Struggling a little here, bring really good but don’t know what to snack on and feel I am not eating enough . Weigh day Friday, hoping to have lost some of the 4lb holiday gain.
Do you think this sounds right…
100g fruit and some skyr yogurt…breakfast
Salad for lunch with some left over chicken.
Had some slow cookedlamband veg for dinner.
Had some nuts and a chunk of cheese in between.I don’t know what other snacks to have.
I’m impressed in whole that I have got straight back into it with no slip ups. Not getting rhat 2 stone come back to me!
Pootle….my friend does slimming world and has been doing so for years, much heavier than me, bur she just yo yos all the time and she won’t listen to me, says she can’t be without carbs even though I have lost 2 stone on it so you can’t do a lot about those who won’t give it a go. I struggled initially grasping it all…but I have given it a go….what’s the harm???
X

Snacks can be awkward, but I tried to match them to what I feel like when the urge came. (I don’t often have them any more, this is mainly from a couple of years ago). If I craved chocolate I had a small measured amount of cocoa nibs usually with a few pine nuts. Dark chocolate is also a possibility if 70% or more, but keep to a small amount. If I craved something salty like crisps or crackers I would have a few nuts, crunchy seeds or a spoon of peanut butter, even occasionally some edible seaweed or pork scratchings. If something creamy, an extra spoon of Greek style yoghurt. I have to watch cheese as snacks though because I love it so much. Just drinking a mouthful of water can sometimes break the urge as well.

If that is a typical day it sounds fine to me, provided you are getting the portion control right. If you start to feel that you are not eating enough, you can go to two slightly larger meals instead of three to increase satiety. Either fast completely for a period to add a restricted time element to the diet for one of them, or replace one with a low calorie drink such as a miso soup mix or spoon of marmite mixed with hot water. I even sometimes go to one meal a day on special occasions.

Hi Lucy, as a diabetic I start to get low sugars in the late afternoon and really NEED a snack, not just feeling picky. My go to was always some chicken or slice of ham but as I am trying hard not to eat so much meat I too am finding it difficult to know what to have. I have bought some vegan ‘meat’ made with beans or chickpeas but don’t want to rely on what I class as junk. A good alternative for me is some nuts, olives or hummous with carrot sticks. Maybe if I am really hungry I have a square of cheese.

Hi Lucy,

When I really feel I need a snack I drink a glass of sparkling water… it sorts me out more often than not. If I still want something I try a couple of small cubes of chicken.

K.xx

Thanks for info. I’m really struggling wirh snacks at the moment.
I didn’t lose the final lb to get back to pre holiday weight. But did lose 3 this week. So hopefully will be gone next week plus a bit more hopefully!

Hi Lucy. Losing 3lb is good…it shows you are back on track. I thought I would be static this week, but am still in the 2lb club!
but that is another 2lb towards my goal…and the winter coat! I am being a little less strict on the calories, being slightly over the 800 rather than under, which is what I was doing until recently!
Here’s to next week!

Hi Lucy with regard to your breakfast I would swap from 100g of fruit and some yoghurt to 10-20g of frozen berries and 100g of 5% or more if you can get it, Greek yoghurt. This suggestion is if the Skyr is 0% or low fat – the fat in Greek yoghurt will keep you fuller for longer. Also I don’t know what fruit you have but frozen berries, especially raspberries, are cheaper than fresh and just as good for you. Fruit has been bred over the years to be sweet and can contain lots of sugars. There used to be a saying on here a while ago that fruit was nature’s sweetie shop. I also add things like 5g chia seeds, 5g linseeds and 5g cocoa just because😊. A babybel and a couple of walnut halves or Brazil nuts makes a good snack, as does a boiled egg (although being honest) not one I ever fancy. I think once you are back on track the urge to snack will die down – that’s what happens to me once I’ve overindulged when on holiday.

Thanks everyone. Annie…weirdly I have just bought some chia seeds but then I read you have to soak them or something so haven’t got round to sorting it out yet. Also I’m a bit worried about eating full fat yogurt and always buy 0 percent fat. Eat nuts and love a dairlylea triangle as snacks.
I don’t know why it is…but when I got back from hols I went straight back to it,no issues ,was nt too bad but recently the hunger is worse.
Hopefully it will settle. Had a sneaky weigh today and still stuck on same weight! Can’t get this ladt 1lb off from holiday or anything else in fact. Hopefully by Friday!

Lucy, you don’t have to soak chia seeds, just sprinkle them onto whatever food you want like yoghurt and they will swell in your gut. If you put them in something that needs warming up like porridge or soup they will start to swell before you eat them. If you whizz them in a smoothie you will get a really thick drink. I don’t know about other people but they send me running to the loo within an hour or so.

Like Sunshine-girl I don’t soak chia seeds and put them straight into my yoghurt or other foods. Unlike S-G they don’t send me running for the bathroom although the ground linseeds/flaxseeds I also put into my yoghurt do if I have too much in one go! I’m going through a hunger/wanting to eat phase at the moment and like you it started a short while after returning from holiday and getting back into the usual routine! Maybe it’s a “thing” (can’t say I’ve noticed it previously though) to add to the list of things to contend with that will go away soon.

Thanks everyone, I’m going to try the chia but at the weekend. When I don’t have to rush off anywhere…..just in case.
I’m feeling pretty down, I lost the holiday weight quickly apart from a pound but since then I haven’t lost anything. I’m getting annoyed eveytime I step on the scales it says the same thing. So nearly 2 weeks of being same weight. What is going on?? I’ve been so good. Is it because I list the holiday weight quickly and now my body is adjusting again….I’m starting to worry as I know what I’m like if I continue not to lose weight . All this hard work and nothing budging.
Is it common to plateau occasionally?
Sorry for whinging…..I just hate it when this happens! Xx

Lucy it could just be a plateau. They do happen.

Maybe weigh everything you eat for the next couple of days and keep a note of your calories and carbs etc. It might just be that you aren’t being as ‘good’ as you think. It could be that you’re just being ‘good’ compared with what you ate on holiday! Just a thought.

Don’t despair weigh loss doesn’t happen in a straight line. You have done so well so far don’t blow it now. As s-g says just keep on keeping on ……..

Thanks Verano for taking the time. I’m definitely being as good as I was before. Maybe my body is just adjusting after hols. My issue is I am fine when I’m losing weight, that’s what keeps me going…but struggle when I’m not.
Hopefully it’s just a blip. It’s official weigh in day tomorrow but have been weighing every day hoping to see it go down…but it hasn’t moved once.
For a long time!!!!
X

Hi Lucy,

I am also on a plateau (not as long as you, only for the last 6 days) so I am going to take Verano’s advice to weigh and count EVERYTHING again. (I have become a bit slack at counting calories and carbs!) Thinking positively, I am sure it is a blip and I will get to my goal!

Don’t let being at a plateau get to you! I have to make myself think “if I give up now, I will have wasted all this effort”. I am also desperate not to increase my numbers back to the diabetic range. I know when we both started the BSD at about the same time, we were at about the same point…newly diagnosed as diabetic (just into the range on an HbA1c test) and a similar amount of weight to lose. Like you, I am also back down into the pre-diabetic range, and have lost a significant amount of weight. Let’s both ‘keep on keeping on’! 🤞for your weigh in tomorrow!

Thank you Pootle. Yes rhe worst thing happened I was just the same today. Stuck on this weight for a long time now.
But I’m not going to let it get me down too much. In this long time this is the first time rhis has happened. Annoyingly my husband lost 4lbs this week (no on this diet)….damn lol!!
Just have to keep going, I personally think I lost my holiday weight very quickly bar 1lb….and I think maybe my body is adjusting. Praying that’s what it is and hoping for it to start to move again next week . I can’t give in….
Thanks to everyone, it’s nice to be able to pop on here and keep my head up. X

Hi Lucy,
Take a look at your carbohydrate intake — it is possible you are just a bit too high in carbs to get your insulin down to the point where you can shift the weight. Do a couple of days at very very low carb (20 gr) and see if that doesn’t make a difference. It worked for me personally when I got “stuck”.

Hi Lucy, don’t despair, I am sure you will shift more weight this week…just keep at it! I have also stayed at the same weight for the last week…but I am seeing the positive..I didn’t put any on!!! 🥴

🤞🙏 for next week! xx

Hi Lucy, I think you have worked it out correctly. You lost a chunk of weight after your holiday gain and your body is taking its time to even itself out. It will happen. Weight loss is not linear, it goes up, down and levels out. Think of it as a car journey. Sometimes you are whizzing along country lane with your hair blowing (weight loss), then you go round a bend and there are a whole load of sheep in the road (a short stop), then you run out of fuel and cannot find a garage (a gain). After you get started again you sometimes just have to stop and admire the view – sit back and enjoy it (a plateau). I am not poetic or philosophical but I just liked this analogy.

It will start up again, mine dropped off today after dithering around the same half a pound for about 2 weeks.

Thank you everyone, starting the new week with renewed vigour as yesterday I had a small relapse and ate some biscuits. Just one of those things….maybe it will get my metabolism going again, who knows. I’m disappointed with myself but straight back to it . Thanks for your support
Sunshine girl that’s a great analogy and one I can keep thinking of. Hopefully there wind wi be blowing through my hair again soon!
Here’s to a new week and hopefully some lbs coming off! 🤞

A new week, and I have slipped….when I was a teenager I suffered very badly with migraine, but this has not been a problem for many years! Yesterday I felt one start, with my sight slipping into ‘half vision” and immediately went home. As I was on autopilot, to settle the nausea, I had 2 pieces of toast and a cup of tea. (This was the only thing that used to enable the painkillers to stay down!) 12 hours in bed completed the recovery. I have to note that the toast still works after all these years….but 2 slices of carb laden bread blew the diet! So I must try to find something else as an anti-nausea, keep the pills down, settler incase migraine is going to feature in my life again! 🤞it is not!!!

On the plus…that was the only thing I ate yesterday and I finally shifted a pound…so not on the plateau.

Pootle I don’t think you can worry about that if it helps you then you really shouldn’t worry.
My neighbour brought all butter biscuits round for doing a couple things when she was.away and I ate none! Hubby did tho. Couldn’t believe I didn’t give in. Had a slight slip in that my food shopping had a swap meal in of chicken kiev which I accepted, didn’t give it a thought until I cooked it and realised it had 27g of carbs in. I did eat it however as I’m not wasting it and it was my dinner and was starving….but anyway
3lbs loss this week, that famn 1lb and 2 more! Really pleased. 30lbs so far!
My.original taget was 50 ish so well on the way. It’s been a slow few weeks with that tough 1lb which remained for 2 weeks. Bur I’m happy I didn’t go off the rails with it.
Thanks again everyone.

Hi Lucy,
Great news about the 3lb!!! And congratulations on avoiding the biscuits…I am away and yesterday was served a cup of coffee with a homemade shortbread in the saucer…it kept staring at me…daring me to leave it….well I did, and felt brilliant afterwards for resisting. I think it gives us a boost! 😇😇

I am wearing my winter coat today….yay a target reached! Next is a dress that I also love, but cannot fit into yet!!
Xx

Hi, just a quick question…..can I have gravy or a mushroom sauce?
Gravy as in oxo cubes / granules and maybe a home made mushroom sauce with milk / cream?
Csnt seem to find a definitive answer anywhere…
Thanks Lucy

Lucy, stick it into google and ask for the calories and carbs. I put granules in my daily allowance when I have it and it is only about 10 cals but didn’t look at the carbs – I just check the daily total. Again with the mushroom sauce, homemade should be fine.

Just done a check and the gravy comes out at 3g carbs and 20 cals, mushroom sauce is 4g carbs and 70 cals. So gravy is okay and sauce depends on what else you are/have eaten.

Hi Lucy,
According to the box, Bisto Chicken Gravy Granules have 13kcal, 2g Carb per 50ml portion made of 20g(4 heaped teaspoons) granules to 280ml (half a pint) boiling water. Same for Onion Granules. I count the cals and carbs into my daily allowance IF I have gravy…not often, and usually less than 50ml.

With your mushroom sauce, I would say it depends on what you put in it. I used a site to calculate a basic white sauce made with 1/2 pint milk, 1 oz butter and 1oz plain flour…divided by 4 portions = 117kcal and 9.3g carb, so have not been having it except when I have few carbs in the rest of the meal! (ie I have had it once!!!🥴 )
xxx

Thank you. I actually got a jar for ease of use. It’s 11g per half jar but I will only use quarter jar so 5 carbs….only a different taste when i have a steak.
So will incorporate within my allowance. Still struggling with hunger to be honest.
Well done Pootle on getting in your coat. I have tried lots of items on and not been successful so keeping going. Did buy a nice jacket at the weekend though!
My son is getting married in spring so hoping to be nice and slim and at target weight by then!

Sorry you are still struggling with hunger. I got through that, then after the ‘cream tea’ where there were only things that I shouldn’t eat (loads of carbs), it returned and lasted longer than before. I am now finding it easier to put my brain in charge, saying to myself ‘it is just not an option” and drinking a glass of sparkling water instead! BUT it is hard!! However, well worth it…to keep the diabetes at bay and feel great buying and wearing attractive clothes!

Hope you find a beautiful outfit for the wedding!!
xx

Bit gutted, only 1lb off this week. It’s a loss so trying not to be too down but been really good. 33lbs so far. 15 kg approx

As you say a loss is a loss!! 33lb is a major achievement, I have lost a pound this week too. I spent the first 5 days at the same weight, being very careful about what I ate, concluded that, perhaps, I needed to try to exercise a bit more. So went for an extended, ‘quick’ walk and the next day that pound had gone!!
Keeping going…!
X

Thanks Pootle. I think that maybe my issue this week. I work from home so sometimes I don’t get a massive amount of exercise although it’s a somewhat physical job at times .
Last week I walked with my friend, this week I didn’t
Will have to make more of an effort next week.

I too have been trying to add in some exercise, don’t think exercise alone makes you lose weight as mostly it is what you eat. But doing both healthy eating and exercise can only be good for you. I have lost 1lb since Monday and that is difficult for me having been on the BSD for 8 years and using insulin – but it is working – slowly.

I’ve read that it’s 80% diet and 20% exercise. But exercise is good for health, toning and that “feel good” factor. I know I always feel better after doing it, even though it can be a struggle to start. I try for an hour first thing in the morning (being retired helps) and then an hour or so walking in the afternoon. I find if I don’t get the exercise at the start of the day it doesn’t happen later on. I have a You Tube account now which means no pesky adverts in the middle of an exercise but didn’t have one for years and still managed ok. Among my favourites are Lucy Wyndham-Reed for a variety of work outs and times. She also does walking videos in places like London, Paris, Blenheim Palace which makes for interest and time flying. Improved Health is also a good one for walking workouts and you don’t need lots of space or any equipment. Both do seated exercises for those who have mobility issues. Also Get Fit With Rick is good for more walking and dance based exercises. All three of them are mainly standing which makes life easier. The Girl with the Pilates Mat is really good too. My weighted work outs are usually with Fitness with PJ and can be quite tough but good. I like a variety which helps to keep exercising interesting.

Thanks everyone.
I’m having a real issue today. Been so good all week. Weigh day isn’t for 2 days but jumped on scales today….exactly the same. Why has my weight loss slowed up so much? In several weeks it’s been a few pounds. I feel really low with it. I have not changed anything, doing the same.
Is this usual? Does it slow down so much once your body gets used to it? I can’t do any more rhan I do and its getting me down.
Sorry for the whinge

Hi Lucy,
I think it does happen…my weight loss was phenomenal to start with, but has slowed to almost nothing as my body has adjusted to the calorie intake it is getting. :Like you, I am still doing everything the same…same food, counting cals and carbs but put a pound back on Sunday morning…lost it again yesterday, but still at the weight I was last Thursday!

I am nearing my target weight and beginning to wonder how I keep to that weight!

It is very frustrating, but don’t despair, you will get there!!!
xx

Hello Lucy. Try not to get too disheartened.

The answer to your question is yes. Weight loss isn’t linear. Sometimes we gain for no apparent reason.

Maybe try mixing things up a bit. Sometimes if you throw in an extra meal/snack, or change your meal times it helps. I find mixing things up seems to give my body a bit of a jolt. I have been doing TRE for ages now and not eating my first meal until around 12ish. I found I was starting to feel hungry earlier and earlier so I decided to give up the ridged 12 and just eat now when I’m hungry. Sometimes I have two meals a day and sometimes three and it seems to be working.

Try mixing things up a bit by changing meal times and adding/subtracting some foods.

1-2 pounds a week is very good controlled weight loss. Our initial huge losses on this woe owe more to ‘clearing out’ stored carbs (glycogen) from muscles and their associated water molecules. Your body then begins to adapt away from relying on these ‘easy calories’ from carbs and relearns how to burn fat efficiently. It is a process that can cause people to suffer from what is called ‘carb flu’ while their body adapts.
I am currently in the process of gaining and losing the same pound over and over again, but then I am not currently ‘counting’ just trying to be quite good on a day to day basis. I am pleased my weight is currently so stable. When I feel ready I will go back to counting for another couple of weeks before Christmas to try to get rid of these last 5 pesky pounds.

Hi Lucy, if you feel you are not doing anything different then your body has got used to it and is in a state of homeostasis – remaining the same – which is a comfortable place for your body to want to be. You could try a week of going back to basics, follow a menu, weigh and measure everything. Throw in a bit of exercise if it is not part of your usual routine. That is working for me after weeks dodging around the same kilo mark I have finally followed my own advice and dropped some more weight. Mind you, I have been on this diet for 8 years as it keeps my diabetes under control but the weight is a different matter – just looking at a slice of bread can put me up – not literally but it feels that way.

You are doing so well, particularly with your diabetes.

Thanks everyone. I’m so pleased you take rhe time.
I have to confess I felt really upset this morning, even got teary which isn’t like me. Bit ridiculous really. I have never been a big lover 5 lbs first week then 2 a week usually. Not all the loads that most report. I am menopausal which probably doesn’t help. But I got up this morning and flet really slim (you know those days) and thought wow I’m going to weigh. I actually felt gutted. I know I have had a holiday a month ago but I’ve only lost 3lbs since the beginning of October.
I know I out on holiday weight and then lost it. But apart from that I’ve lost 3lbs . Just relky got to me. I’m hungry, tired and down in the dumps!
Pootle, I understand you’re nearing your target weight…the last bit will always be hard but I’m only halfway through. Still 2 stone to go.
I’m even teary writing this which is crazy. I have to keep in mind I’ve lost 2 stone 3 lbs but I really am struggling with this slow progress.
Sorry for being miserable. And thanks again. X

Hey Lucy,
No need to apologise! We feel what we feel, it is only your response to that feeling that matters. Stay on track — your numbers are good! I don’t think anyone is losing more quickly — if they say they are it is likely they are fibbing. Two pounds per week is a very large amount to lose and even a pound a week is a lot. Your poor body has to catch up with the changes and it takes a while for it all to settle together.
I am with Verano, try switching up a few things. Stay calm, carry on — frustration is not our friend. Think about how much healthier you are now and every day as you eat this way of eating. The good things happening in your body are not visible. The number on the scale is just a number.
Have you been able to add in some workouts with weights? It is probably THE most important thing to do — it activates every single thing in your body. The research is 100% positive on this. Make sure you are getting enough protein (1-1.5 grams per Kg) — the combination of protein and exercise with weights is incredibly helpful in this WOE.

Lucy, you will hear of people having big losses but usually in the first few weeks. However, most of them lose maybe 10lbs, 1 stone etc in that first few weeks and we never hear from them again because they now think they can do this without the site support. What probably happens is they go on holiday, put it all back on and cannot face coming back – though some do and there is no shame in that. All diets plans will slow down due to the body playing catch up or your metabolism slowing down – not because the diet ruins your metabolism but because your body is now lighter and probably doesn’t need as many calories to keep losing. Because we are already on vl cals it is not practical to reduce more which is where the weights exercise comes in, it can help increase your metabolism. One thing about this diet is if you stick with it you will lose consistently, even when it gets slower.

Hi Lucy, please don’t despair. You are not alone! I think we all struggle! Often with different things in our lives that can affect how we feel about ourselves and hence how our bodies react to diet etc. BUT I believe we are all here to support each other when we need it!

I have had days when I could sit and cry my eyes out all day….feeling very depressed, with my self confidence at a very low ebb! Feeling ugly, unloveable, stupid and incompetent. When that happens, I make huge efforts remember how far I have come, the weight I have lost (and I am NOT fibbing!!!!!), and the support & advice I have had getting this far! That keeps me going!

Take care of yourself, I will have my fingers crossed for your Friday weigh in…I am sure it is just a blip.
XXX

Thanks everyone for the support. I think I’m expecting too mich maybe. I’m tired and have things going on, my dad has dementia and my mum barely copes. I’m an only child and live close to them so it all gets a bit much sometimes. I work for myself which has been busy and can be physically demanding at times too. As well as rhe usual ups and downs of life. Haven’t been sleeping well and rhen the scales were the straw rhat broke rhe camels back I think.
You have all been so kind and helpful and I’m really grateful. I know my weight was making me so unhappy so I am doing the right thing, just sometimes I lose sight of it. A pound is a pound I guess….and I’ve lost over 30 of them so even if I add some single pounds along the way it’s good. I haven’t lost anything rhis week but weigh day tomorrow maybe it will surprise me with another one. Sometimes it’s just seems a lot of hard work for not much reward when it’s like this. These are the difficult times!
Thanks again for the support
Wirh regard to weights I have to be careful because of my back but yes definitely need to try some more exercise when I can. X

Lucy, try to be kind to yourself.

Coping with a parent with dementia takes a huge amount of emotional strength, which will have a knock on effect on other aspects of your life. That you have lost 30 pounds is testament to your determination and commitment.
XXX

Hi Lucy, I am not suggesting weights for you personally — we all need to do what is right for our body and if you are protecting a bad back I understand that, having had back surgery (L4 and L5) myself.
However, it is possible to do weights with low weights as I have done for years — I just have to do a lot of repetitions to reach what is called “muscle failure” — this is the gold standard and I work to the point where my muscles are just so fatigued I cannot do another lift.
I also work very very slowly on the lift — maybe eight to sixteen counts to do one lift and another eight to sixteen to go down again. That way I use low weights and still get a great workout.
For example, I use no more than five pounds for biceps and shoulders — sometimes even less like three. I squat with about 10 pounds.
I use low weights on the machines too.
I recommend anyone who wants to start weights join a gym or your local recreation centre (the one in Bath was great) and get trained on the safe way to lift weights.

Thanks for all the help and support. I think in my head I think 1lb is rubbish!
But anyway that’s what i lost this week. Better than nothing and trying to be positive
Onwards and upwards!
I actually googled what does 1lb of fat look like. . It seemed a lot….so I’m keeping going!

Hi Lucy. Brilliant idea to Google what 1lb fat looks like!
Also think about carrying a sack with 30lb in up a flight of stairs! You no longer do that on a daily basis! And you will shift more fat so you don’t have to carry it around!!

Lucy you’ve lost a lot of weight so a pound a week is probably realistic now. Give yourself a goal of a pound a week and when you manage that you’ll be happy. If you lose more that’s a great bonus!
Just keep on keeping on …… as sunshine-girl would say.

Lucy I’ve just added to the ‘positive’ thread. It made me think it might really help you to read the thread if you haven’t already and maybe try to find just one positive a day. It can be something really minor. If you wake up and feel ‘wide awake’ for example that’s a great positive. Losing 1lb is a great positive.

I’m also an ‘only child’ so understand the pressures that can bring but finding positives in even very small things, like eating lots of green vegetables, or resisting a temptation, is so useful. It’s just a step forward. It’s so easy to become overwhelmed and so much harder to see even the very small positives. Just try!

Hi Lucy,
Hope you have had a better week. I have my 🤞 for your weigh in tomorrow. I am still on a plateau, but I am putting it down ( mostly) to the cold weather. My body is conserving fat against the winter weather. At least I haven’t put any back on!

Hi Pootle, hi everyone
Have not been 100 percent this week due to circumstances.. .meeting people and being out and about etc. Have had a couple of slips. Nothing major. Still doing it ….
But I lost my usual 1lb so am happy. As someone said earlier if I expect a single lb then that’s still good.
Usef to be a 2lb a week club member….now it’s a 1lb a week member. But hey it’s a loss. 2 stone 5lbs total…
Well.done on not putting any on….its def harder work now.
X