Hi pinklady51,
I lost 12% of my starting weight (29lbs) over the 8 weeks on 60g carbs, 800 (+/-50 )cals.
I would forget your scales. I had scales a few years ago that did exactly as yours do – if I did not like the weight they said, I stepped off them and then back on and hey presto – a new weight – often lower! Your blood sugars are fine, so I assume you are really looking for a different dress size? That is best measured using a tape measure. The biggest high I had over the 8 weeks was when I realised I was a dress size down and could get into the ‘old wardrobe’ and needed to buy new clothes. It meant a lot more than the weight I lost.
If you have lost 12-13lbs in 4 weeks, that is good. You should be able to lose the same again in the next 6 weeks which will be July and if I have understood your target correctly, that would meet it?
MyFitnessPal does not like this food plan approach as it is too low in calorie. Ignore it, other than for info on calories in the foods.
Tips – keep a consistent approach. Don’t flip around too much, yes, some weeks are bad, but that is life. I found that once I decided on 60g carb a day and focussed on keeping to that, my weight loss was pretty consistent – plateau came at 10 weeks. I weighed everything and kept a tally of the carbs and calories in an app, but the focus was the carbs. There were days when I was already at 50g carbs by 5pm, so I made sure dinner was not taking me much over the 60g even if that meant my calorie intake was below 800. Other days, my calories were 850, but I was just getting to 60g carbs. So – for me, the carbs were the driver of each day.
I had a standard breakfast of yoghurt, fruit and seeds, 9g carbs. Lunch was soup and a salad with feta cheese (25-30g carb) or scrambled egg, mushroom and salad. Evening meal stir fries, veg stews etc. For the 8 weeks, I kept to a simple menu with not too many choices.
I have never looked at what I am eating as a replacement for meat, but as finding the right proteins for a balance, so I have never bothered with quorn etc. I use pulses, cheese, dairy, eggs, nuts, seeds. Yes – it is hard with lentils etc being higher in carbs.
I know others who are meat eaters have gone for a lower daily carb count (50g and lower)- however, I found that almost impossible as a vegetarian and I was getting sever leg cramps. For me, 50g is would mean I do not get a balanced diet as I would not be having any pulses. I think what I have done (accidentally not planned) is in sticking to the 60g, but eating ‘good’ carbs (beans in soups, and veg etc) I am still getting the benefits as the carbs are the slow release type. Does that make sense????
It is worth doing a review of what you are doing every 2-3 weeks and making small adjustments. I read Jenny Ruhl’s book, Low Carb Problems Solved (Kindle £3.06) about 3 weeks in. it talks about try to keep a consistent approach – not going in and out of fat burning. It may be worth having a look at that book to see if that will help you spot anything else you can do to be more consistent.
The last 3 weeks I bought Ketostix which you may have seen being discussed elsewhere. They indicate if you are burning fat or not. I was, and that was on 60g carbs per week.
Last thought if you don’t ditch the scales – when I started I remembered reading about people losing 40-50 lbs in 8 weeks. I was going through this website and spotted that the expected weight loss was between 10 and 20% of your starting weight. To keep my expectations in check, I set up a spreadsheet which had both the total 10% and 20% (divided over the 8 weeks) calculated and then I plotted my actual weekly. I could see quickly that I was on target or not. I lost 12% of my starting weight. MM stated he lost 11%. The heavier you are to start with, the more likely you are to go to the 20% end of the scale – so I was very happy with that outcome.
Happy to try to answer any more questions if you want to chat about things further.