I have to admit that while the scale said 198 yesterday, I fully expected to rebound a bit today and be higher. Granted, I was praying it would still be below 200, but I expected to be up a bit. That is just how my body works normally. I hit an all time low and then I bounce up and down a bit before it really sticks as my true weight. So, for example, I would hit that 198 and then go back to say 199.8 or even 200 point something the next day. Then, I might be at 199 for a few days before ever seeing that 198 on the scale again. Then, I would normally drop another pound or two to a new all time low and the process would start over again.
This time, for whatever reason, it stuck! The scale said 197.8 this morning! I guess I can "own" that 198 now, huh?? It feels pretty freaking fabulous!!
Saturday, March 15, 2008
Friday, March 14, 2008
198.0--onederland at last!
So, I have yo-yoed up and down since early December in the 201 to 205 weight bracket. Is there a fight class for that weight zone? LOL I guess it would be heavyweight, huh? I finally made it to onederland tonight! At my surgeon's office just prior to our support group meeting tonight, I got weighed and the scale read 198.0 which is the first time I've weighed less than 200 pounds since about 7th grade which would have been the 1978 to 1979 school year--just shy of 30 years ago!
I told many people going into this journey that I'd be happy with any weight and clothing size that started with a one. I've made the clothing size months ago and had on a pair of size 16 khaki slacks tonight that were baggy in the seat! But, that one at the beginning of my weight was starting to feel like an impossible dream. Alas, I have finally seen it happen. Now, to keep on track for my final goal weight of 185! Won't that be sweet!
I told many people going into this journey that I'd be happy with any weight and clothing size that started with a one. I've made the clothing size months ago and had on a pair of size 16 khaki slacks tonight that were baggy in the seat! But, that one at the beginning of my weight was starting to feel like an impossible dream. Alas, I have finally seen it happen. Now, to keep on track for my final goal weight of 185! Won't that be sweet!
Monday, March 10, 2008
Format and Rating Scale for Product Reviews
So, what makes an item good? What factors go into an overall rating?
A big factor these days is cost. You have to factor in local availability versus shipping from online sources, but with the cost of gasoline steadily climbing and many websites offering flat rate shipping ($4.95 to $8.99 many places no matter how large your order and so on), it is often cheaper to have it shipped than to drive across town to get it. For those of us in the boonies who have to drive a half hour to an hour to get anywhere that you can actually get anything good, online shipping can be a huge savings!
Taste is a huge factor for many, many people. If you have to choke it down, is it worth it? I know that I personally have to choke down most protein drinks, but that doesn't make them NOT worth the effort when I'm having a really bad food day. While I may not enjoy the taste and/or flavor, it doesn't take away from the convenience of getting in 26 grams of protein in just 134 calories!
Since I just mentioned it, we'll go with convenience next. Is the packaging convenient? Is the item easy to eat while on the go? Is the source convenient for you to pick up or order from? And, if whether the supplier is online or local, are they good to deal with? There's a lot more to convenience than we sometimes realize!
Pouchworthy? (A term from Melting Mama, LOL, that I use with her permission...) If you are a gastric bypass postop, is the item being reviewed worthy of filling up your teeny pouch's space with it? If you eat this, could you have made a better choice towards getting your protein in for the least amount of refined carbs and such? If I eat something that is pouchworthy for me, it means that I got a suitable amount of protein out of the meal or snack that it was part of. It was not smack full of refined/simple carbs. And, the fats and such were at reasonable levels. As I've mentioned before, I prefer that an item have fewer net carbs (total carbs minus fiber grams) than it has grams of protein. So, a pouchworthy item might, for example, be a protein bar with 20 grams of protein, but less than 20 net carbs and no more than 250 calories. Then, it could also be a crunchy/salty snack that serves to suppress a craving while getting me 9 or 10 grams of protein from a lower carb snack option such as my Kay's Naturals butter pretzel twists! And, when I stop and look at my day so far, I like to see that I have at least one gram of protein in per 10 calories eaten and no more grams of net carbs than I have grams of protein for the day. So, if I have eaten 530 calories, I like to see 50 or more grams of protein and less than 50 net carbs (way less if possible!). And, if those numbers were not close to this range, then I'd often alter my eating plan for the rest of the day so as to bring things back into perspective for the day.
Pros and Cons of each item will be part of my product reviews. I think that it is important to look at all angles when considering making a product part of your regular intake. Convenience can be important for an on the go item and if that convenience factor means that you'll get your protein in though you get in a few more calories than otherwise, it may still be a good item for you. On the other hand, if you like something simply because it tastes sinfully good, then the cons may make you realize that it is an okay occasional treat, but probably not a regular meal choice... Lots to consider!
I'm thinking that the following will be my "format" for product reviews:
Product Name
Product Type (meal replacement, protein bar, snack, etc)
Where Can I Get/Find It?
Cost
Pros
Cons
Overall Rating
And, that overall rating will range from "Yeah Baby!" to "No Way Baby!" for me. Yeah Baby items will be tasty, affordable, convenient, and SO totally pouchworthy! No Way Baby items may be too high in refined carbs, too lacking in flavor or taste, not high enough in protein for the calorie/carb counts, and so many other things may factor into a No Way Baby rating! Yeah Baby is a 5 on a 1 to 5 scale where 5 is the best you can get. On that same scale, No Way Baby might be a 0 or a 1! Somewhere in the middle, you will find "Maybe Baby" (a 3 perhaps?). Pouchworthy items would be a solid 4 or 5 on a scale of 1 to 5 where 5 is the best rating.
Please take a minute to comment on items you'd like to see reviewed--both specific items as well as types of items and what sort of things you look for in a product!
A big factor these days is cost. You have to factor in local availability versus shipping from online sources, but with the cost of gasoline steadily climbing and many websites offering flat rate shipping ($4.95 to $8.99 many places no matter how large your order and so on), it is often cheaper to have it shipped than to drive across town to get it. For those of us in the boonies who have to drive a half hour to an hour to get anywhere that you can actually get anything good, online shipping can be a huge savings!
Taste is a huge factor for many, many people. If you have to choke it down, is it worth it? I know that I personally have to choke down most protein drinks, but that doesn't make them NOT worth the effort when I'm having a really bad food day. While I may not enjoy the taste and/or flavor, it doesn't take away from the convenience of getting in 26 grams of protein in just 134 calories!
Since I just mentioned it, we'll go with convenience next. Is the packaging convenient? Is the item easy to eat while on the go? Is the source convenient for you to pick up or order from? And, if whether the supplier is online or local, are they good to deal with? There's a lot more to convenience than we sometimes realize!
Pouchworthy? (A term from Melting Mama, LOL, that I use with her permission...) If you are a gastric bypass postop, is the item being reviewed worthy of filling up your teeny pouch's space with it? If you eat this, could you have made a better choice towards getting your protein in for the least amount of refined carbs and such? If I eat something that is pouchworthy for me, it means that I got a suitable amount of protein out of the meal or snack that it was part of. It was not smack full of refined/simple carbs. And, the fats and such were at reasonable levels. As I've mentioned before, I prefer that an item have fewer net carbs (total carbs minus fiber grams) than it has grams of protein. So, a pouchworthy item might, for example, be a protein bar with 20 grams of protein, but less than 20 net carbs and no more than 250 calories. Then, it could also be a crunchy/salty snack that serves to suppress a craving while getting me 9 or 10 grams of protein from a lower carb snack option such as my Kay's Naturals butter pretzel twists! And, when I stop and look at my day so far, I like to see that I have at least one gram of protein in per 10 calories eaten and no more grams of net carbs than I have grams of protein for the day. So, if I have eaten 530 calories, I like to see 50 or more grams of protein and less than 50 net carbs (way less if possible!). And, if those numbers were not close to this range, then I'd often alter my eating plan for the rest of the day so as to bring things back into perspective for the day.
Pros and Cons of each item will be part of my product reviews. I think that it is important to look at all angles when considering making a product part of your regular intake. Convenience can be important for an on the go item and if that convenience factor means that you'll get your protein in though you get in a few more calories than otherwise, it may still be a good item for you. On the other hand, if you like something simply because it tastes sinfully good, then the cons may make you realize that it is an okay occasional treat, but probably not a regular meal choice... Lots to consider!
I'm thinking that the following will be my "format" for product reviews:
Product Name
Product Type (meal replacement, protein bar, snack, etc)
Where Can I Get/Find It?
Cost
Pros
Cons
Overall Rating
And, that overall rating will range from "Yeah Baby!" to "No Way Baby!" for me. Yeah Baby items will be tasty, affordable, convenient, and SO totally pouchworthy! No Way Baby items may be too high in refined carbs, too lacking in flavor or taste, not high enough in protein for the calorie/carb counts, and so many other things may factor into a No Way Baby rating! Yeah Baby is a 5 on a 1 to 5 scale where 5 is the best you can get. On that same scale, No Way Baby might be a 0 or a 1! Somewhere in the middle, you will find "Maybe Baby" (a 3 perhaps?). Pouchworthy items would be a solid 4 or 5 on a scale of 1 to 5 where 5 is the best rating.
Please take a minute to comment on items you'd like to see reviewed--both specific items as well as types of items and what sort of things you look for in a product!
My Rules for Protein Bars
I'm going to start doing more product reviews. So, I thought I'd write out what I expect in a protein bar... I'm not sure what different types I'll review here, but I have sort of a pass or fail test that I put ALL protein bars through before I even put them in my shopping basket.
1) Calories--I prefer that a protein bar have about 200 calories even when it will be used as a meal replacement. I find that a lot of the ones I do buy end up in the 230 to 260 zone though. If it has 300+ calories, it has to meet other criteria AND be large enough to split into two filling snacks at least.
2) Carbs--Have you ever noticed how many protein bars have over 30 grams of carbs in them? And most of them have less than 20 grams of protein! I prefer that a protein bar have less net grams of carbs (carbs minus fiber grams) than it does grams of protein. So, if a bar has 19 grams of protein, I prefer it have less than 19 net grams of carbs. If it has more, I often won't even try it. I see bars with more carbs than protein grams as those intended more for energy or for body builders who mean to add body mass.
3) Fiber! I love a bar that has 5 or more grams of fiber! Fiber is a big issue for us WLS postops! We don't get near enough in the average day of eating. Any boost from a product like a protein bar is gravy!
4) Sugars--Many bars out there are sweetened with sugar. And, this can mean even 12 to 20 grams of sugar in a lower protein bar. I try to stay below 10 grams of sugar per serving AND prefer bars sweetened with artificial sweeteners/sugar alcohols.
5) Coatings--You are starting to see more and more bars made with a chocolate coating or a yogurt coating. Those are great if you just have to have that coating to make the bar more tolerable. However, they may also mean a higher calorie count and/or a higher sugar number. While not the greatest comparison, I sometimes think of this like Poptarts--frosted or not???
6) Balance--By this, I mean that there is a fair balance of calories/carbs/fats/protein. We each have our own idea of "balanced," but that is all about personal preference! I would love to see a 50% protein, 25% fats and 25% carbs balance, but it is not all that common...
SO, with all that said, we all know that number 7 here would be taste, right? So, while taste is important as far as us tolerating something, it is not imperative to making a bar a better choice than another. And, if something is just so danged yummy that it is like protein candy, we are more likely to abuse it as a snack and not a meal replacement. If it is a PLANNED snack, then that is cool. But, if it is the temptation in our cupboard, then perhaps it isn't truly the best option? If I found myself thinking of a bar as a treat, then I'd have to take another really good look at its nutrition facts....
1) Calories--I prefer that a protein bar have about 200 calories even when it will be used as a meal replacement. I find that a lot of the ones I do buy end up in the 230 to 260 zone though. If it has 300+ calories, it has to meet other criteria AND be large enough to split into two filling snacks at least.
2) Carbs--Have you ever noticed how many protein bars have over 30 grams of carbs in them? And most of them have less than 20 grams of protein! I prefer that a protein bar have less net grams of carbs (carbs minus fiber grams) than it does grams of protein. So, if a bar has 19 grams of protein, I prefer it have less than 19 net grams of carbs. If it has more, I often won't even try it. I see bars with more carbs than protein grams as those intended more for energy or for body builders who mean to add body mass.
3) Fiber! I love a bar that has 5 or more grams of fiber! Fiber is a big issue for us WLS postops! We don't get near enough in the average day of eating. Any boost from a product like a protein bar is gravy!
4) Sugars--Many bars out there are sweetened with sugar. And, this can mean even 12 to 20 grams of sugar in a lower protein bar. I try to stay below 10 grams of sugar per serving AND prefer bars sweetened with artificial sweeteners/sugar alcohols.
5) Coatings--You are starting to see more and more bars made with a chocolate coating or a yogurt coating. Those are great if you just have to have that coating to make the bar more tolerable. However, they may also mean a higher calorie count and/or a higher sugar number. While not the greatest comparison, I sometimes think of this like Poptarts--frosted or not???
6) Balance--By this, I mean that there is a fair balance of calories/carbs/fats/protein. We each have our own idea of "balanced," but that is all about personal preference! I would love to see a 50% protein, 25% fats and 25% carbs balance, but it is not all that common...
SO, with all that said, we all know that number 7 here would be taste, right? So, while taste is important as far as us tolerating something, it is not imperative to making a bar a better choice than another. And, if something is just so danged yummy that it is like protein candy, we are more likely to abuse it as a snack and not a meal replacement. If it is a PLANNED snack, then that is cool. But, if it is the temptation in our cupboard, then perhaps it isn't truly the best option? If I found myself thinking of a bar as a treat, then I'd have to take another really good look at its nutrition facts....
Sunday, March 9, 2008
Article: 8 Sneaky Things That Could Be Making You Fat
8 Sneaky Things That Could Be Making You Fat
| By Kathleen Zelman, MPH,RD,LD WebMD Feature | Reviewed by Louise Chang, MD |
You're stuffed after a big restaurant dinner -- but then the dessert cart rolls around, and you just have to order that gorgeous chocolate mousse. Or you're munching from a big bag of chips while checking emails, and when you look up, the bag is empty. Sound familiar?
Environmental factors -- like package size, portion size, the variety of food you're served, and the size of your plate -- can influence your eating more than you realize, experts say. Indeed, if we always ate only when we were really hungry and stopped when we were full, there would be no obesity epidemic.
The key, experts say, is to become more aware of these overeating triggers, which can help you resist the temptations and avoid weight gain .
"Once you become aware of the environmental cues that can sabotage your diet, you can react accordingly and make smart decisions," says Susan Moores, RD, a spokeswoman for the American Dietetic Association.
Simple things such as bringing tempting snacks into your house, moving the candy jar at work out of sight, making fruits and vegetables more visible in your refrigerator, and eating more deliberately and slowly, can cut down on overeating and help you lose weight , Moores says.
Here are eight factors that can trigger overeating and weight gain:
1. Sights, Sounds, and Smells
Overeating can be triggered by the alluring smell of bacon cooking, the sound of popcorn popping, advertisements for junk food, and so on. "You are influenced by your surroundings, and our studies show these kinds of cues result in eating more food," says Cornell University researcher Brian Wansink, PhD, author of Mindful Eating.
2. Distracted Eating
"Eating amnesia" is the act of unknowingly putting hand to mouth, usually from a big bag or bowl while sitting in front of the television, reading a book, checking emails, or during happy hour. Multi-tasking can lead to overeating because you're not paying attention to what you are eating. When you eat more mindfully, you really taste the food -- and are more likely to feel satisfied sooner. "Food should touch more of your senses to be satisfying, instead of just filling in the hole," Moores says.
3. Food, Food Everywhere
Everywhere you turn, there are opportunities to eat -- at drive-through restaurants, vending machines, even gas stations. And when food is in front of us, we tend to eat more of it, experts say.
Wansink and colleagues found that when candy was easily accessible on workers' desks, they ate an average of nine pieces a day, and didn't realize how many they ate. But when the candy was kept in their desk drawers, they ate about six pieces per day. And when they had to get up from their desks to reach the candy six feet away, they only ate four pieces.
Curb your instinct to overeat sweets and snacks by moving them out of sight -- and putting more healthful foods into plain view. Resist the urge to splurge on unhealthy foods by carrying your own healthy snacks.
4. Food that's Fast, Convenient, and Inexpensive
Fast-food restaurants on every corner offering inexpensive food also encourage us to eat more and more often. Combo meal deals sound like a bargain, but they are loaded with fat, sodium, and calories.
Also, "when you eat lots of fast food, it all starts to taste the same, and you can become satisfied with a small range of flavors and sometimes it is hard to get enough," says Moores.
To help yourself resist the temptation, work on developing a taste for the subtle, natural flavors of food, suggests Moores.
Dietitians recommend limiting visits to fast-food restaurants to once a week. And, they say, choose the healthier menu options -- like salads and grilled chicken sandwiches -- even if they cost a little more.
5. Portion Distortion
Our idea of a normal portion has become skewed, in part because so many restaurants serve oversized portions. "Giant portions seem to have evolved into the norm, and many people have trouble understand how much they should eat," Moores says.
To understand what a portion should look lie, pull out the measuring cups and see how your portions stack up against the standards from the U.S. government's mypyramid.com web site.
Another answer to the portion dilemma is to eat more foods that are less calorically dense. These are foods that contain lots of water and fiber, but not many calories -- like fruits, vegetables, and broth-based soups. Researcher Barbara Rolls, PhD, and colleagues at Penn State University found that it's possible to reduce calories without increasing hunger by eating more of these types of foods.
Mindful eating can help here, too. "Eat slowly, taste the food and become more in touch with what you are eating and how it tastes so you can enjoy it more and start to appreciate satisfaction with smaller portions," Moores says.
6. Giant-Size Packages
You'll find plenty of bargains on mega-sized packages at super-discount stores like Costco or Sam's. But unfortunately, experts say, these giant containers can affect us on an unconscious level and cause us to eat more. Researchers have found that when you eat from a large container, you are likely to consume 25% to 50% more than you would from a smaller package -- especially when you're eating snacks and sweets.
"First, try to get out of the habit of always eating something while you are sitting, relaxing, or watching television," says Tara Gidus, MS, RD. "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container or buy smaller packages like the 100-calorie snack packs."
7. Not-So-Dainty Dishware
Researchers have found that we tend to eat more when we're served from larger containers. Wansink and colleagues found that when students were given food in larger bowls, they served themselves 53% more and consumed 56% more than those who used smaller bowls.
When you use smaller bowls, plates, and cups, you won't feel deprived because the food will look plentiful, Wansink says. Daintier dishware and smaller utensils can also help slow your eating.
8. Too Much Variety
A buffet restaurant can be a dieter's nightmare. Too many choices encourages having a taste (or more) of everything, and before you know it, your plate runneth over. "Too much variety on your plate at one meal can often mean too much food overall," says Connie Diekman, MEd, RD, director of nutrition at Washington University and president of the American Dietetic Association.
So use variety to help meet your nutritional needs, but concentrate on the right foods. Eating a variety of foods is great, as long as the foods are low in calories and rich in nutrients -- like fruits, beans, vegetables, broth soups, whole grains, and low-fat dairy.
 |
SOURCES: Susan Moores, RD, spokeswoman, American Dietetic Association. Brian Wansink, PhD, director, food and brand lab, Cornell University; author, Mindless Eating.Tara Gidus, MS, RD, spokeswoman, American Dietetic Association. Connie Diekman, MEd, RD, president, American Dietetic Association; nutrition director, Washington University. Rolls, B., American Journal of Clinical Nutrition; 2006:83. Wansink, B., et al, Journal of the American Medical Association, 293:14 (April 13); 1727-1728. Wansink, B., Annual Review of Nutrition, 2004, vol 24, pp. 455-479. Painter, J., et al, Appetite, June 2002; 38:3; 237-238. Burton, P., et al, Appetite, July 2007; vol 49; pp. 191-197.
© 2008 WebMD, LLC. All rights reserved.
Canned answers from a WLS postop...
A darling man named Jim from Pittsburgh, PA posted the following in response to someone who'd been told that all the postops a friend knew had gained back the weight. She'd posted looking for sage advice in how to handle the situation. Here's Jim's comments:
The amount of "experts" out there on this surgery who have never had it is staggering.
I've developed canned answers over the last year:
1) "Everyone who gets this surgery dies in 10 years."
Really??? I'll have to find my friend Tim who had this surgery 15 years ago and drive a stake through his heart then, because he is obviously undead.
2) "It's just a tool, not a magic bullet!"
Yeah, thanks. I think I figured that out one year and 190 pounds ago.
3) "So and so had it and gained all the weight back."
Wow, they must have really tried hard to do that. Fortunately, I don't have the underlying psychological issues that goes along with the small percentage of people that have that issue.
4) "Don't you miss eating like a normal person?"
An extremely small price to pay being able to look and feel like a normal person. And with few exceptions, I DO eat like a normal person, only smaller amounts.
5) "Everyone I know who had this surgery regrets it and / or is sick from it."
Then you need to get out more, because that is an extremely small minority of people who get this surgery.
6) "You took the easy way out."
No, staying fat and dying young would have been taking the easy way out. And there is nothing wrong with taking the path of least resistance. That's like telling a woman who had difficulties giving birth that she took the easy way out having a C-section. Or like telling a cancer patient that they took the easy way out by getting chemo.
7) "If you would have just quit eating, you wouldn't have gotten so fat and needed this surgery."
And if you would just quit talking, less people would think you are an ignorant a$$hole. The best thing was that this was told to me by a smoker who had tried to quit and failed at least five times. Ah, sweet irony.
I've learned that the worst thing about ignorance is its insistence.
The amount of "experts" out there on this surgery who have never had it is staggering.
I've developed canned answers over the last year:
1) "Everyone who gets this surgery dies in 10 years."
Really??? I'll have to find my friend Tim who had this surgery 15 years ago and drive a stake through his heart then, because he is obviously undead.
2) "It's just a tool, not a magic bullet!"
Yeah, thanks. I think I figured that out one year and 190 pounds ago.
3) "So and so had it and gained all the weight back."
Wow, they must have really tried hard to do that. Fortunately, I don't have the underlying psychological issues that goes along with the small percentage of people that have that issue.
4) "Don't you miss eating like a normal person?"
An extremely small price to pay being able to look and feel like a normal person. And with few exceptions, I DO eat like a normal person, only smaller amounts.
5) "Everyone I know who had this surgery regrets it and / or is sick from it."
Then you need to get out more, because that is an extremely small minority of people who get this surgery.
6) "You took the easy way out."
No, staying fat and dying young would have been taking the easy way out. And there is nothing wrong with taking the path of least resistance. That's like telling a woman who had difficulties giving birth that she took the easy way out having a C-section. Or like telling a cancer patient that they took the easy way out by getting chemo.
7) "If you would have just quit eating, you wouldn't have gotten so fat and needed this surgery."
And if you would just quit talking, less people would think you are an ignorant a$$hole. The best thing was that this was told to me by a smoker who had tried to quit and failed at least five times. Ah, sweet irony.
I've learned that the worst thing about ignorance is its insistence.
Saturday, March 8, 2008
Am I Done? And, Alternate Day Dieting...
It is quite common amongst WLS postops to hear someone say, "I'm not losing... It has stopped. Do you think I'm DONE??" And, most of the time, this person is still very early into their WLS journey and nowhere near done losing the weight they will lose. Most of the time they are still in that "honeymoon" window. For those of you who don't know what the "honeymoon" period is, it is the first 6 to 18 months after a person has weight loss surgery. It is usually the period of prime losing time. Many people will lose the bulk of their weight during this timeframe. It is somewhat easier to lose during this time as it is also the time when you have the most malabsorption from a procedure of this nature. It will depend on how well you work the tool/program you were given. The more time passes, the more your body adapts and attempts to make up for the bypass you've had done. The body tries to compensate for the bypass by developing the little absorption receptors farther down the colon. It doesn't mean that your body WILL work better at absorbing later. It just means that it COULD.
Not every person's experience is the same! Same goes for weight loss patterns. We did not gain the weight in the same way and we won't lose it in the same way or at the same pace. Some folks will lose weight like water running off a hill (seemingly effortlessly and nothing slows it down) for the first 6 months and be at goal by 7 or 8 months out. Others will lose at a bit slower pace and take a year to reach goal. And yet more will lose even more slowly and take 18 mos to 2 years to reach goal. It is all individual! I'm 18 months postop and still 20 pounds away from my goal. I lose less each month. It seems I can go for weeks just eating sensibly and getting my protein in each day and not gain or lose. BUT, I have to knuckle down to lose anything again. I'm hoping this means I'll do okay once I decide to just maintain and not try to lose any more.
All of this leads us to look for what will get the weight loss going again... We try anything another WLS postop suggests.
We've upped our protein.
We've increased our water intake.
We've upped our calories and lowered our calories.
We've increased our exercise and even changed our exercise to shake things up.
We've cut carbs thinking we were eating too many and even added carbs to keep out of starvation mode or give increased energy for hard workouts.
If another WLS postop says it worked for them, many of us will give it at least one try if we feel we may be done losing but don't really want to stop just yet.
This weekend, I read an article about Alternate Day Dieting. I've actually had a similar recommendation from a WLS postop. She called it ZigZag dieting. After reading the article, I realized we were talking about very similar things. The article talks about eating a normal diet one day (whatever your "normal" diet is) and then a reduced calorie day the next and alternating continuously like that. During maintenance, you would still follow the alternating day plan, but would eat a bit more on the lower intake days as your goal would not be to lose. The ZigZag dieting that had been mentioned to me was cutting back calories and carbs to a really low point for a couple of days in a row and then upping calories for a couple of days to sort of shock your system and prod your body to start losing again. It keeps your system from becoming used to or adjusted to a particular eating program and finding a "comfort zone" of sorts. For example, if you normally ate 1200 calories and 80 carbs per day, on the "low" days of this diet, you might eat 700-800 calories and 30-40 carbs and on the "high" days you might eat 1500 calories and 100-120 carbs. Your body won't know what happened and you may just get that losing engine back into gear. Quite often, this same diet strategy may be paired with a kick in the pants to your exercise program, so you really don't know if the loss you see is from one or the other or even just from a couple of low cal/low carb days and the subsequent water loss that low carb days can prompt.
Does any of it really work better? Or, is your body just ready to start moving down again? This article mentions studies with lab animals that "experienced profound health benefits" when fed only every other day. There is mention of longer life and slower progression of age-related diseases like diabetes, cancer, heart disease and even Alzheimer's. They state that this alternate day dieting can help keep you from becoming bored with your diet as on the up days, you can have more food, more calories, and can even indulge in beloved food items when you take a notion. While on the low days, you eat that boneless, skinless chicken that you might otherwise become sick of looking at... LOL But, the article also states, "Of the different ways to impose caloric restriction, he said, overall calorie restriction yields the most robust results. Eating 30 to 40 percent fewer calories every day translates to an increase in longevity of the same percentage." Well, we already KNEW that! Fewer calories in equals more weight loss potential! So, if they felt the need to point this out, then will the proposed up day--down day alternate day diet plan really make a bigger difference than just an overall calorie reduction? Or, is this just another fad diet in the making??
Not every person's experience is the same! Same goes for weight loss patterns. We did not gain the weight in the same way and we won't lose it in the same way or at the same pace. Some folks will lose weight like water running off a hill (seemingly effortlessly and nothing slows it down) for the first 6 months and be at goal by 7 or 8 months out. Others will lose at a bit slower pace and take a year to reach goal. And yet more will lose even more slowly and take 18 mos to 2 years to reach goal. It is all individual! I'm 18 months postop and still 20 pounds away from my goal. I lose less each month. It seems I can go for weeks just eating sensibly and getting my protein in each day and not gain or lose. BUT, I have to knuckle down to lose anything again. I'm hoping this means I'll do okay once I decide to just maintain and not try to lose any more.
All of this leads us to look for what will get the weight loss going again... We try anything another WLS postop suggests.
We've upped our protein.
We've increased our water intake.
We've upped our calories and lowered our calories.
We've increased our exercise and even changed our exercise to shake things up.
We've cut carbs thinking we were eating too many and even added carbs to keep out of starvation mode or give increased energy for hard workouts.
If another WLS postop says it worked for them, many of us will give it at least one try if we feel we may be done losing but don't really want to stop just yet.
This weekend, I read an article about Alternate Day Dieting. I've actually had a similar recommendation from a WLS postop. She called it ZigZag dieting. After reading the article, I realized we were talking about very similar things. The article talks about eating a normal diet one day (whatever your "normal" diet is) and then a reduced calorie day the next and alternating continuously like that. During maintenance, you would still follow the alternating day plan, but would eat a bit more on the lower intake days as your goal would not be to lose. The ZigZag dieting that had been mentioned to me was cutting back calories and carbs to a really low point for a couple of days in a row and then upping calories for a couple of days to sort of shock your system and prod your body to start losing again. It keeps your system from becoming used to or adjusted to a particular eating program and finding a "comfort zone" of sorts. For example, if you normally ate 1200 calories and 80 carbs per day, on the "low" days of this diet, you might eat 700-800 calories and 30-40 carbs and on the "high" days you might eat 1500 calories and 100-120 carbs. Your body won't know what happened and you may just get that losing engine back into gear. Quite often, this same diet strategy may be paired with a kick in the pants to your exercise program, so you really don't know if the loss you see is from one or the other or even just from a couple of low cal/low carb days and the subsequent water loss that low carb days can prompt.
Does any of it really work better? Or, is your body just ready to start moving down again? This article mentions studies with lab animals that "experienced profound health benefits" when fed only every other day. There is mention of longer life and slower progression of age-related diseases like diabetes, cancer, heart disease and even Alzheimer's. They state that this alternate day dieting can help keep you from becoming bored with your diet as on the up days, you can have more food, more calories, and can even indulge in beloved food items when you take a notion. While on the low days, you eat that boneless, skinless chicken that you might otherwise become sick of looking at... LOL But, the article also states, "Of the different ways to impose caloric restriction, he said, overall calorie restriction yields the most robust results. Eating 30 to 40 percent fewer calories every day translates to an increase in longevity of the same percentage." Well, we already KNEW that! Fewer calories in equals more weight loss potential! So, if they felt the need to point this out, then will the proposed up day--down day alternate day diet plan really make a bigger difference than just an overall calorie reduction? Or, is this just another fad diet in the making??
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