I've started, and I WILL finish fabulously (that's the plan anyway) :)
- Thread starter NatM70
- Start date
Baby-belle
Gold Member
Have you done this before?
It does get easier, I promiseWeek one is definitely the worse, and from different things I've read, during week 3, it's a whole new ball game.
You don't have much to lose at all, so you won't have to do this for long, but do stick with it - seeing the scales at the end of week 1 is so motivating!
Are you having 4 packs a day? I did that for the first week, but now I'm having a couple of days a week where I have 3 packs, and one high protein/low carb meal, and I really do feel like I've had a proper meal! Doesn't really make much difference to calories, and I've found I am actually having less carbs doing that!
Apparently, you get the same results either way, so may be try that?
xxx
I've not done it before I did sort of start but wasnt in the right mind so it's new to me! I'm doing 3 packs and a meal because I thought I need the energy and feeling of real food. I hope I have a good loss Monday and I hope it gets better ! I only want ten pounds off and I'm such a slow loser so wanted a kickstart with this diet
peaches10
Full Member
Hey Peaches!
I've been researching, and anything I find out, I'll put on here. I want to know how this works, why it works, how to maintain, and the science behind it all.
I do love to read up on stuff, and if it helps others, then that's even better!
I can't believe 5lbs of fat weighs the same as a brick! They're so heavy! And look at the size of it! I've got 23 more of those to get rid of yet, yack! The thought of all that yellow stuff in my body is revolting lol!
Had a good day thanks, got lots done, and managed a 2 mile walk in the beautiful sunshine.....making the most of it, it'll be wintery again soon no doubt!
Hope you've had a good day? How're you feeling on the diet? I've felt quite hungry today, more so than usual. Freezing cold though, which is not like me - I'm normally too hot all the time!
Sounds like uv had a fab day
Im feeling fine tbh, defo feel hungrier wen im at work though, but il live lol!!
Just been to b and q doing the bathroom up at home, now sat on burger king car park wi hubby and kids and there all eating burger king and it smells lush and im starving arghhh so annoying xxxx
You should have a good loss, week 1 you lose a lot of water. How long are you doing it for?
I want to be 10st, so I am going to lose enough to get me to 9st 8lbs at least, to allow for the inevitable 4-6lbs water weight gain.
Tough work, but it will be worth it!
xxx
Sounds like uv had a fab day
Im feeling fine tbh, defo feel hungrier wen im at work though, but il live lol!!
Just been to b and q doing the bathroom up at home, now sat on burger king car park wi hubby and kids and there all eating burger king and it smells lush and im starving arghhh so annoying xxxx
I have, it's been nice, thank you
Glad you're fine too!
Oh no! I can hunger pangs when I see hubby eat something normal, so BK would kill me lol!
Still, got to be careful tomo night when I go out for the Indian! I've checked with S&S, and as long as I only have Tandoori Chicken and veggies/salad (keeping my carbs low), I'll be fine.
You could have had a burger from BK, and the salad, just not the bun or fries!
My mouth is watering now lol!!
xxx
Baby-belle
Gold Member
I hope so I was planing 3-4weeks but were see!
You should do it in that time, you've not a lot to lose at all
Remember to do the re-feed week before you finish tho! xxx
peaches10
Full Member
I have, it's been nice, thank you
Glad you're fine too!
Oh no! I can hunger pangs when I see hubby eat something normal, so BK would kill me lol!
Still, got to be careful tomo night when I go out for the Indian! I've checked with S&S, and as long as I only have Tandoori Chicken and veggies/salad (keeping my carbs low), I'll be fine.
You could have had a burger from BK, and the salad, just not the bun or fries!
My mouth is watering now lol!!
Im a all or nothing kinda girl Nat, burger with no bun or fries just isnt good enough lol, omg it smelt soooooo good xx
Same here - I want to lose all this weight, be careful for a bit, then I can have the odd treat here and there! It's not fair!!!!!
My own fault for eating everything in sight for so long. I really miss cake and crisps, and everything that's bad for me, lol!
Oh well, it'll be worth it when we're lovely and slim....I have to hang on to that thought else I will crumble, lol!
Crumble.....that reminds me, apple crumble, hot, with loads of fresh cream poured over it.
Arrrrgghhhhh *Running for the hills!!!*
xxx
Baby-belle
Gold Member
You should do it in that time, you've not a lot to lose at all
Remember to do the re-feed week before you finish tho! xxx
That's what scaring me the refeed because I'm dumb and will probably do something wrong I need to write a plan
If you look on S&S's website there are details on how to do the re-feed.
I'll get it now and paste it on here
xxxRegarding Re-feed -
Its not advisable to come off the VLCD until you are at a designated break (IE after 12 weeks) Doing a VLCD in short periods will not give you long term results. Although your weight will drop each time you are likely to go back up within a short period of time also.
Each time you come out of Ketosis you have to go through that "Hard" none ketosis period so try to avoid this wherever possible.............
Slim & Save's VLCD Re-feed programme
Before you start you re-feed plan its important to be aware of the way a ketogenic diet works in respect of weight loss and weight gain and the part glycogen plays in this process.
Everyone loves the results of a VLCD Ketogenic diet, you can achieve fast results, suppressed appetite, and regular weight loss. However, it is common for people to panic when the time comes for taking a break or coming off a VLCD for fear of gaining weight. There is nothing to be afraid of and I want to start by putting your mind at rest and explaining the process, and why the weight gain you will have during this time is not a bad thing!
When on a VLCD diet you are typically in the region of 40-70g of carbohydrates per day, this level of carbohydrates will force the body into a state of ketosis due to the body not having enough glycogen to use as its main fuel source and switches to using fat for energy. The breakdown of fats in this process results in 3 different molecules called 'ketones' two of which: acetoacetate and ß-hydroxybutyrate can be used as energy by the body and the third acetone which can't be used by the body and is excreted in the urine, and also through the process of breathing, (hence the bad breath).
Glycogen is a branched chain of glucose molecules made by and stored in the liver and also stored in the muscle cells to provide the body with an energy source that can be used quickly. Glycogen is stored in the muscle in a 1 to 3 ratio, 1g of Glycogen to 3g of Water. The approximate amount of glycogen the body can hold is said to be 50-100g in the liver and 400g in the muscle cell. Based on holding 400g of glycogen in the muscle we can estimate that 400g would hold with it 1200g of water. Combined would give 1600g + the additional glycogen in the liver would amount to 1700g (1.7kg or nearly 4lb).
When you started your VLCD your body had to use up all of your carbohydrate from the bloodstream as well as all of the glycogen stored in the liver and muscle, which we now know could account to around 4lb in weight loss that is not fat. So, when you come off any VLCD programme that involves ketosis you can expect to regain this 4lb of weight because as soon as you start to eat carbohydrates they will convert to glycogen and be stored back into the muscle along with the water. Remember 1g of glycogen stores in the muscle with 3g of water. After long periods of ketosis your body can also 'supercompensate' the reloading of carbohydrates and take in more than your body needs. Supercompensation would be a temporary phase and would regulate itself within a couple of days at most but initially could account for an extra 2lb in glycogen/water weight gain.
So remembering that this weight you will regain is not fat weight you can allow yourself not to be concerned about gaining approximately 4-6lb in the first week of re-feeding. If you gain more than 4lb this would generally be lost within the next week naturally.
The glycogen and water weight you regain has a positive effect on the metabolism due to occupying muscle cell area and increasing the amount of calories your body burns each day, so this weight gain is certainly a healthy one!
So hopefully you are now not afraid of gaining a few pounds once you come off your VLCD. If the weight on the scales is more important than how you look in the mirror (eg: you have to weigh 10st or life will not be worth living!), then we suggest you lose around 4 to 6lb more than your intended goal weight, this will allow you to still be at goal weight once re-feeding is complete.
[h=3]Important information:[/h]
If you have lost less than 3st (42lb) then follow the 7 day re-feed, if you have lost over 3st follow the 10 day re-feed (for 10 day plan day 3 is repeated 3 times and day 4 repeated twice).
[h=1]7/10 Day Re-feed:[/h] [h=3]Please note all weights for cooked products are 'after cooking'[/h] Day 1:
Day 2:
Day 3: ~ (Also Day 4 & 5 for 10 day plan)
Day 4: ~ (Also Day 6 & 7 for 10 day plan)
Day 5: ~ (Also Day 8 for 10 day plan)
Day 6: ~ (Also Day 9 for 10 day plan)
Day 7: ~ (Also Day 10 for 10 day plan)
[h=2]Maintaining your weight loss:[/h] To get to the stage of re-feeding you have made a lot of sacrifices, changes to your diet and eating habits to get these results, but now the hard work begins! We don't want you to have done all of this for nothing, we want you to reap the benefits of your labour and keep the weight off.
Many millions of people are overweight not because they eat excessively but because their metabolism is slow and as a result they do not burn up all of the calories that they eat. Weight loss is a very simple process, put in it's simplest form you must burn up more energy (or the same) than you eat. If you eat 1500 calories per day and your body only burns 1300 calories you have a daily excess of 200 calories.
200 Calories per day for 365 days in a year = 73,000 kCal
Putting that into perspective, that is the equivalent of 2 slices of dry toast or 3 Digestive biscuits a day.
Given that 1lb of Fat is equal to 3,500 kCal you would gain: 20.8lb (almost 1½st) in only 12 months!
So you need to be aware that your weight loss efforts are not just to lose the weight. If you want to maintain your great results you need to look after your diet and your body or the weight will just creep back on and put you right back where you started.
[h=2]Tips to maintaining your weight:[/h] As you gained weight over a period of time they may have been bad habits that contributed to your weight gain that you can avoid in future:
[h=2]Some ideas to add to your plan that may be helpful:[/h]
Beyond re-feed: The best way to achieve a successful maintenance programme is by keeping a food log and counting calories. With this method you are able to assess your weight loss/gain against the amount of calories you are eating.
[h=3]If weight is gained:[/h]
[h=3]If weight is lost:[/h]
Its not advisable to come off the VLCD until you are at a designated break (IE after 12 weeks) Doing a VLCD in short periods will not give you long term results. Although your weight will drop each time you are likely to go back up within a short period of time also.
Each time you come out of Ketosis you have to go through that "Hard" none ketosis period so try to avoid this wherever possible.............
Slim & Save's VLCD Re-feed programme
Before you start you re-feed plan its important to be aware of the way a ketogenic diet works in respect of weight loss and weight gain and the part glycogen plays in this process.
Everyone loves the results of a VLCD Ketogenic diet, you can achieve fast results, suppressed appetite, and regular weight loss. However, it is common for people to panic when the time comes for taking a break or coming off a VLCD for fear of gaining weight. There is nothing to be afraid of and I want to start by putting your mind at rest and explaining the process, and why the weight gain you will have during this time is not a bad thing!
When on a VLCD diet you are typically in the region of 40-70g of carbohydrates per day, this level of carbohydrates will force the body into a state of ketosis due to the body not having enough glycogen to use as its main fuel source and switches to using fat for energy. The breakdown of fats in this process results in 3 different molecules called 'ketones' two of which: acetoacetate and ß-hydroxybutyrate can be used as energy by the body and the third acetone which can't be used by the body and is excreted in the urine, and also through the process of breathing, (hence the bad breath).
Glycogen is a branched chain of glucose molecules made by and stored in the liver and also stored in the muscle cells to provide the body with an energy source that can be used quickly. Glycogen is stored in the muscle in a 1 to 3 ratio, 1g of Glycogen to 3g of Water. The approximate amount of glycogen the body can hold is said to be 50-100g in the liver and 400g in the muscle cell. Based on holding 400g of glycogen in the muscle we can estimate that 400g would hold with it 1200g of water. Combined would give 1600g + the additional glycogen in the liver would amount to 1700g (1.7kg or nearly 4lb).
When you started your VLCD your body had to use up all of your carbohydrate from the bloodstream as well as all of the glycogen stored in the liver and muscle, which we now know could account to around 4lb in weight loss that is not fat. So, when you come off any VLCD programme that involves ketosis you can expect to regain this 4lb of weight because as soon as you start to eat carbohydrates they will convert to glycogen and be stored back into the muscle along with the water. Remember 1g of glycogen stores in the muscle with 3g of water. After long periods of ketosis your body can also 'supercompensate' the reloading of carbohydrates and take in more than your body needs. Supercompensation would be a temporary phase and would regulate itself within a couple of days at most but initially could account for an extra 2lb in glycogen/water weight gain.
So remembering that this weight you will regain is not fat weight you can allow yourself not to be concerned about gaining approximately 4-6lb in the first week of re-feeding. If you gain more than 4lb this would generally be lost within the next week naturally.
The glycogen and water weight you regain has a positive effect on the metabolism due to occupying muscle cell area and increasing the amount of calories your body burns each day, so this weight gain is certainly a healthy one!
So hopefully you are now not afraid of gaining a few pounds once you come off your VLCD. If the weight on the scales is more important than how you look in the mirror (eg: you have to weigh 10st or life will not be worth living!), then we suggest you lose around 4 to 6lb more than your intended goal weight, this will allow you to still be at goal weight once re-feeding is complete.
[h=3]Important information:[/h]
- Do not drink alcohol until re-feed is complete.
- Do not stop re-feed prematurely.
- Do not eat after 8:00pm.
- Do not eat sweets or chocolates.
- If you get stuck or have any problems contact us for support do not quit.
If you have lost less than 3st (42lb) then follow the 7 day re-feed, if you have lost over 3st follow the 10 day re-feed (for 10 day plan day 3 is repeated 3 times and day 4 repeated twice).
[h=1]7/10 Day Re-feed:[/h] [h=3]Please note all weights for cooked products are 'after cooking'[/h] Day 1:
| Breakfast: | Any Slim & Save VLCD Pack |
| Lunch: | Any Slim & Save VLCD Pack |
| Dinner: | 150g of chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 100g of Carrots or Peas (or 50g each) |
| Snack: | 1 small piece of fruit |
Day 2:
| Breakfast: | 1 Serving or Porridge Oats ~or~ 30g Special K ~or~ 1 Shredded Wheat 180ml Skimmed Milk NO SUGAR |
| Lunch: | Any Slim & Save VLCD Pack |
| Dinner: | 150g of chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 100g of Carrots or Peas (or 50g each) |
| Snack: | 1 small piece of fruit |
Day 3: ~ (Also Day 4 & 5 for 10 day plan)
| Breakfast: | 1 Serving or Porridge Oats ~or~ 30g Special K ~or~ 1 Shredded Wheat 180ml Skimmed Milk NO SUGAR |
| Lunch: | Any Slim & Save VLCD Pack |
| Dinner: | 150g of chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 150g of New Potatoes |
| Snack: | 1 small piece of fruit or Low Fat Yoghurt |
Day 4: ~ (Also Day 6 & 7 for 10 day plan)
| Breakfast: | 1 Serving or Porridge Oats ~or~ 30g Special K ~or~ 1 Shredded Wheat 180ml Skimmed Milk 1 TSP of Sugar if required |
| Lunch: | Any Slim & Save VLCD Pack |
| Dinner: | 150g of chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 150g of Jacket Potato or 150g Boiled Rice |
| Snack: | 1 small piece of fruit or Low Fat Yoghurt |
Day 5: ~ (Also Day 8 for 10 day plan)
| Breakfast: | 1 Serving or Porridge Oats ~or~ 30g Special K ~or~ 1 Shredded Wheat 180ml Skimmed Milk 1 Level teaspoon of Sugar if required |
| Morning snack | 1 small piece of fruit |
| Lunch: | Any Slim & Save VLCD Pack |
| Dinner: | 150g of chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 150g of Jacket Potato or 150g Boiled Rice |
| Snack: | 1 small piece of fruit or Low Fat Yoghurt |
Day 6: ~ (Also Day 9 for 10 day plan)
| Breakfast: | 1 Serving or Porridge Oats ~or~ 30g Special K ~or~ 1 Shredded Wheat 180ml Semi-skimmed Milk (or Skimmed if preferred) 1 Level teaspoon of Sugar if required |
| Morning snack | 1 small piece of fruit |
| Lunch: | 3 Slices of Weight Watchers or Nimble bread 210g Baked Beans 1 Small piece of fruit |
| Dinner: | 150g of Lean beef or pork steak, chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 150g of Jacket Potato or 150g Boiled Rice |
| Snack: | 1 small piece of fruit or Low Fat Yoghurt |
Day 7: ~ (Also Day 10 for 10 day plan)
| Breakfast: | 30g of any cereal 180ml Semi-skimmed Milk (or Skimmed if preferred) 1 Level teaspoon of Sugar if required |
| Morning snack | 1 small piece of fruit |
| Lunch: | 3 Slices of Weight Watchers or Nimble bread Small covering of low fat spread 2 Slices of cooked meat ~or~ 70g Tuna/salmon ~or~ 40g of hard cheese + Any salad 1 Small piece of fruit |
| Dinner: | Lean beef or pork steak, chicken, turkey, white fish fillet, salmon, tuna or quorn 100g of vegetables from the Slim & Save vegetable list 150g of Jacket Potato or 150g Boiled Rice |
| Snack: | 1 small piece of fruit or Low Fat Yoghurt |
[h=2]Maintaining your weight loss:[/h] To get to the stage of re-feeding you have made a lot of sacrifices, changes to your diet and eating habits to get these results, but now the hard work begins! We don't want you to have done all of this for nothing, we want you to reap the benefits of your labour and keep the weight off.
Many millions of people are overweight not because they eat excessively but because their metabolism is slow and as a result they do not burn up all of the calories that they eat. Weight loss is a very simple process, put in it's simplest form you must burn up more energy (or the same) than you eat. If you eat 1500 calories per day and your body only burns 1300 calories you have a daily excess of 200 calories.
200 Calories per day for 365 days in a year = 73,000 kCal
Putting that into perspective, that is the equivalent of 2 slices of dry toast or 3 Digestive biscuits a day.
Given that 1lb of Fat is equal to 3,500 kCal you would gain: 20.8lb (almost 1½st) in only 12 months!
So you need to be aware that your weight loss efforts are not just to lose the weight. If you want to maintain your great results you need to look after your diet and your body or the weight will just creep back on and put you right back where you started.
[h=2]Tips to maintaining your weight:[/h] As you gained weight over a period of time they may have been bad habits that contributed to your weight gain that you can avoid in future:
- Eating too late at night
- Not drinking enough water
- Too much alcohol
- Eating crisps or sweets
- Takeaways and junk food
- Extra snacking
- Large meal portions
[h=2]Some ideas to add to your plan that may be helpful:[/h]
- Choose fruit as a treat rather than chocolate/sweets
- Always eat at the table and be aware of meal times
- Avoid refined white bread & pasta
- Try to do at least 20 minutes exercise every day
- Get at least 8 hours sleep
- Never buy bigger clothes, if they do not fit you need to lose weight!
Beyond re-feed: The best way to achieve a successful maintenance programme is by keeping a food log and counting calories. With this method you are able to assess your weight loss/gain against the amount of calories you are eating.
[h=3]If weight is gained:[/h]
- Gain 0lb - keep calories the same
- Gain 1lb - reduce daily calories by 200
- Gain 2lb - reduce daily calories by 400
- Gain over 2lb - replace 1 meal with a VLCD pack each day.
[h=3]If weight is lost:[/h]
- Loss 1lb - increase daily calories by 100
- Loss 2lb - increase daily calories by 200
- Loss over 2lb - increase daily calories by 400
Mornin!
Its gloomy here. Boo. I was hoping we would be able to hang on to the sunshine, especially for the 1st of March! But no. lol
Have a great day!
Morning lovely!
Same here, rubbish again!
Well, I got on the scales, and I wish I hadn't!!!
Somehow, I've managed to put on 1lb - how the hell that happened, I do not know!
Given I'm going out tonight (though I am going to be good), I don't see me losing anything this week!
Oh well, plod on, I know it will come off - I knew it would slow down, but not to the extent I put a lb back on, arrrggghhhh!
xxxx
beelishy
......gettin' it done.
Oh, Nat honey, dont worry about it. Its not fat, you know it cant possibly be. Its a fluctuation, retention of water, maybe fluid in your muscles from all the walking. It will go as quick as it came! Go and enjoy yourself (as much as you can, of course lol) and try to put that out of your mind! x
I will, I've still lost 10lbs, which is beyond anything I expected, so I am focusing on that. If this diet was hard, I would be disheartened, but it isn't, so I'm going to carry on in the knowledge it will start to come off again very soon!
Thanks honey
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