Marykaa's Fitness Log / Warm-Ups

~°~ Diet 2008 ~°~

"24 weeks to loose what I gained in 24 months"

WEEK 1 — March 18th
7 am Appointment with Marie-Claude Trempe, Nutritioniste First time.
Very motivated . Starting Weight : 153 lbs

sports this week : 5667 cals + 6 activites

Exerts from The GI Diet Under the Spotlight that I found interesting. Though this is not EXACTLY the diet that I'm on. I have to watch the Glycemic Load, not just the Index. Also.. I surfed on "charge glycémique"..translated as Glycémic Load that gave me useful information as well..

The GI Diet Under the Spotlight
By WLR Dietitian
Juliette Kellow BSc RD

How it works
The Glycaemic Index runs from 0 to 100 and usually uses glucose - which has a GI value of 100 - as the reference. The effect other foods have on blood sugar levels are then compared with this. In simple terms, the GI index tells us whether a food raises blood sugar levels dramatically, moderately or a little bit. Foods that have only a slow, small effect on blood sugar have a low GI value, while those causing a rapid and massive rise in blood sugar have a high GI value.

So what's the link with weight loss?
The theory behind diets based on the Glycaemic Index is that foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you're less likely to snack. In contrast, foods with a high GI value cause a rapid - but short-lived - rise in blood sugar. This leaves you lacking in energy and feeling hungry within a short time, with the result that you end up reaching for a snack. If this pattern is frequently repeated, you're likely to gain weight as a result of constantly overeating.

How do GI diets work?
Diets based on GI index simply encourage you to eat plenty of foods with a low GI value and avoid those with a high GI value. This helps to prevent swings in blood sugar, helping you feel fuller for longer. However, most GI diets also recommend cutting down on fat, especially saturates. This means many of the foods which have a low GI value but are high in fat - whole milk, crisps and chocolate, for example - are still limited.

What affects the GI value of a food?
There are several things. Firstly, the overall nutrient content of a food will affect its GI. For example, fat and protein affect the absorption of carbohydrate. This helps to explain why chocolate, which is high in fat, has a low GI value. It also explains why high-fat crisps have a lower GI value than low-fat jacket potatoes. Whole milk also has a low GI value because it's packed with protein and fat.

How you cook a food, the degree of processing and the ripeness and variety of a fruit, for example, also affect its GI. Even the structure of the carbohydrate itself influences the GI. For example, processed instant oatmeal has a higher GI than traditional rolled oats used to make porridge. This is because, as a result of the processing, the starch in instant oats is more easily exposed to digestive enzymes, causing it to break down and enter the bloodstream more rapidly.

Meanwhile, some foods have low GI values because they are packed with fibre, which acts as a physical barrier, slowing down the absorption of carbohydrate into the blood.

So what happens when I eat a meal?
GI index charts only identify the effect different foods have on bloods sugar levels when they are eaten on their own and, consequently, many nutritionists believe this is one of the main problems with GI diets. Basically, when you eat a mixture of foods together as in a meal, the GI value of that whole meal changes. As a guideline though, the more low GI foods you include in a meal, the lower the overall GI value of that meal will be.

WEEK 2 — March 25th
Doing great After week 1 : Weight : 149 lbs!! that's -4 lbs this week

sports this week : 2336 cals + 3 activites

Portions

(P= Protéines) meat/protien/nuts/eggs : 8 oz

(L= Légumes) veggies : 4

(F= Fruits) fruits : 4

(Fé = Féculents) pasta/bread/cereals : 3

(Pl = Produits laitiers) milk/cheese : 3

(G = gras) fat : 2

water : 2 liters

WEEK 3 — April 1st
Staying on track. 149 lbs! didn't loose an ounce this week, even though I followed the diet to the letter!

sports this week : 3288 cals + 5 activites

One week of these fit on a 8,5" x 11" page, so you can imagine how little you have to write to get it all in. I'm really amased at my nutritionnist for understanding all my abreviations.. specially since they are sometimes in French, sometimes in English. Like PB for peanut butter and bbgnj for babaganouj.

at the top, I customized the sheet for exactly what I have to eat. there were more portions on the original that the nutritioniste gave me. I DON't check the smileys, I don't want to continuously judge myself. just having an extra X besides the boxes or not having enough Xs in the water line tells me how I'm doing.

Besides the bicycle, I write in how many calories my Polar HR monitor says I've lost. or just the name of the activity I did, if it was lower intensity, like dancing or yoga.

WEEK 4 — April 8th Staying on track 147,5 lbs.. down 1,5 lbs.. not bad :) sports this week : 2375 cals + 6 activites

WEEK 5 — April 15th
Staying on track 146,5 lbs.. down just 1 lbs.. disappointed, and my next appointement witht the nutritioniste is 2 days later than planned.. this will need determination.

sports this week : 4640 cals + 3 activites

WEEK 6 — April 22nd
good. 145 lbs.. down 1,5 lbs.. That's good. and I'm motivated and things are going well, I'm starting to feel the difference during my workouts.

sports this week : 4117 cals + 4 activites

2nd visit with Nutritioniste. Things are going well

Questions and Answers :

(I'll fill in here some answers I got to questions that I asked the nutritionist)

WEEK 7 — April 29th
I like where I'm at.. 145 lbs.. though I'm still willing to go lower.

sports this week : 3192 cals + 5 activites

WEEK 8 — May 6th
142 lbs
going great, quite a bit lower than I was at this time last year, and I did go up to 155 before being on my way down again.My aim is 134... but anything below 136 is good.

sports this week : 7857 cals + 2 activites

WEEK 9 — May 13th
No change since last week. The only thing that scares me a little, is that I was hoping to be able to eat a little more when I'll be on "maintenance", and now I'm eating so carefully and just maintaining.

sports this week : 5758 cals + 2 activites

WEEK 10 — May 20th
GRRR.. no change. I try to disassociate myself from the results.. and just do what I have to do. Gabriel says "Pour l'exercise tu Fesse-de-Fer, et pour le régime tu fais-c'qu'il-faut-faire"

sports this week : 5607 cals + 3 activites

WEEK 11 — May 27th
7h30 am 3rd Appointment with Marie-Claude Trempe, Nutritioniste .

NOTE May 26th PM I think that since the last time.. I went down 3 and up 3.. even if I followed the plan to 98%. When I noticed after 2 weeks that I was going up.. I Re-measured servings, and upped my cardio.. but still.. wasn't able to loose weight. OK.. I'm in my period.. so we can count maybe 2 pounds for that.. but still.. It's totally discouraging. Infact, this past week-end I WAS discouraged. I'm really curious to see what M-C Trempe will say tomorrow morning..

NOTE May 27th PM It was a 30 mins session jam packed with info and encouragment.After the weigh-in, we concluded that I had lost 3,75 lbs.Some things I'll do starting today, some I'll keep for later. I won't log everything here.. but someday I'll make a page on this whole adventure. Next meeting : July 8th, 7h30 am.

sports this week : 3308 cals + 3 activites

Starting to log my measurements. This is DEFINATELY NOT EASY FOR ME. But as everyone knows, sometimes we loose inches without loosing pounds.. so I want to have an idea of what is really going on.

May 27th 144 lbs /me hates water retention..
May 28th 140 lbs héhé.. back in business

Some things to replace PB when I'm too tired to make a meal and just want a spoonful of something.. or two : tuna and Hummus / chicken and Babagannouj.

Weigh-In : 144
Waist = 27 in.
Hips = 37 in.
Thighs = 22.75 in.
Arms = 12.25 in.

WEEK 12 — June 3rd
Prepare a 2 sided page with 24 days of loggers for my trip this summer : I think that just the squares will be enough.

sports this week :3303 cals + 3 activites

Weigh-In : 141 lbs
Waist = 27 in.
Hips = 37 in.
Thighs = 22.5 in.
Arms = 12 in.

WEEK 13 — June 10th sad about my stats sports this week : xxxx cals + x activites	Weigh-In : 141 lbs Waist = 27 in. Hips = 37 in. Thighs = 22.5 in. Arms = 12 in.

WEEK 14 — June 17th
7 a

sports this week : xxxx cals + x activites

Weigh-In :
Waist = xx in.
Hips = xx in.
Thighs = xx in.
Arms = xx in.

Examples :

meat/protien/nuts : roast beef, roasted chicken breast, sunflower seeds, pumpkin seeds, humus, peanut butter,

veggies :

fruits :

pasta/bread/cereals :

milk/cheese :

fat :

WEEK 15 — June 24th 7 a sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

WEEK 16 — July 1st 7 a sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

WEEK 17 — July 8th 7h30 am 4th Appointment with Marie-Claude Trempe, Nutritioniste . sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

WEEK 18 — July 15th On vacation in France.

WEEK 19 — July 22nd On vacation in France.

WEEK 20 — July 29th On vacation in France.

WEEK 21 — August 5th Just back from France. sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

WEEK 22 — August 12th 7 a sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

WEEK 23 — August 19th ?? 7h30 am 5th Appointment with Marie-Claude Trempe, Nutritioniste . sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

WEEK 24 — August 26th 7 a sports this week : xxxx cals + x activites	Weigh-In : Waist = xx in. Hips = xx in. Thighs = xx in. Arms = xx in.

CONCLUSION

Index