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  • #16
    More vegetables.
    sigpic
    Age 48
    Start date: 7-5-12
    5'3"
    121lbs
    GOAL: to live to be a healthy and active 100


    "In health there is freedom. Health is the first of all liberties."
    Henri Frederic Amiel

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    • #17
      Hi everyone!

      Thank you so much for your replies! I can't tell you how good it is to get help on this.

      I am not very overweight, I just used to be a lot slimmer and I want to wear those clothes :P I am about a US size 8 but I used to be a US size 4-6 not so long ago and I spent a lot of money on those clothes, so you see what my motivation is!

      Re the amaretto, I am having one-two shots with some ice.

      My salads were a big pile of salad, with some meat scattered on top and olive oil and balsamic vinegar drizzled on top. Is this the correct dressing to use?

      My friend basically told me that you can pretty much eat as much as you want as long it's got fat in it, so I went a little wild...oops! Now I know better (I will let her now what you've told me actually because it might help her too!)

      Judging from what everyone has said I am going to:

      1. Cut out dairy except for a tiny bit of cream in tea

      2. Start being more careful about portions, especially meat. @sbhikes - Thanks for the meal plan! I am going to follow it! I think I've been eating nearer to 8oz of meat...uh oh!

      3. Cut out nuts (for now, at least until I get down to the weight that I want)

      4. Increase the veggies I'm eating

      5. Cut out fruit (for now)

      5. Cut out snacks completely

      6. Be more patient!

      7. Read the book (she says, sheepishly). I thought I could get away with it, but obviously not! Which one though? I had a look, but there seem to be multiple versions?

      I have one last question though:

      Is it OK to be roasting vegetables or should I just avoid adding olive oil to things? Is boiling/steaming the best way? (ps, this diet is less fun than I thought, haha! That doesn't mean I'm going to give up though!)

      I think I might take a picture every day to motivate myself and keep track of it. Do you think it's a good idea for me to start weighing myself?
      Last edited by Romana; 11-21-2012, 12:30 PM.

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      • #18
        Roast your vegetables, but make sure that starchy vegetables are minimal, and most of your vegetables are non-starchy (like every kind of cabbage, eggplants, zucchinis, green beans, celery, leeks and peppers rather than beets, carrots, turnips and potatoes).
        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
        When I let go of what I am, I become what I might be.

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        • #19
          I steam all my veggies but wouldn't think roasting would be a problem either. As for books the one I read is the Paleo Diet by Dr. Loren Cordain. He's kind of the guru for paleo eating. And yes there are differences between paleo and primal w/ paleo focusing more on lean meats and less fat. Also potato and rice are out. It's where I started and have dropped 30 lbs in 4 mos. Very easy read and loads of example meal plans and recipes included. About $11 bucks on Amazon last I checked. Truth be told after I found this site and started incorporating more fat into my diet the weight loss slowed so there's that to think about. I believe what is said about our brains and bodies needing good fat so I have tried to strike a balance. Still for quicker weight loss I concur about limiting fat for now.
          Last edited by shep68; 11-21-2012, 12:50 PM.

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          • #20
            Sounds like a better plan. I really think you should try to read the book if you can!

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            • #21
              Originally posted by Romana View Post
              1. Cut out dairy except for a tiny bit of cream in tea

              2. Start being more careful about portions, especially meat. @sbhikes - Thanks for the meal plan! I am going to follow it! I think I've been eating nearer to 8oz of meat...uh oh!

              Is it OK to be roasting vegetables or should I just avoid adding olive oil to things? Is boiling/steaming the best way? (ps, this diet is less fun than I thought, haha! That doesn't mean I'm going to give up though!)
              I agree with what others said - too much dairy, too much fruit, perhaps too many nuts, and... you might find it helpful to go cold turkey on the amaretto for a bit. Also, if you're fairly close to your goal weight/size, it could take longer to lose - those last 5-15lbs tend to take longer.

              Try full fat pastured heavy cream or coconut milk in your tea/coffee... it's like heaven in a cup.

              I eat 8oz. of meat several times a day regularly and still lose. (If 4oz kept me sated, I'd be fine eating 4 oz.) The whole idea is to eat until you're satisfied, not over-full, not still hungry.

              Roasting veggies is AWESOME... olive oil is not the BEST fat for roasting, but it's not the worst either... search around and see what Mark has to say on the blog portion of this site. (in fact, poke around in general, learn some more about the Primal Blueprint - which, btw, is not a bad idea for a book to read).
              I personally have a love of roasted brussels sprouts with garam masala or chinese five-spice or just salt/pepper/garlic.

              Also, I'm not sure what would make this "fun" for you... but I love eating primal.

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              • #22
                Replace your snacks with an avacado a day. One will fill me up for hours. Personally, I would replace most of the dairy with something like an apple.

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                • #23
                  Originally posted by sbhikes View Post
                  Try this instead:

                  Breakfast
                  4oz meat (beef, ground beef, liver, salmon, eggs, chicken)
                  As much vegetables as you want

                  Lunch
                  4oz meat (beef, ground beef, liver, salmon, eggs, chicken)
                  As much vegetables as you want

                  Dinner
                  4oz meat (beef, ground beef, liver, salmon, eggs, chicken)
                  As much vegetables as you want
                  A small sweet potato
                  butter if you need it

                  You can thank me later.
                  Definitely this.

                  I noticed that the diet is low in vegetables and high in dairy and nuts. I would cut the dairy/nuts and add vegetables.

                  Also, I don't work out in a gym. Between walking, sprints, and yoga, it's all good.

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                  • #24
                    No need to add any oil when roasting vegetables. A small amount of water or broth at the bottom of the pan should prevent sticking.
                    sigpic
                    Age 48
                    Start date: 7-5-12
                    5'3"
                    121lbs
                    GOAL: to live to be a healthy and active 100


                    "In health there is freedom. Health is the first of all liberties."
                    Henri Frederic Amiel

                    Comment


                    • #25
                      I have discovered a whole new set of veggies that roast beautifully. So a big yes..... I roast in olive oil, coconut oil or bacon fat. The bacon fat makes them delicious. I am not a fan of low fat. I personally couldn't do this way of eating without lots of fat. The fat is what keeps me from snacking. I reached and surpassed my goal weight very quickly this way.
                      Started Primal June 2012 at 148.5lbs, and 5' 1", reached goal weight in 5 months.
                      Lowest weight 93lbs - too thin. Now stable at around 100lbs much better weight for me at my age.
                      Primal, minus eggs, dairy and a myriad of other allergens.

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                      • #26
                        I agree with the others. Too much dairy, snacking, and that amaretto is really high in sugar.
                        F 28/5'4/100 lbs

                        "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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                        • #27
                          Eating more than 4oz (er 125g?) doesn't matter so much unless you are tiny. At 5'3" I can eat more meat than that.

                          BTW - olive oil is good but make use of some sat fat - coconut oil and ghee/clarified butter. If you are northern hemisphere (and wintery) then make some stews and soups - a great way to get meat and veggie goodness.

                          Ditto on do some reading - this is NOT a low fat way of eating but it's also not a cook stuff then pour on oil way of eating. It's more of a cook tasty stuff using fats, meats and lots of veg way of eating, so maybe look at recipes, read up on the basics at Mark's site, you get the idea
                          Evolutionary. Ideology that fits biology

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                          • #28
                            I typically eat way more than 4oz of meat at a meal. I think 4oz is about a minimum. I made an assumption that someone eating lots of yogurt and nuts and salads with a little bit of meat on them was afraid to eat a real portion of meat. I'd say 12oz a day is adequate but you can have more if you like, especially if you're not eating much else besides meat and veggies. And don't try to go too lean on the meat. Some can be lean, but if it's all lean you will get hungry.
                            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                            • #29
                              There's a BIG difference between, "it's not working" to, "you are not working it". If you want to make up your own Whole 30 and cheat on this and that, then yeah, it won't work for you. I mean seriously, the PB lays out a simple plan. Either follow it and experience results or alter it to fit 'your lifestyle' and don't see results. The outcome belongs to you. Stop expecting great results if you are not prepared to put in the time nor the effort. Seriously, so many people want the results but aren't prepared to do the work. Stop whining and get with the programme. Sorry for the rant, but I see this every single day of the week.
                              ----------------------------------------
                              F, 48, 5'10"
                              Start Date: 25-06-12 @ 161lbs
                              Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                              Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

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                              • #30
                                I think that a lot of people take the wrong approach when they set out on a diet. In my opinion, one shouldn't just arbitrarily add fat to a meal for the sake of eating "moar fat". The idea is that you should no longer be afraid of eating fats. Eating fatty pieces of meat and whole eggs should alone fulfill your fat requirements for the day.

                                Adding stuff like full fat yogurt, cream, butter (in excess), etc to all of your meals is a very easy way to over consume calories. Must you have cream in your tea? Can you drink it straight? Eat only 2-3 meals a day with no snacking and drink lots of water.

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