Hi, my name is Joyce (annette44 is display name).  I am having difficulty  eating 15 grams of fat per meal.  I read a post a few days ago about how important it is to meet this goal.  So, I tried adding additional fat grams and had minor treatment effects.(I did not go over 15)  I have not lost any weight in the last 2-1/2 weeks.  I have increased my activity level to walking, light aerobics to 5-6 days a week for about 30 to 40 minutes.  Light strength training on alternating days.  Would it be beneficial for me to reduce calories to 1200 and 12 grams of fat?  I would appreciate your expert advise.

Thank you,

Joyce (annette44)

Hi Joyce,

Here are some ideas for helping you reach your 15 grams of fat per meal, which is a low fat intake. 

• 4 almonds or walnuts = 4 grams fat, 44 calories
• 1/4 cup cubed avocado = 5.5 grams fat, 60 calories
• 1 cup 1% low fat milk = 2.4 grams fat, 102 calories
• 1 cup Low fat fruit yogurt = 2.5 grams fat, 240 calories
• 1 tablespoon creamy peanut butter = 8 grams fat, 100 calories
• 4 oz. Salmon Chinook fillet, broiled = 15 grams fat, 252 calories

Also, many factors can attribute a weight plateau - Menstrual cycles, high sodium intake, medications, etc.  Sometimes, even if you follow a diet plan perfectly well there are moments when your body plateaus and that is OK.  Even when the scale does not show progress, you should not feel discouraged.  Chances are that you are making progress in many other ways. 

• You are eating healthy and that is positive
• Maybe you are feeling more energetic
• Maybe your clothes are fitting better
• Maybe your cholesterol level is lowering

If you stay the course you will continue to drop pounds.  You can also help move from plateau if you increase your physical activity as you are already doing.  You can add resistance exercise to your routine or cut a snack or about 100 to 200 calories from your meal plan (as long as you are not going to be very hungry in between meals).  But try not to go to 1200 calories (that is very low and may slow your metabolism).  Most importantly, stay on track.

Let us know if you have any further questions,

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian

 thank you for the good advice.

annette

 You are very welcome Annette!

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian

 Hi, Dr. Sylvia ---

   Although I lost another pound this past week, and am about to go below 200 lbs., "Treatment Effects" were intense this past week. 3 possible things ---> When I took my car in for service, I had delayed breakfast. So I partook of 2 "free" cinnamon donuts there (mea culpa, mea maxima diarrhoea). Sure enough, I found out that not only should donuts be a "Class #1 Hazardously-Fatty Controlled Substance", the "T.E.'s" were intense the rest of the day. And late the next day, they returned due to at least 1 of 2 probable causes. It was Chinese food stir-fried in more than an acceptable amount of oil, &/or a product called "Smart Squeeze", a kind of margarine allegedly "5 cal./Tablespoon and 0 g. Total Fat." Any other information on that last product, and its reaction (if any) with Alli? The rest of my diet has been very low in fat.   --- EcoChevy

 Donuts and Chinese food = definite cause for TEs!  but.....think about how much you would have GAINED without Alli.  The TEs is just your punishment for eating so much fat - Alli works.  Be thankful for the 1 lb loss and try to stick with the program. 

I'm not being ugly, I'm admonishing myself because I also ate chinese this week. I've been waiting for the TEs but they have been very mild.  Hope I will still be able to get over this and loose a lb or 2 this week.

Good luck and keep up the good work.  You seem to know what you have done wrong so I'm sure you can do this.

Carolyn

 Here is some information about Smart Squeeze:

Here is the nutrition information for 1 tablespoon (14 grams) at the following link:

http://www.nutritiondata.com/facts/fats-and-oils/7974/2

Seems pretty close to the other non fat margarines available in the market that are easier to find.  In general, if the product is fat free then there is no interaction with alli.  alli works by blocking 25% of any fat you consume with the capsule.  As a side note, keep your liquid oil intake (dressings, oils, etc.) to 1 to 2 teaspoons per day. 

Try to get back on track and keep your fat intake within target recommendation in order to avoid treatment effects.

Hope you are feeling better soon :)

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian

 Hi, Carolyn ---

   My thoughts exactly on "how much I would have gained", without Alli's punishing pass-through of that which would have lodged onto my belly. I radically reduced my fat intake thereafter, but I suspect that some may be lurking in my intestines. The "T.E."s have been too persistent, in spite of the radical reduction. So I have been taking "Colon Care Formula" with water, slugged down before it turns into a gelatinous mass. It is very high fiber, good for fending off diverticulitis, too.

   I don't know if you are "being ugly"; I don't have your picture. Perhaps if you place an index finger at either end of your mouth, stretch your mouth, and cross your eyes? Anyway, "beauty is in the eye of the beholder." As for Chinese food, don't trust how some restaurant prepares it. Take a non-stick pan or a wok with only a little vegetable oil in it, add high heat, add the food, quickly stir like mad, short cook time, and --- depending on your choice of food added to the wok, you will have a good Chinese meal with practically no damage to your diet. Enjoy!

   My wife died 5 years ago of cancer. She was from China, "took over" my kitchen, and --- even after having our baby, did not turn out "big as a house".        --- EcoChevy

That's good EcoChevy.  Cooking at home is not the problem - it's the chinese restaurants that get me.  My husband loves to go out for chinese. He eats anything and everything and does not gain weight. Some people just have a high metabolism and some don't.

Good luck on your weight loss journey.

Carolyn