2007 New Eating Plan
Almost 6 weeks after taking myself off the Phen I ordered via CustomHRT, I decided to go visit my pcp's new weight loss clinic and check out his program.
He put me on 37.5 Adipex and an eating plan that cuts out all dairy & breads. Adipex made the world of difference, the brand is more expensive but worth it.
The main difference I found is that I don't have that "rush" that I got with Phen, instead it's more of an even feeling of appetite control throughout the day and it seems to stay a bit later in the day.
NONE of the "emotional" problems I felt on Phen are there with Adipex, which is great. I really think it depends on how much you weigh and what mg meds you are taking too, but diet/nutrition does play a big part as well as exercise.
You can't eat carrots, bananas, breads, pastas, corn, cereals, shellfish or red meats. (lots of intestinal bloating and natural sugars)
sample menu:
From March - August 2006 I did EAS shakes 3 times a day and 2 chicken salads, plus some fruits for snacks. I started Phen on August 1, 2006 and could eat so little, that I just watched my intake.
Dec & Jan were a disaster with trying to find the right prescription and place to fill it (long story) I found one and took it until March 2007, when I went off Phen totally.
My pcp's office opened a new clinic and I started there April 27th. Along with a new eating plan, I started interval training with walking/jogging on May 1, 2007.
You can't eat carrots, bananas, breads, pastas, corn, cereals, shellfish or red meats. (lots of intestinal bloating and natural sugars)
sample menu:
- Low Sugar or no Sugar Oatmeal, Chicken or Tuna for breakfast
(When I do canned chicken, turkey, ham or tuna, I use 1 TSP. low fat mayo or the lowest fat dressing I can find and I like) - EAS Protein Shake (100 cal 6 g fiber) or protein bar
- Chicken Salad w/ veggies for lunch; low cal/low fat replacement meals or a protein supplement - WW/Lean Cuisine etc
- White meats; salad; veggies and fruits for dinner or save your fruit for dessert
- 1/2 of your plate at dinner with salad; 1/4 with meat/beans; 1/4 Fruits
- EAS Protein Shake (100 cal 6 g fiber) or protein bar
If I haven't eaten enough cal during the day, I have an oatmeal on the go bar at night - 1200-1500 calories daily;
- 1/3 from Protein;
- 1/3 Carbs;
- 1/3 Fats
You need to calculate your BMR (basic metabolic rate) http://www.bmi-calculator.net/bmr-calculator/ and cut 500 cal from that daily OR add enough exercise to burn that much or make it even with calories.
This Phase is for Optimum weight loss; and if I don't lose enough each week then they lower my carb intake for maximum weight loss.
My dr says what they do is when you get close to your lowest "ideal weight" they slowly phase you off of meds and ease you into a "normal" eating pattern and up your exercise to a daily routine so that compensates for the added foods.
This Phase is for Optimum weight loss; and if I don't lose enough each week then they lower my carb intake for maximum weight loss.
My dr says what they do is when you get 20 lbs above my "ideal weight" they slowly phase you off of meds and ease you into a "normal" eating pattern and up your exercise to a daily routine so that compensates for the added foods.
His plan isn't the most conventional, but it's better than alot of the weightloss clinics/doctors who put you on 500-700 calories I'm just glad after a full year of being of strict discpline, I've found another eating plan that helps me continue to lose
After a year of strict discipline and a complete lifestlye change, I have lost 104 pounds. I have found that "eating plans" and "exercise routines" must change or I don't continue to lose. Our bodies get used to things and we have to switch every so often.
The next phase is a lower carb plan and higher intensity exercise when I quit losing or plateau.
When I started this plan in May 2007; I started interval training with walking & running. I started out with a warm up - 10 min walking, 1 min running @ 3.0 and then 5-7 min walking, then repeat and then a cool down of 10 min.
My 3rd week, I was up to 6 min warm up walking @ 2.5, then I run/jog for 4 min @ 3.7 mph, then walk for 6 min then repeat run/walk until 50 min and a 10 min cooldown.
My goal for the month is to walk @ 2.5 mph and be comfortable at 4.0 with running. I'm trying to up my intensity for running speed so the margin between walking/running is a bit more to build strength and endurance.
By upping my running time and speed each time I've been doing this, I went from 1 min @ 3.0 to 4 min @ 3.7 in 15 days. I was quite shocked that I could run @ 3.5 mph for 12 min
My ultimate goal in 3 months is to find a happy medium between 4.5 - 5.0 running for 20 min then walking for warm up, cool down 3 times a week. On the off days, burn extra calories I'll do the walking routine and some strength training.
I've been doing resistance bands a couple of times a week for 15 min or so also - which I'm going to do plus add in the 5 step dumbell workout on my step aerobic days.
I can't do step aerobics anymore :( I found I was having too many problems when I did the step; I have a separated pelvis that was crushed in a wreck 9 years ago, so that is going to take some time to work into.
On this plan, I have not felt the stomach bloating that I have in the past or felt hungry and tired. In the past year, I have utilized low carb, low fat, low cal plans, but nothing has worked the way this plan has.