question on starvation mode

[jmd]

Hey all, im an old time low carber however there is one thing that i struggle with most, and that is calorie intake to avoid starvation mode.

Personal experience has taught me to keep things simple.. So for example for the last 8 days ive decided to eat the following;

Breakfast: 4 eggs
Snack: 2 Cups of Celery
Lunch: 10 Oz Boneless/skinless Chicken breast
Snack: 1 cup Brocolli
Dinner: 10 Oz Boneless/skinless Chicken breast

I only cook eggs/chicken with butter.
I use low sodium salt/pepper/garlic powder for seasonings

I only drink bottled water, about 3 liters

Now using calorie king this comes to about 1334 Calories. I do have some brief periods during the day where im hungry but even then not alot. Now my problem is if i try and eat more than this, i actually start feeling bloated.

I dont have problems with bathroom due to water intake and veggie consumption, and i feel like im eating correct portions, however i dont seem to be losing as fast as i would expect and i believe it may be due to not having enough calories... However i really dont know what to add. Like i said, due to my personality i need to keep it simple and not overthink my diet. I used to be creative and would tend to overdo it.

All advice is appreciated.

I would like to add that im not exercising much aside from walking, also i have lost 100 pounds since january, however i was going to the gym during alot of that.

Im very close to my goal weight, and if i can just figgure this part out, im good to go ...

Start weight: 385 Pounds
Current weight: 285 Pounds
Height 72 inches
Age 32 / Male

[Greeneggs&ham]

My experience has been that eating chicken breast leads to low fat percentages. I agree that at times, eating any more food would take me beyond stuffed, but I've learned to modify my food choices slightly to compensate. As an example, instead of 10 oz. of chicken breast, try 7 oz. of chicken with the skin. You're eating less quantity, but more calorie dense food.

Most of the people here are recommending a calorie breakdown of 65% fat, 30% protein, and 5% carbs or thereabouts. Looking at your menu above, I would guess that your protein and fat numbers are reversed.

Also, it sounds like you are eating your carbs separately from your protein/fat. My understanding is that you should be eating protein and/or fat with your carbs because the protein/fat helps slow down the rise in blood sugar from the carbs consumed.

Congratulations on a 100 pounds gone! I feel kind of unqualified to be telling a success story such as yourself what to try to lose more weight.

[jmd]

I appreciate the advice, good call on the skin ... i didnt think of that. The reason why i choose chicken is because im not a fish eater and red meat backs me up bad.

Also my reasoning for the snacks instead of including them with my meals was to try and keep myself eating throughout the day. I am a believe that 5-6 meals a day is beneficial.

[Greeneggs&ham]

One nice thing about the chicken with skin is that it's usually cheaper. I also go for thighs which is dark meat that further brings the price down. And it tastes even better!

I didn't mean to suggest skipping snacks, but perhaps including some cream cheese on the celery sticks, or including a small salad with your chicken at lunch/dinner. Eat as often as needed, but include a little of all calorie types when you do.

[moniegail]

congrats on the weight loss. from the foods you listed you are eating, it seems you are still on the induction phase. you mentioned that you are very close to your goal weight, you probably should have already moved on to atleast the 2nd phase (OWL)of the diet by now, or even be at premaintence. induction can be stayed on longer than the initial 2 weeks, but it's not meant to be a lifetime way of eating. it's imperitive that in order to be able to learn how to maintain your goal weight for a lifetime, you move up the OWL rungs to learn how the foods you add back in effect your body. the book says that by the time you get to where you have 5 to 10 lbs left to lose you should be ready to move onto premaintenace.

it's possible your body is getting tired of the same ole foods everyday. it may be time to switch it up a bit. check out the sticky's on the OWL forum for info and maybe start trying to climb the rungs. many people that do an extended induction and their weight loss slows say that once they start OWL, the lbs start dropping again.

just something i thought might help. good luck to you and wtg again on the loss.

monie

[sugarsack]

you can also try 3 eggs with some sausage to mix it up, maybe pork steaks at dinner ??

[chinadoll]

Eric made some excellent points. The skin is an easy fix to your low calories and may correct the reversed fatrotein ratios. Don't be afraid to top them with salsa, guac, and sour cream either! He is also right on the money with eating them together. If you east the carbs separately they tend to affect blood sugar more. You should eat them in tandem with protein because the carbs are digested more slowly and your blood sugar stays more stable. This is even more important when you start adding other foods and veggies with higher carb counts. Steady blood sugar is key in preventing hunger.

Fitday is a great help for you to see where you are lacking, where you have too much. If you set a goal for fiber it will also track the gram of fiber so you can easily see your net bards for the day. It will also compile your fatrotein:carb ratios.

[Momma2threegirls]

to add to everyone else...cheese! It has the fat, and protien in it. Also it looks like you aren't eating enough variety. The red meats may slow your bowls down b/c of the low fat situation and lack of fiber in veg choices.

[IrishSarahHB]

I dont think you will go into starvation mode... you body is no longer using calories to fuel itself .. it is now using fat & protien.. so as long as you get enough fat & protien you wont go into starvation mode .. At least thats they way i understand it ....

Good luck

[BonnieRose16]

I put your stats into my food tracker....

Calories: 1014
Fat: 28 about 25% of calories
Carbs 22 - 9 fiber = 13 about 5.5%
Protein 161 63%

Your protein and fat are backwards!!!

And YES I know that doesn't add up to 100... I did net carbs and rounded on the others