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I gained the same amount as last week - 0.2 pounds. This time I know what happened. It is two pronged. First of all the calories --I ate within the window one day, under the window one day, modestly above the window two days and significantly above the window three days. In the end I averaged about 15 calories above my window. So the calorie numbers and the gain are in line with each other.
I did say two pronged. This week I have been working on increasing my protein while staying within my window. I wanted to increase my daily protein by 35 grams per day. According to a protein calculator I am under-eating protein by at least that much and could go another 30 grams beyond that and still be in a good place protein wise.
I am not comfortable with 'additives' such as protein powder. I want to get the protein from my food. I am also not willing to go with artificial sweeteners or really much in the artificial area at all. I am also not willing to do low fat items. I would rather have full fat and less of it.
With these parameters it was challenging to increase my protein. Many of my 'givens' had to change such as honey and milk in my tea as things had to give somewhere! So there were a few false starts with high calorie consequences. However -- not as hungry and the evening snacks were fueled by habit not hunger.
I plan to continue to work on the protein piece this next week. Definitely embracing fish and meat to get the protein count up higher!
This week has been all about rain. My basement had three quarters of it done in inside weeping tile by my husband years ago. I hoped to get to the last quarter in about 6-9 months from now but with the rain that we have been having that last quarter has become an issue. Next week, the plan is to jackhammer up that last quarter and lay weeping tile. I have been scrambling to move my library and other stuff out of the way in readiness. It is going to be a mess but a dry and warm basement will be the gift at the end of the tunnel!
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89.0 kg
Lost so far: 32.8 kg.
Still to go: 11.9 kg.
Diet followed: Reasonably Well.
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1209 kcal
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Fat: 28.50g | Prot: 120.97g | Carbs: 120.99g.
Breakfast: Kombucha, Whole Milk Plain Yogurt, Dry Sweet Whey, Oatmeal, Tea (Brewed). Lunch: Deli Turkey or Chicken Breast Meat, 365 Greek Yogurt Plain, Lettuce Salad with Assorted Vegetables, Canned Crab. Dinner: 365 Greek Yogurt Plain, Pork Shoulder (Whole, Lean Only, Cooked, Roasted), Cooked Zucchini with Tomato Sauce (Fat Not Added in Cooking). Snacks/Other: 365 Greek Yogurt Plain, Deli Turkey or Chicken Breast Meat. more...
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2557 kcal
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Exercise:
Circuit Training - 20 minutes, Resting - 12 hours and 53 minutes, Stretching (yoga) - 17 minutes, Dance (slow step) - 20 minutes, Sleeping - 9 hours, Walking (slow) - 2/mph - 1 hour and 10 minutes. more...
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Gaining 0.1 kg a Week
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 Comments
You are so in tune to your plans and how they play out! Sounds like a week of learning what will work. How much protein are you aiming for daily? I too have been working to improve protein in my diet without suppliments. I find it a real challenge to stay within my calories unless I eat Greek yogurt (which is one of the few things I will have low fat), ground turkey, and chicken breast. I did diet food in the 90s and it was not the best I don't think. Low fat often means added sugar. Replacement sweet just tastes unsatisfying and is probably bad for you. So... Real food for me too! You sure always have a project going! Good luck on getting the basement dry and enjoyable!!!
14 Jul 20 by member: melissatwa
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Melissa - I did a protein calculator on Nerd Fitness. It indicated that I should be at 105 g to 133 g per day. I have been averaging 70 g a day for months! So it is trying to get it up to 105 g! I make my own Greek yogurt in my instapot and I have around a cup a day in 1/3 cup increments. I use whole milk to make it so it is not low fat. I was using turkey breast luncheon slices weighed in one ounce increments as a quick protein fix. That was handy but expensive. Then I slow cooked a pork roast and later some chicken breasts and have those into weighed portions and frozen. For lunch I have been using canned fish and crab to get the protein up. I did lots of the low fat foods fifteen years ago and found that I over ate them as they weren't satisfying. Also as a breast cancer survivor who did chemo I think about all the horrible chemicals that are in my body from the chemo -- I'll be darned if I will add to that mix! (don't get me wrong the chemo was necessary and I don't regret it - just aware of its legacy) The basement has been quite the chore to get it empty. I have a large library that had to be boxed up as well as all the stuff that is stored in the area that is going to be done. I hope to have it totally cleared out today! I have been working on it over 5 days or so. Yesterday I moved 50 patio blocks that I had used for making bookshelves.
14 Jul 20 by member: 59Carol
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I was trying for around that level too for a while, and then I went in for my annual and the only thing they could find that was ammis is an ALT and A/G ratio (whatever those are) 😑 a bit elevated. So, they suggested I not go much above 80 grams per day of protein for now for a bit and recheck. I do feel more satisfied and find working out and recovery better with more protein! I have an instapot. I really should learn to make yogurt. I guess I am afraid of wasting good milk on a flop! We shall see! Sounds like you have been getting a work out hauling books! Waht a project! Blocks too!! Have a great rest of your week!
14 Jul 20 by member: melissatwa
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Melissa - I definitely could do 80 grams...for now I will keep trying the 105 g but won't be as determined to make it. The yogurt is super easy. I put 4 litres (is that a gallon maybe?) of whole milk in. Choose yogurt button then adjust button so it says boil. That takes about a half hour. Take the insert out and put on a rack to cool for about an hour. Temperature should be like a baby bottle warm. Add -they say 4 Tablespoons plain yogurt from the store (with as few ingredients as possible just milk and the yogurt microbes)- I put in around a third of a cup or even more. Stir it in. Put the insert back in. This time turn it off and then on. Yogurt setting and then adjust button for 8 hours. At this point I put it into my cheesecloth yogurt bag or you can just strain it in a cheesecloth lined strainer for about 6-8 hours to get super thick Greek yogurt! You can keep it plain or add frozen fruit to it. When I add fruit I cook it with some sugar and arrowroot to thicken it up, cool it and add it to the yogurt. Either way is delicious. Save a bit of the yogurt to make the next batch if you like.
15 Jul 20 by member: 59Carol
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I strain the yogurt after the 8 hours are done in case that wasn't clear. It is yogurt then but I find it a bit soupy so that is why I strain it. The whey that comes off it from the straining is good for making oatmeal.
15 Jul 20 by member: 59Carol
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