saturated and unsaturated fats.

There may well be health implications associated with the balance between saturated and unsaturated fats in our food intake. BUT, the effect on our Weight is exactly the same whether we eat animal fat, fish fat, olive fat. Vegetable fat or any other fat - saturated, mono-unsaturated or poly unsaturated. FAT makes you FAT.





*Information for you on 'Meal Replacement Schedule'...

After refeeding, begin by replacing any 7 meals per week with standard Lipotrim formula or flapjack. 1.) This permits you to remain in control of your total weekly caloric intake.

2.) After 14 days, you need to return to the pharmacy to be weighed:

* if your weight has remained stable, continue in this manner;

* if your weight continues to drop, reduce the meal replacements to 6 for the next 2 weeks - repeat the sequence, substituting one traditional meal for a meal replacement until your weight remains stable;

* if your weight increases, then you must replace further meals. Replace 9 meals with formula for 2 weeks. If still not stable, substitute for 11 meals.

Find your appropriate level of meal replacements for weight stability. Then make sure that you attend the pharmacy once a month for a check. Always adjust your meal replacement schedule to the previous month's weight stability.

Source: Lipotrim

 

[Leluna]

Thanks Jan! I was just sayin that to my husband... the pharmacist gave me the re-feed sheet, but told me not to have the carbs... and i thought surely the idea of re-feed is to stick with the plan exactly as there is a slow introduction of different food groups to gradually ease you back in safely with no big weight increase.... so no prob... really lookin forward to my potato tomorrow now!!!! yeeeehaw!

 

[RetailChick]

No Jan, she just said because it wasnt specified on refeed sheet!

Oh dear! I dont agree with your pharmacist saying to avoid carbs hun, Jan is right the refeed has to be followed.

 

[dolphin10]

Here's the whole thing just on case - but I'm sure you've already got it x

Great Jan! Did you type it?

 

[JanD]

Enjoy!! xx

 

[JanD]

Great Jan! Did you type it?

No - just copied and pasted from the refeed stickies. It's east to miss things around here - we're such a big community. Those of us who have been around for a few years can find them a bit easier AND enjoy sharing them xx