Hi,
I am a vegetarian as well, and I had great difficulty initially in sticking to it. – Depending on how much weight you have to loose, and what your diet is like your body may be so used to living off carbs that starting is hard. – What I did initially was cut out all the “big carbs”, rice, pasta, bread, sugar, pizza and chocolate. –
Then I used the fatsecret app on my mobile phone to monitor what I was eating and tweak it to reduce the carbs further. –
The book doesn’t mention ideal ratios of carbs, protein and fat. But then the book is focused on doing just one 8 week session for rapid weight loss, and doesn’t cover in detail options for those with a lot of weight to loose who need to continue. One of the advantages of this forum is that people are free to research similar protocols and read different research papers and compare notes. – Out of that has come the consensus on the target carb, protein and fat ratios to follow if you want to do multiple rounds. – If you would like me to explain the reasons I will be happy to share them, but if your head is spinning right now just follow these guidelines. I know its difficult for a vegetarian, but ideally carbs should be under 20g a day to be sure you are in ketosis. You may be able to get away with 50g and it wouldn’t hurt to set that as your target for your first few weeks. Protein in the range 0.6g to 0.8g per Kg of TARGET weight (not current weight) and rest of your calories from healthy fats.
You may struggle, you may fall off the waggon a few times, but each time just dust yourself off and climb back on and it will get easier and easier. The secret is to focus on cutting back on the carbs, it is that which is causing you the hunger pangs and cravings that drag you off the waggon. If you need reassurance that this way of eating does work. I started back in October 2017, am down over 6.5 stone, just recently my weight has stayed stable but I am continuing to loose inches as I combine this way of eating with weight training.
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There are two regular threads, a weekly challenge and a road trip where people set themselves targets for a longer period. On both you will find a mixture of newcomers right through to people who have been maintaining their weight loss on this way of eating for a few years now. Come and join in one of the threads you will be warmly greeted and receive a helping hand from others.