My name is debbie and I have lost four pounds on Alli, however I have trouble eating 1800 calories a day. I don't seem to be able to eat that much food even in little meals throughout the day. I have trouble meeting the 19g of fat allowed at each meal. The most fat grams in one day was 32g. Any suggestions? 

Congratulations on your weight loss so far!  That may slow down, however, by not eating enough calories and/or fat.  Unlike other programs, less is not better with alli.  There are two great posts on why calories and fat are so important at the top of this message board.  It's great information so take a look when you have a moment.

In the meantime, you can drop your calories to 1,600 per day (17 grams of fat per meal) and see if that helps.  The alli Personal Calculator will automatically drop calories as weight decreases -- but never lower than 1,200 calories.  Starting too low doesn't leave room to drop as weight goes down.

Eating too little fat also negates the reason to take the capsule, and it's kind of a waste of money.  alli works on its ability to block some of the fat in the meal at which its taken.  So little or no fat eaten = little or nothing to block.  (There's more on this in the post I suggested.)

Many people find they have to use fewer LF or FF items.  We've all been so brainwashed about fat that it's sometimes a tricky transition to make.

Try to sprinkle nuts over cereal, salads and casseroles for more fat (and calories).  You can also add slices of avocado to salads and sandwiches; and use regular or LF dressing instead of FF.

I hope this helps.  Please let me know if you need anything else.

Pat Baird, MA, RD, registered dietitian

PatBairdRD:

Congratulations on your weight loss so far!  That may slow down, however, by not eating enough calories and/or fat.  Unlike other programs, less is not better with alli.  There are two great posts on why calories and fat are so important at the top of this message board.  It's great information so take a look when you have a moment.

In the meantime, you can drop your calories to 1,600 per day (17 grams of fat per meal) and see if that helps.  The alli Personal Calculator will automatically drop calories as weight decreases -- but never lower than 1,200 calories.  Starting too low doesn't leave room to drop as weight goes down.

Eating too little fat also negates the reason to take the capsule, and it's kind of a waste of money.  alli works on its ability to block some of the fat in the meal at which its taken.  So little or no fat eaten = little or nothing to block.  (There's more on this in the post I suggested.)

Many people find they have to use fewer LF or FF items.  We've all been so brainwashed about fat that it's sometimes a tricky transition to make.

Try to sprinkle nuts over cereal, salads and casseroles for more fat (and calories).  You can also add slices of avocado to salads and sandwiches; and use regular or LF dressing instead of FF.

I hope this helps.  Please let me know if you need anything else.

Pat Baird, MA, RD, registered dietitian

 Dear Pat,

I have just started Alli this past Sunday and am having trouble stabilizing my diet.  I can't get to 48 g of fat but I sure can get to 1400 cal/day.  Am slowly increasing the amount of water to get up to 64 oz but that is a chore.  Can you read my nutrition log to give me some direction?  I bought the Alli cookbook but it doesn't come until Saturday.  I have to bring my lunch ($) and I have a Laptop Lunchbox. (brilliant thing for portion control)  But there isn't a heating device except for an immersion heater for soup.  The refrigerator has a lot of Mme Curie's scientific studies...<grin>

Liz

toofatnow60:

PatBairdRD:

Congratulations on your weight loss so far!  That may slow down, however, by not eating enough calories and/or fat.  Unlike other programs, less is not better with alli.  There are two great posts on why calories and fat are so important at the top of this message board.  It's great information so take a look when you have a moment.

In the meantime, you can drop your calories to 1,600 per day (17 grams of fat per meal) and see if that helps.  The alli Personal Calculator will automatically drop calories as weight decreases -- but never lower than 1,200 calories.  Starting too low doesn't leave room to drop as weight goes down.

Eating too little fat also negates the reason to take the capsule, and it's kind of a waste of money.  alli works on its ability to block some of the fat in the meal at which its taken.  So little or no fat eaten = little or nothing to block.  (There's more on this in the post I suggested.)

Many people find they have to use fewer LF or FF items.  We've all been so brainwashed about fat that it's sometimes a tricky transition to make.

Try to sprinkle nuts over cereal, salads and casseroles for more fat (and calories).  You can also add slices of avocado to salads and sandwiches; and use regular or LF dressing instead of FF.

I hope this helps.  Please let me know if you need anything else.

Pat Baird, MA, RD, registered dietitian

 

 Dear Pat,

I have just started Alli this past Sunday and am having trouble stabilizing my diet.  I can't get to 48 g of fat but I sure can get to 1400 cal/day.  Am slowly increasing the amount of water to get up to 64 oz but that is a chore.  Can you read my nutrition log to give me some direction?  I bought the Alli cookbook but it doesn't come until Saturday.  I have to bring my lunch ($) and I have a Laptop Lunchbox. (brilliant thing for portion control)  But there isn't a heating device except for an immersion heater for soup.  The refrigerator has a lot of Mme Curie's scientific studies...<grin>

 

Liz

It sometimes takes a little juggling to get where you want to be on alli -- or any other endeavor.  The initial part is always a challenge: remember driving?

Chances are the calories come but the fat doesn't because you may be having more bread or potatoes than recommended; or a larger portion of cereal, or protein, or something that's throwing off the balance

You might take a look at the Exchanges in section 5 of the Healthy Eating Guide included in the Starter Kit.  The Exchanges are groups of foods that have roughly the same amount of calories and fat per serving.

Then take a look at the chart on p. 18. That will give you the number of servings to eat from each of the food groups -- at each calorie level.  I think if you look at the chart, and look at your Nutrition Logs so far you'll see where you can make a few changes to get to both the calories and fat you need.

Glad to hear you're slowly increasing the amount of water!  Most people drink far less than they should, so bringing it up is a "process."  However, I can tell you that you'll feel better and better as you drink more water.  One of the benefits of good hydration!

I hope this helps.

Pat

thanks about exchanges, I didn't really understand.  this is where I am today so far:

so maybe an egg and some nuts for dinner would get me closer to my fat needs.??

Liz

Sorry you didn't understand about the Exchanges.  You really need to take a look at the book and see how simple it is.  But it's not essential for you to use them...

I'm assuming that what you sent is the totals as of 4 PM.  (some people are in different time zones than what the system uses.)  You still have almost 600 calories and 37 grams of fat to go.  It looks like you could have some grilled beef or salmon, vegetables (with a little oil), fruit and yogurt.   Note your iron is pretty low - which is why I suggested beef - and your calcium is too so the yogurt or a glass of skim (maybe LF) milk is in order.   I assume the * for vitamin A indicated none so far so a small sette potato, cantaloupe, and/or dried apricots cout help with that (so would fish, if that's the protein you choose).

How's that?

Pat

 Did really well over the weekend, coming very close to the calorie and fat levels.  I find it easier to monitor when I'm not at work.  Lost 4 lbs last week!!  But when we did check in, the system, now seeing that my SW was 184, adjusted my calories to 1600 and my fat to 58, I think.  Anyway,  adding my own ingredients to the nutrition log and doing pretty well.

thanks again

Liz

toofatnow60:

 Did really well over the weekend, coming very close to the calorie and fat levels.  I find it easier to monitor when I'm not at work.  Lost 4 lbs last week!!  But when we did check in, the system, now seeing that my SW was 184, adjusted my calories to 1600 and my fat to 58, I think.  Anyway,  adding my own ingredients to the nutrition log and doing pretty well.

thanks again

 

Liz

Wonderful!  It sounds like you're really in the swing of it now.  Congratulations on the 4 pounds!!!  Yes, the system will adjust your calories - up or down - depending on your weight.  I think you can use either set and be a little flexible on your eating since you're doing well.  If you feel a little hungrier one day go with the 1,600; on others stick with 1,400.

The important thing is you're on track! 

Keep me posted.

Pat

PatBairdRD:

Sorry you didn't understand about the Exchanges.  You really need to take a look at the book and see how simple it is.  But it's not essential for you to use them...

I'm assuming that what you sent is the totals as of 4 PM.  (some people are in different time zones than what the system uses.)  You still have almost 600 calories and 37 grams of fat to go.  It looks like you could have some grilled beef or salmon, vegetables (with a little oil), fruit and yogurt.   Note your iron is pretty low - which is why I suggested beef - and your calcium is too so the yogurt or a glass of skim (maybe LF) milk is in order.   I assume the * for vitamin A indicated none so far so a small sette potato, cantaloupe, and/or dried apricots cout help with that (so would fish, if that's the protein you choose).

How's that?

Pat

 What, pray tell, is a sette potato??

Liz

toofatnow60:

PatBairdRD:

Sorry you didn't understand about the Exchanges.  You really need to take a look at the book and see how simple it is.  But it's not essential for you to use them...

I'm assuming that what you sent is the totals as of 4 PM.  (some people are in different time zones than what the system uses.)  You still have almost 600 calories and 37 grams of fat to go.  It looks like you could have some grilled beef or salmon, vegetables (with a little oil), fruit and yogurt.   Note your iron is pretty low - which is why I suggested beef - and your calcium is too so the yogurt or a glass of skim (maybe LF) milk is in order.   I assume the * for vitamin A indicated none so far so a small sette potato, cantaloupe, and/or dried apricots cout help with that (so would fish, if that's the protein you choose).

How's that?

Pat

 

 What, pray tell, is a sette potato??

 

Liz

Oops!  It's my poor typing: Sweet potato!

Pat

 Ah!!!  Re: iron, I have been anemic for most of my adult life and take supplements.  May make sweet potato soup this weekend since we have an extra day!!

Liz

Glad we got that clarified for you!

Pat