Just Dropped A line to say Hi:

[momuvfour]

;) ;) :cool: Hi to everyone, I haven't posted in quite some time. I think in May or something. Hope everyone is having a great summer. The weight is coming off very slowly like a snail, I still have 40 pounds to lose. Although as my DS says scales are for fish and I think she"s right.:lol: I get really anxious and just want the weight gone so I can to maintenence so I can get on with the rest of my life, but it wasn't meant to be that easy.:confused: Oh well what can you do. :slywink: The program is going well i make sure I get protein at every meal or snack, and I make sure to eat enough fat(The Good Fats) anyway, and I need to be patient with the process. Now that I got that off my chest I hope that you all have a pleasant evening. Judy

[gitfiddle]

Judy, I love DS's advice. And I've been told that if it comes off slow it stays off longer, probably because you're changing your lifestyle instead of being "on a diet". Keep up the good work!

[virginia]

:p Hello everybody!!
I'm new here both in the forum and the protein power plan :confused: . I'm spanish and I have been reading your comments about this healthy plan, and I'm very very interested . I need to lose some weight and to improve my health, so I'm trying to follow this diet, because everything I have done in my life hasn't succeeded. So, if anybody could help me to start, it would be great.
So, I hope your replies soon,
byeeee!!!

[Mitra]

Welcome, Virginia :). Do you have any of the Protein Power books? (Just to get an idea of how much information you already have.)

[virginia]

Hello Mitra!
Thanks a lot for your answer! Yes, I have a book in Spanish, but I don't know exactly which one of the mentioned in the forum is. Here the title is something in spanish like :"lose weight properly, lose weight eating", so I don't know if it is the equivalent to Protein Power...
I have had it for one week, so, I have just read it twice. However, I started the plan two weeks ago, with the information found in the internet, forums, etc... Anyway, I'm not very sure if I'm doing it properly, although I have lost 3.6 kg (sorry, I have to calculate my weight on pounds...) in three weeks; I'm not sure if it is due to avoid sweets and bread, or if it is for the plan. So, if you could help me to get the main points, because I have a kind of insecurity, you know...
Thanks a lot,
bye!!!:p

[Mitra]

The non-US readers here (UK, Australia, Canada, New Zealand mainly) are used to weights in different units. In the UK, Kg are the official units, but most people would tell you their weight in stones! (A stone is 14 pounds.)

The main points of Protein Power are to get enough protein, and to limit your carbohydrate intake. The amount of protein that you need depends on your lean body mass. You can use a simple estimate based on your height and weight, or use an on-line calculator (there's one here (http://www1.wfubmc.edu/heart/Being+Heart+Healthy/Health+Calculators) - just scroll down the page to "Protein Calculator".

For the intervention phase (while you're losing weight or correcting other health problems), carbs are limited to 30-40g per day. That's about 10g per meal, and 5g per snack - if you need snacks.

It can sound complicated, but once you get used to eating some protein (meat, cheese, eggs ...) and some non-starchy vegetables at each meal, it's pretty straightforward.

One thing to watch is that most American nutritional analyses include fibre as part of the carbohydrates, so you'll often see fibre being subtracted to give an "effective carbohydrate count," or ECC. In Europe, fibre isn't included in the carbohydrates on food labels, so you don't need to worry about subtracting it, just use the number on the packet.

I hope that helps - there'll probably be more people around with suggestions later. In the mornings there's just the odd European and Australian here.

[virginia]

Thank you so much, Mitra. Your help has been very clarifying. So, I hope to reach my target soon (firstly to adapt my body to this new eating style), but properly, eating well and feeling better.
See you!!:nod:

[Billie]

Virgina welcome, I think you are our first Spanish member, although i could be wrong about that, at any rate, thanks for dropping by, come often!

[virginia]

Virgina welcome, I think you are our first Spanish member, although i could be wrong about that, at any rate, thanks for dropping by, come often!
Thank you so much, Billie. Actually there are some discussion forums about the eades method in Spanish by spanish people, but there is not much information, so, I thought I could join your forum to talk to people with more experience on this subject.
Anyway, you are all very nice and I'm so grateful for your kind welcome.
By the other hand, if anybody could send me a type of menu, I would be very grateful, it is to get an idea about what you do everyday. I'm not eating sugar, sweets, bread, pasta, potatoes or something full of carbs, but I still have some doubts. Can I eat vegetables like spinach, lettuce or tomato without worrying about the amounts of them? Or I need to be carfeul? And, does this really work? I hope it works, so if you could give me your advice, please, I would be very happy..
See you!!!;) :thumbsup:

[Relief]

about the non starchy vegetables-- the short answer is eat as much as you like, the longer anwer/justification for that is that, when you first begin on the plan, the Eades' recommend limiting carbs to 10 grams at one meal or snack--thus 30 to 40 per day. you can eat as much of the non starchy veggies as that will allow--spinach and lettuce, and other leafy veggies, zucchinni etc ( cougettes) its hard to even EAT the amount that would contain 10 grams of carb--it would be so large-- tomatoes: 10 grams is about 2 large tomatoes so even there your appetite would probably keep you within the limits.

welcome to our little world here--keep asking questions. helping new folks on the plan really vitalizes us!

and a resounding YES to does this work! for BOTH optimum health and for weight loss. There are some astounding success stories right here on this board and probably thousands chronicalled in various places on the internet. I pesonally have been on this way of eating ( also known as a WOE!) since 2000 over 6 years now. initially lost nearly 40 pounds and, though there have been some ups and downs due to menpause and thyroid issues, am currently maintaining a very healthy, slim weight by continuing to control my carb intake. Good luck to you!

[virginia]

about the non starchy vegetables-- the short answer is eat as much as you like, the longer anwer/justification for that is that, when you first begin on the plan, the Eades' recommend limiting carbs to 10 grams at one meal or snack--thus 30 to 40 per day. you can eat as much of the non starchy veggies as that will allow--spinach and lettuce, and other leafy veggies, zucchinni etc ( cougettes) its hard to even EAT the amount that would contain 10 grams of carb--it would be so large-- tomatoes: 10 grams is about 2 large tomatoes so even there your appetite would probably keep you within the limits.

welcome to our little world here--keep asking questions. helping new folks on the plan really vitalizes us!

and a resounding YES to does this work! for BOTH optimum health and for weight loss. There are some astounding success stories right here on this board and probably thousands chronicalled in various places on the internet. I pesonally have been on this way of eating ( also known as a WOE!) since 2000 over 6 years now. initially lost nearly 40 pounds and, though there have been some ups and downs due to menpause and thyroid issues, am currently maintaining a very healthy, slim weight by continuing to control my carb intake. Good luck to you!
Thank you so much, relief!! I'm very happy because of the different and kind answers to my message!! The fact is that I'm very excited about this plan, because it is something new, and I had no idea about this way of eating... The true is that this week I'm feeling good, but at night I just feel a little tired. I think it could be about potasium, am I right? I'm having some natural pills, and a multivitaminic, but, should I have an extra? Well, another doubt I have is about milk. I have been drinking cow milk for all my life, because I love milk (non-fat milk) and now I have had to change the cow milk for a soy drink. Do you think this is going to harm my health?
Sorry if these questions are a bit childish, but I would like to be sure about everything related.
Thank you so much, I'm really enjoying to talk to people so kind and friendly!! (And at the same time I'm practising my english...:D )
Sorry for the long writing...
see you!!!

[LisaS]

By the other hand, if anybody could send me a type of menu, I would be very grateful, it is to get an idea about what you do everyday. I'm not eating sugar, sweets, bread, pasta, potatoes or something full of carbs, but I still have some doubts. Can I eat vegetables like spinach, lettuce or tomato without worrying about the amounts of them?

this month we have daily menu threads in the challenges section - feel free to drop by and see what others are eating :D after this month - we have feedback monday in the same section - and you can always start a thread with your own menu and ask for some feedback / opinions.

[LisaS]

why did you change cow milk for soy? and why do you still drink the soy? Do you like it? Is it just for a beverage or do you think you need something that is in there?

[virginia]

why did you change cow milk for soy? and why do you still drink the soy? Do you like it? Is it just for a beverage or do you think you need something that is in there?
Hi LisaS!! Thank you for the note about menus, I have discovered them after writing my message...:o
About the cow milk, I have noticed it has many carbs, opposite to the soy drink, that I have read it has so many good characteristics for health. But if you are asking me that is because I'm wrong, isn't it? I would be very grateful if you help me in this subject, because may be I'm a bit lost...
thanks a lot,
bye!!:tongue:

[LisaS]

no, it isn't wrong. Some people switch to soy because they think soy milk has something they need - or they leave cow milk because it upsets their stomach - so I was curious.

If it is just about carbs - you could try full-fat milk. Many people here no longer drink fluid milk but enjoy full-fat greek-style yogurt and cream and other fermented milk products like kefir.

For me, drinking fluid milk was associated with certain foods like dry cereal and rich desserts or other sweets like pastries for breakfast. I didn't have a glass with a meal or anything since I was very young. Since I no longer eat dry cereal nor sugary rich desserts, I haven't wanted to have any fluid milk.

[virginia]

I understand you, sometimes I relate milk to the cookies my mum used to give me when I was a child or the cereals in the morning... But thank you so much, I think I'm going to look again the amount of carbs of milk and maybe I could reorganize my menu. Another thing I would like to know is about shakes. I have noticed many of you have raspberry or mango,etc shakes; so, are they very popular in the States? Don't they have many carbs? I know there are some differences between the type of food you find in the States and the one here in my country, but I'm curious about this subject and maybe I could try...
Well, I hope not to look like an idiot asking very obvious things... but I would like to improve my health and lose weight to feel better, because I have had a very hard time recently and I need to have my interest and hope in life back.:)
Virginia

[LisaS]

here are some shake recipes: http://www.proteinpower.com/forum/showthread.php?t=55

most people start with a protein powder (no carbs) and then add some low-sugar fruit for flavor - but there are some made w/out protein powder in the recipes.

[LisaS]

Judy - sorry for the bit of a thread-hijack.
Welcome - I think you'll do well on PP - love the "scales are for fish" - was that from your son or daughter?

[momuvfour]

Hi Virginia and welcome. I found alot of information on Protein Power on the net, also I read the book. It works I feel better then I have in ages except I think my body is waiting for the other shoe to drop and it is trying to figure out whether to burn carbs and glycogen, or fat for fuel:lol: . I understand what is going on I just am impatient sort of person who needs to slow down and try to enjoy the process.:( :( The phrase Scales are for fish is from my oldest daughter. I don't know when she got so smart(LOL). I am so glad to meet all of you and am looking forward to getting to know you better. Judy:D :o :rolleyes:

[virginia]

Thank you very much, Judy!! I'm very excited about the plan, and all of you encourage me much more, because it is real that it works!! So, I'm not going to worry so much about the scales (your daughter is pretty intelligent:) and she is right...) and I'm going to try to be patient, I'm very impatient too, but this time we have to make an effort.
We can get our targets, it is just a question of time!!
virginia

[cmcole]

I'm one of the lucky ones regarding the scale thing.
I didn't own one. It wasn't until I was about four months eating low carb that I had a doctor's appointment and asked him to weigh me.

My chiropractor had suggested going low carb for health reasons. I didn't even realize that weight loss would be an added bonus. I didn't even realize that I was carrying that much extra.

Too bad I didn't start exercising more seriously at the beginning, though. Now I have loose places that need firming, and it probably would have happened simultaneously, had I been seriously exercising, rather than just walking the dogs daily.

[momuvfour]

:rolleyes: :rolleyes: At least you are doing something, walking the dog is better then nothing. I am going to he gym tomorrow. I went yesterday and spent about an hour.:eek: :eek: I have been going every other day and supplementing the days I don't with aerobics at home.:idea: I'm very worried about loose skin I am 54 years old and my skin isn't as elastic as it was when I was much younger. I guess I'll have to see what happens. Hi Virginia I like your upbeat attitude, I am confident if we work the program we'll be successful. Judy

[virginia]

I'm with you, Judy, we can do it!! On sunday is only three weeks since I started and I feel better, but despite I have lost 3.9 kg, my clothes don't fit in a different way, I mean, I don't notice so many differences on it, do you know what I mean? Maybe it is too soon and I have to wait a little more, but I'm not sure. Whatabout your experience at the beginning of the plan?
Thank you so much for everything, this is very helpful for me.:thumbsup: :thumbsup:

[momuvfour]

I know it is frustrating, it is for me too. I think your muscles are getting stronger and reproportioning themselves. You will notice the inches coming off shortly, or you should. Make sure to drink your water, that is really important, water helps you shed toxins from your body and will help you lose faster. And make sure you take your supplements, they are also important and try and go out for a walk. That was my exercise when I first started. The most important thing is be patient because persistence is going to make all the difference in the world. Judy

[cmcole]

I don't know how long it took before I wore new clothes - but evenutally you will notice the difference - sometimes it almost seems like your body waits and holds onto your old shape/size for as long as possible, and then woooooooooosh!! off it comes

[virginia]

:p :p Thanks girls!! Your comments help me to wait for my body to change hopefully... I'll try not to forget to drink my water everyday and do some exercise, and so to reach the best results for my health sooner. Sorry if I'm always asking you, but, this week I've come out of spots, do you think it could be because my body is throwing the fat in that way? Or this is not related? Thank you very much for your replies, I don't know what I would do without your help...;)

[momuvfour]

I guess the spots could be anything. It could be a detox type of thing or it could be a reaction to something. Did you change laundry soap recently, or eat something different that you are having a reaction to. If it persists I'd see a Dermatologist. I wish I had some concrete advice to give you. Sometimes it could even be hormones, hope they go away soon. Judy

[Gabriel Guzman]

:p :p Thanks girls!! Your comments help me to wait for my body to change hopefully... I'll try not to forget to drink my water everyday and do some exercise, and so to reach the best results for my health sooner. Sorry if I'm always asking you, but, this week I've come out of spots, do you think it could be because my body is throwing the fat in that way? Or this is not related? Thank you very much for your replies, I don't know what I would do without your help...;)


Welcome from a fellow Spanish speaker here... though not from Spain. Regarding the 'spots', could you describe them? Is there any itching, redness or pain associated? Have you noticed any other symptom that appeared at the same time? Would you feel comfortable sharing a typical menu, particularly the type of meats and their preparation if possible?

It could be unrelated and just coincidental with your change in food (both type and composition). In any case, it's worth note any changes in their appearance while consulting your dermathologist if the condition persists.

Again, welcome!

[virginia]

Hi there!! Thanks for your help, actually the spots are just the normal type, so they could be anything. It was just that I wasn't sure if they could be a sympthom or something like that due to the plan,so, don't worry.
Thanks Gabriel for your kind welcome, I supposed your name sounded so much latin...;)
Ah! What about proteins? Do I have to calculate proteins exactly or just have they in mind? I'm looking carefully the carbs, but perhaps I'm not doing pretty well with proteins, so... I need 18g. protein in each meal, and I think I get them, but it is not absolutely sure. Should I keep my attention to them more?
Thank you guys, you are fantastic!!:p :p

[Gabriel Guzman]

Hi there!! Thanks for your help, actually the spots are just the normal type, so they could be anything. It was just that I wasn't sure if they could be a sympthom or something like that due to the plan,so, don't worry.
Thanks Gabriel for your kind welcome, I supposed your name sounded so much latin...;)
Ah! What about proteins? Do I have to calculate proteins exactly or just have they in mind? I'm looking carefully the carbs, but perhaps I'm not doing pretty well with proteins, so... I need 18g. protein in each meal, and I think I get them, but it is not absolutely sure. Should I keep my attention to them more?
Thank you guys, you are fantastic!!:p :p

Virginia, I traced my last name to Castilla so go figure! :)

Okay, protein... The cornerstone of the cornerstone of this program is the minimum protein intake. Even though many people refer to this plan as a 'low-carb' plan (which may or not be the case depending on a number of factors), this plan is about ensuring that we get an adequate protein intake. So, is very important to learn how to calculate our protein intake with as much accuracy as we can. Fortunately, that takes very little time and if we do that from the very beginning, it becomes almost second nature later on and we get pretty good in gauging the amount of protein from almost any source.

You say you need 18 gr protein/meal... Of course, I don't know anything about your individual requirements but it sounds a but low to me. That would be ~54 gr protein per day.

Over the years, I've noticed that people tend to underestimate their protein intake for a number of reasons. The most common is, perhaps, that the level of physical activity is not considered. Carbohydrate control is only part of the equation here; even if carbs are controlled and carefully watch, neglecting an adequate amount of protein doesn't help in the long run. That separates this plan from others commonly put in the same 'low-carb' sac.

A little down on the list is still some 'fear' of 'all that protein', which in the end turns out not to be 'all that much'. It is important to find out what is our level of physical activity and how much extra weight we carry (if we're adopting this plan to also achieve weight loss).

So to answer your questions, yes, you should pay more attention on getting your minimum protein intake, which in turn means that you should try to calculate your protein intake as accurate as you can. You might want to double-check that your minimum protein requirement is indeed 18 gr/meal. Hope this helped!

[virginia]

:p Thank you so much, Gabriel!! I'm going to recalculate my proteins requirement, maybe I did it in the wrong way. And I'm going to start to calculate accurately the proteins in the meals. So much time thinking meat and eggs and cheese are bad for a diet, and now I have to change my point of view and adapt my body and specially my brain to a new way of eating. All of you know this is quite difficult... But I'm decided to do it well!!!
In addition, I know you have repeated this many times, but, I don't need to worry about fat at the beginning, do I? My head always switch on the red button when I'm going to eat fat food...
¡Hasta luego!!;)

[Gabriel Guzman]

So much time thinking meat and eggs and cheese are bad for a diet, and now I have to change my point of view and adapt my body and specially my brain to a new way of eating. All of you know this is quite difficult... But I'm decided to do it well!!!


And you'll see how that pays off big time. Welcome to your unlearning phase!


In addition, I know you have repeated this many times, but, I don't need to worry about fat at the beginning, do I? My head always switch on the red button when I'm going to eat fat food...
¡Hasta luego!!;)

Actually, you don't need to worry about fat ever again, if by worrying you mean what the 'experts' say about fat consumption being the cause of obesity, heart disease and perhaps very soon global warming...

One step at the time; that's the key. First get used to the new type of food, making sure your protein intake is adequate. Set your carbohdyrate intake according to your level of rehabilitation (for example, 30-40 gr ECC for intervention phase). And with respect to fat, focus on the good kinds of fats such as those find in avocados and cold-water fish (cod, salmon, sardines, makrel, etc). With respect to the amount, don't pay too much attention or effort trying to aim for a magic number of grams of fat intake. Once you choose your protein sources, particularly if you choose leaner cuts in the case of meat, the amount of fat that comes with it will fall within a moderate range. There is no need to add more or meet a particular quota. Also at the beginning, if you need to snack, try to choose and/or prepare protein-rich snacks (for example pieces of boiled or roasted chicken or slices of jamón Serrano ;) ), instead of going for cheese or nuts (I know… is hard to resist the ‘queso manchego’ isn’t it?). Although there is nothing wrong with them, it's a good trick to limit unnecessary fat intake while the body is learning how to create a caloric deficit and tap into its own fat stores.

I remember you said that it's a bit difficult to get some foods mentioned in Protein Power. When I started following this plan I was living in Sweden and I experienced the same thing. I consider that an advantage, however, because it allowed me to be more creative and work with the ingredients I had at hand. So, if my experience if of any help for you, I'll be happy to share some hints on how to make this work. Incidentally, I had the opportunity to follow the program in circumstances less than favorable when I went to do some field work in Africa (Ghana) and I found out that with I could do it without any problem as long as I made the right choices.

I do miss having a good paella and some Turrón de Alicante though...

Salud!:)

[virginia]

Thank you so much (you are right, it is so difficult not to eat "queso manchego", but "jamón serrano" can substitute it perfectly...;) )
Well, yesterday I started to count my protein intake with so much detail, and I was not doing it too bad... I think I have the main basis of the plan, but I'll keep asking you questions in order to clarify some doubts (if you don't mind... of course... ;))
What about potassium? I have been taking some pills, natural pills and now I'm not tired, I feel quite good, so, should I stop taking them? I will continue with my multivitaminic anyway, but I'm not so sure about potassium...
Yesterday I started my videos of fitness, and actually, I'm feeling so good... This is fantastic. I had some doubts about the program, but now I'm happy. In fact, there are some aspects about the plan which are similar to the well-known "dieta mediterránea". I'm from the south of Spain (so much hot...) and this diet is typical here. But in some aspects, (ham, vegetables, nuts...) is not so different (except for cereals and bread).
Well, thanks a lot, this is becoming very very interesting and supportive for me!!:p
See you!!:p

[virginia]

It is a pity not to be able to eat "paella" and "turrón" and "tortilla de patatas" now...;)

[Gabriel Guzman]

What about potassium? I have been taking some pills, natural pills and now I'm not tired, I feel quite good, so, should I stop taking them? I will continue with my multivitaminic anyway, but I'm not so sure about potassium...

I've gotten that same questions several times and I always respond the same way. Do you need it? By that I mean there are people who take heart medications, for example, that need to monitor their potassium levels carefully when they make dietary changes. Now, it is also very common that at the beginning of implementing PP there is a transient loss of potassium and magnesium because the diet has a powerful diuretic effect during the first days. Knowing that, it makes sense to prepare for it as people may feel light headed and/or tired (more than normal). The best way to prepare for that without overdoing potassium supplementation (potassium is not something we should play around unnecessarily) is to use a salt substitute (the one that has 50% sodium and 50% potassium) during the first few weeks. That way, you don't have to deal with too much at the beginning. There is enough new learning in ensuring how to get our minimum protein and thinking about supplements of this or that may add unnecessary 'stress'. Of course, the best thing would be to have ourselves checked up for electrolyte levels and determine if we really need supplementation.


Yesterday I started my videos of fitness, and actually, I'm feeling so good... This is fantastic. I had some doubts about the program, but now I'm happy. In fact, there are some aspects about the plan which are similar to the well-known "dieta mediterránea". I'm from the south of Spain (so much hot...) and this diet is typical here. But in some aspects, (ham, vegetables, nuts...) is not so different (except for cereals and bread).


We all go through the process of unlearning what we thought we knew about nutrition (and health in general). But once we get passed that, we see how appropriate this is for our bodies. Some people, sadly enough, never get passed the old learning and miss quite a bit of the other benefits of this plan that go beyond mere weight loss. Anyway, since you're familiar with the Mediterranean ways of eating, then you already know why when you eat your berries and other sources of vitamins, you should have them with a little jamón serrano, so the fat in the ham makes them more available to the body :) Enjoy!

[momuvfour]

I also had to re educate myself on eating meat and eggs. For a long time I followed the Mc Dougall program with disasterous effects. There were more testimonials then I could name, but for me I gained weight on it and had a bunch of other conditions that made themselves known. Then I was led to believe that if I followed this program I was going to clog every artery that I had, I actually feel better then I ever have in a long time. So this past few years have been a re learning process for me.

[LisaS]

welcome from another McDougall refugee :)

[virginia]

Thanks a lot everyone!! I think I'm going to finish my three last potassium pills and stop taking them. The real fact is that I don't feel tired now, so I suppose I don't need them.
And Gabriel, I know I'm very lucky because in this part of the world (specially in my area, the south of Spain) there is a great variety of vegetables, fruits, fish, meat and specially olive oil. And so, I'm going to experiment with cooking (I have no much experience with cooking because although I'm 27 years old, I have been studying and working and I haven't had so much time to cook so far). I know I have many different possibilities with food, and I'm going to try new meals (always following the plan, of course...)
Thank you again!!:p

[virginia]

Hello guys!! It's me again!!:p I would like you to help me with nuts... Which ones are the best for the plan? I have read that almonds are good, but what about peanuts, chickpeas, hazelnuts and walnuts? I think in any place I have read that peanuts and chickpeas are not so good because they are pulses, am I right? Well, thanks for everything, I have never imagined eating and food could be so interesting!!;)

[Mitra]

That's right - chickpeas and peanuts are pulses, so you need to watch the carbs. Walnuts, almonds, hazelnuts pine kernels etc are all fine in moderate quantities.

[Gabriel Guzman]

The best carb-bargain in the nuts family are Macadamia nuts, though they could be pricey. Dried or roasted, they provide about 2-2.4 gr protein and 1-1.3 gr ECC per oz. Then Almonds, though a bit higher in carbs than Macadamia nuts (3.5 gr ECC and 5.8 gr protein per oz.) are a great source of Vitamin E and a good source magnesium.

Chickpeas (garbanzo beans) and peanuts, on the other hand, are nut really 'nuts' :)

[momuvfour]

:rolleyes: Yes Macadamia nuts are good, but my personal favorites are Almonds, I also do Pumpkin seeds and sunflower seeds. Peanuts have too many carbs for my liking. I always read the label before I get any of them to make sure that nothing else has been added.:idea: :idea: :idea:

[virginia]

Thank you guys!! Now I have the "nuts subject" more clear...;) I will buy some macadamia nuts and some almonds, because I like to eat some after a meal (just a few, looking carbs...). Actually I prefer to keep some carbs from my meal to be able to eat them. It is just a kind of gift... :D I hope this to be good, but if this is not good, just tell me please.:confused:
So, thank you again, you are marvellous!!:p

[virginia]

Well, just another thing I had forgotten. What about not having dinner one day? Is it very harmful? I'm asking because last day I was feeling so full that I couldn't have dinner. I cooked pork for lunch and I'm not used to eat so much fat, so I think my body reacted to it (this is what I think, but maybe it happened due to other reasons like stress, a bad day, nerves, etc...). I felt full and a bit uncomfortable until night. Do you think this could be caused by pork? I have always followed a low-fat diet and I think my body still refuses fat... :mad:
See you!!:p

[cmcole]

It's always best to eat WHEN you're hungry, not just because of a time on the clock. Obviously this is difficult if you have a job or something that only gives you a specific time in which to eat, but, given the choice, it's better not to just eat for the sake of doing it.

If you don't want to "save" your nuts, you could always have them WITH your meal (sprinkled slivered almonds on your salad; roll your chicken in chopped nuts or sesame seeds would be two examples). Obviously, you get to choose what's best for you.

[momuvfour]

There are plenty of nights I do not eat. I always say if your not hungry don't eat. By the way Virginia it seems to me you are doing just fine.

[virginia]

Thanks a lot cmcole and momuvfour for your comments!! The truth is that this diet is so easy to follow for me, that I can't believe it yet...:eek:
I am a super-addict to sweets and now I can live without chocolate or cakes or something like that!! It is surprising and unbelievable!! I haven't tasted any sweet for a month and I haven't died... :D And the best thing is that I don't want to eat sweets!! Actually this plan is fantastic...:p
Momuvfour, thank you very much for telling me that I'm doing it well, that is very very kind...;) With the little aspects or doubts you are clarifying to me, I'm improving my everyday menus... Thanks a lot!!
Today, I don't know why, I'm so happy... And there is something curious: when I got up, I looked myself into the mirror and it seemed to me that my knees were not so "fatty" like before... It has been something strange, I don't know if it has been due to "the euphoria of the plan" or because my muscles are starting to appear... The fact is that I'm feeling so good today!!:p :p :p

[Billie]

I really have to disagree with the not eating part. What happens to us, or at least to me, is that I don't eat or I push off eating because I am busy or running or whatever and the first thing I know I start reaching for something that is not on plan, or even eating too much of something that is on plan. It is very easy to get yourself out of eating and then get into the mentality, well I didn't eat lunch so it's okay if I eat this or that.

Maybe you are all better monitors and able to cope with that kind of thing, but I think many people, especially just starting out need to feed their bodies the right kind of things and not alow for them to get hungry.

Lunch could have been many things, the recipe, the pork, your body could be adjusting absolutely to this, many things going on!

And Virginia you keep looking in that mirror the results will show and you are doing just fine!

[Gabriel Guzman]

True, if you're not hungry don't eat. However, many illnesses come with a decrease in appetite as well. What then? Would be wise not to eat, even if the body needs to replenish and recover? Perhaps a better approach is 'if you're full -which also means you're no longer hungry- then stop eating'. The initiation of food intake (eating) is, in many instances, dictated by external factors; a meeting that extended over lunch time, being stuck in traffic right at dinner time, just plain swamped with work that we miss lunch hour, etc. Sometimes we don't have all the control we want on when to start eating. However, once we start the signals to stop eating pretty much respond to our biology, provided that the foods we eat trigger those signals. Carbohydrate-rich foods are not very good at triggering those signals whereas protein-rich and fat-containing foods are.

So, if we skip a meal for whatever reason, it would be wise to choose a protein-rich meal as soon as we are able to eat, since it won't only control how insulin responds, but will also trigger the 'full' signals faster while providing what the body really needs.

In my opinion, fretting about meeting a particular schedule for fasting adds unnecessary stress to those that are just getting acquainted with this plan, especially since the benefits are just similar, not superior.

[virginia]

I really have to disagree with the not eating part. What happens to us, or at least to me, is that I don't eat or I push off eating because I am busy or running or whatever and the first thing I know I start reaching for something that is not on plan, or even eating too much of something that is on plan. It is very easy to get yourself out of eating and then get into the mentality, well I didn't eat lunch so it's okay if I eat this or that.

Maybe you are all better monitors and able to cope with that kind of thing, but I think many people, especially just starting out need to feed their bodies the right kind of things and not alow for them to get hungry.

Lunch could have been many things, the recipe, the pork, your body could be adjusting absolutely to this, many things going on!

And Virginia you keep looking in that mirror the results will show and you are doing just fine!

Well, thank you so much, Billie. I agree with you about meals. I think it is not a good idea not to have any lunch or dinner usually. The body is without control and you end eating the first thing you see in the fridge . Well, this is my opinion, about my body, maybe other people can do it and not get bad results. So, my opinion could be not the best of course.
Anyway, this happenned to me just one day, because yesterday I had all my meals and I felt fine, so, I think it was just a bad day...:razz:
And thanks a lot for cheering me, you are very very kind and nice!!;)
Talk again soon!!!

[virginia]

True, if you're not hungry don't eat. However, many illnesses come with a decrease in appetite as well. What then? Would be wise not to eat, even if the body needs to replenish and recover? Perhaps a better approach is 'if you're full -which also means you're no longer hungry- then stop eating'. The initiation of food intake (eating) is, in many instances, dictated by external factors; a meeting that extended over lunch time, being stuck in traffic right at dinner time, just plain swamped with work that we miss lunch hour, etc. Sometimes we don't have all the control we want on when to start eating. However, once we start the signals to stop eating pretty much respond to our biology, provided that the foods we eat trigger those signals. Carbohydrate-rich foods are not very good at triggering those signals whereas protein-rich and fat-containing foods are.

So, if we skip a meal for whatever reason, it would be wise to choose a protein-rich meal as soon as we are able to eat, since it won't only control how insulin responds, but will also trigger the 'full' signals faster while providing what the body really needs.

In my opinion, fretting about meeting a particular schedule for fasting adds unnecessary stress to those that are just getting acquainted with this plan, especially since the benefits are just similar, not superior.

Thanks Gabriel!! You are right, I have noticed that when I ate many carbs, I was never full, or I was full but I wanted to eat more and more, even not being hungry!! However, now, when I'm eating, it comes a time when my body tells me to stop, because I have had enough. It is very surprising for me...:eek:
By the way, so if any day I would like to eat (with a coffee) for example a little piece of intense dark chocolate (just 3 carbs), do you think my body is going to remember "the high-carbs diet time" and I'm going to feel the need of eating more? I can be without any sweet, but on the other hand I don't want to get bored, so... What do you think?
Thank you so much for your help again!!;)

[Mitra]

Some people find that eating anything sweet makes them want to overeat the carbs, but for others, small quantities, such as a square of dark chocolate are fine. I find that I'm OK with a little bit of dark chocolate, but I really don't trust myself to eat milk chocolate.

I find that certain things just make you want to keep on eating them, regardless of whether you're hungry - and it's easier for me to just avoid those foods. Milk chocolate is one, also salted nuts (if they're unsalted I can eat just a few, but with salted ones it's much harder to stop when I've had enough).

[cmcole]

Some people, for a treat, whip a bit of whipping cream with some bakers chocolate (the powdered stuff for baking, not the sweetened stuff for drinking). It makes a "dessert". Some people even pop it in the freezer for a while.

Obviously, how your body responds to anything resembling sweets is something you'll have to look at, and I wouldn't want to suggest something to you that you'll have problems with in the long run.

I'm with you, Mitra, regarding the nuts. The ones designed for baking without salt are much more manageable than those coated in salt. Some people, when they buy nuts, portion them in zipper bags or some sort of container, in portion sizes (say, an ounce), and only permit themselves one of the portions (or carry in car or purse for emergencies).

[Gabriel Guzman]

Virginia, my approach is that I can eat pretty much anything I want as long as I keep the carbs within the limit I've set to myself. This then becomes more carb-management than carb-restriction.

As far as chocolate is concerned, dark chocolate (>70% cocoa) is better than milk chocolate or chocolate with less cocoa (or cacao, depending on where you're from) content. For some, however, it's difficult to get use to a very intense chocolate (say 85-90%, which to me is heavenly delicious) and they prefer to have a little piece with some coffee or something that can complement the bitterness. From what I've read, there are a lot of benefits in eating really dark chocolate because of the antioxidant content and the like, and I remember a study where dark chocolate was compared with milk chocolate or eating chocolate with milk on the side. According to that study, there were more antioxidants present after eating dark chocolate alone than milk chocolate or eating dark chocolate with milk on the sice.

So, if you'd like to enjoy some good high quality, intense dark chocolate (not all 'dark' chocolates are intense if they have less than 60% cocoa), go ahead and count whatever amount of carbs against carb allotment you've chosen.:)

When you reach one of your goals, I bet you'll even be able to enjoy a bit of that chocolate with a sip of Port!!! Yum!:D

[LisaS]

I have a bottle of Port -- a gift last Christmas from the guys in marketing -- never thought of pairing it with dark chocolate (a favorite of mine) -- thanks for the idea -

[Reverie]

Oh Virginia, how wonderful to live in southern Spain. I visited there earlier this year. In Granada, the orange blossoms were still giving off a heavenly fragrance. We had dinner right across from the Alhambra. I ate delicious meals, although we noticed everything was much saltier than we are used to. The tomatoes and olives were divine. I had ham a lot and some linguica in Portugal.

Do you eat freshly grilled sardines? I missed out on those. I had hoped to get some at tapas, but they never had it. I didn’t want to order a whole meal of it in case I didn’t like them. I wasn’t sure how to eat them. Do you just use a fork to get the meat and not the skin and bones?

I did have paella once and it was loaded with lots of seafood. So I had very little rice. It was impossible to find anything other than bread and croissants for breakfast. But we walked 6-10 miles a day so it was all burned off quickly. I must go there again.

Just stay away from those churros (fried dough dipped in chocolate)!

[momuvfour]

:cool: :cool: :cool: Well I think it is bad to consistently skip meals, but for me, like today, I was running the whole day and didn't even think of lunch. I went up and visited DH in the hospital, went to get some equipment for him to come home tomorrow, and before you know it I looked at the clock it was 6:00 PM. I didn't over eat dinner though. So I think it depends on your day.:rolleyes: :o :rolleyes:

[Billie]

That is so true momuvfour and not only your day but your whole way of embracing how you do things. Not to worry and speedy recover for your hubby!

[virginia]

Thank you so much for your replies, guys!!:p You are right, I'm going to observe my body when I eat a square of dark chocolate, and if I feel anxious and I want to eat more, then, I'll stop having it. I know it depends onthe person, so, I'll be careful,because I don't want to do it wrong....
By the way I'm lucky because I prefer dark chocolate (70/80% cacao) to milk chocolate. It is very delicious and I use to eat it with a coffee (decaf coffee and some cream: 2carbs). Well, what do you mean with PORT? Is it a wine?

[virginia]

And what about coffee? Is it better to have decaf? I think I have read caffeine is not so good...

[virginia]

Oh Virginia, how wonderful to live in southern Spain. I visited there earlier this year. In Granada, the orange blossoms were still giving off a heavenly fragrance. We had dinner right across from the Alhambra. I ate delicious meals, although we noticed everything was much saltier than we are used to. The tomatoes and olives were divine. I had ham a lot and some linguica in Portugal.

Do you eat freshly grilled sardines? I missed out on those. I had hoped to get some at tapas, but they never had it. I didn’t want to order a whole meal of it in case I didn’t like them. I wasn’t sure how to eat them. Do you just use a fork to get the meat and not the skin and bones?

I did have paella once and it was loaded with lots of seafood. So I had very little rice. It was impossible to find anything other than bread and croissants for breakfast. But we walked 6-10 miles a day so it was all burned off quickly. I must go there again.

Just stay away from those churros (fried dough dipped in chocolate)!

Hi Reverie!! You are right, churros are delicious and very typical from here, but we will wait to lose some weight before try them again...;)
Actually I'm not from Andalucía, I'm from Murcia (the Mediterranean side) and you are right, it is a very happy, beautiful country (specially the south...:razz: ).
Well, I hope to travel abroad very soon to the rest of the world (specially USA), I think it is a very interesting place and fantastic!!
So, thanks a lot , you are very kind, really...:p

[Mitra]

Port is a sweet, usually red, fortified wine from portugal.

Coffee is fine, and there's no need for it to be decaff unless you want to - Dr Mike Eades has written blogs a couple of times about its virtues: here's one. (http://www.proteinpower.com/drmike/archives/2005/08/more_good_news_1.html)

[virginia]

Port is a sweet, usually red, fortified wine from portugal.

Coffee is fine, and there's no need for it to be decaff unless you want to - Dr Mike Eades has written blogs a couple of times about its virtues: here's one. (http://www.proteinpower.com/drmike/archives/2005/08/more_good_news_1.html)
Thanks a lot, Mitra, I supposed Port was a kind of wine, but I wasn't so sure, because I don't know much about wine...:o But I think I'll try the wine with the intense dark chocolate... It sounds good!!:D
About coffee, I usually drink decaff, but if normal coffee is permited, great!! because some days I need a good coffee to wake me up...;)
Bye!!

[LisaS]

everything is permitted but not all things are expedient -

that is, there are no forbidden foods or beverages - but some if eaten or drunk in anything like normal quantities will put you way over your ECC for the meal and the day - so it is it worth having 20 ml of rice?

[momuvfour]

:nod: :nod: I've had to give up on rice completely or it snags my carb addiction. So for me it is not worth eating rice in any quantity:eek: :eek: . I have also had to give upon the idea of even having a slice of Banana, the last time I did that I had to fight carb cravings for a day and a half:eek: :confused: . I think I agree with you about not eating something that will put you out of wack, but you also need to keep in mind certain foods that trigger your carb addiction. I wonder if this will ever get better or maybe I'll always have to be cautious. :confused: :confused: Judy

[virginia]

Hello!! Perhaps this isn't the best place to write my menu, but I need some help, please. Could you tell me if it is correct? I was quite sure it is, but I have been reading some posts and now I'm not absolutely sure. Well, thanks a lot for your help, it is very good really.;)
Breakfast: soy drink with sugar-free dark cacao, fiber biscuit
Snack: 2 or 3 slices ham (jamón serrano)
Lunch: mushrooms and grilled pork with olive oil, strawberry yogurt (fat-free)
Snack: decaff with cream, fiber biscuit
Dinner: big salad (lettuce, carrot, cheese, can of tuna, olive oil, vinegar), few nuts.

[Gabriel Guzman]

First, I'd forget about the 'fat-free' or the 'light' kinds of foods which often come with more carbs than the 'real' thing. Fat is not your enemy...

Okay... that's very important so repeat after me... Fat is not my enemy!:)

Now, it's a bit hard to say anything unless we have a more accurate picture of the amounts. Even if I use the software I rely on sometimes to find out nutritional information, I need to know if it was an ouce, a cup, a teaspoon, etc.

At a glance, however, it looks like a varied menu. However, 2-3 slices of ham say very little unless we know exactly how much was that. Where they thick slices (~4 oz or 100 gr each at least). What's the carb-count of the fiber biscuit? How much protein is there in the soy drink? The can of tuna, depending on the size could provide 20-30 gr protein... so, was that a small can?:) I know, it's a pain the neck at the beginning but trust me, it pays off big time. Before you know it, your brain starts associating the portions with a really close estimate of their protein/carb/fat content. But we need to go through the learning process first.

More important is that we don't know what's your minimum protein intake (unless I missed that!), so it's hard to offer an opinion and assess if you need to increase this or that.

While we are on this... have you seen the post for the October challenge? I'd recommend you take a look at the challenge when it starts and if you feel inclined, participate in it. It's all about going back to basics so it's a great opportunity for seasoned PPers and those who've just started to follow it to figure out a lot of things again or for the best time. Most important is that the challenge is based on accountability and support so people will be sharing their menus, which will be sort of analyzed and advice will be given if necessary to keep people on track. It's going to be a lot of fun!

[momuvfour]

:idea: :idea: :idea: The only thing I would add Virginia, is to make sure the yogurt doesn't have any sugar in it. Sometimes, Light and Fat Free still has sugar. Other then that, everything seems in order. I use Fitday alot it counts everything. Fats, Carbs, and protein. My fat count is high, but like Gabriel said fat is not your enemy. In fact, your brain and heart depend on it. Judy:nod: :nod: :nod:

[virginia]

Thank you so much for your answer!!;) Actually I needed an experienced opinion about the menu. About the amounts and proteins, I have calculated them and this menu has 78g of protein. I calculated again my protein intake and it was 67g, so I think it is right. (I'm going to start my fitness videos, so I'll increase proteins next week... but I'm a teacher, so I have a kind of sedentary life...)
I'm re-learning that "fat is my friend", but the yogurts with less amount of carbs I have found in the shop are the fat-free ones, so that's why I take them.
The slices of ham were thick, but I'm trying to eat more in the morning, I'm doing an effort because it is very difficult for me to eat so much in the morning. But I promise I'm doing it...:D
The fiber cookie has 4g carbs, but I think it helps me with my constipation(although I have noticed it is much better now, so I'm going to leave it soon...)

[virginia]

The soy drink has about 3.7g protein per 100ml (I know it is so little, but it has just 0.1 g carbs per 100ml and I can have a good glass...). The tuna can was about 23g protein.
Well I used the protein calculator from the previous posts, but I can tell you my details: 27 years old, 1.64 meters, 83kg.
I hope this helps...;)

[virginia]

:idea: :idea: :idea: The only thing I would add Virginia, is to make sure the yogurt doesn't have any sugar in it. Sometimes, Light and Fat Free still has sugar. Other then that, everything seems in order. I use Fitday alot it counts everything. Fats, Carbs, and protein. My fat count is high, but like Gabriel said fat is not your enemy. In fact, your brain and heart depend on it. Judy:nod: :nod: :nod:
thank you very much, pretty...;) The yogurt hasn't any sugar, just sweetener (I think this is the name...), so I hope the menu is correct.

[virginia]

well, about the october challenge... the point is that I don't know if it could be possible for me to write everyday, because I start hard work next week. Any way, if this is going to help me, why not? I think I don't know exactly how it works, but I learn fast...:D

[virginia]

Sorry for so many posts, but just another question... Do you think it is a good idea to have any protein shake? Some times I'm working and I don't have time for a break or for eating anything, so, maybe I could try shakes and so add more proteins to my menu... What do you think?;)

[Gabriel Guzman]

Protein shakes are fine as long as you don't get used to rely on them as if they were complete meals. As complement or an emergency protein source they're just fine.

[momuvfour]

I agree with Gabriel, but have to admit I use them in the morning alot. Of course this is probably not smart, but I add a raw egg to mine. Haven't gotten sick yet, but I think it increases the nutrition and helps me eat eggs, or I get tired of them quickly. I have a devil of a time with boiled eggs and fried eggs get old too, in the shake I don't taste them. You sound like you are doing a good job, keep up the good work.

[virginia]

Thanks a lot Judy and Gabriel!! You are fantastic...;) I'm not sure about finding good shakes, I think I'm going to look around some shops and if I see something interesting maybe I can buy it... Anyway, I know we can get enough proteins from food, so if I use any shake, I'll try to do it just in case of an emergency...:)

[momuvfour]

Good idea Virginia, you are doing great. Judy

[virginia]

Hi people! I have been reading all the posts I have been able and I'm sure the answer to my question is in any place right here, but I haven't found it because there are so many comments and I'm short of time... Anyway, don't "kill me" for it:o , ok? (Maybe you have repeated it many times...) So here it is: What about taking more protein than required?
Thank you so much...:D

[virginia]

Last night, I was sleeping, and suddenly my right leg started to hurt. It was a strong cramp. I woke up and walked a little by the bedroom, so it dissapeared and I could go back to sleep. This is the second time it happens (one week ago it happened the same...). So, I'm wondering if this has something to do with loss of potassium... The strange thing is that I feel good during the day and this just happens at night, when I'm sleeping. Do you think I should go back to my potassium pills?:)

[LisaS]

I find night leg cramps more related to magnesium than potassium.

[cmcole]

Regarding the shakes - many people make their own with protein powder and other items, rather than just getting the premade or the mixes.

That way, you know exactly what is in them.

[momuvfour]

You should be taking a magnesium supplement anyway I think. I do and don't have the leg cramps anymore.

[virginia]

Thank you!!!;) ;) ;) ;) ;)

[momuvfour]

Anything I can do to help, actually your helping me i get to talk low carb without boring my family.

[virginia]

You are right, Judy. This place is fantastic to solve doubts and get so much information, opinions,etc, without boring the rest of people who are not interested... For me is fantastic, because here, this plan is not well-known, I didn't know even it existed!! And people don't understand the "fat thing" (as always...), so I can't talk to anyone (except for my husband who is always very tired at night and I prefer not to bore him so much...).
Besides, the spanish forum is right, but not so complete like this official one, so, what a great thing for us!!:p

[momuvfour]

I know my oldest daughter is a dabbler, and shes interested but not enough to do this like you are supposed to. My son did it for awhile but not any more, so I'm the only one that takes this seriously.

[virginia]

Well, go on!! I feel the same. My family don't understand it either (apart from my husband, but no so fan of the method like me...)
My sister is trying to lose some weight too, but she is doing a low-fat diet with the help of a doctor. I told her about Drs. Eades' method when I discovered it, but she wasn't sure and she decided to start the low fat diet. Now, when we talk, she gets surprised about my menus, and, although I think this works, there are always some doubts like: what about her to lose weight and not me? This would make me feel a little stupid... Do you understand me? The fact is that I feel great (except today... menst. thing...) and I have lost 5 kg in 6 weeks more or less (I have decided not to weigh again until the end of the month), but well, in some areas in the world, low-carb diets are well-known (with people agreed and not) but here, in my area, I didn't know any of them (had heard about Atkins, but I didn't know what it was about) and there are always doubts around...
Because of that talking to you is quite helpful, because most of people here is trying to mantain their weight or just lose some pounds they won in a particular situation, and this means that it worked for them in the past!! So, I'll keep the confidence and try to do my best!:p
Thank you so much Judy. You are great!!

[momuvfour]

Well I probably have about 30 pounds to go. If I think about it I get overwheled so I take it one meal , and one day at a time. Don't be dissapointed if your sister doesn't understand what you are doing or why, I get alot of resistance too. I know it can get frustrating when you cannot share with your family, alot of us get the same reaction. That is what is so great about this forum we can talk to our hearts content.