Diet advise ?

angelexperiment
angelexperiment Posts: 1,917 Member
in Food and Nutrition
So i started my diet this week. I ate off plan a few times and gained a lb. Pretty sure it was the eating off plan and not being too strict or focused. But i felt hungry and hungry! So im thinking maybe i should repeat week one which is like a intro week which drops your carbs low, then week two is a little higher but low. Still adjusting to eating in such a way, feeling like it mght have been too drastic from the way i ate before. But im feeling maybe i should repeat week one eat on plan snacks if i feel hungry at all. Let my body adjust. I just always had issues after lunch or dinner or i had a huge gap after dinner in time. Most days of week one dont include snacks which i think if o add in like pecans or something like celery and mustard vinaigrette it will curb any hunger i feel. What do you think?
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Replies

  • psychod787
    psychod787 Posts: 4,099 Member
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    214 i dont know protein level
    psychod787 wrote: »
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?

  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    angelexperiment wrote: »
    214 i dont know protein level
    psychod787 wrote: »
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?

    What were the protein gram totals each day in the food you've logged so far in MFP - the days when you were hungry?
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited March 2020
    AnnPT77 wrote: »
    angelexperiment wrote: »
    214 i dont know protein level
    psychod787 wrote: »
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?

    What were the protein gram totals each day in the food you've logged so far in MFP - the days when you were hungry?

    Her diary is open and her protein does look low.

    @angelexperiment - what's your height and your goal weight?

    I thought you were going to be doing vegan keto, but I see from your carb goal that you decided against keto and I see a lot of non-vegan options. What's your new plan?

    Unless you have a medical reason to track Sodium, consider swapping it out for Fiber - many people find hitting their fiber goal helps them feel satiated.

    I've been involuntarily mostly plant-based and I found rice & beans plus lots of fruits and vegetables very filling.
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    kshama2001 wrote: »
    AnnPT77 wrote: »
    angelexperiment wrote: »
    214 i dont know protein level
    psychod787 wrote: »
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?

    What were the protein gram totals each day in the food you've logged so far in MFP - the days when you were hungry?

    Her diary is open and her protein does look low.

    @angelexperiment - what's your height and your goal weight?

    I thought you were going to be doing vegan keto, but I see from your carb goal that you decided against keto and I see a lot of non-vegan options. What's your new plan?

    Unless you have a medical reason to track Sodium, consider swapping it out for Fiber - many people find hitting their fiber goal helps them feel satiated.

    I've been involuntarily mostly plant-based and I found rice & beans plus lots of fruits and vegetables very filling.

    Good point. Heh: Didn't even think to look, as most have closed diaries these days, it seems. Thanks.

    I second your question: @angelexperiment, is there some eating philosophy or plan you're trying to follow now, or are you just looking for a satisfying personal routine? (You allude to being on/off plan but don't really say what you're trying to do now.)

    As Mr. @psychod787 is hinting, I'd personally find your current protein level too low to keep me feeling full, but we're all different in what's satiating. You seem still to be spending quite a few calories on fats (like coconut oil) in a keto-like way, but also eating quite a few carbs, which isn't very keto-like at all.

    Satiation is very individual, but I personally would feel more full on more protein, less fat, and more volume; and I don't enjoy drinking my calories, so smoothies are a non-starter for me.

    I'm not saying any of this would be true for you, necessarily, but I'd encourage you to think about which days or meals leave you feeling especially full or empty, energetic or depleted, and use those clues to hone in on tweaks that will improve your satiation and happiness.

    Best wishes!
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    kshama2001 wrote: »
    AnnPT77 wrote: »
    angelexperiment wrote: »
    214 i dont know protein level
    psychod787 wrote: »
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?

    What were the protein gram totals each day in the food you've logged so far in MFP - the days when you were hungry?

    Her diary is open and her protein does look low.

    @angelexperiment - what's your height and your goal weight?

    I thought you were going to be doing vegan keto, but I see from your carb goal that you decided against keto and I see a lot of non-vegan options. What's your new plan?

    Unless you have a medical reason to track Sodium, consider swapping it out for Fiber - many people find hitting their fiber goal helps them feel satiated.

    I've been involuntarily mostly plant-based and I found rice & beans plus lots of fruits and vegetables very filling.

    I had a rough first week w the vegan keto and ended up eating a few thing off the plan. A few days. Im going to repeat week one with no cheating.
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    AnnPT77 wrote: »
    kshama2001 wrote: »
    AnnPT77 wrote: »
    angelexperiment wrote: »
    214 i dont know protein level
    psychod787 wrote: »
    cmriverside wrote: »
    Yeah, there is quite a bit of experimenting to do in early days. Pecans are pretty high-cal and low volume - that wouldn't help me much.

    You most likely didn't gain a pound. Water weight fluctuations are common and anything within five pounds I just shrug off.

    https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

    Wise words oh great sage! Protein... what is protein level and your weight?

    What were the protein gram totals each day in the food you've logged so far in MFP - the days when you were hungry?

    Her diary is open and her protein does look low.

    @angelexperiment - what's your height and your goal weight?

    I thought you were going to be doing vegan keto, but I see from your carb goal that you decided against keto and I see a lot of non-vegan options. What's your new plan?

    Unless you have a medical reason to track Sodium, consider swapping it out for Fiber - many people find hitting their fiber goal helps them feel satiated.

    I've been involuntarily mostly plant-based and I found rice & beans plus lots of fruits and vegetables very filling.

    Good point. Heh: Didn't even think to look, as most have closed diaries these days, it seems. Thanks.

    I second your question: @angelexperiment, is there some eating philosophy or plan you're trying to follow now, or are you just looking for a satisfying personal routine? (You allude to being on/off plan but don't really say what you're trying to do now.)

    As Mr. @psychod787 is hinting, I'd personally find your current protein level too low to keep me feeling full, but we're all different in what's satiating. You seem still to be spending quite a few calories on fats (like coconut oil) in a keto-like way, but also eating quite a few carbs, which isn't very keto-like at all.

    Satiation is very individual, but I personally would feel more full on more protein, less fat, and more volume; and I don't enjoy drinking my calories, so smoothies are a non-starter for me.

    I'm not saying any of this would be true for you, necessarily, but I'd encourage you to think about which days or meals leave you feeling especially full or empty, energetic or depleted, and use those clues to hone in on tweaks that will improve your satiation and happiness.

    Best wishes!
    im folowing the ketovegan plan still, but i have logged the meals in my diary through recipe builder they always come up higher in carbs and calories than in the book i am following a 4 week plan included in the book, i did have some thingso wasnt supposed to ( like potato salad, mcdonalds i didnt log, doritos, sweet frog ) but all the rest is from the book ( except for some cheese which isnot vegan i know)
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    I guess it does look confusing but I was following recipes for week one all week. She says the each day is around 20 g net carbs. So everything I made my meals wise from scratch. Most meals are 3.5 net carbs according to the book, the calories also differ greatly by what she says a meal is and what it’s comes out to be on here usually a 200 cal difference and off on carbs too. I am accurately logging my ingredients by hand and what I am using per ingredients in recipe. So I’m not sure any of it I’d been logg is accurate I feel like it’s c always way under based on how I feel
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    Its really just an experiment tbh seeif i can doit. Its for 4 weeks, also to get some healthier meal ideas. Trying tolean towards more pescatarian at the end of the four weeks and do carb cycling. I thought it might be a neat way to incorporate different meals intomy low carb days and if they are keto maybe its a bonus? Lol playing aroind with it to see what my body likes or doesnt. Basically originally was only going to do it fpr a week but found a 4 week plan 𝚗 𝚝𝚑𝚎 𝚋𝚘𝚘𝚔𝚒 𝚋𝚘𝚞𝚐𝚑𝚝
    paperpudding wrote: »
    Can I ask what the purpose of such a restricted diet is?

    Why are you doing this plan?

  • kshama2001
    kshama2001 Posts: 28,052 Member
    angelexperiment wrote: »
    I guess it does look confusing but I was following recipes for week one all week. She says the each day is around 20 g net carbs. So everything I made my meals wise from scratch. Most meals are 3.5 net carbs according to the book, the calories also differ greatly by what she says a meal is and what it’s comes out to be on here usually a 200 cal difference and off on carbs too. I am accurately logging my ingredients by hand and what I am using per ingredients in recipe. So I’m not sure any of it I’d been logg is accurate I feel like it’s c always way under based on how I feel

    Swap Sugar or Sodium for Fiber and put that next to Carbs so you can easily subtract and get net carbs.

    While you're in there, adjust your macros to keto macros. You might want to start with 10% carbs, 70% fat, and 20% protein.

    You could swap coconut oil or a vegan spread for the butter, depending on what you are using it in.
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    kshama2001 wrote: »
    angelexperiment wrote: »
    I guess it does look confusing but I was following recipes for week one all week. She says the each day is around 20 g net carbs. So everything I made my meals wise from scratch. Most meals are 3.5 net carbs according to the book, the calories also differ greatly by what she says a meal is and what it’s comes out to be on here usually a 200 cal difference and off on carbs too. I am accurately logging my ingredients by hand and what I am using per ingredients in recipe. So I’m not sure any of it I’d been logg is accurate I feel like it’s c always way under based on how I feel

    Swap Sugar or Sodium for Fiber and put that next to Carbs so you can easily subtract and get net carbs.

    While you're in there, adjust your macros to keto macros. You might want to start with 10% carbs, 70% fat, and 20% protein.

    You could swap coconut oil or a vegan spread for the butter, depending on what you are using it in.

    𝙷𝚘𝚠 𝚍𝚘 𝚒 𝚊𝚍𝚓𝚞𝚜𝚝 𝚖𝚊𝚌𝚛𝚘𝚜 𝚒𝚗 𝚝𝚑𝚎𝚛𝚎 𝚊𝚗𝚍 𝚒 𝚐𝚞𝚎𝚜 𝚖𝚢 𝚌𝚊𝚕𝚘𝚛𝚒𝚎 𝚐𝚘𝚊𝚕? 𝙸 𝚊𝚖 𝚐𝚙𝚒𝚗𝚐 𝚝𝚘 𝚐𝚎𝚝 𝚊𝚟𝚎𝚐𝚐𝚒𝚎 𝚜𝚙𝚛𝚎𝚊𝚍 𝚒 𝚠𝚊𝚜𝚋𝚎𝚒𝚗𝚐 𝚊 𝚋𝚒𝚝 𝚕𝚊𝚡 𝚠 𝚝𝚑𝚊𝚝 𝚋𝚢 𝚞𝚜𝚒𝚗𝚐 𝚠𝚑𝚊𝚝 𝚠𝚎 𝚑𝚊𝚍 𝚊𝚕𝚛𝚎𝚊𝚍𝚢. 𝚂𝚑𝚘𝚞𝚕𝚍 𝚒𝚝𝚋𝚎 20% 𝚌𝚊𝚛𝚋 𝚋𝚌 𝚝𝚑𝚊𝚝 𝚒𝚜 𝚠𝚑𝚊𝚝 𝚒𝚖 𝚊𝚒𝚖𝚒𝚗𝚐 𝚏𝚘𝚛 𝚙𝚎𝚛 𝚍𝚊𝚢. 𝙷𝚘𝚠 𝚜𝚑𝚘𝚞𝚕𝚍 𝚒 𝚒𝚗𝚌𝚛𝚎𝚊𝚜𝚎 𝚙𝚛𝚘𝚝𝚎𝚒𝚗 𝚠𝚑𝚎𝚗 𝚒𝚖 𝚏𝚘𝚕𝚕𝚘𝚠𝚒𝚗𝚐 𝚝𝚑𝚒𝚜 𝚖𝚎𝚗𝚞? 𝙻𝚒𝚔𝚎 𝚝𝚑𝚎𝚛𝚎 𝚊𝚛𝚎 𝚊 𝚋𝚞𝚗𝚌𝚑 𝚘𝚏 𝚝𝚑𝚒𝚗𝚐𝚜 𝚑𝚒𝚐𝚑 𝚏𝚒𝚋𝚎𝚛 𝚕𝚒𝚔𝚎 𝚑𝚎𝚖𝚙 𝚗𝚞𝚐𝚐𝚎𝚝𝚜 𝚘𝚛 𝚝𝚊𝚑𝚒𝚗𝚒 𝚋𝚊𝚐𝚎𝚕𝚜 𝚘𝚛 𝚗𝚘𝚊𝚝𝚖𝚎𝚊𝚕 𝚊𝚗𝚍 𝚌𝚑𝚒𝚊 𝚙𝚞𝚍𝚍𝚒𝚗𝚐𝚜
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Is this the recipe for the tahini bagel from Tuesday? https://meatfreeketo.com/vegan-keto-bagel-thins/
  • kshama2001
    kshama2001 Posts: 28,052 Member
    angelexperiment wrote: »
    kshama2001 wrote: »
    angelexperiment wrote: »
    I guess it does look confusing but I was following recipes for week one all week. She says the each day is around 20 g net carbs. So everything I made my meals wise from scratch. Most meals are 3.5 net carbs according to the book, the calories also differ greatly by what she says a meal is and what it’s comes out to be on here usually a 200 cal difference and off on carbs too. I am accurately logging my ingredients by hand and what I am using per ingredients in recipe. So I’m not sure any of it I’d been logg is accurate I feel like it’s c always way under based on how I feel

    Swap Sugar or Sodium for Fiber and put that next to Carbs so you can easily subtract and get net carbs.

    While you're in there, adjust your macros to keto macros. You might want to start with 10% carbs, 70% fat, and 20% protein.

    You could swap coconut oil or a vegan spread for the butter, depending on what you are using it in.

    𝙷𝚘𝚠 𝚍𝚘 𝚒 𝚊𝚍𝚓𝚞𝚜𝚝 𝚖𝚊𝚌𝚛𝚘𝚜 𝚒𝚗 𝚝𝚑𝚎𝚛𝚎 𝚊𝚗𝚍 𝚒 𝚐𝚞𝚎𝚜 𝚖𝚢 𝚌𝚊𝚕𝚘𝚛𝚒𝚎 𝚐𝚘𝚊𝚕? 𝙸 𝚊𝚖 𝚐𝚙𝚒𝚗𝚐 𝚝𝚘 𝚐𝚎𝚝 𝚊𝚟𝚎𝚐𝚐𝚒𝚎 𝚜𝚙𝚛𝚎𝚊𝚍 𝚒 𝚠𝚊𝚜𝚋𝚎𝚒𝚗𝚐 𝚊 𝚋𝚒𝚝 𝚕𝚊𝚡 𝚠 𝚝𝚑𝚊𝚝 𝚋𝚢 𝚞𝚜𝚒𝚗𝚐 𝚠𝚑𝚊𝚝 𝚠𝚎 𝚑𝚊𝚍 𝚊𝚕𝚛𝚎𝚊𝚍𝚢. 𝚂𝚑𝚘𝚞𝚕𝚍 𝚒𝚝𝚋𝚎 20% 𝚌𝚊𝚛𝚋 𝚋𝚌 𝚝𝚑𝚊𝚝 𝚒𝚜 𝚠𝚑𝚊𝚝 𝚒𝚖 𝚊𝚒𝚖𝚒𝚗𝚐 𝚏𝚘𝚛 𝚙𝚎𝚛 𝚍𝚊𝚢. 𝙷𝚘𝚠 𝚜𝚑𝚘𝚞𝚕𝚍 𝚒 𝚒𝚗𝚌𝚛𝚎𝚊𝚜𝚎 𝚙𝚛𝚘𝚝𝚎𝚒𝚗 𝚠𝚑𝚎𝚗 𝚒𝚖 𝚏𝚘𝚕𝚕𝚘𝚠𝚒𝚗𝚐 𝚝𝚑𝚒𝚜 𝚖𝚎𝚗𝚞? 𝙻𝚒𝚔𝚎 𝚝𝚑𝚎𝚛𝚎 𝚊𝚛𝚎 𝚊 𝚋𝚞𝚗𝚌𝚑 𝚘𝚏 𝚝𝚑𝚒𝚗𝚐𝚜 𝚑𝚒𝚐𝚑 𝚏𝚒𝚋𝚎𝚛 𝚕𝚒𝚔𝚎 𝚑𝚎𝚖𝚙 𝚗𝚞𝚐𝚐𝚎𝚝𝚜 𝚘𝚛 𝚝𝚊𝚑𝚒𝚗𝚒 𝚋𝚊𝚐𝚎𝚕𝚜 𝚘𝚛 𝚗𝚘𝚊𝚝𝚖𝚎𝚊𝚕 𝚊𝚗𝚍 𝚌𝚑𝚒𝚊 𝚙𝚞𝚍𝚍𝚒𝚗𝚐𝚜

    Swap Sugar or Sodium for Fiber in Change Nutrients Tracked here: https://www.myfitnesspal.com/account/diary_settings

    20% carbs sounded high for keto carbs, but I guess since this is vegan keto and if you're getting a ton of fiber it could work. Adjust your macros here: https://www.myfitnesspal.com/account/my_goals

    What does the author have to say about target macros, specifically, what is she telling you about protein?
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    kshama2001 wrote: »
    I thought your entry for lettuce Tuesday was wrong, but if you really did eat 1,252 grams, then using the actual USDA entry, "Lettuce, cos or romaine, raw" yes, that is 212 calories. But with 41 carbs minus 26 fiber, you get 15 net carbs, which is surely more than the book intended for one meal.

    If this plan makes you so miserable you need to eat 1,252 g of lettuce in a sitting to feel full, it might be time to reconsider.

    {{{{{ hugs }}}}}

    ETA: I had to go look at my lettuce and now I am wondering if your 1252 grams was a typo.
    kshama2001 wrote: »
    I thought your entry for lettuce Tuesday was wrong, but if you really did eat 1,252 grams, then using the actual USDA entry, "Lettuce, cos or romaine, raw" yes, that is 212 calories. But with 41 carbs minus 26 fiber, you get 15 net carbs, which is surely more than the book intended for one meal.

    If this plan makes you so miserable you need to eat 1,252 g of lettuce in a sitting to feel full, it might be time to reconsider.

    {{{{{ hugs }}}}}

    ETA: I had to go look at my lettuce and now I am wondering if your 1252 grams was a typo.
    kshama2001 wrote: »
    I thought your entry for lettuce Tuesday was wrong, but if you really did eat 1,252 grams, then using the actual USDA entry, "Lettuce, cos or romaine, raw" yes, that is 212 calories. But with 41 carbs minus 26 fiber, you get 15 net carbs, which is surely more than the book intended for one meal.

    If this plan makes you so miserable you need to eat 1,252 g of lettuce in a sitting to feel full, it might be time to reconsider.

    {{{{{ hugs }}}}}

    ETA: I had to go look at my lettuce and now I am wondering if your 1252 grams was a typo.
    Might have been it was two heads of romaine that day. Plus generally around 2 cups of mixed salad. It might have been a typo
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    kshama2001 wrote: »
    Is this the recipe for the tahini bagel from Tuesday? https://meatfreeketo.com/vegan-keto-bagel-thins/

    Yes it’s the same except no added sesame seed
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    I am thinking I probably won’t stay with this diet, I do like to see if there are diets my body responds better to for inflammation purposes and since this particular diet is basically an anti inflammatory diet thought I’d give it a shot. I don’t really bounce around in diets, the only real one I’ve done to good effect is carb cycling. Since being on mfp this is really only the second diet I’ve been on. Through my life I admit I’ve tried different things and diets bc I’ve always been overweight. I was trying to see if I could do vegan again bc I did feel better at the time I did it a long time ago but I just don’t think now it’s right for my body and work I do. But I just wanted to try this out mainly as an experiment.
  • paperpudding
    paperpudding Posts: 9,302 Member
    I think not continuing with this diet is a good idea - although I don't think a 1 week long experiment, some of which included off plan eating, is really going to tell you much.
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    @paperpudding I’m repeating the week. But I appreciate your input thanks. I just wanted to be able to do it where I did not feel hungry. But I think with better planning I got it. Not too sure what to do on my very busy days where I was feeling very depleted but to up my protein. I am going to do this for the four weeks as I stated before. Just working out some kinks. Perhaps last week was not the best week for me to start a diet, I spent 14 hours in the hospital and had eaten dinner by 2 pm which led me to be starving and ending up going off plan. As for me personally I kind of always have a learning curve first week or two.
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    @kshama2001 here is the recipe for tahini bagel
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    @kshama2001 this is what she says about protein
  • kshama2001
    kshama2001 Posts: 28,052 Member
    angelexperiment wrote: »
    @kshama2001 this is what she says about protein

    Thanks! Does the next page (or any other page) set a protein target?
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    Not really. She says some people don’t do well in week one and the carbs can be too low for some. If so move on to week 2 where it’s slightly more
    kshama2001 wrote: »
    angelexperiment wrote: »
    @kshama2001 this is what she says about protein

    Thanks! Does the next page (or any other page) set a protein target?

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