Help On Changing Meal Plan... Advice
collegefbfan
Posts: 346 Member
So in reading what a lot of posters leave on here about eating twice a day, only eating when hungry, not worrying about macros except fat and carbs and let protein fall where it may. I am trying to conform to some of these ways. Like I have to have breakfast. And supper. I was thinking about mainly getting greens in at lunch. I eat greens at other times also, but just saying. I feel like my weight loss has stalled and this is including more activity among other things. Is this the way to go?
0
Replies
-
Have you had zero loss for several weeks or has your loss just slowed a little? Because slowing is natural. People eat to many different plans but the important thing is to find what's comfortable for you - if you're eating 2 meals a day to try and speed up losses but you would be happier eating 3 then you're more likely to fall off plan.
If you lose no weight at all for a few weeks it can be worth switching things up. But everyone - even folks who eat one meal a day - sees stalls now and then.
Only eating when hungry is generally hard to disagree with, though. So maybe try that for a few days and see when you want to eat.1 -
For some reason here lately, I am trying to distinguish between hunger eating and habit eating. It's like now I can't tell. I think a craving that I am trying to stay away from is getting to me. General Tso's chicken!!! But I have not cheated yet. Not going to.1
-
0
-
Not quite 30. I think 22-26 pounds. It sways back and forth. Just in a rut I guess.0
-
If you think you are eating out of habit or otherwise when not actually hungry then you should work on that for sure. But, as far as weight loss, what you've been doing is working so there's absolutely no reason to think that it has suddenly stopped. It just doesn't work like that. Looking at the scale as validation that "it's working" will eventually be disappointing to everyone because at some point the body always slows down on weight loss to do some maintenance or whatever... but it just stops at some point. That doesn't mean fat loss stops though.
I weigh the same today as I did a year ago but I wear a full size smaller clothes and it's very obvious I've lost a lot of fat in photos. I tried doing different things to "break the stall" too and nothing changed on the scale. At one point I was actually 8 pounds less than right now, but I'm still the same size as I was then. That was just a few months ago. I put on about 8 pounds from my lowest ever weight but I've not gotten bigger anywhere. If I let that scale number decide that what I'm doing isn't working, I would've been so discouraged and given up eventually, but since I was also interested in keto for other reasons, and kept eating right, I got to learn that the scale is a big fat lying, liar pants!
Work on being aware of real hunger signals and keep doing what you've been doing and you'll keep losing fat even if the scale doesn't seem to be cooperating.3 -
I found that keeping a simple, regular very well logged food plan worked best for me to lose weight consistantly...while I was in lose weight mode. At first I lost several pounds a week but over the course of losing 110 pounds that slowed down to maybe a pound a week by the end of it and I had to struggle for that. It wasn't always consistant either...some weeks no loss then a sudden drop of a few pounds.
I was uber consistant with the food plan, so it really shows that doing a perfect food week might not give you a pay off loss for a few weeks.
I think remaining consistant in the face of the stall is the biggest predictor of success.
Haven't had that much luck with maintaining the loss consistantly though, once I reached my goal...but I'm also looking for a workable food plan for this phase.
I feel like I'm getting close, but sticking with it is the big thing.
Good luck.
2 -
Our first inclination tends to be increase activity and eat less, however that is not necessarily the best answer. So if you are looking to go to two meals a day but you are hungry, not really a great idea for long term success. And 22 pounds in 5-6 weeks is pretty amazing!0
-
Like I said, just in a rut I guess. Not sure if it is food boredom, thinking that the extra fat bomb is going to stall my results, etc. I also thought this was the rule of thumb: If your weight decreases, shouldn't you adjust calories to your current weight and not where you started. For me, should I still be eating like I weigh 256 pounds or like I weigh? My current 233 pounds?0
-
collegefbfan wrote: »Like I said, just in a rut I guess. Not sure if it is food boredom, thinking that the extra fat bomb is going to stall my results, etc. I also thought this was the rule of thumb: If your weight decreases, shouldn't you adjust calories to your current weight and not where you started. For me, should I still be eating like I weigh 256 pounds or like I weigh? My current 233 pounds?
Your current weight0 -
If you're stuck in a rut, look for new recipes. There's tons on pinterest. I used to eat quiches every morning, you can make a bunch of small to-go ones, freeze them and nuke them in the AM before you leave. I skip breakfast now though and just have coffee with a good amount of heavy cream.
I also find that it helps logging my meals before I eat them, which means instead of eating breakfast I'm finding recipes and plotting out my dinners based on what I have in the fridge. If somethings too high in carbs or something I can adjust as needed and don't have to worry too much about it. Like today I haven't had dinner yet but I plan on making up a few grilled chicken patties and having a big chicken salad for dinner.
As your weight decreases, yes, you have to adjust your macros and calories. I dont know if you're following low carb or keto, but I use the keto calculator to adjust: http://keto-calculator.ankerl.com/
Congrats on your losses
0 -
I adjust my calorie intake as my weight drops but keep my macro percentages about the same.0
-
Sunny_Bunny_ wrote: »If you think you are eating out of habit or otherwise when not actually hungry then you should work on that for sure. But, as far as weight loss, what you've been doing is working so there's absolutely no reason to think that it has suddenly stopped. It just doesn't work like that. Looking at the scale as validation that "it's working" will eventually be disappointing to everyone because at some point the body always slows down on weight loss to do some maintenance or whatever... but it just stops at some point. That doesn't mean fat loss stops though.
I weigh the same today as I did a year ago but I wear a full size smaller clothes and it's very obvious I've lost a lot of fat in photos. I tried doing different things to "break the stall" too and nothing changed on the scale. At one point I was actually 8 pounds less than right now, but I'm still the same size as I was then. That was just a few months ago. I put on about 8 pounds from my lowest ever weight but I've not gotten bigger anywhere. If I let that scale number decide that what I'm doing isn't working, I would've been so discouraged and given up eventually, but since I was also interested in keto for other reasons, and kept eating right, I got to learn that the scale is a big fat lying, liar pants!
Work on being aware of real hunger signals and keep doing what you've been doing and you'll keep losing fat even if the scale doesn't seem to be cooperating.
Thank you for this! I know you've posted similar info before just seems like every time the stupid scale gets me down, I happen to run across this and I am instantly feel better. <<hugs>> for sharing!
1 -
collegefbfan wrote: »Like I said, just in a rut I guess. Not sure if it is food boredom, thinking that the extra fat bomb is going to stall my results, etc. I also thought this was the rule of thumb: If your weight decreases, shouldn't you adjust calories to your current weight and not where you started. For me, should I still be eating like I weigh 256 pounds or like I weigh? My current 233 pounds?
Maybe eat the maintenance calories for your ideal weight? I've heard that's a good way to do it too.
I eventually stopped counting calories because I got to a point where I was too focused on trying to force weight loss and I wasn't learning to follow the hunger signals and figuring out what is boredom and what is craving and such. So much value in learning to eat just when you need to. I'm still working on that. I think that's the ultimate challenge. It's probably the lifetime challenge I guess. There's always gonna be times we just want to eat but don't really need to... just have to make sure we also spend enough time not eating to counter those times.Sunny_Bunny_ wrote: »If you think you are eating out of habit or otherwise when not actually hungry then you should work on that for sure. But, as far as weight loss, what you've been doing is working so there's absolutely no reason to think that it has suddenly stopped. It just doesn't work like that. Looking at the scale as validation that "it's working" will eventually be disappointing to everyone because at some point the body always slows down on weight loss to do some maintenance or whatever... but it just stops at some point. That doesn't mean fat loss stops though.
I weigh the same today as I did a year ago but I wear a full size smaller clothes and it's very obvious I've lost a lot of fat in photos. I tried doing different things to "break the stall" too and nothing changed on the scale. At one point I was actually 8 pounds less than right now, but I'm still the same size as I was then. That was just a few months ago. I put on about 8 pounds from my lowest ever weight but I've not gotten bigger anywhere. If I let that scale number decide that what I'm doing isn't working, I would've been so discouraged and given up eventually, but since I was also interested in keto for other reasons, and kept eating right, I got to learn that the scale is a big fat lying, liar pants!
Work on being aware of real hunger signals and keep doing what you've been doing and you'll keep losing fat even if the scale doesn't seem to be cooperating.
Thank you for this! I know you've posted similar info before just seems like every time the stupid scale gets me down, I happen to run across this and I am instantly feel better. <<hugs>> for sharing!
You're welcome! We all need this reminder over and over again. I haven't liked that the scale has gone up lately but my clothes are not any tighter so I have to get out of my own head about nonsense numbers when it's my physical size that is my real goal to change.0 -
Sunny_Bunny_ wrote: »collegefbfan wrote: »Like I said, just in a rut I guess. Not sure if it is food boredom, thinking that the extra fat bomb is going to stall my results, etc. I also thought this was the rule of thumb: If your weight decreases, shouldn't you adjust calories to your current weight and not where you started. For me, should I still be eating like I weigh 256 pounds or like I weigh? My current 233 pounds?
Maybe eat the maintenance calories for your ideal weight? I've heard that's a good way to do it too.
I eventually stopped counting calories because I got to a point where I was too focused on trying to force weight loss and I wasn't learning to follow the hunger signals and figuring out what is boredom and what is craving and such. So much value in learning to eat just when you need to. I'm still working on that. I think that's the ultimate challenge. It's probably the lifetime challenge I guess. There's always gonna be times we just want to eat but don't really need to... just have to make sure we also spend enough time not eating to counter those times.Sunny_Bunny_ wrote: »If you think you are eating out of habit or otherwise when not actually hungry then you should work on that for sure. But, as far as weight loss, what you've been doing is working so there's absolutely no reason to think that it has suddenly stopped. It just doesn't work like that. Looking at the scale as validation that "it's working" will eventually be disappointing to everyone because at some point the body always slows down on weight loss to do some maintenance or whatever... but it just stops at some point. That doesn't mean fat loss stops though.
I weigh the same today as I did a year ago but I wear a full size smaller clothes and it's very obvious I've lost a lot of fat in photos. I tried doing different things to "break the stall" too and nothing changed on the scale. At one point I was actually 8 pounds less than right now, but I'm still the same size as I was then. That was just a few months ago. I put on about 8 pounds from my lowest ever weight but I've not gotten bigger anywhere. If I let that scale number decide that what I'm doing isn't working, I would've been so discouraged and given up eventually, but since I was also interested in keto for other reasons, and kept eating right, I got to learn that the scale is a big fat lying, liar pants!
Work on being aware of real hunger signals and keep doing what you've been doing and you'll keep losing fat even if the scale doesn't seem to be cooperating.
Thank you for this! I know you've posted similar info before just seems like every time the stupid scale gets me down, I happen to run across this and I am instantly feel better. <<hugs>> for sharing!
You're welcome! We all need this reminder over and over again. I haven't liked that the scale has gone up lately but my clothes are not any tighter so I have to get out of my own head about nonsense numbers when it's my physical size that is my real goal to change.
Eating the maintenance calories of your ideal weight may work but then it doesn't leave you lots of wiggle room when you get closer to your goal weight. For example, if you're eating the calories of a goal weight that is quite low...you'd be at a huge deficit for a while and then as you lose, you can't re-adjust much. It'd be like dropping right down to 1200 (as a woman) until I got close to goal. And then when I needed to adjust because I was five lbs to goal, the calorie amount would be too small to dial down. You wouldn't have anywhere to go.
I do agree that as you lose, you should adjust your macros and calories. But don't dip too low if you're not that close to goal yet.
0 -
collegefbfan wrote: »For some reason here lately, I am trying to distinguish between hunger eating and habit eating. It's like now I can't tell. I think a craving that I am trying to stay away from is getting to me. General Tso's chicken!!! But I have not cheated yet. Not going to.
When I'm craving, I try to find something similar on Pinterest that will help me over the urge. I'm not really hungry, but just feel like I'm missing whatever it is so I try to find a suitable substitute.
If you cook, you can try this one ....
http://www.ruled.me/keto-bites-general-tsos-chicken/
My cooking skills have been stretched quite a bit since starting.1 -
@Sunny_Bunny_ I've considered coconut manna but think it would be just a little too tasty for me. A jar full of creamy goodness in the pantry calling my name. I don't make fat bombs either. Boring, I know.
ETA: LOL. I posted this on the wrong thread but I'm sure you figured out what I'm referring to.0 -
collegefbfan wrote: »For some reason here lately, I am trying to distinguish between hunger eating and habit eating. It's like now I can't tell. I think a craving that I am trying to stay away from is getting to me. General Tso's chicken!!! But I have not cheated yet. Not going to.
When I'm craving, I try to find something similar on Pinterest that will help me over the urge. I'm not really hungry, but just feel like I'm missing whatever it is so I try to find a suitable substitute.
If you cook, you can try this one ....
http://www.ruled.me/keto-bites-general-tsos-chicken/
My cooking skills have been stretched quite a bit since starting.
We really like a number of the Asian themed recipes on ruled.me0 -
@Sunny_Bunny_ I've considered coconut manna but think it would be just a little too tasty for me. A jar full of creamy goodness in the pantry calling my name. I don't make fat bombs either. Boring, I know.
ETA: LOL. I posted this on the wrong thread but I'm sure you figured out what I'm referring to.
That could certainly be an issue. I don't make fat bombs either. Don't really think of them as food. Not a fan of using sweeteners but I still like a touch of sweet occasionally of course. My formerly sugar addicted self seems to be able to manage things like this without going off the rails. Thankfully! Seems like as long as the sweet doesn't come from adding it (artificial or not) or from high amounts of natural sweetness that it isn't a trigger for me.0 -
collegefbfan wrote: »So in reading what a lot of posters leave on here about eating twice a day, only eating when hungry, not worrying about macros except fat and carbs and let protein fall where it may. I am trying to conform to some of these ways. Like I have to have breakfast. And supper. I was thinking about mainly getting greens in at lunch. I eat greens at other times also, but just saying. I feel like my weight loss has stalled and this is including more activity among other things. Is this the way to go?
My $.02 -
It might or might not be the way to go; no one else can answer for you.
We're all our own unique science projects (whether we choose to acknowledge it or not), especially those of us with T2D - for us, consistent meter use (5x-10x daily) until we know our patterns is the only way we'll ever start to see the whole elephant.
Once the elephant begins to take form, you might consider not counting calories.... But in the meantime, less information is not better!
2 -
@Sunny_Bunny_ @kpk54
I made a coconut pudding this weekend with 1 can Trader Joes Coconut Cream, 1/3c Chia seeds, dash of vanilla extract and 3 twists of my salt grinder. It was mildly tapioca pudding like and if you love coconut, you'll like it!1 -
Well, the science part is getting in the way somewhat. Like no matter what calculator I input my data in, it says I should be eating over 1800 calories. I thought a deficit would be the way to go, so I am around 1600 calories a day. That works pretty well for me. At least it has so far. Now, that I am almost 25 pounds lighter, I was thinking around 1400-1450 calories a day would be fine. I don't get a ton of activity in except walking at my job. Is this too much of a calorie restriction for a guy that is 5 feet 9 inches and weights 232 pounds? I know a lot of people aren't calorie counters, but it seems to be working for me.
Thanks.0 -
collegefbfan wrote: »Well, the science part is getting in the way somewhat. Like no matter what calculator I input my data in, it says I should be eating over 1800 calories. I thought a deficit would be the way to go, so I am around 1600 calories a day. That works pretty well for me. At least it has so far. Now, that I am almost 25 pounds lighter, I was thinking around 1400-1450 calories a day would be fine. I don't get a ton of activity in except walking at my job. Is this too much of a calorie restriction for a guy that is 5 feet 9 inches and weights 232 pounds? I know a lot of people aren't calorie counters, but it seems to be working for me.
Thanks.
The general consensus is that a male shouldn't go under 1500 calories to ensure you get adequate nutrition.
Is the calculator giving you 1800 as a deficit number or is that your TDEE?
http://scoobysworkshop.com/calorie-calculator/
Linked is a TDEE (Total Daily Energy Expenditure) calculator. While an estimate, it might give you a different number.
Edit: I just ran your numbers on the sedentary setting and it gave your BMR as 2102. Your TDEE is 2522. If you're eating at 1600 calories, you are under eating. That is a HUGE deficit.1 -
Mate, I'm a 5'2" tall, under 200lb female and I eat around 1600 calories a day, under 20g carbs and lose consistently. If you're eating the same as me I doubt you need to cut back.
I know calorie intake is a very personal thing and a lot depends on how your own body metabolises carbs etc - I am very insulin sensitive (I have reactive hypoglycaemia) and for me cutting carbs is the only way to lose weight but calories don't seem to matter so much. I do see other women taller and both heavier and lighter than me restricting more as it seems calories do make more of a difference to them. The trouble with calorie restriction is there is only so far you can go. If I get near my goal weight and find I need to restrict a little I can do that (I have reached it before and that wasn't the case but bodies change). I think it can be good not to restrict too much too early.
Also and this is just my opinion as a long time dieter - before low carb, I gained on every low calorie eating plan I tried. Except one. For 6 months I did a 400 calorie medical diet consisting of 3 milkshakes a day, nothing else. I lost a few stone on that starvation diet, although no faster than I now lose on low carb.
I also suspect I completely destroyed my metabolism on that diet. Google the biggest loser and weight gain - a study of past contestants showed that the extreme high exercise and low calories they kept to messed up their metabolic rates and left it nearly impossible for them to keep the weight off. Almost all regained.
For me just one of the great things about low carb is that I'm able to heal my metabolism. I get to eat a good, healthy amount, enough to maintain my muscle health (and nail health, hair health, everything else that can suffer on extremely low cal diets) and I also lose weight. Just a pound or two pounds a week - a good, healthy pace. I wouldn't swap that for super low calories - any short term weight drop wouldn't be worth it to me in the long run.
It's very much your mileage may vary, that's just how it works for me personally.2 -
Also just to add, I think you're doing great and I understand the desire to see ever more impressive results - what dieter doesnt!0
-
Well, thanks for the replies. What if 1600 calories keeps me full? I might snack on keto things here or there and that might end up being a total of 1700 calories.
My meals on the regular, mainly are:
Breakfast (6:15)
3/4 scoop protein powder
4 tbsp. heavy cream
1 tbsp. Brain Octane
8 oz almond milk
Breakfast 2 (7:50)
0.5 oz pecans
Lunch (12:00)
Salad greens
3-4 oz of meat like pork chop, chicken, beef, etc.
1 tbsp. butter
0.5 oz pecans
Supper (6:30)
4-8 oz of meat salmon, tuna, pork chop, steak, chicken, etc.
Vegetable like cauliflower, asparagus, bok choy, squash, salad greens
1 tbsp. butter
Snack (if I have one)
Fat bomb
I thought this plan was good. Not everyday, but this is most days. This keeps me full.
0 -
If 1600 keeps you full, that's fine but in the event you have days that you are SUPER hungry (it happens), you don't need to sweat going over because you have a lot of wiggle room.
@moonlights was making a very good point in that slow and steady is key, as you don't want to lose muscle because it is very difficult to get back.0 -
Is there a way to know if you are losing muscle? I know I do what this belly gone... NOW!!!0
-
collegefbfan wrote: »Is there a way to know if you are losing muscle? I know I do what this belly gone... NOW!!!
When you lose weight, you lose a mix of fat, water, and muscle. Fat and water being gone is great...but muscle being gone is not.
Keep an adequate protein intake and resistance training to maintain the muscle mass you have now.
To gauge whether or not you're losing muscle, you would have to get your bodyfat tested. There are a variety of methods with varying degrees of accuracy/reliability, but I believe the most accurate ones are the DEXA scan and the Bodpod which both cost money.0 -
It always comes down to "but I'm full". And the responses will ensue that "no one should ever force feed themselves or eat beyond their hunger". I can't say that I totally DISagree with that in your case because while your calorie intake is low for a 42 year old male, 5'9" @ 233 pounds, the deficit is not extreme. 1400-1450 is bordering on extreme IMO.
If you have no medical issues that interfere with your ability to lose weight, you need to trust the numbers on those BMR/TDEE calculators. Yes, they are built on AVERAGES. Chances are, they apply to you. Speaking for ME, they apply to me. I am a very average 60 yr old female, 5'6", who lost 63 pounds, am currently at maintenance weight and sedentary with the exception of a little planned exercise daily that does not burn many calories. I do not have any health conditions/diseases/disorders that interfere with weight loss/maintenance. The numbers apply. They are averages.
How do I know they apply to me? Easy. Since May of 2013, I have counted calories, somewhat monitored/applied burned calories, consistently lost my excess weight and have maintained for 2+ years all the time being guided by the numbers given to me by MFP and other calculators.
Are any of these calculators EXACT for me. No. They're averages.
I also believe in the energy balance equation of CICO. I CLEARLY understand it may not apply to everyone (equally) because EACH of us comes with our own "Closed System". Closed system being a compilation of all things about our individual health. I do not now have or have ever had: PCOS, Insulin Resistance, Pre-Diabetes, T2D, T1D, thyroid malfunctions, bypass surgeries, etc. To my knowledge, my "systems" operate properly and the "Calculators" apply with very little "tweaking". They all tend to provide similar estimates given proper/same data, as you saw with your "1800". My maintenance number is 1500. PTL for keto which keeps me feeling satiated on so "few" calories.
You will not continue to lose as quickly as you have in the past. I urge you to NOT drop your calories any more than they are now BECAUSE (you have said yourself) the calculators indicate you should be eating about 1800 calories to lose. Not 1600 and certainly not 1450-1400. I urge you to continue to use the calculators, be guided by the calculators, monitor your calories, maintain a reasonable activity level, tweak as needed as you go along. Use them until they quit working for you. Unless you have or acquire and medical issue, the calculators will most likely provide good guidance long term if you use them properly via entering accurate information.
STOP rushing weight loss if that is what you are doing. Lose the excess weight while protecting the good health you have. Evolve into the person who has accomplished (a hard thing to do) his weight loss and learned along the way, the best way to maintain (an even harder thing to do) for YOU, in your own personal Closed System, specific only to you.
Sorry so long.1 -
I started keto a year ago and have lost a little over 30 lbs. Now I'm maintaining. I've kind of eaten the same calorie range from start to finish. I just follow my hunger signals. So my days range from between 1000 to 1600 (I'm a 4'11 female). Maybe one or two days I've gone above 1600 but rarely. My weight loss has not been consistent from week to week. I've gone several stretches with no loss for weeks or just bouncing up and down the same 1-2 pounds. I figured I wasted years yo-yoing the same 5-10 lbs. so there was no reason to rush things since they were moving in the right direction.2
