What an interesting week! This week, I decided to not only stay 100% on plan (Medifast 5&1, explained here) but to also to log my food and pay closer attention to my carbs. This is not necessary, really, since as long as a person sticks to the food guidelines, the numbers take care of themselves. However, there is a carb *range* that is optimal for weight loss, and it is 80-85 g carbs/day. Some people end up lower, some higher. As long as you don't go over 100 g carbs/day it is still "on plan." When I have logged my food intermittently in the past, I have stayed in the mid 90's with my carbs most of the time. I was curious to see if lowering my carbs to about 85 would have any effect on my weight loss.
So, here are my carbs per day for this week:
How I did it:
I chose at least one of the lowest carb Medifast meals per day (they range from 8-15g each but most are 12/13g) which include the 3 types of eggs, the Cranberry Mango drink, the Tropical punch, Cream of Broccoli soup, Cream of Chicken soup, and Chicken Noodle soup. I was very careful about not adding extra condiments to my food. I chose the lowest of the low carb allowed veggies (mainly salads and spinach this week) and chose Lean options with minimal carbs (some veggie burgers and such are allowed but they have higher carbs). I stopped having a full tablespoon of peanut butter for my snack every day even though that is also allowed. All of this took very minimal effort on my part, and in the end I learned a couple of things about myself.
1. If I eat very low carb early in the day, I get a very mild headache that sticks around. I feel much better... great actually... when I eat the higher carb foods earlier in the day and cut back at night.
2. It is hard for me to get my carbs UNDER 80, but very easy to keep them around 85.
3. I don't really need to log my food. I can stay around 85g just by being aware of what I am putting in my mouth.
You can see all the Lean & Green (homemade) dinners I ate this week on my Twitter account. I post what I eat there daily. Last night's planked salmon was fantastic! I am having the leftovers over a salad for dinner tonight.
This week's exercise:
I walked the dog a mile or two each day. I strength trained my upper body (mostly arms) at home, which takes about 15-20 minutes, three times this week. My max dumbbell weight was 10lbs.
Results? Scale says 184 pounds. I lost 3 pounds this week.
Feeling great! How about you?
*FTC-required disclosure: Medifast provided me with its products for my personal use for free. I am not paid or compensated in any other way for mentioning their products. Medifast states an "average weight loss of up to 2 to 5 pounds a week."*
Time to HIIT it?
5 hours ago