Thanks Akane! Yes I am going to try tweaking the diet this week and try to eliminate any controversial foods. Although I agree with both you and Jake that I need to take a look at my workouts and stop focusing so much on the scale. Old habits die hard I guess! Yes I am working out around 3 times a week...mostly bodyrock or kiwi workouts no longer than about 20-30 minutes.
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Just looking to lose 5 pounds! Will this work?
Hi guys! I'm new to the forum but Im in my 4th week of the diet and moving into week 5 on May 7th. So far I have lost NO weight or inches at all and I am hoping you can help me!
Before I started the SCD I was already in pretty good shape...5'8'', 127/128 pounds, about 20% body fat. BMI between 19-20. I'm 29 and female. I wear a size 27 jean...my waist is around 26 inches, chest is 33.5, hips 35. So I am relatively healthy looking already. I just want to lose a bit of body fat and build some more muscle so that I look "fit". Right now I feel sort of skinny-fat and would just like to tweak a few things here and there...nothing drastic.
Is it reasonable that I haven't lost any pounds or inches so far considering I am already within a healthy weight range? I still don't know how to measure my body fat so I haven't started tracking that yet. But wouldn't I know if I was losing body fat based on my measurements?
Here is a sample of my average daily meals:
(within an hour of waking) Breakfast: one egg, one cup egg whites, mixed veg pan fried in tablespoon of EVOO or coconut oil, homemade salsa with tomatoes onions, cilantro and black beans, 1/4 avocado
Lunch: salad with mixed grilled veg, 4-6 oz. chicken or fish, salsa, balsamic vinegar, 1/4 avocado
Dinner: salad with protein source (chicken, fish, steak, etc), 1/4 avocado
All meals are spaced around 4 to 5 hours apart
Throughout the day I drink tea with full cream and almond milk (maybe 4 - 5 cups?). I have a small amount of splenda in my tea as well.
I usually eat beans or lentils with each meal but I'm careful to make sure that my intake doesn't exceed one cup.
Sometimes I will have a tablespoon of almond butter or a few peanuts.
Salad dressings contain EVOO and vinegar.
I am pretty sure that I am getting enough protein as I am getting between 20-30 grams at each meal. At least 30 at breakfast.
I very loosely count my calories....I get about 1600 - 1800 per day. This is roughly the same as what I was counting before starting the diet
I have red wine about 2 days out of the week and maybe 4-5 glasses total.
On my cheat days I eat around 2000-3000 calories (roughly) but I am quite careful to follow damage control protocol and stay away from sugar. I never feel too full or sick.
So thats it. Some of the things I have considered is that maybe I am drinking too much cream in my tea? I tried cutting out the splenda in the first two weeks and it made no difference.
Any advice or ideas are very welcome!! Thank you in advance!
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Your food intake looks great, I don't think you need changes there. You're right at the edge of being considered medically underweight for your height so I wouldn't think in terms of losing pounds at this point.
If you aren't as buff as you'd like, then instead of changing the diet I'd look to changes in your workout. The skinny-fat thing is typical for someone whose workouts are either nonexistent or hours of cardio each week. Are you focusing more on the cardio, or more on strength training at this point? What's a typical day of exercise look like for you?
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Hi, Fitby!
I agree with Jake with the weight may be already at the weight you wanna be at, but this lifestyle can definitely burn the fat, just maybe without making your weight go down as much since muscles weigh more than fat does. 
Your meals look solid and I wouldn't change a thing really. If you feel you can take it out and experiment for one week. Take the 1/2 avocado out of your meals. If it does nothing really, then just put it back in.
Take out the almond milk, the splenda, also take out or lower the consumption of nut butter and peanuts.
Are you exercising at all? Let us know!
That sounds like a good amount of exercising. The one thing I love about this diet is that you don't necessarily have to spend hours and hours in the gym to lose weight/gain muscle, BUT It does help....especially the weight training.
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Thanks Jake!
Before starting the diet I was working out about 3-5 times a week following bodyrock workouts...they are 12 minutes of intense interval-style workouts using body resistance, weights and cardio combos. On some days I would do an extra 20 minutes of cardio so yes definitely more cardio heavy workouts.
Since starting the diet I have been slacking on the workouts a lot and have done virtually no cardio except for the cardio component of my bodyrock workouts and a bit of weight training (the kiwi workouts from the book). I have only been working out about 3 times a week this month and the workouts are never more than about 20 or 30 minutes in length.