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last mile if not under 20% BF?!?

Ok. I am admitting it. I am frustrated!!! Here I am dieting away- while everyone in my family has their greek yogurt, or whole wheat bread, or cheese strings, or fruit. ( we are what you call the standard "healthy" but NOT SCD household- mostly eggs and turkey bacon in my house for b.fast...but my parents have some cheese and coffee with frothed SKIM(GASP!!!!!) milk almost every day, often 2-3X a day)

People talk about doing last mile once their BF% goes down-i am stuck!

..been SCD'ing it since April- started at 5'3" 134 27% BF....got down to 127 about midway though May, I believe - then that leveled off at 129/130...now i go b/w 130 lb and 132 lb... BF at about 25% ...i do not have an omron scale anymore, so not so sure of BF% the past 2 weeks or so...

anyhow- i am starting to think i need to do last mile for 2 weeks...esp. with vacation coming in December-(ahem...bikini!!!!) ... cutting out my beloved almond butter( GASP!) baby carrots, and beans, etc. might get me to where i want to be... i am a little nervous about turning into a major crankypants!!..lol..... also- wondering if this is something i can do while i work in a restaurant ( some shifts can last for 5/6 hrs before i can put smthg in my mouth.... for most other servers, they'll grab a granola bar or some other manufactured crap...i try taking hard boiled eggs,jerky- aka Biltong- almonds, and an eggwhite/alm milk/cinnamon/alm. butter protein shake to sip so i am not taking too long between meals.....) so on last mile i suppose i could just do the shake no A.Butter, and still bring the eggs, and jerky as snacks in case.......) i just know that the timing of meals is important and while i work these shifts it might be a huge struggle to get those meals in on time

so thoughts- last mile attempt?!?!

  • Beorn86 commented Oct 21st 2011:

    Could you post some sample meals in a typical day? Thanks.

  • Lexi dogon commented Oct 22nd 2011:

    typical a.m.= 1 egg 1/2cup egg whites + 1/4 cup lentils (OR some mornings NO beans and just 1/4 avocado instead) and spinach and/or tamoto sauteed in 1 teaspoon oconut oil -some mornings 2 eggs over easy instead-

    - cup of coffee either black or w/ 1 TBSP. cream or some almond milk (very occasionally 1 stevia)

    - i sometimes have 1-2 slices turkey bacon but i find in the morning i do NOT crave meat so it is hard for me to want to make it...breakfasts are BIG!

  • Lexi dogon commented Oct 22nd 2011:

    lunch variations= salad with chicken and a bit of avocado and dressing made of red wine vinegar, oil and lemon juice +mustard-also a dollop of hummus, homemade chili , or turkey deli meat with some mustard and veggies

    dinner lately has been= spaghetti squash with tomato sauce and ground meat,

    roast chicken with roasted cauliflower or broccoli and salad, fish or meat with salaad and veggies ( I don't often have legumes and beans with dinner)

  • Lexi dogon commented Oct 22nd 2011:

    snacks include: almonds, almond butter (usually 1 teaspoon or 2), all nat. p.butter, protein balls(protein powder mixed with nut butter and frozen in lil balls!!!YUM) hummus with carrots and cucumber, also occasionally egg white protein shake as snack if needed, sunflower seeds and peanuts, also having sugar free jello cups some days, biltong (beef jerky), occasional 90-100% chocolate,

  • Lexi dogon commented Oct 22nd 2011:

    - also coffee and various green teas and herbal teas throughout the day

    - about 2 litres of water a day most days

    i will admit that i do pick at fruit here and there ( a sliced strawberry, a piece of apple being chopped for a crumble- we had a BAZILLION apples in my house lately from my bro and sister's apple picking ventures lunch variations= salad with chicken and a bit of avocado and dressing made of red wine vinegar, oil and lemon juice +mustard-also a dollop of hummus, homemade chili , or turkey deli meat with some mustard and veggies

    dinner lately has been= spaghetti squash with tomato sauce and ground meat,

    roast chicken with roasted cauliflower or broccoli and salad, fish or meat with salaad and veggies ( I don't often have legumes and beans with dinner)

  • Lexi dogon commented Oct 22nd 2011:

    snacks include: almonds, almond butter (usually 1 teaspoon or 2), all nat. p.butter, protein balls(protein powder mixed with nut butter and frozen in lil balls!!!YUM) hummus with carrots and cucumber, also occasionally egg white protein shake as snack if needed, sunflower seeds and peanuts, also having sugar free jello cups some days, biltong (beef jerky), occasional 90-100% chocolate,

    - also coffee and various green teas and herbal teas throughout the day

    - about 2 litres of water a day most days

    i will admit that i do pick at fruit here and there ( a sliced strawberry, a piece of apple being chopped for a crumble- we had a BAZILLION apples in my house lately from my bro and sister's apple picking ventures

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The Best Answer

Ireland flag

Ok I can see several things in your current diet which are holding you back - that is to say - you don't need the last mile yet!

1. Not enough breakfast protein. I know your grievances with it but it's one of the central tenets of SCD.

2. Lose all, and I mean ALL, of your snacks. If you have a big enough slow carb meal before work, going 5-6 hours without food will become not a big deal (I am currently on a routine like this). This includes hummus because it is obvious that it's become a domino food!

3. Lose the avocado for two weeks, it has been known to stall some people.

4. You pick at fruit? And you're wondering why you're stalling?

You can keep eating beans and not get cranky if you follow everything here. You can also keep drinking 1-2 glasses of red wine a night, I do, and I've lost almost 50 pounds.

Sorry if I seem harsh but what you are doing at the moment is 'pretty much' SCD, which had been known to get people nowhere. I know it's frustrating living in a house with people not on a diet (i'm also in this situation) but trust me, it can be done and when they start to get jealous it's completely worth it!!

Good luck ;)

Brian

  • jitkajulie commented Oct 22nd 2011:

    hey Brian, you are so right here with the " pretty much" SCD :D I´ve done that and it led me nowhere!!! yup, one must really follow the plan!!

    btw, Bian, do you eat carrots??

  • Beorn86 commented Oct 22nd 2011:

    Hi julie. I eat them very rarely, but it's a taste thing to be honest - i just don't like them that much. Same goes for tomatoes, so i guess i'm lucky in that sense. Also only eat about 2 avocados a week :D

  • Beorn86 commented Oct 22nd 2011:

    Your meal plan sounds solid, as long as your last meal is 2-4 hours before bed and the first within half hour or hour of waking. I get away with 3 but I've been SCDing for 9 months and my appetite has become very managable with teas etc.

    I hate to be a stickler but for ONE week try NO almonds and NO nut butters whatsoever. This will axe your dependency on them. Then you can introduce (i think) below 10 almonds (even though they've been shown to stall fat loss, so be careful!). As for the other habits, what can I say? If you really want SCD to work you will cut them out.

    Tough love indeed.. but it works ;) I really hope you can crack this because I looked at myself in the mirror today and I'm just continuously overjoyed with my progress over the last 9 months :)

  • Beorn86 commented Oct 22nd 2011:

    And now i'm off to mcdonalds because it's SATURDAY wooooo! :D

  • Lexi dogon commented Oct 22nd 2011:

    tough love guys, tough love...lol!!! it's just hard because every week i am like " NO bites of this or that here and there AT ALL" and then i go and eat a strawberry , or a piece of a cracker or apple or smthg like that... so stupid and yet I just wonder if being so strict will work for me!!! but there really is no other way...... i think i am going to implement no carrots, no avocado, no nut butters ( tearr!!! ;( ) and 20g of almonds a day or less - can i really not use almond butter instead of almonds if need be?? ie- in an egg white powder shake at work???

  • Lexi dogon commented Oct 22nd 2011:

    one more q- 4 meals a day or 3??? i feel like for work days 4 will be best - b fast, pearly lunch , pre-shift, and post-shift= 4...??? other days 3 meals if poss?

  • Lexi dogon commented Oct 24th 2011:

    omygoodness, cheat day yesterday- i had to nap- and i literally had the SHAKES from sugar lol- 2 timbits, a latte, choc. peanuts, froyo with lots of toppings, salad with goat cheese and sweet potatoes in it, 3 slices cheese pizza on gluten free crust, chips, and booze! bloated and exhausted today(hungover too..duh..lol) but going to try not cheating until 10 days from now, maybe 14 if i can hack it.... let's see what happens!!!

All Answers

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Australia flag

Yeah , you should do more of an Atkins style diet, cut carbs down to 20 net (total carbs minus fibre) daily, make sure 12-15 are veggies, but no cheese, sweeteners or dairy. Also , make sure your in a calorie deficit too. It can be all too easy to eat one too many rib eyes and butter. Drink tons of water too. As for the cheat thing, don't do a just meal if you would feel too deprived, try a proper cheat day every 14 days ( 14 is ideal, but 10-14 is good too). It also speed fat loss because it boosts leptin and thyroid hormones, a cheat meal can't accomplish that. Use all damage control techniques, they really minimise damage. Your trying to trick your body, by let it absorb everything it wants so they really help greatly. This approach would also induce ketosis, which will greatly help speed up fat loss and stop you from feeling hungry or deprived. Good luck!

  • jitkajulie commented Oct 22nd 2011:

    Sam: do YOU keep your sugar under 20g a day?????????? That sounds undoable!!!!!!!!!

  • Sam Green commented Oct 21st 2011:

    I meant your trying to trick your body, not let it absorb what it wants.

  • Sam Green commented Oct 23rd 2011:

    Yes, I do keep my net carbs at 20g daily. I also make sure I get 12-15 of these carbs from veggies. It is doable, because once your body has adjusted (after 3 days) and in ketosis, you have more energy and less appetite. Yes you should go with the 10-14 days but if your crack in the 7-10 day mark, that's fine, you'll eventually be able to make it to 14 days. Don't worry, you won't become obsessed, it'll get easier over time as you know what meals to make. Keep the calories around 1200-1400. This will be easy because your appetite will be greatly reduced.

  • Lexi dogon commented Oct 22nd 2011:

    just looked it up and 20 g= about 23 whole almonds- I don;t really think i go beyond that now.... but including almond butter, possibly i do..?

  • Lexi dogon commented Oct 22nd 2011:

    well Sam Green , after today's cheat day , {NOT hog wild- so far a mocha latte, 2 timbits (canadian donut holes...Tim Hortons!!! lol), a whole wheat sandwich thin with natural pb and Sara Beth's jam(so good) , a fibre1 100 cal bar ...} I'll go with the every 10 days or 14 days.... i guess it depends if there is some great event happening and then i'll do the 10 days or else waitit out for 14.... its gonna be so hard!!! i a scared!! what if i CRACK!?? mentally it will be a struggle for sure..i just don;t want to become obsessed, u know what i mean?? at that point then this diet is not worth it for me.... my mind will be too focused on dieting vs. LIFE! lol

  • TeaLove commented Oct 22nd 2011:

    I think he/she said nuts limited to one 20 gr serving per day but on the subject of sugars in a day...mine are pretty much always under 20 grams in a day. Er except for Saturdays lol :)

  • Sam Green commented Oct 22nd 2011:

    And trust me, I eat myself sick every fortnight ;)

  • Sam Green commented Oct 22nd 2011:

    Dont eat carrots, don't eat any dairy and limit nuts to one 20gram serving a day, no nut butters. No alcohol except on cheat day. Keeping it to every 10-14 days will extend fat loss without comprising metabolism,it's still very important to prevent slower results so feel free to go nuts on cheat day. Try it for a few weeks and thank me! I lost 20lbs in 3 weeks , taking me from 150-130lbs :)

  • Lexi dogon commented Oct 22nd 2011:

    thank you so much!!! i do think even though veggies are "free" on scd, i need to start monitoring carbs...ie- carrots, tomatos- as well as nuts, nut butters, cottage cheese etc....all those extras.....

    as for the 10-14 day cheat day- you think this is best??? as far as alcohol- NONE whatsoever?!?! my red wine!?!?!NOOOO!!!!! lol

  • Sam Green commented Oct 23rd 2011:

    Once your close to your goal weight, you can go back to regular slow carb. The problem with almond butter and nut butters is it can be easy to overdo it, which is why Tim calls them 'domino' foods, they should only be eaten in moderation .

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