Temptation and Weight Loss

My favorite personal finance blog, Get Rich Slowly, had a great post yesterday about temptation.  It proposes that humans only have a limited amount of self-discipline, and that this self-discipline will always run out!  When I read this post yesterday morning, I thought it didn't apply to me.  I thought "but I am good at breaking bad habits and starting good ones!"  Last night, however, was a pretty good example of getting weak in the face of temptation!

After my daughter's strings concert, my loved ones went out for onion rings and hot fudge sundaes.  Now I love both those things very much, and not eating either was outrageously difficult.  To make matters worse, I hadn't eaten regularly yesterday and neglected my own supper before the concert.  I ate exactly 1/2 of 1 small onion ring, and it was glorious, then reigned myself in on the forbidden foods.  What I did instead was over-eat on low-carb foods, to the point where I was overfull.  Now I don't think this is the right decision, but perhaps it was a better decision than eating a hot fudge sundae and onion rings.

Overall though, I felt my ability to resist temptation had failed me a bit, but not entirely.  I would love to be a person who can effortless reject harm-causing pleasure-bringing foods and habits, but I think I am a person who has to work very hard at it.  I don't know if "moderation" ever works for me, either.  I seem to be an abstinence kind of person, which is why I think I am having some success with Dukan. It makes me sad to think about hot fudge sundaes.  I miss them.  However, I think when I see some tangible results from the weight loss (like new clothes!), I won't miss hot fudge sundaes nearly as much.

The Dukan Diet and Rabbit Starvation

I dropped almost another pound this morning!  My weight is now 164.4, which feels excellent. I have no idea how this is happening, and I know it probably won't continue at this rapid pace, but it is fun to see results.   Today is a P/V day, so I plan to do a lot of healthy eating.

RABBIT STARVATION 

If you do a little research on the Dukan Diet, you might run into the idea that anyone on the diet is at risk for the phenomenon called Rabbit Starvation:

a form of acute malnutrition caused by excess consumption of any lean meat coupled with a lack of other sources of nutrients . . . Symptoms include diarrhea, headache, fatigue, low blood pressure and heart rate, and a vague discomfort and hunger.

Particularly worrying is that there have been some deaths in the past linked to low carb diets, and these almost always have some relationship to low carb diets which also severely restrict dietary fats.  The most famous example of this is the liquid protein deaths in the 70s.

The risk of rabbit starvation is the reason why it is important to either eat the daily oat bran and/or make sure to add some dietary fat to your intake of food.  This is why in my version of the diet I am making allowances for fats within my diet.   I am also taking my protein and vegetable days seriously.  While weight loss is important, rapid weight loss isn't a reason to jeopardize one's health.

The other reason I am adding dietary fat to my regime is that dietary fat is simply just good for you.  Omega 3 fatty acids in tuna and egg yolks, as well as the fat in olive oil and the small amount of fats in nuts keep the body (and mind) running efficiently.  Protein is good to a certain degree -- and certainly upping one's protein intake can help keep the muscles strong during weight loss -- but fat is great, even if it is calorie dense and should be used with some degree of restraint.   Besides, a little fat totally increases the quality of my culinary experience -- it makes the other limitations seem more acceptable, ultimately, to feel nourished by my food.  

Shirataki Noodles and the Dukan Diet

I was so happy this morning to wake up and see the scale at 165!  I love that number, and it is a lot closer to a healthy BMI (159) than where I started out altogether -- 172 (3 pounds of that was lost on Atkins induction).  I also started doing some kettlebell routines, but think I need to purchase a lighter one, as well.

SHIRATAKI NOODLES

Yesterday was a P/V day, so I made a chicken breast, leek, and shirataki noodle dish.  The sauce was made from soy sauce, lemon, ginger, garlic, 1 teaspoon of tahini and 1 teaspoon of cream.  I'm sure the cream/ tahini could be omitted for those who are faithfully low fat and the dish would be almost as delicious. I sprinkled the whole thing with sea vegetable and sesame seeds. 

The shirataki noodles -- made mostly from tofu, with some yam starch -- are very low calorie, low fat, and low carb.  When you open the package there is what is called a "natural aroma."  This means they smell like fish, but after cooking them for a few minutes in the microwave and drying them off, the fish smell disappears entirely.

I'm pretty sure that shirataki noodles will become at least a weekly part of my diet.  Because I was afraid the fish smell would stay around, the dish I made was Asian inspired, but I think they could hold up to Italian inspired treatments as well.   According to a web search, shirataki noodles are an allowed part of the Dukan Diet.  They are expensive -- or far more so than regular pasta -- but they do fulfill that feeling of "need" for a starchy-textured side.

VEGETARIAN DUKAN DISHES

I bought a square non-stick pan because I'd been reading Madhur Jeffrey's World Vegetarian and was inspired to try some of the Japanese square egg dishes.  That book has a surprising number of Dukan friendly or adaptable recipes in it, particularly if you are on the American version of the diet which allows for a great deal of soy foods.   My boyfriend and I decided this diet is making me a better cook.  I think I prosper under restrictions -- or at least my creativity does.  In particular, I like looking for protein-dense vegetarian recipes like the square omelettes.  She also discusses in depth Japanese egg custards, which I've never eaten, but which sound ideal.

HUNGER

This morning I confirmed something.  The best way for me to predict that I will lose weight in the morning is that at night I go to bed hungry.  If I am hungry during the day that is a sign of disaster -- I will overeat out of panic!  But if I am hungry in the evening, and I fight it, I will see a loss on the scale.  Knowing this makes the hunger easier to endure, and what I do is drink a lot of herbal tea and stay distracted.  It is also a good idea for me to stay out of the kitchen, too.  I wish there were a way for me to lose weight without ever having to experience hunger, but even these low carb plans -- with the improved hunger suppressing powers -- don't do it for me.  High fat, low carb doesn't suppress my appetite entirely, and low fat, low carb certainly doesn't.  I think it is just a fact that in order to drop the pounds, I have to feel a little hungry.  The good thing that comes from this is some mental discipline, knowing I can get through it and meet my goals despite the discomfort.

 

First Week Report

In the first week of the Dukan Diet I went from 169 to 166.6, which is a loss of 2.4 pounds.  I was hungry some times, tired a lot, and weaker than usual.  My skin looked pretty great, however, and overall my moods were okay -- not as cranky as on some other diet regimes.   My stomach and face seem less puffy, which is the first thing to happen to me on a diet.  I discovered just how much I love vegetables, and also how much I am resistant to doing things "by the book."

I am at least content to know I am not one of those people who loses a ton of weight when starting a low carb diet.  Slow weight loss is okay.  It's better for the skin, for sure, because it gives it time to adapt, and probably better for overall health.  This week I'll be happy if I lose one pound and get down to somewhere like 165, which is a great number to see on the scale.   I've figured out for the most part my goals are to eat around 1500 calories, keep my carbs under 40 grams, and honor the pure protein/ protein and vegetable phases of the Dukan diet (with a little more fat than is called for in the way of more Omega 3 egg yolks, flax seed, olive oil, and some nuts or nut butter).   I am undecided about daily intake of oat bran. Could it be that what I am really doing is some strange hybrid of a Paleo diet with Dukan?  So confusing!

I found a great deal on a fifteen pound kettleball yesterday, so I am thinking I am not going to renew my expired gym membership and spend the summer doing home workouts if at all possible.  I might add some classes to this for fun, but I really love the idea of having the kind of routine a person can do in the backyard, or upon waking, that is regular, intensive, and efficient.

I'm on a two week break before summer school starts and trying to stay as far away from my normal responsibilities as possible, even to the extent of not being on facebook, twitter, or email.  I find this "relaxation" generates a lot of anxiety in me.  I am simply no good at it, even if my version of relaxation means working constantly toward personal goals.  I think it is a good thing I am on a diet right now, or I'd be eating through all this anxiety at a fast pace! 

Dukan Cruise Day 6 & 7

I'm going to start reporting my weight on my Dukan Diet Journal weekly rather than daily so that I don't get caught up worrying about slight fluctuations.  Tomorrow will be the first big weigh-in to see if I've managed to lose and keep off some weight in the first week of the Dukan diet.  

I'm also going to be using FitDay rather than Calorie Count as my food journal.  This way I can share all my diet, activity, and mood information without having to retype it here.   Here's a link to my account.

Yesterday was an entirely boring day of eating that consisted mostly of tuna, eggs and egg whites.  I keep thinking I would make some gorgeous souffle but didn't, though I am proud I managed to make it through hosting a sleepover for my daughter without eating a cupcake or donut hole.  It was a Pure Protein day, but I felt sick at the sight of meat, and I was too busy to do much shopping or cooking. 

Today I swore I'd make up for yesterday's dreadfully boring and tasteless eating by some good cooking, so I made delicious tandoori chicken and curried cauliflower, also ate a delightful salad for lunch.  I still can't seem to get over my 1/2 ounce of unsweetened chocolate a day habit, and I seem also to always want to eat exactly two kalmata olives no matter what. I added oat bran and flax seed to my melted chocolate, but I don't know if that really made it okay.  I took advantage of the vegetable day to do some exercise, so I trained upper body, walked, and did my stretching.  I really feel pretty great, though still a little intellectually absent.

It is hard not to wish that every day were a vegetable and protein day, but I am trying to stay optimistic for tomorrow.  I bought some noodles made entirely out of tofu, started marinating some chicken breasts, and have hard-boiled eggs ready.  I am also going to allow myself to have small amounts of miso for soup or even tempeh if I want them on protein days.  This will help me overcome the times when I feel sick at the sight of meat.

It's so hard to tell if a weight-loss regime is working, especially after just one week.  I hope it is.  It makes sense that it would, and both my calorie and carbs are low enough each day that I should be losing some weight eventually.  I think weight loss is going to be a little slow for me because I don't have that much to lose, and also I had relatively healthy habits before the diet.  I'm just keeping my eyes on the big picture!

Day 4 & Day 5: Transition to Cruise

DAY 4

Weight:  166.6

Mood & Energy: hungry, tired

Exercise: housework

Food: 3 eggs

          roast beef, greek yogurt, string cheese

          braised tofu, tahini & lemon sauce, ½ ounce unsweetened chocolate

          4 strips bacon, sugar free jello

          cocoa meringue drops

DAY 5 : first day of cruise, PV
 

Weight:  167.7

Mood & Energy: tired

Exercise: garage sale day, walked around mall for 2 ½ hours in evening

Food:

Breakfast: 4 bacon strips and a boiled egg

Lunch: Gyro Salad (gyro meat on bed of lettuce with greek dressing), 2 olives, little bit of feta, extra yogurt Sauce

Snack: Pancake made with oat bran, flax, greek yogurt, egg white, and ½ ounce unsweetened chocolate (incredibly delicious)

Supper: 6 ounce steak, broccoli, 3 tablespoons spinach/artichoke dip

TOO MUCH FAT OR JUST ENOUGH FAT? 

I'm eating more fat than the Dukan diet recommends, and I can't seem to give up my 1/2 ounce of unsweetened chocolate.   I don't know if this is so much "non-compliance" as it is that I finished that Taubes book, which advocates eating fats and against eating too much protein on a low-carb diet.  I keep thinking I will find the perfect formula if I mix a little bit of this (Dukan's alternating day diet) with a little bit of nutritional improvement(making sure to get enough dietary fat for brain function).  I'd have a lot more confidence in this tinkering if the weight were pouring off, or if I felt great, but neither is happening.  I'm tired and the scale doesn't move. 

I swear the bacon-eating situation was just that I had so little energy and so much hunger I wanted to see if it could give me a boost -- and it did, along with probably making me gain some water weight!   But if I am going to modify the plan, it is is definitely going to be in the direction of added fats rather than added carbs, and given the temptations of the last day of school (donuts and cookies for my students) and the garage sale (stress & time rush), to eat bacon was not that big of deal. Fat can't throw you out of ketosis, but any cheating with carbs sure could.

Yesterday was exhausting because of the garage sale, and after we closed up I went to a restaurant with a friend.   The greek salad was my first vegetable serving in five days, and I ate it so enthusiastically.  I then felt very ill, which made my friend tease me (to be sick from overeating lettuce!).  It reminded me of how much I adore vegetables.  I always have.  I will be eating them with enthusiasm whenever I can.

When I put my calories in Calorie Count, it appears that I am eating few enough calories that I should be losing weight, anywhere between 1300-1600.   I'm also keeping my carbs somewhere between 20-40 grams, which is great.  Moderate ketosis is showing on urine strips, but nowhere near the deep purple I had on the Atkins diet.  (I am convinced that once in ketosis the color of the strips is determined by amount of fat I am eating -- I would just have to add some butter to get into deep ketosis, I think).  My hunger is lower than it usually is on that number of calories, and my impulse control is pretty strong.  For example, the mall (with its pizza, pretzels, and cookies), was a bit of a challenge, but I didn't ever seriously consider eating something forbidden when there. 

I have had too much to do around the house that is physically exhausting to worry about exercise, and I also was trying to follow the advice in the book not to really engage in strenuous exercise while in the Attack phase.  Now that I'm in the cruise phase, I am going to have to think about integrating more intentional exercise into my day. 

Some thoughts as I transition into the Cruise phase:

1.  There is nothing wrong with adjusting any diet program to make it sustainable for the long term and flexible enough to fit your life.   It's not a religion and there should be no guilt over sin, but at the same time adjustments should be accurately recorded and their results fairly evaluated.  It helps to see things as science (testing, observing and evaluating) rather than belief (dogma, sin or saintliness, sacrifice, etc.)

2.  Fat is probably important on low-carb diets, but this is no license to make meals out of cheese and bacon. Fat is also calorie dense, so it appears important to find the right balance of fat, protein, and carbs.   Overall, it is probably better to have slower weight loss with sufficient dietary fat than quicker weight loss without it, but I don't know yet.  I'm going to work to keep my fat lower this week and see what happens. 

3.  I have to keep the long-term picture in my head.  Very literally! I have been visualizing a graph with a declining line indicating my weight through summer.  It also helps to visualize a number on the scale.  I also have a dress I keep around that is pretty tiny, and I think about wearing it on the first day of the Fall semester. Whenever I have an impulse to eat, say, a slice of pizza, I replace it with one of these images. It also helps to not get stuck on the picture of the weight going up like it did today, but to shrug it off and replace it with a "bigger picture." 

Dukan Attack Day 3 -- First Weight Loss!

Weight:  167.7 (-1.3 pounds!)
Mood & Energy:
Exercise:
Food: 



Lately I've been listening to the audio book of Gary Taube's Why We Get Fat.  It's an interesting read for anyone who is using a low carbohydrate diet to lose weight  because it provides some of the science behind the approach as well as an extensive history of low carbohydrate diets.  The Dukan diet is a part of a centuries old French tradition of reduction diets based on meat.  It's pretty glamorous to think of this experiment as a 19th century French one:

Empress Josephine

Taube's book lays out a convincing argument that carbs (and the hormonal processes they trigger) make us fat. While I am not convinced that easily digested carbohydrates are bad for everyone, I know I am a mess when I eat them.  In particular, I learned that if I ate them alone (say, a blueberry muffin for breakfast), my entire day would be one of overeating and mood and energy swings.  Taube's writes that there is an insulin reaction just from thinking about eating carbohydrate rich foods.  This is a little bit terrifying to think about: or rather, its terrifying to think about not thinking about eating these foods.  Even just writing about thinking about not thinking about them makes me think about them.

I do know that if I eat a small dessert as a part of a larger and varied meal, I don't have such an intense reaction to the carbs.   As well, I learned it is advisable to skip the carbs during the day and eat them in the evening, after my work is done. I did, however, learn from Sunday's feasting that one thing eating carbs (or maybe sugar? grains?) will do -- even if it doesn't make me feel immediately bad -- is swell up my hands, feet, and face!  I am still recovering from Sunday's Mother Day feasting and even regretting it a little. In my more skeptical moments, I imagine all I will do in this Attack phase is get back to the weight I was before the holiday.

Taube's book is convincing me that in order to both lose the weight I want to lose and keep it off, I am looking at a life time of carbohydrate restriction.  Because it seems a little depressing to think of saying no forever, I am thinking that once I have reached my goal weight the best approach might be to save sugar and grains for special occasions:  Birthdays, Weddings, and the holidays like Christmas, Thanksgiving, Easter -- even Halloween, Valentine's Day, and Mother's Day.  If I eat a small amount of these foods on these days, I will probably suffer a little from symptoms, but I can't imagine it would be as damaging as the way of life in which sugar, potatoes, and processed grains are a daily part of my existence. 

I'm not the only one who thinks that a lifetime free from the effects of fast-carbs might be the way to go for the long term.  This is Marshall Brain's comment from the comment box of an update on his success with the Dukan diet: 

Get in to Phase 2 of the Dukan diet and promise yourself that, during the rest of your life, you are not going to eat carbs again. Simply stay in Phase 2. This looks like what I am going to end up doing. Every single time I eat carbs, I regret it. Eating any carb-rich food seems to flip a switch in my brain and I end up eating more. No matter how much “conscious” control I try to apply, it doesn’t seem to work very well. I am much better off when I put a big fence around carbs and do not allow them in my life.

Right now, of course, I just have to get through the attack phase.  I took a walk last night and was so tired (from either the diet or the heat) that I was practically immobile by 8 p.m.  When I did the "true weight" calculation on the Dukan site, I did it twice, and once it said to do attack for 3 days, the second time the site recommended a four day attack.  I don't know which to do, so this might either be my last day of Attack or my second to last day of it.  Frankly, it is too hot around here to be hungry, even for vegetables, and so it is pretty much the perfect time to be going through the most restrictive phase of this diet.