I weighed in on Thursday and I have lost 3 more pounds! Nothing has really changed, I have just been following the diet and exercising 4 times per week for at least 30 minutes. I guess I had a good week, but there were no real deviations from the routine. I found a very low carb pancake recipe, since I have been craving pancakes:
1 cup almond flour/meal
1/4 cup water
1/4 tsp salt
2 eggs
1/4 tsp baking soda
2 T oil (i used olive oil since it's one of my healthy oils I'm supposed to get every day)
Stir together ingredients and cook on medium in skillet that has been sprayed with Pam or other non-stick cooking spray. Add sugar free syrup, berries, vanilla extract if you like. They are very good!
Saturday, July 16, 2011
Thursday, July 14, 2011
oops, two weeks have gone by!
Sorry I have not posted for a couple of weeks. Things have been crazy at home and at work.
I have had two weigh ins since my last post. In total, I have lost a total of 18 pounds of fat! My water has varied a bit (last week it was up so much due to my period that i actually gained .9 pounds overall, but my fat was down 10 lbs!) but I am mostly focusing on fat loss. Today on my scale I weighed (it's Thursday, and I am down 19 lbs. woohoo! Almost 20 lbs.
I have been sticking to the diet, exercising 4 times per week for 30 to 45 minutes per day (and eating more protein based on my exercise level) and losing every week.
I am eating a couple of medi-weight loss foods. Protein shakes and protein bars. You can eat all of your own food, but I find these quick and easy ways to get protein in (and also tasty) when I'm bored or in a hurry. I have also found that keeping beef jerky or pork rinds in the car for when I am really hungry on the drive home (i have an hour commute) works well. I just make sure to count the calories for the protein.
That's all for today! Everyone have a good week!
I have had two weigh ins since my last post. In total, I have lost a total of 18 pounds of fat! My water has varied a bit (last week it was up so much due to my period that i actually gained .9 pounds overall, but my fat was down 10 lbs!) but I am mostly focusing on fat loss. Today on my scale I weighed (it's Thursday, and I am down 19 lbs. woohoo! Almost 20 lbs.
I have been sticking to the diet, exercising 4 times per week for 30 to 45 minutes per day (and eating more protein based on my exercise level) and losing every week.
I am eating a couple of medi-weight loss foods. Protein shakes and protein bars. You can eat all of your own food, but I find these quick and easy ways to get protein in (and also tasty) when I'm bored or in a hurry. I have also found that keeping beef jerky or pork rinds in the car for when I am really hungry on the drive home (i have an hour commute) works well. I just make sure to count the calories for the protein.
That's all for today! Everyone have a good week!
Tuesday, June 28, 2011
Weigh in Day Week 4
Okay, so today is weigh in day. Tonight at 5:45. I have been stringently following the diet. Eating more when I exercise, staying away from fruit this week, making sure to eat enough calories every day. So, hopefully my work will show on the scale. I'm really nervous. I don't know why, since I have stuck to it like glue, I just feel unlucky after last week. Will write after this afternoon and report how things went!
Wednesday, June 22, 2011
Supplements, etc.
I think I forgot to post about the supplements that are offered on the Medi Weight Loss program. Every day I take one mega Vitamin (but it does not contain iron, i noticed), 3 Fat Burners, 2 Calcium Pills, and 3 doses of Prescription appetite suppressants. I forget the name of them and since it is 6 am I am too lazy to go look it up. I shall go look it up later. They are in the amphetamine class, however. I also take Omega 3's- not required but suggested by my nutritionist. She stated that not only are they good for brain function, but that some people on a very low calorie diet can lose some hair, and the Omega 3's would help prevent that. I was sold. Medi sells them for less than 15.00 per bottle (a month's supply). They are enteric coated, but occasionally I notice a fishy taste if I burp later in the day. ew.
I was provided with all of the supplements in a bag, with a water bottle (which is a very good one) when I came for my first visit. After these run out I have to buy them myself. They also give you a journal to keep track of your daily intake of protein and other foods, which I believe is very important. It helps keep me on track and enabled me to go back and see what I did wrong this last week.
I also get a B-12 shot an a B=6 shot every weekly visit/weigh-in, and go back for a second B-12 shot 48 hours later (Tuesday afternoon and then Friday early morning). This helps with my energy level quite a bit. I thought I'd explain this part of the diet beause it is an important part of the program in addition to the diet itself.
Hope everyone has a great week! Please feel free to ask any questions.
I was provided with all of the supplements in a bag, with a water bottle (which is a very good one) when I came for my first visit. After these run out I have to buy them myself. They also give you a journal to keep track of your daily intake of protein and other foods, which I believe is very important. It helps keep me on track and enabled me to go back and see what I did wrong this last week.
I also get a B-12 shot an a B=6 shot every weekly visit/weigh-in, and go back for a second B-12 shot 48 hours later (Tuesday afternoon and then Friday early morning). This helps with my energy level quite a bit. I thought I'd explain this part of the diet beause it is an important part of the program in addition to the diet itself.
Hope everyone has a great week! Please feel free to ask any questions.
Tuesday, June 21, 2011
Damn it!
I went to weigh in today and I only lost a pound...of WATER. No fat loss. I talked to the nutritionist and she looked at my journal and she told me I had been on a starvation diet, and my body had shut down. There were a few days I just couldn't get all 500 calories of lean protein in...a couple of days I only got 400. Add to that fact that I was supposed to be EATING EVEN MORE on the days I was exercising!!!!
No one EVER told me that. Damn I was pissed. A whole week wasted. Money down the drain, effort, time. The nutritionist told me that for every 1/2 hour of exercise that I was doing, I was supposed to be eating another 100 calories of lean protein. For every 45 minutes, 200 extra lean protein calories!!!! I have, on some days, been eating 300 less calories than I should! So, my body went into shut down mode. if I had known this, I would have eaten more. I wasn't that hungry, but I would have made myself eat. So anyway...
The nutritionist instructed me to stop eating fruit this week to reduce carbs and eat two servings of veggies only per day. She also told me to switch from eating nuts for my healthy fat to having olive oil instead. She also told me to make sure to eat all of my calories, and that eating a bit more is better than eating too little. So, I am very frustrated and angry this week but wiser. I do partly blame Medi because they never told me I had to eat the calories I burned doing exercise!
Menu for today:
Breakfast: Protein shake 100 calories 20 grams of protein
Lunch: Protein bar 100 calories and 10 grams of protein, greek yogurt (plain) with splenda 100 cal and 18 grams of protein
Dinner: 2 servings of green beans, 1 4oz. 97% lean hamburger patty (i forget the protein) 136 calories
Greek yogurt flavored with Splenda 100 calories 18 gms of protein
Total calories: 576
No way am I going under it again. Today I am too full to eat more, so no way am I exercising.
This is going to suck.
No one EVER told me that. Damn I was pissed. A whole week wasted. Money down the drain, effort, time. The nutritionist told me that for every 1/2 hour of exercise that I was doing, I was supposed to be eating another 100 calories of lean protein. For every 45 minutes, 200 extra lean protein calories!!!! I have, on some days, been eating 300 less calories than I should! So, my body went into shut down mode. if I had known this, I would have eaten more. I wasn't that hungry, but I would have made myself eat. So anyway...
The nutritionist instructed me to stop eating fruit this week to reduce carbs and eat two servings of veggies only per day. She also told me to switch from eating nuts for my healthy fat to having olive oil instead. She also told me to make sure to eat all of my calories, and that eating a bit more is better than eating too little. So, I am very frustrated and angry this week but wiser. I do partly blame Medi because they never told me I had to eat the calories I burned doing exercise!
Menu for today:
Breakfast: Protein shake 100 calories 20 grams of protein
Lunch: Protein bar 100 calories and 10 grams of protein, greek yogurt (plain) with splenda 100 cal and 18 grams of protein
Dinner: 2 servings of green beans, 1 4oz. 97% lean hamburger patty (i forget the protein) 136 calories
Greek yogurt flavored with Splenda 100 calories 18 gms of protein
Total calories: 576
No way am I going under it again. Today I am too full to eat more, so no way am I exercising.
This is going to suck.
Friday, June 17, 2011
Variety
I have got to find some variety in my diet. This weekend I will experiment with some of the recipes that Medi has given me. Basically I have been eating the same things for the last couple of weeks- just adding veggies, almonds (for healthy fat) and protein bars or olive oil. I'm not bored yet- I'm a pretty simple eater, but I can see that I might become bored if I don't add some variety to my diet routine. Lately I have just been so busy with my job and one hour commute each way, appointments after work, exercise, etc. that I just don't have time to plan. I'll post some recipes next time.
Tuesday, June 14, 2011
Weigh in Week 2
Today at 5:30 I went for my 2nd weigh in. I was disappointed to find I had lost only 1.5 lbs, but the physician explained to me that I had actually lost 3 lbs of fat, and that my water weight was up from last week. She said the thing that really counts is fat loss, because water weight is highly variable. This is kind of what happened last week. I lost 6.2 lbs, but 7.8 lbs of fat. So, I will focus on the fat loss and not worry about the rest. The doc also explained that since my appointments are at the end of the day and I am drinking water (lots) all day, I am always going to have more water weight at the end of the day.
So, total fat loss= 10.8 lbs.
So, total fat loss= 10.8 lbs.
Weigh in Day
Today is weigh in day! I will go after work today at 5:30. I'm pretty psyched about it even though I have been somewhat constipated despite taking Metamucil (sugar free) daily for the fiber content. I am hoping this doesn't skew my weight results. I have managed to stick to the diet for another entire week. Yesterday, I ate 100 less calories of lean protein than I was supposed to since I was too full to eat them all before I went to bed. I just didn't want to force myself to eat. Yesterday's menu:
Breakfast: skipped because I woke up late
Lunch: pork loin 3 oz (102 calories
Greek yogurt with 1/3 cup blue berries
1/2 cup green beans
Dinner: Protein shake
Greek yogurt with the remainder of the 3/4 cup of blueberries
Snack: Protein bar
Exercise: 1 mile walk on treadmill 100 calories burned 32 minutes (it was a little over a mile, I just wanted to get to 100 calories burned)
I also walked on Saturday and Sunday for the same amount.
I will report back tonight after my weigh in!
Breakfast: skipped because I woke up late
Lunch: pork loin 3 oz (102 calories
Greek yogurt with 1/3 cup blue berries
1/2 cup green beans
Dinner: Protein shake
Greek yogurt with the remainder of the 3/4 cup of blueberries
Snack: Protein bar
Exercise: 1 mile walk on treadmill 100 calories burned 32 minutes (it was a little over a mile, I just wanted to get to 100 calories burned)
I also walked on Saturday and Sunday for the same amount.
I will report back tonight after my weigh in!
Sunday, June 12, 2011
Week 2
I am now on week 2. After my Week 1 weigh in, the physician explained to me that I could now add 2 vegetables and/or one veg and one fruit. She stated that she would prefer that I hold off on fruit one more week because of the carbs, but my fridge was already stocked with cherries and blueberries in anticipation of this! She also added, to my surprise, snacks 3 times a week, or for every day that I exercise (which she suggested 3 or 4 times a week). Snacks can include many things including their protein bars, which are very good and only 100 calories, or celery and peanut butter...I forget what else. I have mostly been eating those two things. I haven't snacked much and have only had 2 snacks this week and it is Sunday (my weigh in is Tuesday). I also was advised to get a healthy fat in every day including avocado, walnuts, almonds, or olive oil. No problem. I have just been eating almonds every night (12) while I watch tv.
This week has been easy and sometimes I find I am having to force myself to get all the food in. I know that must sound strange but it is true. I don't eat a lot during the day and so when I get home from work, I am hungry but trying to get the rest of the calories, the fruit or veggie, the fat, etc can be a challenge with the appetite suppressant working and with all the water /crystal light i drink.
A word on Crystal light. I was advised to drink Crystal light Pure, which has electrolytes in it, or Smart water, which also has electrolytes in it. Crystal light Pure also has a mix of Truvia and Aspartame in it so you are not getting as much aspartame as with the other stuff.
I weighed myself yesterday and I am down 9 pounds on my home scale. Hopefully that will be the same on Tuesday, or a bit more. I have done 2 days of exercise and plan on two days more before Tuesday. (today and tomorrow) I will post more when I get my results!
Sample menu:
Breakfast: (as always) Protein shake (100 calories)
Lunch: Chicken breast, green beans, Greek yogurt with 1/2 portion of blueberries 200 calories plus my veg (which we don't count calories for)
Dinner: if it's hot i will drink another protein shake because I don't want to cook when it's hot and we don't have A/C except in one room. Otherwise I will have a lean meat (chicken, turkey, port tenderloin, lean beef) and another greek yogurt with the rest of my blueberries which is another 200 calories.
Snack: Protein bar (on a day that I have snack
Healthy fat: 12 almonds
I can also have a romaine salad with cut up chicken and a healthy oil dressing (1 cup lettuce) for one of my proteins and a veg. There are recipes which I'm sure I will use, but I am just busy and not bored yet.
On day 5 of Week 2 I am still in Ketosis.
This week has been easy and sometimes I find I am having to force myself to get all the food in. I know that must sound strange but it is true. I don't eat a lot during the day and so when I get home from work, I am hungry but trying to get the rest of the calories, the fruit or veggie, the fat, etc can be a challenge with the appetite suppressant working and with all the water /crystal light i drink.
A word on Crystal light. I was advised to drink Crystal light Pure, which has electrolytes in it, or Smart water, which also has electrolytes in it. Crystal light Pure also has a mix of Truvia and Aspartame in it so you are not getting as much aspartame as with the other stuff.
I weighed myself yesterday and I am down 9 pounds on my home scale. Hopefully that will be the same on Tuesday, or a bit more. I have done 2 days of exercise and plan on two days more before Tuesday. (today and tomorrow) I will post more when I get my results!
Sample menu:
Breakfast: (as always) Protein shake (100 calories)
Lunch: Chicken breast, green beans, Greek yogurt with 1/2 portion of blueberries 200 calories plus my veg (which we don't count calories for)
Dinner: if it's hot i will drink another protein shake because I don't want to cook when it's hot and we don't have A/C except in one room. Otherwise I will have a lean meat (chicken, turkey, port tenderloin, lean beef) and another greek yogurt with the rest of my blueberries which is another 200 calories.
Snack: Protein bar (on a day that I have snack
Healthy fat: 12 almonds
I can also have a romaine salad with cut up chicken and a healthy oil dressing (1 cup lettuce) for one of my proteins and a veg. There are recipes which I'm sure I will use, but I am just busy and not bored yet.
On day 5 of Week 2 I am still in Ketosis.
First week
I started the Medi Weight Loss diet on May 31st. At that point I was a size 16 (barely) and weighed 198 lbs. I couldn't believe I had allowed myself to gain so much weight, but with hardly any exercise and too many sweets, it had happened. Besides, I am 49 years old and my metabolism has slowed down. So, after I called to make my appointment at Medi, I went in. They did an EKG, complete blood work, physical, urinalysis, complete medical history, weigh in and body composition analysis. I met with the doctor to discuss everything, then my nutritionist to discuss the first week's diet.
the Dr. basically stated that I was healthy enough to begin the diet, an that she would discuss the bloodwork with me on my next visit, she also went over my history with me very thoroughly. I was impressed. When I met with the nutritionist, she explained how the diet works, (now carb high protein)an explained that during the first week I would be eating 500 calories of lean protein a day ONLY. the doctor had given me a prescription for appetite suppressants, so I was hoping that that would be enough. I also received a brochure outlining what foods I could have, how much water I should drink (at least 64 oz. per day), and I was told NOT to exercise the first week due to such a low calorie intake.
Before I left I purchased a can of protein shake mix, so I could make a meal in a hurry. I checked out and 294 dollars later I was ready to start my Medi Weight loss journey. I have to mention that in addition to the prescription diet pills they give you a medium size carry all bag with supplements (calcium, vitamins, fat burners) and a journal so you can log your intake every day. the doc will review your intake with you on every visit. I was given a b 12 shot and a B 6 shot also.
I went home, and I had read up on the diet online before hand so I was ready to start. I had plain yogurt to which I added splenda, turkey bacon (3 slices 105 calories), fat free cottage cheese, lean ground beef, turkey sausage, boneless skinless chicken breasts, thinly sliced deli meats, and of course now the protein shakes. My diet wasn't exciting, but it went something like this every day:
Morning: Protein shake: 100 calories 8 oz
Lunch: Greek Yogurt (plain) with splenda 6oz- 100 calories
3 oz chiken breast 100 calories
Dinner: 4 Egg whites 100 calories
3 slices turkey bacon 105 calories
Greek Yogurt 100 Calories
Total 505 calories
Total: 550 calories
You can go slightly over 500 calories, but NEVER under.
I took my appetite suppressants but if I went too long without eating I would still get hungry. Not too terrible, but I would feel it. I would get light headed and headachy, but I kept telling myself it was for just one week and I could live through it. I varied the menu over the week so I never really felt bored, adding hamburger patties, chicken breasts, etc.
I made it through week one and my only small cheat was that I had about an eighth of a strawberry. My husband was eating a HUGE plate of them cut up and they looked so good I just had to have a piece. So I did. I didn't get thrown out of ketosis or anything! LOL
I stayed in Ketosis from the 3rd day on and am still in Ketosis today.
First week's weigh in: 6.7 lbs loss, 7.8 lbs of fat lost! the physician said that my water composition was up from the week before or I would have lost more weight, but she enouraged me that 7.8 lbs of fat loss was key. She explained that water weight was highly variable. So, I was pretty excited.
the Dr. basically stated that I was healthy enough to begin the diet, an that she would discuss the bloodwork with me on my next visit, she also went over my history with me very thoroughly. I was impressed. When I met with the nutritionist, she explained how the diet works, (now carb high protein)an explained that during the first week I would be eating 500 calories of lean protein a day ONLY. the doctor had given me a prescription for appetite suppressants, so I was hoping that that would be enough. I also received a brochure outlining what foods I could have, how much water I should drink (at least 64 oz. per day), and I was told NOT to exercise the first week due to such a low calorie intake.
Before I left I purchased a can of protein shake mix, so I could make a meal in a hurry. I checked out and 294 dollars later I was ready to start my Medi Weight loss journey. I have to mention that in addition to the prescription diet pills they give you a medium size carry all bag with supplements (calcium, vitamins, fat burners) and a journal so you can log your intake every day. the doc will review your intake with you on every visit. I was given a b 12 shot and a B 6 shot also.
I went home, and I had read up on the diet online before hand so I was ready to start. I had plain yogurt to which I added splenda, turkey bacon (3 slices 105 calories), fat free cottage cheese, lean ground beef, turkey sausage, boneless skinless chicken breasts, thinly sliced deli meats, and of course now the protein shakes. My diet wasn't exciting, but it went something like this every day:
Morning: Protein shake: 100 calories 8 oz
Lunch: Greek Yogurt (plain) with splenda 6oz- 100 calories
3 oz chiken breast 100 calories
Dinner: 4 Egg whites 100 calories
3 slices turkey bacon 105 calories
Greek Yogurt 100 Calories
Total 505 calories
Total: 550 calories
You can go slightly over 500 calories, but NEVER under.
I took my appetite suppressants but if I went too long without eating I would still get hungry. Not too terrible, but I would feel it. I would get light headed and headachy, but I kept telling myself it was for just one week and I could live through it. I varied the menu over the week so I never really felt bored, adding hamburger patties, chicken breasts, etc.
I made it through week one and my only small cheat was that I had about an eighth of a strawberry. My husband was eating a HUGE plate of them cut up and they looked so good I just had to have a piece. So I did. I didn't get thrown out of ketosis or anything! LOL
I stayed in Ketosis from the 3rd day on and am still in Ketosis today.
First week's weigh in: 6.7 lbs loss, 7.8 lbs of fat lost! the physician said that my water composition was up from the week before or I would have lost more weight, but she enouraged me that 7.8 lbs of fat loss was key. She explained that water weight was highly variable. So, I was pretty excited.
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