Fat Flush Plan? Other recommendations?

[Sparkly]

Hi!

A couple I know (relatively slim but not scrawny) are on the "Fat Flush Plan" and say it's given them tons of energy, along with some weight loss around their bellies. I've never been overweight but I'm now at the age where more energy and some weight loss around my belly sound great!! (Hate this "muffin top!")

I'm totally unfamiliar with diet plans. I'm "fishatarian" (no chicken or other meats), love vegetables, and extra-love salty crackers, nuts, cereal, popcorn -- carbs...

One problem is that I struggle with hypoglycemia, as in getting ready to faint (although not quite hitting the ground so far) -- scary. If I eat breakfast with even moderately sweetened cereal (like Quaker Oat Squares), I'm passing out by 10 a.m. Then I need carbs... it's crazy. I carry glucose and sweet Kashi bars in my purse.

Sometimes I think a low-carb diet may be what I need, but these tend to emphasize meats, which I don't eat. (My friends on the Fat Flush Plan are vegetarian and don't even eat fish, so they are eating whey powder, eggs, and cheating with quinoa.)

Anybody have advice about hypoglycemia and low-carb diets for non-meat eaters?

Thanks in advance! :hi:

[supernova]

1. I do Atkins

and I understand the updated book just released has a veggie option based on things like soy and seitan. So if you have no metabolic or sensitivity issues, that might be the way to go.

Be aware too, the original Atkins plan is totally compatible with eating fish. Just be aware that some shellfish tend to count more for carbs than a fish fillet, for example. Mussels and oysters should be limited to 4 oz/day during Phase 1.

When you move through the phases, you can add back in nuts and nut butters, which are also a prime source of protein and good fats.

I do Atkins because I really have problems digesting things like noodles, rice, flour-based products. It's just easier and more pleasant for me to eat low-GI veggies and protein. Normal portions of those foods satisfy me. And I don't sit around thinking about food when I am not eating. I do supplement with protein powder shakes on weekday evenings when I don't feel like eating. That will probably be more often now that it's heating up outside. Like most people, I tend to eat less in the warmer months. :D

I've only gained weight when I've moved away from Atkins and tried to reincorporate stuff I used to eat, like bread or pasta or rice. These foods don't satisfy me and don't give me the cues to stop eating. So, I'm back at the induction phase 1 and trying to get my fat burning factory revved up! :D This time I'm staying with what works for me.

Here is a link for the new book.

http://www.amazon.com/gp/product/1439190275/ref=s9_simh_gw_p14_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-2&pf_rd_r=17S0DPGBT2XYJ6Y7MP3E&pf_rd_t=101&pf_rd_p=470938631&pf_rd_i=507846

[Sparkly]

2. Thanks!!!

Do you have any info on low-carb diets for people with hypoglycemia? I'll Google it, but wondered if you knew.

I used to make shakes (with brewer's yeast) for breakfast. What protein powder do you use?

[supernova]

5. Hypoglycemia

I don't know about it, but with doing Atkins they recommend that you eat every 4-6 hours maximum to avoid a blood sugar crash, since you are maintaining low levels.

If the condition really is a problem for you, then I think Empress is right, eating smaller meals more often during the day might even out your sugar levels so that you can maintain a constant energy. You might play around with eating as often as every 2-3 hours during the day. All day tapas, anyone? :D

Disclaimer: I'm not a medical professional and you should talk to your health care providers about any big changes in diet.

edit: To do low sugar diets like Atkins and the low GI diet, you have to become familiar with roughly the sugar contents of the carbs you do consume, mainly low GI veggies and some low GI fruits. I do have the atkins book and I sometimes look up the carb contents of various foods to refresh my memory. No, I don't know exact amounts, I know for example, that a serving of blackberries is better for me than an orange, purely from a sugar/fiber standpoint. And blackberries are better even than strawberries and blueberries for that. You can read about the Atkins diet online for for free, here:

http://www.atkins.com/Program/ProgramOverview.aspx

edit2: For the purposes of a low carb diet, you have to think in terms of countable carbohydrates. Look at the nutritional info for the food you are about to eat. Do the math:

Total grams of sugar/serving - fiber content = countable carbs for that serving of food. In the case of blackberries:

0.25 cup Blackberries

4.6 Total carbs
1.9 Fiber
2.7 Net countable carbs

http://www.atkins.com/Program/FourPhases/CarbCounter/Details13/Fruits.aspx

Knowing that, you can decide how many or how few blackberries you want to eat. A 1/4 C? A 1/2 C? A full C? It's up to you, just be aware of how many carbs you are consuming for that item.

[Sparkly]

8. Great info, thanks!

This is all so new to me. I'd really bought into the idea that my diet should be just about all carbs (grains, fruits, vegetables) with a little fat and a little protein. I think that worked for a good long while but not anymore. (Maybe menopause, maybe not dancing as much as I used to, maybe getting lax and eating refined carbs instead of whole grains, etc.)

I made some minor changes the last couple of days -- leaving out crackers, bread, and potatoes and cutting down on caffeine a bit -- and lo and behold, no shaking or "near faints!" I'm amazed.

Question: are carb grams directly related to "GI," or can foods have low carbs/high GI or high carbs/low GI?

[supernova]

12. GI and low carb

The glycemic index (GI) is a way of looking at carbohydrates that puts a number value on how fast the sugars from that food will enter your blood stream. It was first popularized in Australia and has gradually made its way here.

The premise is this:

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

http://www.glycemicindex.com/ Click the "about" tab. There is also a GI food database at this website.

Here's a handy graphic they made:



I supposed you could say that the intersection of low GI and low carb is that I eat carbs and foods generally that fall in the very south end of 55 or below. Every food has a GI value, but not all foods are low GI, some are medium or high.

[The empressof all]

3. Have you looked into eating a lower glycemic diet?

Most of the problems with spiking blood sugars come from not eating small meals throughout the day, and eating the right foods. I followed a low carb diet for several years but have found I do just as well with eating 6 to 8 small low glycemic meals a day. I stay away from highly processed foods and white sugar and flour in general. I also try to limit my fruits to the lower glycemic ones like berries. It's also helpful I find to eat a little protein with each little meal. So instead of just a breakfast of a high carb cereal...Have a serving of egg (I use egg substitute) and some oatmeal.

I stay between 1200 and 1600 calories a day and shoot for the perfect 1400.

[Sparkly]

4. Not familiar with low glycemic

Some years ago my doctor gave me a sample diet that was about eating lots of small meals with protein, fat and carbs together. Basically I end up snacking especially to ward off the faints -- but eating carbs to kick my blood sugar up creates another spike followed by a low, of course. It's just a pain in the butt.

Is there a book or website you could recommend for the ideas you follow?

[The empressof all]

6. You can start by looking into the South Beach diet

I modified their plan somewhat. Here's a typical day for me.

Breakfast--Oatmeal and egg substitute Three cups of coffee with just a splash of fat free half and half

Mid morning snack - plain non fat yogurt or low sugar yogurt or cottage cheese

Lunch: Large salad with half a can of tuna or fat free feta cheese with a small shredded apple mixed in. I use just Balsamic Vinegar or fat free balsamic dressing from Trader Joes. I also usually add 1 teaspoon of olive oil to the salad.

Late Afternoon: A Boca Burger with low sugar ketchup. Sometimes if I can spare the calories I'll use a 100 calorie sandwich thin but more often then not I just use two leaves of Romaine--Safeway makes a great soup cup that is fairly healthy ...So that's an alternative. I think it's called Eating Right. Also Doctor MacDougalls offers a good soup alternative. You just want something that has at least 6 or 7 grams of protein and doesn't contain mountains of salt.

Dinner:. Large serving of Veggies. I like shredded cabbage mixed with onions and peppers Or I puree Cauliflower for a soup. I sometimes have a wedge of laughing cow cheese. I'll also have A small serving of protein like grilled chicken or fish. I try to keep it about 100 calories worth. One of my favorite dinners is eggs baked in Rotel with some fat free cheese. I have a very small serving of black beans with that. I'm also a great believer in products so I have my favorites. I eat half a box of Fiber Gourmet Mac and Cheese for dinner at least once a week. It makes me feel Evil!

8:30 Snack---Fat Free yogurt or cottage cheese or a Smoothie made with protein powder, unsweetened almond milk and some frozen berries.

10:00---If I'm hungry I'll eat a bowl of Oatmeal----I like Quaker Weight Control because it's higher in Protein, is portion controlled and comes in Banana Bread flavor. Sometimes I'll have a Protein Cookie with some Almond Milk


I also drink lots of water throughout the day and have an occasional diet soda.

I'm someone who needs to eat heavier in the evening so of course you can adjust this to your own needs. I aim for 200 calories a feeding. With one feeding being 100 calories (yogurt) and dinner being a bit heartier.

Check out Livestrong.com and sign on to the Daily Plate. I track my meals and calories daily with it.

You should also of course check with your doctor and see if your insurance will pay for a visit with a Dietitian who can provide a wealth of advice.

I started out as a low carber which was great but I found I needed to watch my fat intake a bit more and since I was able to tolerate more carbs than some I switched it up a bit. I don't eat much meat but I will sometimes have a small steak for dinner. As a personal rule I don't eat potatoes or white sugar. I try to keep the bread to a minimum but will occasionally eat one of those 100 calorie Sandwich thins. I'm not fearful of using commercial products. Zone Perfect Bars are a great meal substitute when you are out and about and running around and need something quick. PB2 is a terrific peanut butter powder that is much lower in fat and calories and makes a chocolate smoothie even better.

[Sparkly]

9. Thanks for this!!

I will check out the websites. I saw someone else mentioning "SparkPeople" and have also seen "Everydayhealth" -- never knew there were so many such sites.

What is a Rotel?

Your meals sound yummy!!

[The empressof all]

11. HA! Rotel is a kind of canned tomatoes

It's mixed with Chilies. It's really pretty good and easy to just stick in a pan, crack some eggs on it and cover with shredded cheese. I bake till the cheese is all melty, the egg whites cooked and the yolks still runny.

[TuxedoKat]

7. Fat Flush

You can read about the Fat Flush plans at the author's website: http://www.annlouise.com/ There are forums where you can ask questions too. I've done her plans and they really work. They are a little hard to adhere to, but you do feel great when you follow them and the weight comes off quickly too. As far as the hypoglycemia, I don't know but when I eat this way I'm rarely hungry because you are eating mostly fresh fruits and vegetables and the fiber keeps you filled up.

[Sparkly]

10. Thanks

Yes, I did think it seemed difficult!! I guess if it's just two weeks, it wouldn't be so bad, but my husband (Stinky) would probably flip out. :D