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VHALKYRIE
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Home Nutritionist and PT for a Month

Monday, July 23, 2012

More examples of what I eat:



Turkey salad with a homemade pickled hardboiled egg, homemade tomato soup, and a fresh fig with a piece of brie cheese for 'dessert'. Simple.

Diet? This is no diet. This is LIVING! I love eating this way, and my body loves it too. It rewards me with high energy, full 8 hours sleep, no hunger, no cravings, and yes, fat loss!

Last night I got a surprise from DH. He said to me, "Ok, you want me to lose weight. It's obvious that you know what you're doing and you've done more research than me. So how about you prepare my meals and tell me what to eat for a month?"

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Uhhh...what? Double take...

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Wow! Acknowledgement and validation that what I'm doing works. Amazing!

I guess I have a job as a nutritionist and personal trainer for a month!

I became excited and started collecting data. Height, weight, BMR, BMI, bodyfat %, and lean body mass. I scribbled furiously in a notebook. I calculated how many grams of protein/carbs/fat and calories he needed to eat.

I'm going to put him on a 'primal' diet where I restict daily carbs to 80g or less per day. He shouldn't get 'low-carb flu' at this level, but it should be enough to keep insulin levels low. 80g is actually a bit high for me, but I am a much smaller woman.

Protein is problematic. He's a tall man, and his lean mass is double mine. The amount of protein I eat can be challenging! I'm not sure how I'm going to get DOUBLE the protein into him.

I've worked out c/p/f ratios for him to be about 20c/35p/45f.

His BMR is ~2100, and I'm restricting calories to 1600. Yes, calories do count. I am not a believer that one can eat whatever they want. However, it is possible to restrict calories without feeling hungry.

Constant hunger on a diet is a sign that you're not getting enough nutrition. Your body will keep driving you to eat and eat if it's lacking something. When I ate a low-fat diet, that 'something' was fat. I lose more fat by eating fat than I ever did restricting it.

How low carb diets work is by manipulating a metabolic trick. In a healthy body with no metabolic damage, our bodies moves calories in and out of fat cells constantly. During times of perceived 'starvation', more calories are withdrawn than put in.

This is accomplished, as you guessed, by withdrawing carbohydrates. But there is a catch. If you withdraw carbs, you must supply energy with dietary fat and eat a certain level of protein to match current lean body mass. Protein is required every day to repair muscle tissues and build new tissue. Protein also contains essential amino acids to make our organs function property. Low-protein causes muscle to be catabolized to obtain these amino acids. High carb/low-protein diets also lowers resting metabolism, as shown by this recent clinical study:

jama.jamanetwork.com/art
icle.aspx?articleid=1199154


If we restrict protein, then our bodies will downshift metabolism in order to preserve as much lean mass as possible. When protein supply is adequate, metabolism is upshifted to use it.

Our bodies are lazy. It will always use what's in the gut and bloodstream first before turning to reserves. If we eat 1g protein per pound of lean mass, then it will use the dietary protein for amino acids, even if we 'trick' it into perceived 'starvation' through carbohydrate restriction.

As many LCers will enthusiastically attest, there is no hunger with the right levels of protein/fat in place of carbs.

I got all these numbers worked out. I told him how many calories, carbs/fat/protein he'll be eating per day. I said he would be eating approximately 4-5 meals per day with breakfast.

He said, "No, I don't eat breakfast. I just eat lunch and dinner"

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I explained there's no way he can get all the calories he needs with just two meals per day. It's killing his metabolism. 1600 calories in 2 meals? No, it won't work.

We argued, but he was insistent about not eating breakfast. He says he's just not hungry then.

Yeah, but it is why he's starved by lunch.

Break. Fast. Breaking the fast from sleeping.

Arg.

I suggested, "What if I make protein bars or a trail mix bag you can eat on the drive to work?"

He actually was amenable to the idea. Score. Except he didn't like my last attempt at making protein bars. It was nutritious, but not tasty - lol.

I researched protein bars that has the macronutrients I wanted, but would still be tasty. I found a no-bake recipe that used bananas, nut butter, and protein powder. Score again. Exactly what I had in mind.

I gave it a try last night. While the taste was good, the consistency won't work. It started 'melting' as soon as I took it out of the freezer this morning. The middle bars, still frozen, look great. Just the way I want. The others are partially melted. Not exactly what I had in mind for portable protein breakfast.



Freezer works great to 'set' it, but I have to tweak the recipe so it's a little more solid at room temp.

Now I'm going to be occupied with meal planning and preparation for both of us. This is going to be challenging. But this is what people do every day to get their families healthy breakfast and lunch to school/work, right?

I'm planning on preparing 'chef salad' type lunches for him. Salad, but with lots of protein so it's 'manly'. Fortunately, my man is easy when it comes to the veg, so no problem there. I'm going to make homemade trail mix nut blends for snacking.

The amount of protein he needs is still throwing me for a loop. Although I'm loathe to it due to the nitrates, I'm thinking jerkies might be the way to go. I know he won't do protein shakes, so that's out. I'm not a huge fan of protein shakes myself, but I'm really freaking out about how much protein he needs.

He's resistant to breakfast and won't drink shakes. What a fussy client. He said he would eat what I tell him, but this seems to have a lot of restrictions! I have a feeling I may quit this 'job' by the end of the week!

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Any suggestions out there? Any LC men have any tips on what has worked for them?
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Member Comments About This Blog Post
  • LYNDALOVES2HIKE
    Glad you're having such a good effect on DH - he may not change 'everything' at once but little changes add up to big progress - good for you!
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    3106 days ago
  • JUSTBIRDY
    check out the almond flour pancakes on Tom Naughton's site
    3106 days ago
  • JUSTBIRDY
    my man ate bacon and eggs when he went low carb. Now that he has added in some carbs, he makes his own eggs without bacon, and his own kale shakes. You can make those mini egg muffins in muffin tins and then he can take them along with him to work and eat breakfast very early in the day if he won't eat first thing.
    (ps hope you aren't moving to North Carolina. Trouble.......)
    3106 days ago
  • VHALKYRIE
    I used almond butter and added 2 additional scoops of protein powder. It was a thick, but I was fine with it. As soon as I added the water, I knew it was a mistake. It became very thin. I didn't know that after freezing it would melt so fast! I may try skipping the water next time.

    I don't usually use protein powder, either, but the DH won't eat a protein breakfast otherwise. The brand I use is just the supermarket Publix brand. Not the best, but not that bad. I haven't really tried many. Do you have a brand you like?

    I was worried about how this was all going to go with his reaction to breakfast last night, but today went quite well. I'll blog about it tomorrow.
    3106 days ago

    Comment edited on: 7/23/2012 9:52:11 PM
  • EATNBOOGERS
    More solid... ground flax, ground other seeds, almond meal, skip the water?
    3106 days ago
  • EATNBOOGERS
    Ooh, thanks! Now I'm curious what kind of protein powder you're using. I usually stay away from protein powder *unless* I need a quick meal for on the go (eg, driving commute). And in that case, I make a fruit smoothie (and I use yogurt + a soy-based protein power, a little kelp, some fish oil and flax oil, some flax, and some fruit). I think this would be just as useful. Maybe a winter thing?
    3106 days ago
  • MYLADY4
    Way to go for getting him to ask for help. Now, good luck on trying to keep your cool will doing it.
    3106 days ago
  • NEILITHICMAN
    How about using some ground almond to help with the consistancy of the protein bars?

    With the banana and peanut butter it sounds like it needs a bit of dry ingredients to help it bind together. Use half as much peanut butter and replace it with almond meal instead.
    3106 days ago
  • FITGIRL15
    Protein Pancakes
    ...would be an excellent and portable breakfast food.
    1/4 cup Protein powder (any flavor)
    1/4 cup dry oats (add 1/4 cup water, to cook)
    1/4 cup egg whites.

    Mix ingredients and fry, using Pam non-stick cooking spray.
    Makes 2 pancakes

    Good Luck, sounds like you've got your work cut out for ya! LOL
    3106 days ago

    Comment edited on: 7/23/2012 4:06:29 PM
  • VHALKYRIE
    NAYPOOIE: I love AB too! But as much as I love him, I think my husband would balk at the methodology. But we don't have counterspace for a dehydrator appliance at the moment, so some sort of DIY method is involved. You have given me an idea for oven jerky. Thanks!
    3106 days ago

    Comment edited on: 7/23/2012 3:46:23 PM
  • NAYPOOIE
    Make your own jerky. Not that tough to do.

    http://www.foodnetwork.c
    om/videos/altons-beef-jerky-rec
    ipe/84276.html

    I love AB.
    3106 days ago
  • VHALKYRIE
    CTTAGENT: I'm trying to get him to drop the chips and rolls, so that will be out for now.

    EATNBOOGERS: This was the recipe I used http://realfitmoms.com/home-made-pr
    otein-bars/

    But the 'melting' is a no go unless I can get him to eat it before he leaves in the morning.

    TRIANGLE-WOMAN: I'll probably create an account for him on fitday so I can keep track of his calories/macronutrients. I don't think I could get him here. He doesn't even have a Facebook account! A friend of his posted some rather 'questionable' photos, and he's afraid employers might assume guilty by association! That's one reason why I don't post his photos here.

    KELPIE57: Caught me by surprise!

    WOUBBIE: Bwahaha! Awesome!! What did you decide on for 'portable' protein breakfast?
    3106 days ago
  • WOUBBIE
    LOL! My DH asked me to help him eat LC this week so his blood sugar tests would be great on Saturday, but he wants me to "figure out" how he can still drink 12 beers a night. *facepalm*

    *Deep cleansing breaths.......*

    It's a start. We're working on a small protein filled breakfast in the car (hmm sounds familiar) and cheese snack late afternoon so the stomach is full when he arrives at the "local" right after work. "You don't have to see the whole staircase, just take the first step."
    3106 days ago
  • KELPIE57
    Now that is what I call validation!
    3107 days ago
  • TRIANGLE-WOMAN
    I skimmed this but am going to come back and read it in detail again later.

    I'm on a mission and everything I've ever read here has really helped me re-think and re-tweak what I'm doing.

    Kudos to your DH for jumping on the bandwagon!!!

    Let us know if he get a "spark persona" going here and we will roll out the welcome wagon!!

    -M
    3107 days ago
  • EATNBOOGERS
    Ooh, this sounds like fun! It's awesome that he's willing to do this! Can't wait to hear how it goes. Just curious--what was/is in your protein bars?
    3107 days ago
  • CTTAGENT
    It is nice that your husband sees that what you are doing is working.
    If I can think of anything in the way of food, I will let you know. My husband is very basic in that he makes taco seasoned beef and eats it with chips. Probably too many carbs, but he does get his protein.
    3107 days ago
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