Keeping On Track - after the Newcastle/Mosely Diet

[muzza3]

Ah, my work bag is enormous and full of all kinds of clutter but there definitely isn't a blender in there.

The other problem with the shakes (for me) is that they all seem to have quite a few carbs in them - well, the ones that I can get delivered by my supermarket are. The attraction of 800 calories of food was that I could chose to keep the carbs at my current 20-30g carbs per day.

I don't know about Mediterranean I just eat the kind of food that I like and that fits in with low carb AND low calorie. I do eat a lot of veg. though.

I am having a chuckle at the thought of you dragging this huge bag of gear to work for convenience. I hear what you are saying and the shakes I used had a reasonably high carb content but I don't think the basis of the diet was low carb but low calorie. It was more about not exceeding the 800 calories a day than the carb content. It is only since coming off the diet that I have become carb conscious and the LCHF which I am very comfortable with and as you do can fit in the foods I like within those parameters

 

[muzza3]

5Weeks after ND
Weight-loss this week 2.2lb
187.4lb
FBG 4.1 to 4.7 range
13th consecutive week of weight-loss

Little Goals achieved this week
Broke into the 28's BMI
Overall weight loss exceed 20kg (20.5kg)

This was a tough week with average around 1000cals and under 50g carb each day resulting in little energy to the extent that it was affecting my work etc. So this week will see a big step up in diet moving towards something sustainable while still looking to continue the weight-loss to my goal of 172.4 lb or 79 kg.

I am adding fruit into the mix with a morning mixed berry smoothie with yoghurt and milk.
I am adding a slice of bread to my cooked breakfast (9g Carb)
I am adding one glass of red and 2 pieces of Lindt 90% cocoa each day
I am also adding 25g of peanuts as a snack
I am also adding celery and Carrot stick with Humus as a snack
I am also adding a strength/muscle building session each second day to my exercise in addition to my 10000 steps daily

Total daily calories goal 1400
Total daily Carbs Goal less than 120g

Most of the thinking regarding my changes in diet relate to

1. Creating a balanced diet in old fashioned terms of 2 serve of fruit, Dairy, Veges etc
2. Working on improving metabolic rate and gut bacteria
3. Enjoying my diet

So I have also changed my daily supplements dropping Psyllum Husks (not needed with the additional fibre) and adding in a probiotic in addition to Vitamin D, Fish Oil and Multivitamin

I will be doing a lot more BG testing and also expect that weightloss in this week will be very hard to achieve but still should occur according to the "numbers"

In terms of little targets for the week I will be delighted if I can break below 85kg(any loss at all)

 

[muzza3]

Well just an update

Had a blow out last night watching the World Cup Qualifier Aust V Jordan (Aussies 5-0). 1 packet of crisps and 1 packet of Twisties an additional 540 calories and 70g of carbs which totally blew apart my day with 2200cals and 175g carb.

While I'm not going to beat myself up for letting the hair down it does worry me as crisps and twisties are exactly the foods that I can easily binge on. So today I did "punish" myself with a 700 calorie 27g carb day.

The positive I suppose that while I didn't test at the time this morning BFG was 4.7

Tomorrow back to the 1400 cal >120g Carb diet that I am trying to set in place.

 

[Chook]

Well it sounds to me like you experimented with eating 'normally' and, with your FBG staying so low, it looks like all your hard work paid off. CONGRATULATIONS!!!!

I wouldn't call your low cal / low carb day a 'punishment' - more like 'self correcting'. I'll explain - my husband is naturally slim as is my daughter and I've noticed that after a day of indulgence they will always balance it the day after with lighter meals. When I've asked about it they are always surprised because it's not something they've done intentionally so it's more like an automatic self correction which is something I'd love to develop.

So the BIG question is... what's a Twistie?

 

[muzza3]

Well it sounds to me like you experimented with eating 'normally' and, with your FBG staying so low, it looks like all your hard work paid off. CONGRATULATIONS!!!!

I wouldn't call your low cal / low carb day a 'punishment' - more like 'self correcting'. I'll explain - my husband is naturally slim as is my daughter and I've noticed that after a day of indulgence they will always balance it the day after with lighter meals. When I've asked about it they are always surprised because it's not something they've done intentionally so it's more like an automatic self correction which is something I'd love to develop.

So the BIG question is... what's a Twistie?

Oh No!!! You don't know a twistie "life is pretty straight without a twistie" Twisties are a type of cheese curl, corn-based snack food product, available mainly in Australia
But seriously thanks for your feedback Chook. Crisps and Twisties are to me like biscuits, cakes, chocolates or desserts are to others they are my "danger foods" And its good to hear about Hubby and Daughters habit so this is a good one to have I think

 

[muzza3]

6 Weeks after ND
Weight-loss this week 1.7lb
185.6lb(84.2kg)
FBG 3.9 to 4.6 range
15th consecutive week of weight-loss

Little Goals achieved this week
Broke 85kg mark
Lost 20% of my starting weight

Strange week with Easter and my daughter home for the first time in nearly 2 years this weekend so normal weekly flow interrupted.
A couple of break out days with high Calories and Carbs but no negative impact on FBG's which were great all week. Followed up each bad diet day with a low cal/low carb day which enabled an overall weight loss

Exercise was 2 x 30 minute walks and 1 x 30 minute walk including 4 x 30 second sprints (well they seemed like sprints to me) each day.

Included a strength session on two days but need to increase I think to every second day.

This week
Total daily calories goal 1400
Total daily Carbs Goal less than 120g

Little Goals on the horizon
Break 50 lbs weight-loss
Break 13 stone
Hit BMI of under 28

 

[muzza3]

7 Weeks after ND
Weight-loss this week .66lb
185lb(83.9kg)
FBG 4.2 to 4.8 range
16th consecutive week of weight-loss

A little late with this update but had my birthday this week and had a weekend in Sydney as well

Just squeezed in the weight-loss. My main learning was that after a blowout (on my birthday had Cheescake, Spuds and Apple crumble) you need to put in a couple of strict days to recover. This was highlighted to me by @Chook and her family experiences and I think is really important going forward to maintain my weight-loss and not become a Yo-Yoer.

The positive of the blow out was that while I did not test on the day following FBG's was 4.7 and lower since.

Still 13 lbs to go until target weight and really feel that I want to get there reasonably quickly so that I can get out of weight-loss mode and into weight maintenance. Realistically this will still take 13 weeks unless I revert to the ND for a month. It is tempting but I think I will review weekly as I have still lost weight on LCHF at a healthy rate and with less pain and more energy.

Also I have really been LCLC to a certain degree as I have still been fairly low calorie and not enough high fat. So this week have introduced cream to my coffee and will eat a little more fatty food to see the impact. Oh I have just picked up rather nasty gum infection but am determined that it will not be an excuse to lose control (antibiotics should look after that)

Little Goals on the horizon
Break 50 lbs weight-loss
Break 13 stone
Hit BMI of under 28

 

[muzza3]

Well a couple of days into a truer version of LCHF. I have had two days with carbs at less than 25g each day and Fats at 80g and 95g respectively with protein at 100g and 85g respectively.

According to most macros I have seen the carbs and protein are fine but I need to add about 30g of fat each day, Wow that is a lot extra but will try from tomorrow

I am not finding this fat intake easy as it seems to go against the grain(pardon the pun) but I will persist and see what impact it has on my BG and Weight. The early signs for BG's are fine but weight has lifted a bit but everything has been out of wack this week with the Gum Infection I have had. The antibiotics seem to be getting on top of it now but my dentist was mystified as 2 xrays couldn't indicate the problem. he indicated I should complete the course of antibiotics and see if that does the job??

Well back to work in the morning and a huge cooked breakfast before I leave

 

[britishpub]

@muzza3 I fell into the trap of thinking I needed more Fat in my diet about 6 months ago, but all it did was stall my weight loss with no noticeable change in BG. Now all I focus on is keeping my Carbs below 45/50g and keeping my BG in the range I want it to be. I probably go over on one of the other macros some days, but I don't think it hurts too

I try not to overthink it too much.

My BSc is in Economics probably the least Scientific subject around, and as you can see I don't take a particularly Scientific approach

 

[SunnyExpat]

Well a couple of days into a truer version of LCHF. I have had two days with carbs at less than 25g each day and Fats at 80g and 95g respectively with protein at 100g and 85g respectively.

According to most macros I have seen the carbs and protein are fine but I need to add about 30g of fat each day, Wow that is a lot extra but will try from tomorrow

I am not finding this fat intake easy as it seems to go against the grain(pardon the pun) but I will persist and see what impact it has on my BG and Weight. The early signs for BG's are fine but weight has lifted a bit but everything has been out of wack this week with the Gum Infection I have had. The antibiotics seem to be getting on top of it now but my dentist was mystified as 2 xrays couldn't indicate the problem. he indicated I should complete the course of antibiotics and see if that does the job??

Well back to work in the morning and a huge cooked breakfast before I leave

You'll know if you need more fat.
If you feel fine, and you're happy with your weight, don't force it.
If you are losing too much, put a bit more fat in the diet.

 

[Brunneria]

My perspective is that fat is satiating and kills hunger.
So I eat enough to feel satisfied.
My body very quickly tells me when I reach that point and I stop immediately.

Don't think that eating fat beyond your personal appetite for it will achieve anything beyond revulsion for it - but you may be open to that appetite increasing or decreasing over time, depending on a number of things.

 

[muzza3]

@muzza3 I fell into the trap of thinking I needed more Fat in my diet about 6 months ago, but all it did was stall my weight loss with no noticeable change in BG. Now all I focus on is keeping my Carbs below 45/50g and keeping my BG in the range I want it to be. I probably go over on one of the other macros some days, but I don't think it hurts too

I try not to overthink it too much.

My BSc is in Economics probably the least Scientific subject around, and as you can see I don't take a particularly Scientific approach

Thanks or the feedback Britishpub
I think you are probably spot on as I am not that comfortable with it but I can be a bit stubborn so I will try to see out this week and review. Hey Economics - a science or an art?? I don't think I'll debate it with you as you already cleaned me up once

 

[muzza3]

You'll know if you need more fat.
If you feel fine, and you're happy with your weight, don't force it.
If you are losing too much, put a bit more fat in the diet.

Thanks for the feedback @SunnyExpat and @Brunneria
With @britishpub you are all experienced and regular posters on here and I respect your opinions and the common theme seems to be listen to my body/head/stomach and maybe I need to listen to you guys as well. I think I will focus on the carbs and use the high fat products but as @Brunneria indicated eat to feel sated and let me tell you after the breakfast I had this morning I feel like I have a couple of bricks in my belly
Thanks again folks

 

[muzza3]

Well guys feeling much more comfortable with shifting the focus of my LCHF to make sure I embrace the HF part of the diet. After the great advice above I am focusing on not feeling hungry and using full fat products in all of my meal choices but I have decided not to focus on fat & protein levels or calories in terms of meeting specific targets (but I do record all my eating/exercise on myfitnesspal which is free and easy to use).
BG's continue to be great and while my weekly weigh in is tomorrow the change to full fat products looks like having a positive effect on weightloss this week.

 

[muzza3]

8 Weeks after ND
Weight-loss this week .66lb
184lb(83.6kg)
FBG 4.0 to 4.7 range
17th consecutive week of weight-loss

Well after my weekend in Sydney last week and with the gum infection it was not an ordinary week. The pleasing thing was that my BG's were great all week. The not so pleasing thing was that early in the week my weight blew out by 1.5 kilos. So modified my diet to put more HF into my LCHF and keep carbs under 30g. Biggest change was introducing cream into my coffee instead of milk. It seems to have been really effective as I lost that increase in weight and still had an overall loss for the week. I'm hoping that will be replicated this week for a little more weight-loss

Little Goals on the horizon
Break 50 lbs weight-loss
Break 13 stone
Hit BMI of under 28

Cheers

 

[muzza3]

Just a midweek update. I have to admit that I have given up my attempt to add more fat into my diet. I still have to enjoy what I eat and I just don't feel comfortable with the double cream in particular. I would still describe my diet as LCHF as I am very happy eating meat, eggs, cheese and butter. I have also upped my carbs this week and have been averaging around 90g a day. I suppose I am looking for a little more energy as I have increased my exercise level daily and also have been flat out at work. Its still a work n progress but happily my FBG's have been really consistent between 4.2 and 4.4 this week so I am lucky to have the room to move.
We will see how it affects my weight this week. Most of the additional carbs this week have come from a slice of toast each morning and my wife's wonderful chicken and corn soup which I had for five meals since Sunday (didn't realise corn was so hi in carbs) and a couple of slips 1 x Large White roll with butter and 2 x packets of crisps. The roll was not what I was thinking it would be and the crisps were grabbed on the run as we relocated offices during the week. It is really interesting that my mindset has really moved from a focus on BG to losing the remaining 4.6 kilos to hit my target weight. Work in Progress

 

[SunnyExpat]

Just a midweek update. I have to admit that I have given up my attempt to add more fat into my diet. I still have to enjoy what I eat and I just don't feel comfortable with the double cream in particular. I would still describe my diet as LCHF as I am very happy eating meat, eggs, cheese and butter. I have also upped my carbs this week and have been averaging around 90g a day. I suppose I am looking for a little more energy as I have increased my exercise level daily and also have been flat out at work. Its still a work n progress but happily my FBG's have been really consistent between 4.2 and 4.4 this week so I am lucky to have the room to move.
We will see how it affects my weight this week. Most of the additional carbs this week have come from a slice of toast each morning and my wife's wonderful chicken and corn soup which I had for five meals since Sunday (didn't realise corn was so hi in carbs) and a couple of slips 1 x Large White roll with butter and 2 x packets of crisps. The roll was not what I was thinking it would be and the crisps were grabbed on the run as we relocated offices during the week. It is really interesting that my mindset has really moved from a focus on BG to losing the remaining 4.6 kilos to hit my target weight. Work in Progress

I have to admit, I don't like dairy. Coconut milk in curries I can live with, but again, it has to be a small amount, more for effect than flavour.
I found if I ate less, of anything, I lost weight, if I eat too much, of anything, I gain weight.
Then when I got to my target, I could be a bit more flexible over what I ate.

They're brilliant results though, and it does seem what you are eating now is working well for you, so there is no need for you to go mad over cutting all the carbs and forcing yourself to eat fat at the moment by the look of it.


Keep on track, looks like you have found your formula there.

 

[muzza3]

I found if I ate less, of anything, I lost weight, if I eat too much, of anything, I gain weight.
Then when I got to my target, I could be a bit more flexible over what I ate.

Thanks SunnyExpat
I think this comment is spot on when it comes down to the bottom line. I would just add that recording it (Diet and BG's and Weight) means when I get a change positive or negative I can change accordingly. Thanks for the feedback as this forum that I find many alternatives when I am looking for changes. I don't have a problem generally with dairy but find the double cream end of the spectrum a little heavy for me

 

[SunnyExpat]

Thanks SunnyExpat
I think this comment is spot on when it comes down to the bottom line. I would just add that recording it (Diet and BG's and Weight) means when I get a change positive or negative I can change accordingly. Thanks for the feedback as this forum that I find many alternatives when I am looking for changes. I don't have a problem generally with dairy but find the double cream end of the spectrum a little heavy for me

I know what you mean about the cream. 'Heavy' is spot on, it overwhelms the taste of whatever it's with, and leaves me feeling bloated.
I find it's also too sickly sweet as well, and I have lost my taste for anything sweet.

Cheese, though, a decent sharp cheese I could eat all day. (But have to stop myself )

 

[muzza3]

9 Weeks after ND
Weight-loss this week 2.2lb
182.1lb(82.6kg)
FBG 4.2 to 4.7 range
18th consecutive week of weight-loss

Goals this week broke 50lb in total weight loss.
Pretty much LCHF all week but after attempting to lift the fat content decided not to worry about that too much. Low carbs were the main focus but had a much higher level of around 80-90 g of carb per day

Little Goals on the horizon
Break 13 stone
Hit BMI of under 28
Break the 180lb mark

Cheers