Switching gears on the diet

chiefjason

chiefjason

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Well, I've lost about twice as much weight as I started off wanting too. That's not necessarily bad, just didn't think I would loose this much on the keto stuff. Been holding in the low 170's for several weeks. My wife says if I loose anymore weight I won't be sexy so I have to be careful, lol.

I've already switched gears to adding some carbs back. And splurged on some ice cream for my birthday. Little to no effect on weight. The trip to Outback for Father's day added a couple that are now gone too. So it looks like I've become a bit more tolerant of loosening things up a bit. I've been in more of a maintenance mindset than weight loss for a few weeks anyway.

Switching gears again and trying to up my protein intake. With the additional workouts and weight stabile I'm going to look to increase my protein intake to try a build a bit of muscle. I'm not looking to bulk up, and never really have been. But hoping to fill in some of the spots left by the fat.

Breakfast is pretty full with 3 egg whites, meat, and one scoop of protein powder in my coffee. Lunch I have been a bit more focused on adding cold cuts, peanut butter, or leftover dinners. When I was loosing my lunch got really light. Dinner is pretty good. I have to eat well before work or I'm miserable. I've started having a snack at work, cheese stick or almonds. That's new. Started feeling like I had lost so much weight that I had to keep the fire fed instead of burning fat off, since most of it's gone. And focusing on protein heavy snacks after work and adding a glass of milk.

Anybody got any good ideas for high protein and easy? Added milk back, peanut butter based snacks, greek yogurt with granola, almonds, might add some beef jerky soon. We got a dehydrator so I'll make my own. Any favorites out there?
 
My wife has an amazing homemade yogurt recipe that is very healthy. We add stevia and almonds to it to flavor it up.

You probably don't need to change your diet but instead you may need only to increase your portions.
 
https://www.amazon.com/CLIF-BUILDER...d=1498309229&sr=8-15&keywords=cliff+bars&th=1

I'm not "keto-minded" per say, but I am trying to be mindful of my intake and have one of these for breakfast every morning after I work out. It holds me over until lunch. I also used to eat Detour Bars, I think they have 20 G of protein too. They kinda taste like a Snickers. Sometimes I'll throw a couple hard boiled eggs in my bag too.
 
My only issue with the bars is the carbs in them. Although it might not be as bad now. But early on I was looking at them and noticed a lot of sugar and carbs in them. But then yogurt has a good amount of sugar.


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chiefjason said:
My only issue with the bars is the carbs in them. Although it might not be as bad now. But early on I was looking at them and noticed a lot of sugar and carbs in them. But then yogurt has a good amount of sugar.


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that's why the homemade yogurt is so good: no sugar.
 
John Wick said:
Have you tried adding muscle milk powder, after each workout?
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I eat breakfast after I workout in the morning. So one scoop is in the coffee. Twice a week, on days off, I work out with my wife in the evening. I do a fruit smoothie after and started adding 2 scoops in it. I do actually take 2 days off now from working out, so don't think I'm working out every day. And it's nothing terribly difficult either.

I can tell it's working. My job is 6-8 hours of walking, lifting, hand trucking, and moving stuff around the warehouse. I don't get paid by the hour, so I don't take breaks unless I'm waiting on a second trailer. My job has gotten easier to do and I'm able to move more at a time than I was doing. And I'm finishing my nights faster than I used too. Just looking for ways to squeeze more protein in to see if it helps more.
 
Based on your post you are not eating enough IMO

Cold cuts are not "real food". Opt for chicken or lean red meat along with leafy green vegies. Boiled eggs are great for between meal snacks along with cubed cheese.

Eat as much real food as possible. 5 - 6 big meals a day and 2500 -3000 calories to maintain muscle.

I have also found once you've been on a low carb diet for awhile and your body has become efficient using fat for energy that the introduction of carbs here and there will not affect your diet (can actually enhance it as it helps replace lost glycogen)
 
rogue said:
Based on your post you are not eating enough IMO)
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Probably pretty accurate. An odd side effect of this diet is the tendency for me to eat LESS and feel fine. But now that the extra fat is mostly gone I'm getting hungry where I used to not be. So it's a mindset change that I'm trying to get focused on. I have started eating a bit more at dinner when I can. Lunch is probably the biggest option for bulking up the meal since it's the smallest of my day already. Problem with me is I tend to get busy and get in a hurry. Going to have to work on that.

rogue said:
I have also found once you've been on a low carb diet for awhile and your body has become efficient using fat for energy that the introduction of carbs here and there will not affect your diet (can actually enhance it as it helps replace lost glycogen)
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Yes. Initially it had an effect, and would just stop my weight loss dead. Now, I can't seem to eat enough at home in one day to have an effect. Now, if I go out and don't really care about what I'm eating it will show for a day or two, but then it's gone. The difference between what you can eat that YOU prepare, and eating out or pre packaged is still noticeable. One of the biggest helps in this process has been that I eat all 3 meals at home, then work in the evening. Not having to worry about eating out or packing a meal made things much easier.
 
I do all my cooking on Sunday and have enough chicken, beef and boiled eggs to last at least a few days. I cook again on Wednesday to get me through Saturday. I boil eggs 3 or 4 days a week.

Preparation is 80% of it for me.

Canned tuna on hand at all times for emergency feedings!

Breakfast is 2 whole eggs, one cup of egg whites, some sausage and shredded cheese scrambled

1st snack is 2-3 boiled eggs, cheese cubes, 2 small pickles and some pork skins

Lunch is 2 chicken thighs (boneless and skinless), and at least a cup of brocoli and zuchini

2nd snack - same as #1

Dinner - 8-10 oz of ground beef with mushrooms and 2-3 oz of shredded cheese with a salad with spinach

3rd snack - 1 tbs natty PB

On workout days I drink a 30gram protein shake before and after. 3 grams carbs each.

Currently keeping carbs below 20 grams
 
chiefjason said:
My only issue with the bars is the carbs in them. Although it might not be as bad now. But early on I was looking at them and noticed a lot of sugar and carbs in them. But then yogurt has a good amount of sugar.


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That's true. The Cliff Builder's have less than the regular Cliff Bars but it's still there. I usually do 2.5-3 miles of cardio in the morning and will sometimes walk 10K steps at work throughout the day so for me I see it as negligible.
 
Whey protein isolate is zero carb. I use Isoflex since the wife likes the taste of their chocolate. It probably has a couple of grams of carbs from the chocolate.
 
Stout said:
Whey protein isolate is zero carb. I use Isoflex since the wife likes the taste of their chocolate. It probably has a couple of grams of carbs from the chocolate.
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Most of those products are removing carbs by adding in artificial sweeteners. Isoflex specifically uses sucralose.

@chiefjason - cottage cheese works well, and can be used as a "base" to add stuff to, and is relatively easy to pick how much fat you want in it (whole vs 2% vs skim). Similar to the Greek yogurt if you want to change things up.

You can also look into making your own bars - oatmeal, peanut butter, honey and milk go a long way. It takes some tweaking to get the recipe right, but might be worth exploring.
 
1 gram of protein per 1lb you weigh is a general rule of thumb in weight lifting, gaining weight people go higher, cutting they go to like 0.8gr per.
 
Pink_Vapor said:
Muscle Milk has great pr, yet poor quality ingredients.
Check this guy out, he's focused on high quality, healthy ingredients. I've lost 18lbs in the last 6 weeks with only his health supplements.
https://www.youtube.com/channel/UCakojKTeRtxJi1mMRYtXw5w/videos
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I dropped Muscle milk and tried a couple other protein powders. To be honest, even though I thought they were helping I have seen zero change since I dropped them a couple weeks ago. The only reason I would consider adding them back is flavor. But they make expensive coffee creamer. lol At this point I'm up to around 183-185. Was down to 169 at my least. And very little of that is fat. I can tell there is a bit more on my stomach, abs not as pronounced. But not a big deal. Waist size is down so far I'm buying new pants. And my wife can point out where I have gained muscle that was either lost in the weight loss or just not really there to begin with. All in all, I think the powders were a wash. Picked up some creatine too and pretty much noticed no positive effects of using it either.


NCMedic said:
Try making some of these or something similar...ton of recipes out there for similar versions.

https://detoxinista.com/date-energy-balls-vegan-paleo/

You can add some protein powder to them if you feel the need
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Those look good. I might have to try this.
 
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