quick Update (if anyone interested lol )

[NewBody]

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 !! 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

 

[Mini]

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.

 

[NewBody]

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.

 

[Mini]

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.

Your ACE is your body’s natural point of equilibrium -- the point where you don’t lose, or gain any more weight. This number is dependent on a variety of factors, including age, fitness level, activity level and more. Most people will find their ACE falls somewhere between 40-120 grams of Net Carbs per day; however, some people that have an extremely difficult time losing/ maintaining weight, might find their range even higher. Remember, these are ranges.

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.

 

[peony]

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.

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

 

[Bad Jar]

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!

 

[peony]

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!!!

 

[Mini]

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

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

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

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