How’ve I done it?!: Hello. I’m new here and... - Weight Loss NHS

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How’ve I done it?!

help2020
help20205kg

Hello. I’m new here and have just completed my first week on LCHF and I have lost 3.7kg / 8.1 lbs I’ve been asked a few times how I’ve done it so I’ve posted an earlier response below, hope it helps. (this community is so friendly and helpful - thank you again)

Thank you. I honestly don’t know! I’m amazed. I think my body has reacted well to the lack of carbs (other than fresh veg). I thought I had been eating far too much cheese and mayonnaise (yum!) normally with egg. I track my food intake every day on a fitness app as I like to know the macronutrients. From this site I learned to have around 20g of carbs or less a day and 180grammes of fat. Some days were over but I mostly have an average of 30g of (gross) carbs each day. I think on this regime it’s the first time I’ve really trusted it. For example I was tempted to not eat all of the cheese or double cream but I put my faith in the daily allowance and I enjoyed it! Absolutely no wine choc fruit bread pasta rice. The first few days I drank gin and soda with cucumber and mint or whisky and soda rather than wine, which I use to love! I seem to like (my body told me so!) a fresh mint tea after supper. I have been snacking on cheese and cucumber slices. And I am loving garlic mushrooms cooked in garlic butter and cream. Who’d have thought it?!!

67 Replies
oldestnewest
Lytham
LythamSuper Host 3st 7lbs

Ha ha ! WHOOP WHOOP ! It's good isn't it? :-) x

help2020
help20205kg
in reply to Lytham

It is! Xx

Lytham
LythamSuper Host 3st 7lbs
in reply to help2020

Best thing since sliced bread ! (Excuse the pun!) I'm finding the food ABSOLUTELY lush and it's great not feeling hungry! :-) x

help2020
help20205kg
in reply to Lytham

Ha! It’s so good not feeling so hungry all the time. I can’t stop eating egg mayonnaise- high end dining here!! Haha

Lytham
LythamSuper Host 3st 7lbs
in reply to help2020

Ha ha ! I have full fat mayo every day, lush ! Have you started to feel full enough yet to skip brekkie? :-) x

help2020
help20205kg
in reply to Lytham

Sort of! Brunch. Some days I make it to 10.30/11am Thought I could have skipped lunch today but ate something. Last night I was in two minds to eat at all. Do you fast intentionally?

Lytham
LythamSuper Host 3st 7lbs
in reply to help2020

Excellent, yeah I do, I've got it down to 21/3 atm but eating the healthy fats (avocados mmmm) makes it so much easier when you're not starving ! :-) x

BridgeGirl
BridgeGirlAdministrator

Very well done :) And it's great to see you chatting around the forum and encouraging others :)

help2020
help20205kg
in reply to BridgeGirl

Ah thank you! x

That's quite the start, well done. I stuck to around 45g carbs daily, so more than your amount and things went a little more slowly, but the science is sound.

help2020
help20205kg
in reply to SofaJockey

Yes it’s the science that fascinates me. I will likely increase to that 👍

Wow, Just seen this, amazing!!! How does the app work to measure the macros? Do you have to weigh/measure the various foods?

help2020
help20205kg
in reply to LondonSue

I use Fitbit’s app as I wear a Fitbit bracelet. I think My Fitness Pal, another app not connected solely to a device does the same x

LondonSue
LondonSue5lbs
in reply to help2020

But you have to input data of some kind presumably?

DeSouza
DeSouza2020 May
in reply to LondonSue

Yes, that is where I got stuck. 🤦‍♀️

help2020
help20205kg
in reply to DeSouza

A hand written log or diary is just as effective imo x

Subtle_badger
Subtle_badger20kg
in reply to LondonSue

I used cronometer. I weighed a lot of food, but you don't have to. They use USDA etc databases which are really good. So take cucumber, for example, it allows you to enter the weight in g or oz, or small, large (eg you could say 1/2 are large cucumber) or cup chopped or a cup sliced.

You can see your total carbs for the day, and tap on it to see what contributed to the number.

And you really don't have to do this for long. Your instincts develop very quickly. I was tied to the app when I was calorie counting, but I only go to it now when I see something I want to make, and input all the ingredients to see how many carbs per serve. Or when I am worried tubby54 isn't getting enough protein 😂

tubby54
tubby545kg
in reply to Subtle_badger

🤣🤣🤣xx

LondonSue
LondonSue5lbs
in reply to Subtle_badger

Lol, that's sweet! I have no experience with fitbit or these other apps. Before, I calorie counted which I found fine, and as you say, soon became intuitive. Intuitive is good! I don't really want to pfaff too much with entering data etc. Anyway, I am definitely eating much better now, and that can only be a good thing!

help2020
help20205kg
in reply to LondonSue

A very good thing!! 😀

help2020
help20205kg
in reply to LondonSue

Yes xx

help2020
help20205kg
in reply to LondonSue

I don’t weigh anything Using scales I go by packet net weights, cups or tablespoons. Enter the food then the app works if all out

Magienoire
MagienoireRestart June 2020

Sounds amazing well done just got to put faith in it lol

help2020
help20205kg
in reply to Magienoire

Thank you ☺️

Readaholic4
Readaholic42020 June

Wow super weight loss well done...

Keep going x

help2020
help20205kg
in reply to Readaholic4

Thank you so much

One of the things worth understanding about low carb, is when you first go on it, your body sheds a lot of water. Your muscle glycogen (sugar) is used up, and the water that accompanied it is released. Your insulin level drops, and with it salt levels, which reduces blood plasma volume. It can also release intracellular fluid, aka oedema. This is all good, because this fluid is a strain on the joints and affects the appearance as much as fat. The drop in plasma can lower blood pressure. In fact, you often to to take to eat plenty of salt so don't have problems.

I did the maths to work out how you could lose 8.1lb of fat in a week. While calories in/calories out isn't useful weight loss advice, it is still true. 8.1lb represents about 28,000kcal, so that's about 4,000kcal deficit each day. You could achieve that by eating nothing for the entire week, and running for about 4 hours every day.

Well done help2020!

help2020
help20205kg
in reply to Subtle_badger

Oh that’s incredibly interesting and cements the LCHF theory even more for me. I mean! It’s crazy! Thank you x

Absolutely fantastic!! Go you!! Thank you for telling us how you've done it. You've reminded me about mint tea too 🙂 keep going and you'll soon be at your target weight. Good luck for this week 🙂

help2020
help20205kg
in reply to Nina_18

Ah thank you so much for your kind words Nina_18. Really appreciate them and all of the support on here which has been amazing. Yes must keep going!!

StillConcerned
StillConcernedMaintainer

A word of caution. Such fast weight loss could send the body quickly into a state of self-preservation; hanging on to everything its got. It may respond by slowing metabolism, shutting down non-priority functions.

Maintain by increasing your intake, sooner rather than later. You don't want your body to adjust to the lower intake; where you gonna go from there?

Well done!

God bless you.

SofaJockey
SofaJockey45kg
in reply to StillConcerned

To add to StillConcerned's point about not overdoing it. I haven't been following an aggressive LCHF (eating up to 3 x 15mg carb portions daily, but have steadily lost 45kg over 46 weeks (7 stones). So around a kilo (2 pounds) per week.

I find that a steady approach is sustainable long-term. It also means that my skin has tightened gradually and so my belly has reduced to nearly flat without much wobbliness (if there is such a word).

StillConcerned
StillConcernedMaintainer
in reply to SofaJockey

Inspirational!

God bless you.

help2020
help20205kg
in reply to SofaJockey

Wow well done that’s amazing! Yep I just followed the plan.. my body decided to do the rest 😊 I had no specific rapid weight loss goal and I’m not counting calories, it just happened.. lets see what this week brings. I’m eating 185 g fat per day and 20-25g carbs. Thanks for your insight

help2020
help20205kg
in reply to SofaJockey

Apologies I’ve just seen this so ignore my last question! You’ve done incredibly well! I’ll continue to follow the recommended plan and see how many body reacts :-)

help2020
help20205kg
in reply to StillConcerned

Thank you. That sounds really quite worrying “shutting down non-priority functions”. What would those functions be?

SofaJockey
SofaJockey45kg
in reply to help2020

I'm no medic, but my understanding is that under extreme diets, the body stops 'feeding' parts of the body that aren't essential, so some side effects of such diets include:

* decreased energy

* brittle hair and nails

* hair loss

* extreme fatigue

* compromised immune system

* weakened bones and osteoporosis

Some people prefer to kick off a diet with a significant calorie reduction to get the weight moving, but typically only sustain that for a couple of weeks before easing off, and often with medical supervision.

Short answer: The weight-loss is great, but take care. 😄

help2020
help20205kg
in reply to SofaJockey

Thank you . I’m not counting calories. Do you follow LCHF way of eating? Would you class it as an extreme diet?

StillConcerned
StillConcernedMaintainer
in reply to help2020

LCHF is an umbrella term for a broad spectrum of ways of eating.

The very-low carbohydrate end of the spectrum of less than 20g per day is intentionally ketogenic, and in my view extreme. However, 130g per day would still generally be considered low-carb, yet for many would be adequate to replenish the amount of glycogen used in a day. This, IMHO, is how we are designed to eat, and so is definitely not extreme.

Very difficult to see in the context of 'modern' society, but advising people that the RDA for carbohydrate should be twice as much as the body uses in the form of carbohydrate is indeed extreme.

help2020
help20205kg
in reply to StillConcerned

That’s really interesting, thank you. And yes, I agree with your last comment!

SofaJockey
SofaJockey45kg
in reply to help2020

Yes, I follow LCHF. I don't count carbs in everything. But I limit specific carb foods: Rice, bread, Pasta, Potato, beans/grains, to up to 3 x 15g portions daily.

That means my daily carbs are probably around 50g. More than double someone who goes ketogenic and frankly I've found the fairly reliable 1kg / 2lbs per week to be safe, healthy and not extreme.

The other biggie for me is avoiding any foods with >5g/100g sugar, no more than 1-2 fruit per day (and no juices). Meat/fish portions at meals of around 150g, the rest a pile of veggies. Aside of meals I can grab a snack or two daily (Greek yoghurt or a couple of cheese crackers).

The final piece is exercise. Initially walking, later running (Couch to 5k). Important to do exercise you like or it won't stick.

help2020
help20205kg
in reply to SofaJockey

Excellent. I’m Looking forward to Following something similar at the end of my first two weeks! It obviously works very well for you.

it reads like help2020 is eating to appetite. Advising her to eat more than her body is telling her she needs feels like bad advice.

We shouldn't overreact to one week of low carb. It's like she's shed more than 2 litres of water. If she keeps that up, we don't need to worry about her metabolism; she will have long before turned in jerky!

help2020 if you continue to lose weight at this rate for a few more weeks, that's the time to panic.

help2020
help20205kg
in reply to Subtle_badger

Yes. I really appreciate everyone’s advice. And you are correct, I am eating to appetite. Believe me, I’ve never not eaten when hungry which is how I ended up here, haha! I’m quite clued up and responsible (mostly!) but I understand some new members may not have the knowledge. Thanks again. Onwards and upwards or should I say, downwards! ( I bet you’ve not heard that before on here haha!!)

help2020
help20205kg
in reply to Subtle_badger

PS. I meant thank you, I agree!!

Hi and I’m loving the new eating plan too🌸

help2020
help20205kg
in reply to Iwilldoit22

Thank you Iwilldoit22 love your profile name!

Subtle_badger
Subtle_badger20kg
in reply to help2020

Iwilldoit22 is my favourite forum member. She watched one David Unwin video, said "i'm on it" and the next day her blood sugar had already improved.

and now a month or so later... 1 1/2 stone!!

Iwilldoit22
Iwilldoit222 stone
in reply to Subtle_badger

Just 1lb off 2 stone now subtle-badger you no I am off my 3 injections a day now🌸

Subtle_badger
Subtle_badger20kg
in reply to Iwilldoit22

🤯

in how many weeks?

Iwilldoit22
Iwilldoit222 stone
in reply to Subtle_badger

I started middle of may I think. I am following LCHF I’ve done a bit of fasting this past week so not having breakfast but having brunch. So I will start the day with a coffee with cream. Then have brunch about 11 ish then main meal around 5 or 6. I always have half a cucumber and a slice of cheese for the evening to nibble on as before this evening I would nibble on bad things. And I have apack of pork scratching in the evening too. I can’t do exercises cause I have so much pain. I’m hoping the weight loss will help my other conditions.🌸🌸

help2020
help20205kg
in reply to Iwilldoit22

That’s brilliant!!!

Iwilldoit22
Iwilldoit222 stone
in reply to help2020

Thank you🌸

Slim_for_good
Slim_for_goodMaintainer
in reply to Subtle_badger

Oh.

I thought I was your favourite forum member.

🤣🤣🤣🤣🤣

You were. But now you have moved to the elevated heights of The Maintainers, so i need knew friends amongst the hoi polloi.

Slim_for_good
Slim_for_goodMaintainer
in reply to Subtle_badger

Ha! But you TOLD me I should stop clucking about losing more weight so I believed you & duly trudged off to maintainers...

🤣🤣

It was your time to move on.

(i keep thinking about the last episode of The Good Place, or Frodo at the end of LotR 🤓 )

Slim_for_good
Slim_for_goodMaintainer
in reply to Subtle_badger

Ha. I am less pretty than Frodo...

Iwilldoit22
Iwilldoit222 stone
in reply to Subtle_badger

Since the 17th may🌸

help2020
help20205kg
in reply to Iwilldoit22

Amazing! I found that’s about where I’ve naturally fallen with the routine very early on —coffee and cream for breakfast brunch then main meal later the cucumber cheese on a night. Love pork scratchings! This is so reassuring!!

Iwilldoit22
Iwilldoit222 stone
in reply to help2020

I no when I get to my target I may have to stop that but we will see how it goes🌸

Iwilldoit22
Iwilldoit222 stone
in reply to help2020

It’s what I am going to do this time 🌸

Yes interesting to see what maintain looks like but I’m not going to worry about that on week two haha

This is absolutely amazing. I've managed to remove most of the carbs from my food (except fruits and veggies), but I'll look to making proper meal menu after June to see how I can get this belly fat out once and for all. Well done again.

help2020
help20205kg
in reply to thisnewlife

Thank you so much thisnewlife. For the first two weeks I’m omitting fruit and eating just kale, spinach, asparagus, limited tomatoes and green salad leaves but will increase intake and start eating raspberries after the first two weeks are done.

thisnewlife
thisnewlife9kg
in reply to help2020

Thanks @help2020.. This has been in my diet already, so maybe I'll look at the extras that need cutting out.

Fab_mau
Fab_mau2020 June

Hey,

Can you help by telling me how you calculated your carb and fat intake , basically what do you eat, how do you portion it? You can also help with recipes as well. I have jost joined the lchf now and I'm kicking off right away cos I'm impressed with your result.

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