quick Update (if anyone interested lol )

Discussion in 'Low Carb Diets' started by NewBody, 27 March 2010 Social URL.

  1. NewBody

    NewBody Full Member

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    Started atkins again 10 days ago, been running 5 mornings outta 7, starting a bit of weight training next wk too, really enjoying the process of getting fit and thin again lol

    Just one thing, now i've lost a stone, and i have only 1 more to go i've been struggling with my food a bit, been nicking bits of things i shouldn't !! :mad: but over all been eating very well, still decaf, mainly fish, eggs, meats, veg and salads, still drinking me daily waters, but really missing my cereal in the morning, and a sum potatoes!! :( Bought wholegrain rice and pasta etc as really missing these too!! really want to lose the rest of my weight by mid may as i have a wedding to go to, and my size and shape doesnt carry weight well atall!! ( i'm 5 ft, very small body frame, was 7 1/2 st all my life up n till i was about 32, i'm 39 now, )
    Thinking whether or not to just train now and low cal or low carb ??
    need sum advice on which road to take as i am not really losing what i expect, (i no this sounds daft but i lost the first 12lbs in 2 1/2 wks on induction a few wks ago then had mouth infection after a tooth out, so i've actually only lost 2 lbs in 2 wks doing low carb and lots of exercise) i am trying really hard.

    xx
     
    Last edited: 28 March 2010
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  3. Mini

    Mini Administrator Staff Member

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    Well done on your weight loss and on getting fit.:happy096:

    Stick with what you are now doing but do an experiment of re-introducing your cereal in the morning and see how you feel on it, it just might help curb your cravings.

    After being on very low carbs you need to re-introduce carbs back into your diet in small measured amounts to gauge how your body and weight react to them and not to overload your glycogen stores.
     
  4. NewBody

    NewBody Full Member

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    thanks for yr reply,

    but what is my Glycogen stores??

    Will having a small amount of brown rice or pasta in a stir fry really mess things up??
    just need some normal accompaniments some meals lol

    Had a couple of 45g portions of either Bran Flakes or Shreaded wheat this week, as I find eating in the morning really hard,
    i go for a run in the morning after drinking water only then on return tried a bowl of the above a couple of times this wk, then eggs & bacon for lunch or tuna salad, then chicken or fish with cauli mash n brocolli for tea ? bit of cheese for snack, even grabbed an apple this wk, and a small 0 fat yoghurt, life was very busy that day!! :-(
    These are the hick ups i'm having as snacking on more cheese, more ham, more eggs........etc...........etc.........etc is so limiting to your taste buds lol i'm craving some fruit, n yoghurts etc...
    i'll give it another wk see if i lose anymore if not then i gotta change my eating big time.
     
    Last edited: 28 March 2010
  5. Mini

    Mini Administrator Staff Member

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    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.

    This information is taken from the Lipotrim Pharmacy Programme and it explains what glycogen is and also explains about carb over loading and the best way to reintroduce food and carbs back into your diet.

    In your case you are eating food but with low carbohydrates so most of the time like those on a vlcd you would be in ketosis , so the principle of gradually adding back in foods that are high in carbs would be the similar.

    Atkins method is to reintroduce carbs gradually over a period of time until you find what he calls your ACE.

    Read more>

    ACE in Greater Detail

    Jim would be the one to ask more questions about Atkins here on MiniMins as he has been very successful on this diet and knows all the ins and outs of how it works.

    Just click on the link below and you will find Jim.

    http://www.minimins.com/atkins-diet/82208-so-youre-thinking-starting-atkins.html


    I think when people understand why they tend to gain weight all of a sudden when coming off a diet especially a low calorie diet and that this weight gain is preventable it gives control back to the dieter.
     
  6. peony

    peony Silver Member

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    Hi Mini
    What is the right sequence to reintroduce these? I am thinking :
    Salad
    Veg
    Fruit
    Potato
    cereal
    pasta/rice?

    I am planning my own 'RTM' and was thinking of introducing Salad week 1, Veg week 2, Fruit & potato week 3, cereal/pasta/rice week 4. Have you any advice/opinions on that?

    thanks
    xxx
     
  7. Bad Jar

    Bad Jar Every ounce is bounce

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    WOW Peony, great pics! and you got to keep your boobs! Can't advise about reintroduction as I'm still only in induction. Just had to mention your before and afters - well done!
     
  8. peony

    peony Silver Member

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    Lost 10 stones on LL/Exante a couple of years ago, have regained several stone so giving WW a go.
    Thanks hon
    I got to keep them kind of - hee hee - they are so far south that without a bra it is quite a sight! Thanks heavens for decent underwear!!!
     
  9. Mini

    Mini Administrator Staff Member

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    Below is how Lipotrim advise how to reintroduce food after TFR.

    Hope this helps to give you some food for thought:)...

     
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