The past two weeks haven’t been “great” for me, on many levels. First, I haven’t been losing much weight and that has been discouraging and second, I’ve been having a lot of pelvic pain resurfacing so I haven’t been able to comfortably exercise.
During the last two weeks I’ve also been experimenting – if you will – with how my body reacts to different slips in my diet and it’s been a good thing and a bad thing. The good first: I can certainly lose weight even if I mess up. The bad: I can mess up and I don’t want to be able to do that – at least not yet.
When I started Medifast, and the idea that getting to a metabolic state and staying there was so important, I was determined not to undermine my chance at success. I was 100% On Plan that first two weeks and just barely off plan the third (barely=not eating all 5 MF meals), and it wasn’t until the forth week that I became really discouraged by my lack of staggering results.
Its amazing that the PEAK of calories I’ve had in the last month has still being amazingly conservative in comparison to what I used to eat.
With all that, I’ve decided that for the next three weeks I’m going to be working on the next stage of my journey which will be sans-Medifast but still with much more concentration on carbohydrates than with my previous endeavors.
Having read about various carbohydrate centric (whether to avoid or use) diets, I’ve decided I’m going to put together a meal plan to try “carb cycling” – something previously used for body builders but also can be used for weight loss. The name is pretty self explanatory – but basically you have low carb days and high carb days, it’s that simple.
I found this set of guidelines on DailyBurn:
About 1 gram of carbs (x your body weight)
0.75 grams of protein (x your body weight)
As little fat as possible
0.2–0.5 grams of carbs (x your body weight)
About 1 gram of protein (x your body weight)
0.1–0.2 grams of fat (x your body weight)
Which I’ve tweaked to work with how MyFitnessPal tracks, based on my weight:
Carbs = 175g (50%)
Protein = 140g (40%)
Fat = 16g (10%)
Carbs = 30g – 88.5 (10% – 25%)
* The only way to come close to the guidelines for the low-carb day is to eat 200 calories less – which is not surprising. I’m just going to have to decide if I want to the low end of carbs or the low end of fat – as I can’t do the low end of both. Given how easy it is to go overboard on the bad carbs, I’ll likely choose the high end of fat to begin with and change if I need to.
Protein = 180 (60%)
Fat = 17.7g – 40g (15% – 30%)
Now, I simply need to put together a meal plan so that I can prepare a few days at a time to follow this micro-nutrient framework. While I believe I’ve kicked my dependency on fast food and carbs, I don’t know if I’ve quite tackled preparing multiple meals for a few days at a time. But – that’s what the next few weeks will be for!
I’m really excited to be thinking about moving away from Medifast, not because I haven’t enjoyed what progress I’ve made – but because of all the hate surrounding Medifast as a weight loss method. Everyone has the rights to their opinion, but its surprising how many health forums participants don’t seem to understand that most people are fat due to issues completely separate from what they put in their mouth. It’s lifestyle. It’s emotional. It’s physical. So to say, “eat whole foods and walk once a day and you’ll be fine” doesn’t solve anything for most really overweight people.