Well I am going to go for a walk and see how far I can go. Back and did 3.51 miles in 7448 steps.
Todays Menu:
Breakfast: Egg omelet (1whole egg, 3 egg white, handful of spinach, 2tbsp gouda, 1 tbsp chopped black olives
Post workout: Protein shake
Lunch: didn't eat luch because my protein shake was too late.
Snack: Pear almond butter
Dinner: Steak fajita salad
Weight Loss Tracker
Wednesday, February 29, 2012
Happy Leap Year
Happy Hump Day and Happy Leap Year. Phase 3 Day 7. I have a confession to make. I didn't exactly stick to yesterdays menu. I didn't eat anything I wasn't supposed to, except for maybe the cocktail sauce, but I have no idea how many calories I had. I am still in stabilization mode so the scale will tell me where I am at.
The verdict is in.
We had a retirement party at work for one of my co-workers. There were sooo many kibbles. This was a true test of willpower. The temptation was everywhere. Once everything was set up, I surveryed the room for what I could and couldn't have. After 7 weeks on the protocal and following the basic premise of the diet which is NO SIMPLE CARBS, I was able to easily identify the good and the bad. If I had a question about what was in it, I asked whoever made it.
The only other thing I may have gone overboard with was the sodium. But I just kept drinking water.
Below is a list of what was available to eat. The bold and underlined foods are what I had. I also listed the reasons why I didn't choose the other foods. I did take along my wasa cracker, just incase I wanted it for dipping.
Meatballs (no because of the grape jelly and chile sauce)
BBQ chicken wings (NO because of the bbq sauce)
Grilled chicken wings
Fried chicken wings (NO because of the breading)
Buffalo style chicken dip (cream cheese, chicken, blue cheese and franks hot sauce)
Veggie tray with ranch dip and dill dip (no ranch because of the sugar)(no carrots)
Spicy mango chutney cream chees spread (NO because of the mango preserves)
Crab and cream cheese spread (crab, cocktail sauce and cream cheese)
Hot artichoke dip (artichoke, dukes mayo, parmesean cheese)
Spinach dip bread bowl (NO because of the bread and sugar in the soup mix)
Shrimp dip ( shrimp, cream cheese, callions, green peppers, mozzarella cheese)
Crackers (NO carbs)
Chips (NO carbs)
Rum Cake (NO obvious) but t was calling my name
Key Lime Pie (NO obvious)
Sodas (NO )
Tuna Macaroni salad (NO pasta)
I believe i made the best choices, I probably shouldn't have eaten the cocktail sauce, but it was a miniscule amount.
I will see what the scale says in the next few days.
The verdict is in.
We had a retirement party at work for one of my co-workers. There were sooo many kibbles. This was a true test of willpower. The temptation was everywhere. Once everything was set up, I surveryed the room for what I could and couldn't have. After 7 weeks on the protocal and following the basic premise of the diet which is NO SIMPLE CARBS, I was able to easily identify the good and the bad. If I had a question about what was in it, I asked whoever made it.
The only other thing I may have gone overboard with was the sodium. But I just kept drinking water.
Below is a list of what was available to eat. The bold and underlined foods are what I had. I also listed the reasons why I didn't choose the other foods. I did take along my wasa cracker, just incase I wanted it for dipping.
Meatballs (no because of the grape jelly and chile sauce)
BBQ chicken wings (NO because of the bbq sauce)
Grilled chicken wings
Fried chicken wings (NO because of the breading)
Buffalo style chicken dip (cream cheese, chicken, blue cheese and franks hot sauce)
Veggie tray with ranch dip and dill dip (no ranch because of the sugar)(no carrots)
Spicy mango chutney cream chees spread (NO because of the mango preserves)
Crab and cream cheese spread (crab, cocktail sauce and cream cheese)
Hot artichoke dip (artichoke, dukes mayo, parmesean cheese)
Spinach dip bread bowl (NO because of the bread and sugar in the soup mix)
Shrimp dip ( shrimp, cream cheese, callions, green peppers, mozzarella cheese)
Crackers (NO carbs)
Chips (NO carbs)
Rum Cake (NO obvious) but t was calling my name
Key Lime Pie (NO obvious)
Sodas (NO )
Tuna Macaroni salad (NO pasta)
I believe i made the best choices, I probably shouldn't have eaten the cocktail sauce, but it was a miniscule amount.
I will see what the scale says in the next few days.
Tuesday, February 28, 2012
My Metabolism Type
Fast Oxidizers
Fast oxidizers
You require foods with higher percentages of protein and fat than carbohydrates. Make sure there is protein in everything you eat including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.
Proteins
All proteins are not created equal. The ones that are best for you are high-purine proteins, which are commonly found in fattier meats. This is not to say that you should cut out chicken or fish, but you need the heavier proteins most because they help slow down your rate of oxidation.
Choose from this list of proteins when deciding on a meal or snack:
High Purine: organ meats (pâté, liver, etc.), herring, mussels, sardines, anchovies
Moderate Purine: beef, bacon, dark meat chicken, duck, lamb, spareribs, dark meat turkey, veal, wild game, salmon, shellfish (lobster, shrimp, crab), oysters, scallops, octopus, squid, dark tuna
Low Purine: cottage cheese, milk, yogurt, eggs, cheese, white meat chicken, turkey, fish
Carbohydrates
Your metabolism thrives when your carb intake is limited, but there are different kinds of carbs. Some aren’t as bad as others. Avoid simple carbs, which convert to sugar quickly in the bloodstream. The carbs you can incorporate into your diet are the complex kind found mostly in nonstarchy vegetables. You can choose from these ideal carbs when deciding on a meal or snack.
Low-Starch vegetables: asparagus, cauliflower, celery, mushrooms, spinach
Fruits: avocado, olives, apples and pears (in limited quantity and never without protein on the side)
Grains: sprouted grain bread only (Ezekiel bread is a well-known brand that is available at supermarkets and health–food stores)
Legumes, tempeh, tofu
Fats
To best support your metabolism, you should be getting roughly 30 percent of your daily caloric intake from natural oils and fats. Choose these ideal fats when deciding on meal or snack preparation.
Nuts/Seeds (listed in order of protein content): waltnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, chestnuts, pistachios, coconut, macadamias
Fat/Oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, waltnut oil
Along with knowing the foods that are ideal for you, it is important to know the foods that are worst for you. You don’t always have to eat off the ideal foods list, but the following foods will sabotage your weight-loss efforts.
1. Don’t ever eat a meal that is predominantly carbohydrates.
2. Don’t drink alcohol. It causes an increase in blood sugar and fat storage, and it will lead to a sugar crash as well as an increased appetite for carbs. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka or rum with calorie-free mixers like diet or club soda, and you can always just do what I do and drink it all straight.
3. Don’t eat carbohydrates that are high on the glycemic load index. The next chapter will tell you everything you need to know about the GLI. For now all you need to know is to stay away from high-GLI foods. It is important for all metabolic types to watch their high-GLI intake, but it is especially crucial for you. If you should happen to eat high-GLI foods, make sure to combine them with a protein in order to slow down the production and release of blood sugar.
4. Don’t drink too much caffeine. It is true that caffeine can be used as a fat burner and a performance enhancer when exercising. This is only effective, however, when the caffeine is taken in pill form in conjunction with aspirin. In the forms of coffee, tea, and soda, caffeine gives you short-term energy but does so by getting your adrenal glands to dump adrenaline into your blood like it’s going out of style. As a result, when the caffeine leaves your system, your adrenal glands will be depleted for a while, which leaves you feeling weak and tired from substandard blood-adrenaline levels. Caffeine also speeds the rate of oxidation, which is the exact opposite of what you want your nutrients to do. Avoid caffeinated beverages whenever possible and keep your overall caffeine consumption to a minimum.
5. Don’t overcook your meat. Avoid overcooked animal products, since heat destroys essential amino acids and valuable enzymes.
You will have less physical ailments and feel energized if you eat the foods that contain the ideal macronutrient ratios for your metabolic type. However, these foods are all very high in calories. You must remember to keep within your caloric allowance in order to lose weight.
Fast oxidizers
You require foods with higher percentages of protein and fat than carbohydrates. Make sure there is protein in everything you eat including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.
Proteins
All proteins are not created equal. The ones that are best for you are high-purine proteins, which are commonly found in fattier meats. This is not to say that you should cut out chicken or fish, but you need the heavier proteins most because they help slow down your rate of oxidation.
Choose from this list of proteins when deciding on a meal or snack:
High Purine: organ meats (pâté, liver, etc.), herring, mussels, sardines, anchovies
Moderate Purine: beef, bacon, dark meat chicken, duck, lamb, spareribs, dark meat turkey, veal, wild game, salmon, shellfish (lobster, shrimp, crab), oysters, scallops, octopus, squid, dark tuna
Low Purine: cottage cheese, milk, yogurt, eggs, cheese, white meat chicken, turkey, fish
Carbohydrates
Your metabolism thrives when your carb intake is limited, but there are different kinds of carbs. Some aren’t as bad as others. Avoid simple carbs, which convert to sugar quickly in the bloodstream. The carbs you can incorporate into your diet are the complex kind found mostly in nonstarchy vegetables. You can choose from these ideal carbs when deciding on a meal or snack.
Low-Starch vegetables: asparagus, cauliflower, celery, mushrooms, spinach
Fruits: avocado, olives, apples and pears (in limited quantity and never without protein on the side)
Grains: sprouted grain bread only (Ezekiel bread is a well-known brand that is available at supermarkets and health–food stores)
Legumes, tempeh, tofu
Fats
To best support your metabolism, you should be getting roughly 30 percent of your daily caloric intake from natural oils and fats. Choose these ideal fats when deciding on meal or snack preparation.
Nuts/Seeds (listed in order of protein content): waltnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, chestnuts, pistachios, coconut, macadamias
Fat/Oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, waltnut oil
Along with knowing the foods that are ideal for you, it is important to know the foods that are worst for you. You don’t always have to eat off the ideal foods list, but the following foods will sabotage your weight-loss efforts.
1. Don’t ever eat a meal that is predominantly carbohydrates.
2. Don’t drink alcohol. It causes an increase in blood sugar and fat storage, and it will lead to a sugar crash as well as an increased appetite for carbs. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka or rum with calorie-free mixers like diet or club soda, and you can always just do what I do and drink it all straight.
3. Don’t eat carbohydrates that are high on the glycemic load index. The next chapter will tell you everything you need to know about the GLI. For now all you need to know is to stay away from high-GLI foods. It is important for all metabolic types to watch their high-GLI intake, but it is especially crucial for you. If you should happen to eat high-GLI foods, make sure to combine them with a protein in order to slow down the production and release of blood sugar.
4. Don’t drink too much caffeine. It is true that caffeine can be used as a fat burner and a performance enhancer when exercising. This is only effective, however, when the caffeine is taken in pill form in conjunction with aspirin. In the forms of coffee, tea, and soda, caffeine gives you short-term energy but does so by getting your adrenal glands to dump adrenaline into your blood like it’s going out of style. As a result, when the caffeine leaves your system, your adrenal glands will be depleted for a while, which leaves you feeling weak and tired from substandard blood-adrenaline levels. Caffeine also speeds the rate of oxidation, which is the exact opposite of what you want your nutrients to do. Avoid caffeinated beverages whenever possible and keep your overall caffeine consumption to a minimum.
5. Don’t overcook your meat. Avoid overcooked animal products, since heat destroys essential amino acids and valuable enzymes.
You will have less physical ailments and feel energized if you eat the foods that contain the ideal macronutrient ratios for your metabolic type. However, these foods are all very high in calories. You must remember to keep within your caloric allowance in order to lose weight.
Phase 3 Day 6
It's a new day and I'm still tweaking my calorie intake for optimal stabilization. Although, I'm tempted to keep losing because I'm not really trying to stabilize at this weight. I intend on staying at the lower end of my 4lb leeway.
This morning I am up 1 lb. still .1 away from 2 lbs under. However, I worked out hard and my muscles are sore. So I know there is some water retention. Not a problem. I may rest the muscles today. I was asking on one of the forums, what the optimal protein, carb, fat ratio should be on the hcg diet. Someone posted this awesome test to find out what kind of metabolizer you are. It asks a series of questions about what and how you eat. According to my answers, I am a "Fast Oxidizer". Fast oxidizers You require foods with higher percentages of protein and fat than carbohydrates. Make sure there is protein in everything you eat including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.
I'll list in a separate post, all the guidelines on eating for a "Fast Oxidizer"
I'm feeling good and honestly having trouble eating as much as I should.
Todays Menu
Breakfast: Fage yogurt with mixed berries
Snack: Protein shake w coconut milk, cocoa powder, coconut oil and stevia
Lunch: Philly Cheese Steak Lettuce Wraps
Snack: Pear and almond butter
Dinner: pork cutlets with green beans and almonds, avocado
This morning I am up 1 lb. still .1 away from 2 lbs under. However, I worked out hard and my muscles are sore. So I know there is some water retention. Not a problem. I may rest the muscles today. I was asking on one of the forums, what the optimal protein, carb, fat ratio should be on the hcg diet. Someone posted this awesome test to find out what kind of metabolizer you are. It asks a series of questions about what and how you eat. According to my answers, I am a "Fast Oxidizer". Fast oxidizers You require foods with higher percentages of protein and fat than carbohydrates. Make sure there is protein in everything you eat including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.
I'll list in a separate post, all the guidelines on eating for a "Fast Oxidizer"
I'm feeling good and honestly having trouble eating as much as I should.
Todays Menu
Breakfast: Fage yogurt with mixed berries
Snack: Protein shake w coconut milk, cocoa powder, coconut oil and stevia
Lunch: Philly Cheese Steak Lettuce Wraps
Snack: Pear and almond butter
Dinner: pork cutlets with green beans and almonds, avocado
Monday, February 27, 2012
Phase 3 Day 5
Today is the 5th day of Phase 3. My stress level went down a notch as of yesterday evening. My son, who is at Air Force Basic Training, finally called. It's only been 10 days since he left, and I know that he is in a safe environment and being taken care of, but I just needed to know how he was doing. Not physically, because he is a very strong kid. But mentally. He said that he was having a great time and working hard, food was good, PT easy peasey, following the rules, no problem. The hardest part for him, folding his clothes the way THEY want him too. The biggest question for me was did he have any regrets about going in. NO REGRETS he said. They took 1,000lbs off my shoulders. Looking forward to going to San Antonio to participate in his Graduation. April 12th won't come soon enough.
My weekend is over, back to work today. I need to hit the store for some more avocados and some la Croix sparkling water. I hear everyone using vanilla cream and rootbeer stevia in this for a type of soda. yumm. I'm not a big soda drinker, but this would be a change.
Still looking for Dukes mayo. (no sugar) .
I'm going for a walk this morning, then to the store.
Menu for the day:
Breakfast: yogurt and berries
Snack: Protein shake w coconut milk, coconut oil and chocolate stevia
Lunch: Steak and Onion fajita salad, w cheddar, salsa and sour cream
Snack: apple w/ almond butter
Dinner: Asian Sesame Salmon, asparagus,
Snack: smoked gouda
Went for a 4 mile walk, found my mayo Dukes has no added sugar. I wanted to make some chicken or crab salad. Yippee!
My weekend is over, back to work today. I need to hit the store for some more avocados and some la Croix sparkling water. I hear everyone using vanilla cream and rootbeer stevia in this for a type of soda. yumm. I'm not a big soda drinker, but this would be a change.
Still looking for Dukes mayo. (no sugar) .
I'm going for a walk this morning, then to the store.
Menu for the day:
Breakfast: yogurt and berries
Snack: Protein shake w coconut milk, coconut oil and chocolate stevia
Lunch: Steak and Onion fajita salad, w cheddar, salsa and sour cream
Snack: apple w/ almond butter
Dinner: Asian Sesame Salmon, asparagus,
Snack: smoked gouda
Went for a 4 mile walk, found my mayo Dukes has no added sugar. I wanted to make some chicken or crab salad. Yippee!
Phase 3 day 5 Trying to Stabilize
Day 5 on Phase 3 and I'm feeling good. I haven't stepped on the scale yet, but hoping the additional calories have helped me to stabilize. As of yesterday, I was 3.2 lbs below LIDW. I posted for help on a coouple of my FB HCG pages. The response was add more calories. I have been doing that consistently since day 1 of phase 3. Yesterday, I consumed 1,800 calories. The day before 1,660 and the day before 1,250. So I have upped then gradually.
There are two schools of though for the recommended calorie consumption during P3. The writing in the original HCG diet protocal, says 1,500. However, as you can see, I am having to eat much more, in order to remain withing the 2lb limit.
Others have said to use a BMR (Basal Metabolic Rate) calculator to see what your minumum calorie consumption should be. It's a math equation and according to this particular calculator, I should be eating at least 1,900 calories per day to maintain my current weight. This calculation DOES NOT take into consideration your activitiy level. With light exercise 1-3 days per week it says that I should be eating 2,622 per day. With moderate, 2,956. I am somewhere between the two as far as activity level goes. WOW!.
Note that the most accurate way is to be tested by professionals.
When I posted for help. Candace Eckberg said, not to worry about losing more weight in Phase 3 especially if I plan on doing more rounds. Simply because I am not really wanting to stabilize at this weight.
We weill see what the scale says and act on that accordingly. Weight 215.9 up .3. This is good.
There are two schools of though for the recommended calorie consumption during P3. The writing in the original HCG diet protocal, says 1,500. However, as you can see, I am having to eat much more, in order to remain withing the 2lb limit.
Others have said to use a BMR (Basal Metabolic Rate) calculator to see what your minumum calorie consumption should be. It's a math equation and according to this particular calculator, I should be eating at least 1,900 calories per day to maintain my current weight. This calculation DOES NOT take into consideration your activitiy level. With light exercise 1-3 days per week it says that I should be eating 2,622 per day. With moderate, 2,956. I am somewhere between the two as far as activity level goes. WOW!.
Note that the most accurate way is to be tested by professionals.
When I posted for help. Candace Eckberg said, not to worry about losing more weight in Phase 3 especially if I plan on doing more rounds. Simply because I am not really wanting to stabilize at this weight.
We weill see what the scale says and act on that accordingly. Weight 215.9 up .3. This is good.
Sunday, February 26, 2012
Easing into the Groove of Phase 3
LIDW 36.2
Sile keeping an eagle eye on my LIDW (last injection day weight). I increased my calories yesterday because I had lost too much weight. Never thought I would here myself say that. it is frustrating, because I have so much more weight to lose. Normally, I would take what I could get as far as weightloss.
But, I've said this on previous posts, Phase 3 of this HCG protocal is the most inportant part of the diet.
So I will do what is necessary for the protocal.
I did ask my physician if it mattered what my body compsition was, or did it just matter the weight. She said, just the weight. I asked this because I am working out now on P3. I do know that muscle weighs more that fat and that if I build muscle, my weight will go up. But my fat should go down because I am burning it. So now I have to take that into consideration during Phase 3.
I got my mountain bike tuned up and took it for a spin yesterday. Halfway through my ride, the wind picked up and it started to rain. No problem. Except. My body is reminding me this morning, of muscles that I forgot I had. Ouch! And I realize just how little "meat" I have on my backside.
The Menu for the day
Breakfast:8a 70z 2% plain fage yogurt w/ 1/2 c blueberries
Snack: 10:50amAfter a 4 mile brisk walk at the park) isopure protein shake w coconut milk, 1 tbsp of coconut oil and chocolate stevia.
Lunch: Cauliflower Pizza Crust w/ fresh tomato, mushroom, onion canadian bacon & mozzarella. See photo below
Snack: Apple w/ almond butter
Dinner Steak and mushrooms cooked it irish butter and fresh garlic. Salad of avocado, tomato and onion
Sile keeping an eagle eye on my LIDW (last injection day weight). I increased my calories yesterday because I had lost too much weight. Never thought I would here myself say that. it is frustrating, because I have so much more weight to lose. Normally, I would take what I could get as far as weightloss.
But, I've said this on previous posts, Phase 3 of this HCG protocal is the most inportant part of the diet.
So I will do what is necessary for the protocal.
I did ask my physician if it mattered what my body compsition was, or did it just matter the weight. She said, just the weight. I asked this because I am working out now on P3. I do know that muscle weighs more that fat and that if I build muscle, my weight will go up. But my fat should go down because I am burning it. So now I have to take that into consideration during Phase 3.
I got my mountain bike tuned up and took it for a spin yesterday. Halfway through my ride, the wind picked up and it started to rain. No problem. Except. My body is reminding me this morning, of muscles that I forgot I had. Ouch! And I realize just how little "meat" I have on my backside.
The Menu for the day
Breakfast:8a 70z 2% plain fage yogurt w/ 1/2 c blueberries
Snack: 10:50amAfter a 4 mile brisk walk at the park) isopure protein shake w coconut milk, 1 tbsp of coconut oil and chocolate stevia.
Lunch: Cauliflower Pizza Crust w/ fresh tomato, mushroom, onion canadian bacon & mozzarella. See photo below
Snack: Apple w/ almond butter
Dinner Steak and mushrooms cooked it irish butter and fresh garlic. Salad of avocado, tomato and onion
Cauliflower Crust Pizza
And a porterhouse for dinner
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