KarenLR75
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Posts posted by KarenLR75
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1 hour ago, CurvyMom said:Yeah....similar and then I would burst blood vessels all over the sides of my face and chin. Now I have learned what to eat, how much, how to chew it, etc...but it was a huge learning process for me
Glad you mentioned that...when I finally stood up and looked in the mirror, my face looked..reddish-purple...I was actually worried I had burst some blood vessels. I am SO relieved someone else has gone through this!!!!!!!!!
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I know that those of use who have had a big drinking night in earlier years...and/or had kids...has encountered projectile vomiting.
Tonight, that isn't exactly what happened...but it scared me enough to make me feel I need to ask about it.
I had 3 oz's of shredded pork (have eaten past 2 days, no prob). This time I added about 8 small pieces of salad to it and had about 1 TBSP of dressing. (Have not had dressing really for a while, nor have I had pieces of salad). I knew after 2 bites...that all was not well with my pouch.
I've had plenty of foamies and what I call mini-vomiting sessions but nothing prepared me for this...turn away now as TMI is coming!! I threw up everything I had eaten...had intermittent foamies going on too...then it felt like pouch was making 1 more push to upchuck everything although there was hardly anything left. As I felt pouch start to clench/spasm to force whatever TINY thing that was left, my whole upper body starting from both shoulders and across my chest actually locked up and shook with extreme force of the last amount that was expelled from my pouch.
I have never ever ever had a vomiting episode make me feel like my arms were being pulled from my sockets. I almost felt like it was a hard core seizing...I could feel an overall upper body spasm and truth be told, especially in the shoulder and chest area, I felt so much stunning pain, that I was literally afraid as much as my upper body was seized tightly...that I may break something.
I know this has to sound completely NUTS! The pain was so bad I could feel my vision starting to dim. I don't know if my esophagus spasmed at the same time as the pouch but whatever it was...it scared me even more than the days I've mentioned in other posts where I've been in so much pain I lay in bed day and night curled in a fetal position..crying off and on.
I'm praying someone has some idea of what I'm talking about.
FluffyChix reacted to this -
@FluffyChix & @Orchids&Dragons
I was going to try to dive into the IF fasting thread and made it as far as detailing out your (Fluffy's) Down Days, up days and I think um..medium days.
While I don't mind doing research, I was wondering if along the journey with IF which spans many many pages, did you change over to something other than what you started your IF journey with?
I see ppl post 16:8 - is that 16 hrs of not eating followed by 8? I did try to follow some of that & am HIGHLY HIGHLY interested in research and cold hard facts about extending telomeres (sp?)..I think they are called (re: aging). So specifically looking for something targeted to getting physical age when measured by a physician to improve over my true bio age...does that make sense.
ABOVE ALL OF THIS THOUGH, I know I have a very metabolically resistant body. Part is going into early menopause in 40's...a crap diet for over 15 years...inflammation issues with messed up knee. IBS issues since a kid (keto helped me out with this a lot). Starting to have ovarian pain so am worried about cysts...you know the deal. Was diagnosed with malignant melanoma last year, early stage, but I know melanoma is a tricky...very very tricky and insidious cancer sneak. I feel like my body is screaming out for help and I want to do what I can, even at this age...to finally...care for it. See if I can reign in or stop progression of some things
Of course, one of the top pty's is continuing to lose as much weight as possible during this our honeymoon period as I call it
Serious @FluffyChix I would even consider paying you for a session just to help me get a quicker grasp on things. Weight Watchers started that recently with 'coaches' you could hire and schedule time with. Think about it perhaps?
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On 9/18/2019 at 5:25 PM, sillykitty said:(Sorry, I'm a grocery nerd, it's the industry I am in
Ironically I work in the software development field and am usually working with ERP & warehouse systems, especially those used by grocery stores - although right now we are selling more in Europe. Just finished testing an enhancement to allow picks to grocery store 'grid patterns'. I actually love supply chain logistics..it is fascinating
My family rolls their eyes as I get so excited when I pass a huge warehouse and am busily trying to count the # of dock doors they have...and don't get me started on my passion for barcoding. I think my family plans to put me away some day...but I truly love what I do.
Cheeseburgh reacted to this -
Ditto what AZHiker said. I'm back on Keto with exception of fat %. I use vinaigrettes for salads and some salad dressings that straddle line between low carb and low fat. I use spray butter instead of butter, avocado mayo mixed with low fat mayo or greek yogurt and I use sparingly.
Instead of full fat heavy cream, I opt for a splash fat free 1/2 and 1/2 )or vanilla Protein drink). On rare occasions if overall carbs are low, I will use 1 TBSP of heavy cream in something but that is rare. I use fat free cream cheese, etc. - I think you get the picture.
On top of this, since my calories are between 700-800 a day I still can be in ketosis sometimes partly from lower calories & part from low carbs. I notice when I stick to this, I lose weight faster. If I do some of the 'low glycemic carbs' like oatmeal, sweet baked potato, Beans, I notice slow down in loss but I've had these items sparingly..
My surgeon is a keto fan after full healing when he lets his us start eating "regular food" . On the ongoing nutrition plan I just received, they had the macros as follows: 800 calories with 40% of total calories from protein, 30% from fat, and 30% from carbohydrates this should help increase your rate of weight loss.
I can understand 800 cals & biggest % being protein but I was a bit surprised by 30% from fat part although I know they mean healthy kinds of fat like avocado, etc. Here is what plan says about fat:
Limit fats to 2-3 servings a day; avoid unhealthy fats such as cream, lard, butter. 1 serving of fat should = 5g fat. Some examples include: 1 tsp. oil, 1 Tbsp. regular Salad Dressing, 2 Tbsp. reduced-fat salad dressings, 1/8 avocado, 6 almonds, 1 Tbsp. Peanut Butter.< /em>
In looking at sample meal plans, I will revise it for me by removing some of the bigger carbs that the list has like once a day having oatmeal or 1 pc whole wheat toast as I need to keep overall carbs down to lose more quickly.
Chipwater and FluffyChix reacted to this -
17 hours ago, MeowAMR said:He started attacking my weight and told me if I stopped eating cake and just exercised I wouldn't need the surgery and to take accountability for my actions.
The only person not taking accountability for their actions is him. You already demonstrated accountability by pursuing WLS and doing a dang fine job at it even though it is the hardest action to undertake out of them all.
He likes to fight dirty it seems. Just let him wallow in it. I'm sure you were very distressed when he made that comment...I'd have been so tempted to say "wow, thanks, you solved it for me!. I never thought about doing any of that. I think you should write a book since you are now an expert in solving things you have no experience with".
I say TEMPTED to say it as often when ppl fight dirty like that they are trying to get a reaction so often the best course of action is to give them NO reaction. So much easier said than done though!
I'm sorry he did that to you though..sorry you went through it. I think life will be better off without his poor behavior in the mix.
MeowAMR and ARMoma45 reacted to this -
FINALLY! Am at lowest weight in over 15 years. Don't know what we call finally getting out of the '300's and in to the '200's on the scale, but I'm going to call it 'MAGICAL'!!
LOL...am barely into the '2's but I'm claiming it!! Still a slow loser but I'm just grateful at this point. I could still be continuing my eventual 'gain into infinity/death'...
I'm so happy...relieved...so many other emotions...but a good jumble instead of a bad one..
Love this PICTURE!! I was so surprised as I had been stalled for past week and kept showing between a 1.2 lb gain or that I was staying the same. I got on and off the scale like 5 times as I didn't trust in what I was seeing (and my scale is weird sometimes but usually 3 tries gives me the correct #)..
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18 hours ago, nataliemarie23 said:Omgoodness thanks so much for all the info! I’m definitely going to ask about the Gas-Ex tablets on my first follow-up! Again, thank you
Always happy to help. The cherry chewable gas-ex tablets were almost like having DESSERT in the first few weeks, and it felt so DANG good to be able to CHEW something!!
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I'm on a blood thinner but also still weigh a LOT. Mine ranges from high 70's and then will spike up to high 90's but this has stayed fairly consistent before and after surgery.
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It took me over 10 days to get rid of all the gas. I walked and walked and walked. Chewing Gas-Ex tablets (approved by my dr) did help some.
I felt NO hunger at all for a BLISSFUL TWO DAYS. Since Day THREE after surgery I have experienced true hunger AND head hunger. Sometimes I could tell the difference, sometimes I cannot.
My restriction however, always kicked in so I RARELY exceeded 1 to 2 ounces of liquid the first few weeks. Then I could sometimes hit around 2 to 4 ozs. After that, I could feel the restriction kick in hard. Some ppl CAN take in more around these timeframes but I deferred to my dr's plan which indicated I should NOT consume more than this so I didn't.
I'd follow whatever your dr's plan is...and if still hungry, try drinking Water (I'd read FluffyChix's post on Doing the Head Work and/or searching on this forum about how to tell if what you are feeling is head hunger (IT can be VERY VERY similar to the 'true hunger' sensation).
Mainly wanted to assure you that what you are going through is normal! Congrats on getting to this part of your journey!!
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I hadn't checked my Dr's nutrition info now that I'm officially past the 6 week mark (where they indicate full healing should be although I've also heard ppl in his office state 8 weeks?).
Much to my shock this is the ONLY thing in the 4 pages that addresses what to do AFTER WEEK SIX:
After 6 weeks from your surgery date, your stomach is officially healed and it is time for you to advance your diet further to dense Proteins. Remember to focus on your meal pattern to help you reach your daily Protein goal and to help you feel your best! Protein first, followed by non-starchy vegetables, then fruit or starch (if desired)
NOTHING is stated about amounts, how often, calorie limit or any other macro related suggestions. I mean what ??? There is not even a reference to WEEKS 4-6 which is all about eating 1 to 2 oz up to 4 to 5 times per day and is limited to only SOFT SOFT foods.
I'm a bit baffled..
FluffyChix reacted to this -
OMG, I forgot to respond to everyone's replies.
I actually get this..like every 2 to 4 weeks it seems. The first 2 times was before I had healed very much (I'm...7 weeks out now?)...and I got so dehydrated I was sent to hospital for a long duration of IV fluids. They also gave me some meds for abdominal pain/cramping (I had already taken the 2 different meds my surgeon had prescribed for this and he prescribed Tramadol as well, but Tramadol does nothing for me).
When the 'meds' I had at home were not enough to suffice and after hours of enduring the agony, I actually did call dr both times. That 1st hospital visit also gave me some type of pain relief but I have no clue what it was. It was not what I had on hand, nor was it a heavy duty narcotic.
The 2nd time I had this kind of pain I was sent to another facility to drink soapy Water (I was only a few weeks out and it was one of worst things I've ever had to try to drink, esp with being not even 1 month past operation. Scan showed no leaks, etc.
The 3rd time, I was told to go back to hospital I had scan at. Was kept overnight. Was in awful pain. Scan done again and only thing they could see this time was that my esophagus tended to spasm which answered question of why I felt my throat and 'restriction' were locking down sometimes after even a small mouthful of water. Only thing the hospital offered me for pain relief was IV tramadol. I didn't even pay attention as I was so completely miserable..I just noticed that I had NO pain relief during the 15 hrs I was @ hospital, unlike 1st one i went to where they gave me something that helped.
THUS, I have resolved to NOT go back to a hospital I do not let my dr know any more when I have these..episodes?
It seems the ONLY test that can be run during these horrid events is just the soap drink/check your GI tract/pouch? No thank you. If I am going to spend almost a full day ((or what ends up being a full day out of commission), with no way to even take the edge off the pain..then I'll stay home and keep trying to get through it.
I don't know if it is the dang opioid crisis or what, but my prescription history shows i do not take ANY pain pills as a general rule. They just are usually not worth it. They could check previous hospitalizations and see that 90% of the time I turn down heavy duty pain meds and opt for 'less powerful' pain meds (tylenol, etc. and no, not tylenol with anything added).
That is why 10 days ago...on what I now see was the 4th time to have the exact same symptoms I just posted here. I should have given the backstory....
My fingers are crossed that I never have another episode again! If i do though, I'm just staying here. It hurts enough that if I could drink alcohol and IF that even helped anything, I MAYBE would do so...but that is not my preferred way to handle things.
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2 minutes ago, apiane said:I can't eat scrambled eggs either! And I'm so sad because I love eggs. But I ate them two breakfasts in a row, did not overeat or eat to fast, and was HORRIBLY NAUSEOUS after! Went back to greek yogurt and was fine.
YES!! I love them too..so so much! Our surgery dates were within weeks of each other. Hopefully one of our veterans that had a similar issue can assure us we can ONE DAY eat our beloved eggs.
I have seen ppl post that they were able to eat eggs in other 'forms' like boiled, deviled....but I'm kind of gun shy right now...
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4 hours ago, darcyjae said:This surgery has the opposite effect. At least for a while. I'm about to enter week seven and the worst part of the whole experience for me is having to think SO much about eating and drinking. I'm sure it's better than not thinking about it and overeating, but the need to think about what I'm eating, measure, log and eat constantly is pretty relentless compared to before.
My surgery was 3 days after yours so we were in the same week! I actually had this same feeling last week.
When I start to get overwhelmed, I actually almost go back a phase. And....I have found for ME since I've been such a slow LOSER, that I have to be careful as I cannot eat the same things even at this phase as others...so I tend to repeat meals that I know are within my personal calorie target, Protein target, and especially carb target.
I have to do something that may actually not be easy, but I honestly make my meals almost boring at this point during the week as I need FAST and EASY and "I don't want to have to calculate/think about it" (and I love tracking #'s). What helps is that I know now I'm hitting my protein goals (I drink at least 1 shake a day still).
So on the weekends is where I try to incorporate some of the wonderful and still easy ideas that everyone posts.
However, I totally get the feeling of have to constantly monitor things. Since I've started being more active with my youngest, that has helped shake my weight loss up some...so maybe that is also where I've found a little bit more freedom from where I was at last week and the week before - exactly what you said.
Hang in there, from everything I've read, it gets easier...much easier. Although our key veterans also seem to monitor what they eat, but I think it is from a much less overwhelmed perspective.
FluffyChix reacted to this -
Looking at the Jerky that @Orchids&Dragons recommended now. Trying to see which one has the lowest amount of carbs even though I know jerky is something I used to eat when doing Keto before surgery.
They definitely sound DELICIOUS, the Protein is awesome and the calories are low enough!
My youngest daughter and I..even though we never exercised (well, I swam) before my WLS, are doing what we have learned is basically called 'day hiking'. I'd like to have something I can put in our little pack to take with us and I think @AngieBear also mentioned putting some type of snack like this in as she was going hiking.
I need to follow this thread as it has given me so many ideas. I'm getting a little tired of the same 4 to 5 things..lol
You guys are so awesome. Such amazing ideas and willingness to share!!
FluffyChix reacted to this -
5 hours ago, GreenTealael said:*L.I.N.G.E.R.I.E.*
LOL...is that a 'bad word' to BP? I actually did invest in some pretty things...one issue now is they are starting to get to be too big! They are more 'gowns' but they are appealing ones.
I just wish there was less um...cushion in a certain place.
sillykitty, GreenTealael and FluffyChix reacted to this -
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I am a SLOW LOSER. Have been no matter what I tried since I hit my 30's. For the image that GradyCat posted..for the starting weight of '300-400'....I've been roughly on target for the smallest weight loss of the possible 'ranges'.
i.e. at 10 days out I may have even been less than projected..maybe 7-8 lbs
For 6 weeks out - I was at about 22 or 23 lbs. This is with no cheating, no big calorie intake on any day and with increased physical activity. Some others that I follow that had similar starting weight as I did (or roughly similar weight at time of surgery) and are within + or - 7 years of my current age, have ALL blown away what I've managed to do by leaps and bounds. They lost more like at the high end of the ranges.
I wish it was different for me, but I keep continuing to work on NOT being disappointed. Who knows, maybe with me losing more slowly, when some of my 'faster losing' friends....if they start to 'peter out a bit'..maybe mine will keep being continual. In other words, maybe 1 to 2 years out, if we stick to what we know we should be doing, our losses may match more closely (assuming similar physical activity as well).
I know that the way I was going, I was staying stagnant and then gaining lbs here and there and at almost 400 lbs, I was on a fast track to what is almost...like a slow death blow to my body..bit by bit. Also, I lost 45-50 lbs on previous 15 months of Keto WOL before I ever walked into a surgeon's office. Before I ever started any 'pre-op diet' and my body was VERY stubborn in shedding the weight during those 15 months even when I was HEAVY into ketosis (based on the urine strips).
Decades of yo-yo dieting, etc. seem to have just turned my thermostat to 'OFF'. It is up to me to reignite it and for ME, that means I have to be more active - not just having an RNY. I had been walking with my daughter & noticed that was adding an extra lb a wk loss which may not seem like much but over a year that is 52 EXTRA lbs lost from just walking 3 times a wk.
Frustr8 reacted to this -
10 hours ago, MeowAMR said:This actually has what I call a 'small scoop'. It is from a small bag of GENEPRO unflavored/medical grade protein powder that I THINK i got from BP, but I may have gotten from Amazon. Will have to check.
I'll attach pictures showing the scoop next to a Premier Protein shake so you can get an idea of size. A 'scoop' (small scooper) is 7.2 grams which is roughly equal to a little over 2 tsps so you can see that it is a LOT of protein (30 grams) for a small amount of "powder" although I still calculate all of the calories, etc. that come from it.
Sometimes I don't need an entire '30 grams' as it is = 58.7 calories. Sometimes I do a 1/2 scoop or roughly..a little of 1 tsp. It all depends on where my calories are at for the day. However, if I am not hitting my protein or need a boost, then I don't worry about the extra 58.7 calories.
There were days when I was having an issue getting any 'real food' in and then I added this stuff to diced peaches, yogurt, you name it. However, my calories were very low so the addition of the extra 58.7 calories didn't matter.
For 1 scoop if you use entire amount - besides 58.7 calories, there is .3 grams of fat (negligible to me), 0.6 gms of carbs (negligible to me). 0.6 sugars (negligible to me) and 30 gms of protein.
Here are the pics of the nutrition info and the baby scooper next to my premier Protein Drink (I do NOT add anything to the premier Protein Drinks as they already have 30 grams of protein..lol).
MeowAMR reacted to this -
18 minutes ago, TANK184 said:When I’m short I try to do like cheese sticks or eggs but it’s tough getting 75 grams of Protein and stay under 800 calories. I’m not eating junk and my wife and I did a Keto for a while as well and we are trying to stay as low carb as possible, only problem is the Calcium and Multi Vitamins chewed the surgeon put me on for the first three months has 20 carbs alone for what I need in a day. Switching to something else after I am out of these for sure!
I hear you! I almost bought some of the calcium chews of one brand (can't remember which one) and at last minute I decided to look @ label (just like I check any 'gummy item') and was shocked at the total that taking 3 of those suckers would cost me in carbs! It was just like you said..roughly 20.
So, no thank you to those. I will say if I'm having problems one day eating meat (like I made my chicken too dry) or for some reason I'm really nauseated, I do try and work in some yogurt from Kroger - the line is called CARBMASTER, I think. The carbs are reasonable, sugars are low (sugar free technically)...and the protein is ok, but I put a chunk of Protein Powder into each one if needed (counting the calories from the powder...still less calories for me than most things)..and stir them up. I've easily gotten 15 grams ...maybe even 20 grams of protein from just one yogurt.
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On 8/26/2019 at 7:52 PM, sillykitty said:monsplasty
I had been wondering about this. It seems to often be done with lower abdomen? Is that correct.
I know it sounds maybe stupid...but I was horrifically dismayed when I realized on this forum that the excess weight in this specific area was 'not going to go away'. I'm unsure why I thought it would be different...but I was and still am fairly upset as I was hoping I would not need plastics for that.
Even though as of this week, I weigh less than I've weighed in a decade, I'm not comfortable being..physical with my husband...despite the weight loss...because, well let's be real if you were as large as me or maybe wherever you are at...all the saggy skin...just not attractive on me. I'm so particularly embarrassed about this area specifically.
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4 hours ago, TANK184 said:One thing I've found that helps bring up Protein without adding so many calories is I add Protein Powder (unflavored) to almost everything including my shredded chicken I made yesterday which has a salsa/broth poured on top of it.
I noticed when I did not add the protein powder, I ate a bigger 'helping' of chicken..probably closer to 4+ oz & generally my pouch only tolerates UNDER 4 oz's well....I have no idea why with this food item I can 'stuff more in'. The reason I say it like that is because I was following old/bad habits, eating quickly, not chewing as much..not putting down my fork.
This is where I find I need to do WAY more head work. I can tell when I've HIT my restriction, I need to REMEMBER to measure/weigh as when I do NOT hit my restriction, my old 'stinking' way of 'thinking' starts to wonder..."hhmm..can I take another bites?". The question should be DOES my body REQUIRE another bite?
So, I realized I had forgotten the protein powder, I went back to adding it tonight & eating MINDFULLY - something I can forget from meal to meal even ONLY 6.5 weeks out! SCARY! I know this is the honeymoon period but short of trying to ensure I get 60+ oz's of protein, I should be doing whatever I can to keep calories LIMITED (this is my own feelings) AND ontinue to try to keep carbs limited. I;m a super SLOW loser & I noticed when early into pureed stages, when I had the ONE and only helping of 'mashed potatoes'...that I was in TROUBLE.
Carbs like this are a big trigger food for me and CONVENIENTLY..my 'Ms. Picky Pouch' did not signify it was full when I expected the restriction to 'kick in as normal'. It's like 'she' (my pouch) decided she could fold and flatten the dang potatoes! I decided after that to love myself enough to kick this trigger food to the curb. You will not find a trigger food in my house normally as I had been doing Keto WOL for long, long time.
I like your idea of smaller plates. I notice when putting my shredded chicken into my regular size 'Dixie bowl', I was constantly hesitating as it 'looked like less'. I must weigh/measure so I KNOW how much it is. I think I will buy the small..well, ppl would call them dessert plates..whatever the smallest size is, and put my food on that instead. Heck, I have saucers I NEVER use..I can use them..lol..what a CONCEPT!
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4 hours ago, MeowAMR said:So my size 15 pants last fit me when I was 235 and they were uncomfortably tight. I was like to myself "hey those ripped up jeans I fit into them at 235 and I'm 226 now I should be able to wear them!" So I try them on and omgee the fit and they aren't tight at all! They fit perfect. So i went even further back into my closet and found some size 14's and they fit too! They are snug as you can see the belly rolls lol, but ill take it! lol I haven't been able to fit into them for the past 7yrs.
So I'm about a size 14/15 right now which is super exciting for me. When I look at myself I don't see much change even though I have lost 35lbs and 27inches all over. I have 100lbs to lose stuck in my head so it makes me feel like I've lost nothing in comparison. But i gotta stop thinking that way and be happy for the smaller victories that lead up to the big one!
Girl, you are rocking it, LITERALLY! I'm both proud and THRILLED for you!!!
MeowAMR and ARMoma45 reacted to this -
3 hours ago, grommie said:YES! I am not even a huge ice cream fan but my husband is and before my RNY, we had been doing a Keto WOL for 15 months so I looked up a few recipes for easy keto ice cream and EVEN using real whipping cream, what I made for him had less carbs, LESS FAT and less calories even then the 'retail' items being billed as 'low carb' or lower carb.
I just get blown away trying to figure out where the BLEEP BLEEP BLEEP did all the 'bad numbers' i'm seeing on the nutrition labels of these products come from????
ProudGrammy reacted to this
@FluffyChix - question about IF before I dive in & proposition ;)
in The Lounge
Posted
Thanks for responding, Fluffy, especially with such a well-thought out post. I understand now that I may be 'too early' in the process. I'm such a slow loser and am hitting multiple stalls...that I was looking for anything I could do that would help.
I have started tracking my food/water/liquids intake in the myfitness tool now that I was given macros by my dr's office but their plan has me consuming more carbs than I am comfortable with as I'm a big Keto devotee and I lose better when I keep carbs low as a general rule. I did 'Atkin's' way back in the day and lost 80 lbs and kept it off for a decade. I restarted a keto WOL 15 months before having surgery as this way of eating helps my body feel better.
Now I'm wondering should I follow dr's plan & not attempt to modify to be lower carb...unsure if only being 2 mos post op if my body would prefer that...but having had this body for a number of yrs (lol), I have such a difficult time losing weight...period. Usually it comes off much faster when I keep carbs below 20 ideally...or 30 for a stretch.
Below is your list and I just wanted to put my responses in but I get what you are saying about it being too early for me to do IF. I'm hoping some of the things on your list that I'm already doing will have me better prepared should I go down the IF route later in this process:
1. FOLLOW your doc's and RD's plan for you and the stage you're eating at. You MUST be able to easily get the required Protein in per day that they prescribe for you. And the amount of fluids you're told to consume.
2. Follow the rules of WLS. No eating drinking 15/30 or 30/30 depending your doc's plan.
3. Get ALL of your daily Vitamins in without skipping a single dose. I've been fortunate that I haven't had an issue with this even directly after surgery
4. Get to walking. And maybe even get to doing core strengthening exercises. Started hiking with youngest daughter several weeks ago. We've been consistent to this day. We currently do 2 x's a week and are looking to increase this but waiting for temperatures to cool down so we can do so..I also swim in my pool a couple times a week.
5. Protein first at every meal/snack >> al dente veggies >> a tiny bit of healthy fats (and that's it). Protein always first, especially since I'm only 2 mos post-op. If protein goes down ok, then I eat whatever veggie if i have one.
6. Cut out ALL C.R.A.P. (google it)--that means no sugar, grains, starchy root veg, starches, refined products, fake stuff, "treats" such as Protein Bars or Water drops. Severely limit the use of sugar substitutes. Did this 17 mos ago when I embraced keto WOL although I never believed in enormous intake of fat so my version had fats limited to ones that are healthier. I tended during this time to stay away from protein bars but if in a desperate pinch as I had a bad habit of not eating regularly (working so much I'd forget to eat, etc.) I might have one. I was a big user of artificial sweeteners during this period although I kept an eye on the research about them possibly causing hunger and many other things about them. Currently my limitation is 2 to 3 packets of splenda (or another fake sugar) a day in my post-op world.
7. Start drinking green tea now (I use decaff) and look into Earl Grey Tea. Ironically I just got a tea brew bottle and a pack of..I think it is green tea in a subscription box that I get.
8. Try to keep your carbs to <30g net per day (subtract Fiber grams of carbs from the total carb count to get net carbs. Yes, I'm a big believer in this! Trying to figure out how to fight myfitness pal as it does not have food listed in its DB, from what little I've seen, with net carb count. I may have to hand add all my stuff
9. No "snacking". Eat 3 meals + 1-3 small mini meals per day in order to limit meal portions to the volume recommended by your doctor and to reach your protein totals each day. A mini meal is an organized, orderly, planned event. Snacking is not. Snacking is hedonistic and reckless and it's possible to do a lot of damage with a single snack event. Since I'm 2 months post-op..this is usually covered although I am not yet this structured as I'm still having occasional issues at mealtime. My mini-meals are not yet planned, thought out events. Well, it's more like I know I will have a carbmaster yogurt in between my Breakfast Premier Protein shake and my next 'meal' which is always an intake of real protein (i.e. meat that I can tolerate and is not a fatty meat). I also will parse out 7 almonds, etc. I think where I'm at is more like 'practicing for where I need to be'? I DID find myself recently..and it is always late at night as often don't eat my 1st meal of the day until almost 11 AM...going to get sugar free Jello, sugar free popsicles but I was NOT hungry. It is old habits trying to creep back in. Was really upset that I started to 'go there'..this is a very slippery slope for me!
10. Aim to get 2-3oz of protein per meal (lean dense protein, no casseroles, no deeply satisfying gooey cheesy high reward meals. Keep is simple: grilled chicken, sauteed chicken, poached or sauteed fish, etc. No meat lube or stuff that adds to the pleasure of the food experience. My protein meals are much like what you said. Haven't had a casserole yet...wait, I did. It was shredded chicken I made in crockpot with chicken broth, fat free cream cheese and salsa..but no cheese involved. It is one of the few ways I can get 'moist' chicken. The macros do fit into my keto version including keeping the fat down more than most keto plans.