Sunday, June 26, 2011

Week in Review

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:
Sunday: 74g
Monday: 85g
Tuesday: 79g
Wednesday: 87g
Thursday: 84g
Friday: 86g
Saturday: 92g

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."*


Leslie said...

Nice going with the 3 pound loss, Lyn. I think the relatively low carb range considered optimal by Medifast is great. Not spartan, but definitely lower than what I would default to if left to my own devices. It's doable.

Great to hear you doing so well. I'm trying to get there myself.

❦ fitcetera said...

I tried super low carb - 20 ish - and felt like poop.
I seem to keep my carbs naturally around 65ish unless I have a higher fruit day.
Since I don't eat grains anymore, this is very easy to do without tracking like you say.

I'm super impressed with your weight loss, Lyn!
Bingeing just isn't worth getting in the way of progress like this!
I'm so proud of you!

Michon said...

Wow, awesome! I doing well, I made my 5 percent goal at WW - 15 lbs. You are such an inspiration to me.

Anonymous said...

I log each thing and lose better in the 75-80g range. Good job on the 3 pound loss. Nice.

Anonymous said...

Very interesting observation about eating low carbs in the morning and becoming headach-y. I've started using Calorie count (which monitors more than just calories) and it fastinating to me in terms of how much protein, fibre, calcium, fat etc. I am consuming or not consuming in a day. While it's a bit of a pain to log it all, the data is worth it in the end, as you have experienced. Keep the observations coming - I quite enjoy reading the insights.

Misty said...

While you seem to be having some great success at the moment these carb totals disturb me as a future RD. When you consume this low of an amount you can put your body into ketosis causing it to burn the good stuff and not just the bad(like muscle tissue)among other side effects. I am admittedly no expert yet but I do hope this low amount of carbs is a short term thing for you. Good Luck on your Journey.

Lyn said...


You are correct. Under 100g carbs/day puts the body into ketosis. However it is a very mild state of ketosis at 85g carbs, versus the severe ketosis of, say, Atkins at 20g/day. Medifast was actually developed by cardiologists, who found that by keeping protein intake very high, the body in mild ketosis will not burn muscle but will burn fat. My protein intake is usually over 100g/day, so I am not too worried about it. I have also had bloodwork including a metabolic panel and my doctor is thrilled with my nutritional status :)

Lyn said...

oh... and also... as far as the future holds, I do plan to reintroduce fruits and some dairy, maybe a bit of grain, so while I will stay "lower carb" than I used to be, I will be way out of ketosis in maintenance.

Misty said...

sounds like an awesome plan Lyn...glad to hear you do not have long term plans for that much of a reduced carb diet :)

Short term those ammounts can be ok so keep up the good work

Niecy said...

Great job, Lyn. Thank you for the information on carbs. I will check to see what I have been doing. I actually only lost .2 pounds this past week, but I have exercised regularly. I do eat a lot of fruit, however. I love fruit and on WW, it is allowed with zero points. I am smart enough to know, however, that that does NOT mean unlimited.

It sounds like you have a good thing going. I appreciate you sharing.

Diandra said...


Hippo Nymph said...

Way to go, Lyn! Thanks so much for all of the great information and, especially, for your inspiration.

timothy said...

wonderful i'm so happy/proud of/for you! xoxoxoxoxoxoxoxoxo