Le Projet Maigrir – Progress and a Shift in Strategy
I always approach posting on this topic with no small degree of trepidation. On one hand, I think our society has some horribly wrong-headed attitudes and beliefs about weight, food and health. Â Diet talk, age talk, or negative body talk of any kind all have a pernicious effect, not only for those who are talking but for the next generation of young women who are listening. I feel I’m treading a narrow path here in discussing my challenges with weight, while not wanting to give the impression that I buy into or endorse the cultural view. But I also want to be as honest as I’m able with myself, and with what I express on this blog.
Last fall I’d hit the wall.  I’d known deep down for a while that I didn’t look or feel my best, and it was dragging me down mentally and emotionally. My weight had been stable (though higher than I’d prefer) for a few years, but had begun creeping up in the last three years since I’d hit menopause, to a point where I just wanted to hide. Beginning in November, I did Weight Watchers for a few weeks and dropped a few pounds, but even with the new points system (a huge improvement, IMO) I was still almost constantly hungry, and the process of tracking points and having to plan every bite was sucking up too much mental energy. Then my nails started to peel and my skin felt dry and itchy, both of which usually mean that I’m not getting enough protein and fat in my diet.  (WW points are skewed in such a way as to encourage consumption of a low percentage of fat.)
Over the Christmas weekend, I sat down and re-read parts of Gary Taubes’ “Good Calories, Bad Calories”, and a few days later picked up a copy of his new book (at left). Â I hate the title, BTW; sounds absolutist and preachy, and the content really is not. But for anyone who’s ever struggled with weight or knows someone who does, this book concisely and convincingly lays out the science of fat and weight gain, backed up by medical studies and observations which taken together make a solid case for a lower-carb diet, not only for weight loss but also for better health. Some amazon.com reviewers have described this new book as a “Cliff Notes” version of GCBC, but it also updates some information from studies that were completed after GCBC was published. Â I understand that many people have strong views about food and diets, and I really don’t want to provoke a heated debate. If your current way of eating is working for you and you feel great, I’m not trying to convert you, honestly. Â If it’s not, you might want to check out this book. (Spoiler: The “calories in, calories out” mantra is a misunderstanding of how our bodies utilize and store energy.)
During the week between Christmas and New Years, I stopped counting points and shifted my intake toward a lower-carb mix and have been doing quite well with it since.  I’ve hit my lowest weight in 15 years, and experience almost no hunger, and no cravings.  This isn’t a steak-three-times-a-day regime;  I’m eating lots of fresh veggies and salads (though little fruit until I get to my goal) and am able to stay on track even when eating out.  I even enjoy a glass of wine most nights, occasionally two. 😉  But the thing that really surprised me is that mentally I’ve noticed positive changes.  I feel so much more clear-headed and calm, don’t feel fatigued at the end of the day, and yet am sleeping more soundly.  And my nails have recovered, such as they are.
One thing I remember vividly from childhood, my always slender grand-mère Lucille never served more than one starch at a meal. If there were potatoes, no bread.  (But she always enjoyed a drink before dinner and a small dessert afterward like a scoop of ice cream or a cookie, so she was no food grinch.)  She used to say that too many starches were what made people “heavy.” Though oversimplified, the gist of her belief may have been right after all.
My goal is in sight, another 6 pounds to go. Â I’ll still be une ronde, but a bit more compact, and that’s OK. Â The important thing is that I feel good and comfortable in my body.
Have you made any changes recently that you believe have improved your health and well-being? Â Do they feel sustainable?
~
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Oh, I hear you on this. And as you know, I’m on my own low carb adventure. I wish I could say I’m enjoying it as much as you (though I eat all the same things!). Though I’ve always diarized my food (I’m a bit OCD), I’ve never actually followed a food regime before. I’m learning so much about myself – namely, I seriously don’t like feeling restricted or bored when it comes to eating.
Of course, I’m not hungry either – there’s more than enough food. And I do believe it’s a much healthier way to eat than the processed carb snack food thing I was slowly veering into. So I’m not dissing it.
I’m happy to hear about your perspective. I think it’s probably more common than mine – and it helps people to understand that low carb doesn’t mean “miserly” or “unhealthy”.
Oh I have such a battle with my weight, it’s very hard for me to maintain a slim physique and I’m hungry most evenings but I’m not quite ready to throw in the towel.
I love Gary Taubes books, they make so much sense and I have followed them to the t but protein and fat make me fat, I gained 7lbs eating like this and I was utterly starving, if I don’t eat carbs I just don’t feel full.
Counting calories is the only thing that works for me, I really wish concentrating on more protein and primal eating made a difference but not for me alas, I gave it a go for about 7 months. All I ever lost was the few lbs of water weight at the very beginning as your body changes its fuel.
I’m curious, how is this program different from the South Beach diet?
Yes! After much feasting this holiday season I wanted to get a grip on myself before my 45th birthday. Started primal eating on Jan 5. No dramatic weight loss to report yet but gosh, I feel in control. Appetite and cravings have dropped and I feel great.
Your grandmother had it right, not only about starches but about portions: ONE scoop of ice cream; ONE cookie (not half a box!). I’ve lost about 15 pounds over the past year by simply reducing the amount of food I eat. Yes, I feel hungry some of the time, but what’s wrong with that? The human body was not meant to be constantly full. I read Michael Pollan’s Food Rules and one really hit home for me: “It’s ok to be hungry.” I can’t stand those ads for NutriSystem/Jenny Craig/WeightWatchers: “Lose weight without feeling hungry!” Are you kidding me? We’ve gotten so used to cheap, fattening and always-available food that we’ve forgotten how to be hungry. It’s gotten so that I *like* being hungry. I feel lighter and clear-headed when I don’t have a huge meal in my stomach. And bringing all my clothes to the tailor to be taken in feels good, too.
Yes, it seems similar to South Beach or Montignac (not as severe as Atkins, which was a very unbalanced way of eating).
I find a lot of how many people I know in France eat is not dissimilar to this diet, though I do hope you will be eventually be able to eat a bit of fruit – especially in California! Eating fruit is much healthier than drinking fruit juice.
Low-carb eating works for me, too, though I won’t call it a diet. (I rebel strongly against anything I perceive as a restriction, so I try to think of it as “just the way I eat.”) I also enjoy eating a big variety of foods, and watch my portions.
Last spring I was feeling a little podgy, so I decided to do phase 1 of South Beach — lost 14 pounds and have kept them off. I may do the same thing this year, since I always feel sluggish after a winter of semi-hibernation.
That said, I love my body just the way it is — size 18, curvy with a vengeance, and ridiculously healthy. When I change my eating patterns, it’s more to respond to seasonal changes in how my body feels, not how it looks.
P.S. A couple of books you may want to add to your reading list:
Bodies, by Susie Orbach
Rethinking Thin, by Gina Kolata
I’ve mentioned before, I’m a fan of Drs. Michael and Mary Dan Eades, who authored Protein Power and The Six-Week Cure For The Middle-Aged Middle. They also recommend Gary Taubes’ books. The Protein Power book has you start with about 30 grams of carbs/day, then after you get to your goal, gradually increase it until you see how many carbs you can handle before you start gaining again. It seems some people are more carb-sensitive than others. Low-carb also produces healthier blood sugar and cholesterol readings as well, it’s a healthier way to live. Dr. Eades points out that cavemen who ate this way were healthier (as evidenced by their skeletons)than later agricultural people such as the early Egyptians.
What really helped me was 1) more exercise and 2) Ezekiel Bread from the health food aisle/Trader Joes/Wholefoods – sprouted, high fiber, low carb. I like the sesame variety toasted with a bit of avocado mashed and spread on it. Add that to my otherwise vegan soup or bean-veg recipes for weekday food and I feel satisfied and healthy. I don’t miss “normal” carby white bread at all (but the all veg, or vegan veg/bean, recipes alone always seemed too thin and left me wanting something else by afternoon).
Oh – and one thing I learned long ago as in an American archaeology class. Native Americans long, long ago started to get heavier and retain fat when beans and corn became the primary diet instead of hunter/gatherer nuts, berries, meats, plants. While everything should be fine in moderation, and beans with veggies are a big part of my life, I can’t even look at something like polenta now – too many carbs, not enough fiber for my tastes, too paste-y. I’d rather have a brown/wild rice mix, or quinoa, or barley or something other than a disk of paste that will boost my blood sugar.
Wow, you’re talking about me. Except for the actually doing something about it part.
I, too, am not happy with my looks. I, too, have been maintaining the same weight just a little bit above where it should be, for years. I, too, am menopausal, and I, too have brittle nails.
I am noticing that my portions are getting smaller and smaller, but i haven’t been very good about moving away from carbs and fats toward vegetables.
I’m glad you’re having some success. It is inspiring.
Losing weight is a challenge for me as I am hypothyroid and on medication…Never been on WW but I did have some success with The South Beach Diet…it might be the right time to get back on track…I’ll go dust off my copy!
Congratulations on your weight loss… clearing the cobwebs and improved sleep at the same time!
I know this is the key, but I hate meat and veggies. It feels too much like a life of Passover, if you know what I mean. (My family eschewed both rice and pasta/bread during that week. Yes, I always lost weight, but I was miserable.) Don’t know how you make it bearable…
BTW I had the most vivid dream last night about a kitten-heeled bowed pair of nude Louboutins last night!! It was insane. I woke up and expected to actually see them in my closet this morning! I’m still looking for my perfect pair of nudies for the spring. 🙂
Lucille was right! Good for you, sounds like you’re doing great. I’ve cranked up my exercise routine this past month. Am feeling more fit and my back stopped aching…
The New England Journal of Medicine 2009 study that tracked various diet programs over two years. (Most diet studies are only a year.) Conclusion: Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.
This is the much-quoted study that also says no one diet program is significantly more effective than another. May be some you like better and can stick with, but on one is a clear winner.
Eat whole food in the combination that works for you, and as Michael Pollen also says, “not too much of it”.
Totally crabbily: I do not enjoy people guests who will eat no carbs whatsoever. If one’s diet is that restricted, please eat at home. (Not addressed to you, Pseu, just a general rant.)
I’ve needed to eat high protein since I was in college, due to blood sugar swings. Not to say I don’t eat sugar, drink alcohol, eat bread. But I feed myself protein like medicine and I think that’s probably one of the reasons my weight has stayed reasonably stable enough over the years. If you don’t know the blog, Jan’s Sushi Bar, I suggest you take a look. She’s recently started eating this way, she’s a great cook, she’s funny, and her recipes are really delicious. Congratulations, Deja. My hat is off to you.
What worked for me was simply cutting out the extra 250-300kcal I munched every evening on the sofa, watching TV. The cookies, snacks, etc. sum up to at least 1kg/month!
I started a daily yoga practice last April. I didn’t intend for it to be daily, but it made me feel so good and was so much fun that it ended up being daily. I love it so much that I forget it’s exercise; I never think of it that way. My husband started yoga about four months later, and now it’s this new bond we share. It’s so much fun. My spine and joints don’t feel good if I go a couple of days without it.
I haven’t lost any weight, per se, but everything is smaller, tighter, and pulled in toward the midline. I have gone down two sizes in jeans in five months.
I’d recommend yoga for anyone and everyone.
I have a history of obesity since childhood. In 2005 I had weight loss surgery and lost 240 lbs. I still have to watch my weight–I’ve put on a few pounds in the last couple of years. In the whole process I learned a lot about the difference between what scientists say about weight and what people believe about weight. Calories in, calories out is an easy mantra but simply not true.
Whether one simply lowers their carbs, goes by Atkins, or South Beach, the high protein/low carbs does seem to be more effective in the long run than the high carb/low fat. And one tends not to be so hungry.
Good luck with your ongoing efforts to be healthy.
As always, I admire your elegant self disclosure and your ability to communicate and educate. I celebrate that you are feeling more healthy and vibrant. Bravo!
This sounds very similar to Fat Flush — low carbs, but plenty of fruits and vegetables. I was just remembering the other day how much more alert and clear-headed I felt when I was eating that way. The other thing is to not think of it as a “diet,” but a long-term change in the fundamental way we eat.
Congratulations on your success with this! I think there is no perfect way to eat for everyone, that each person has to find what works best for them.
For myself, I do try to say no two starches at a meal (the holidays throw that rule out entirely). And your grandmother definitely had it right with limiting the amount of what she ate. I think we need to learn to really taste and enjoy our food and be satisfied with less.
For myself I’ve noticed that by eating real foods (like butter, whole milk, good bread, quality meats, and a ton of fruit and veggies) I’m not only satisfied, but I actually am able to lose weight easily….and that was after switching from 2% to whole milk and using more butter in cooking. On top of that my health side (cholesterol, level of tiredness) has become amazingly great. But my familial history is one where this is the diet my genetics are used to using, and it’s what has worked out best for me.
So, with the weight loss, will you be showing more outfits? Because you always look so fabulous!
Martin was recently diagnosed with gout, so we switched to vegan as part of his overall gout treatment plan. We’ll so how this goes in terms of weight loss. He’s lost quite a bit of weight already, but that’s also because he’s avoiding alcohol. The diet is easy to maintain, at home, but I find that I cheat when we’re out or socializing with friends, and probably need to pay closer attention to portions. You can overeat on this diet too.
I lost a little initially, put some back on, and was doing better last week, then blew it this weekend visiting friends. On and on.
K.Line – this way of eating feels anything BUT miserly. I was happy to see your post and know there are some fellow travelers out there. I don’t like feeling restricted either, and honestly really don’t eating this way. Boredom is an issue sometimes, but that’s true for me no matter what I’m eating. I tend to get in food “ruts” and eat the same things over and over. If anything, this is making me seek out more variety on a daily basis.
Paula – that’s great that just a small change was able to be so effective for you!
Marsi – oh, I so wish I could find a way to get into yoga. I know I need the help with my balance and flexibility. But it seems like every beginner class in our area is offered mid-morning on weekdays, which doesn’t work for a working gal. I’ve tried the videos but am never sure if I’m doing it right or not. Great for you for adding this healthy practice!
Tabitha – I think different things work for different people. Cutting calories really didn’t do it for me unless I cut carbs. But you’ve sustained your weight loss for a long time, so you must be doing something right. And you still fit in the occasional bourbon, yes?
Blume – from what I remember, South Beach has specific percentages of calories from protein, fat and carbs that you’re supposed to hit with every meal. I’m not doing anything that structured. I know a lot of people have done quite well with South Beach, but it was too much calculating and planning for me.
1 cup – wow, that’s quite a weight loss! It sounds as though you’ve maintained the majority of it; that’s quite an accomplishment!
Genuine Lustre – is primal eating like Paleo? Whatever it is, sounds as though it agrees with you! Good luck with it.
SarahN – it’s true that portion sizes matter too. Good for you! I think hunger is a complex issue, which I may post more about later. I was almost *always* hungry on WW, no matter how many veggies I filled up on. I agree that a little bit of the right kind of hunger is a good thing.
lagatta – I don’t worry about balance with each meal so much (South Beach) as over the course of a day. Tonight for dinner I’m having an artichoke (with a little mayo, of course), which I always find quite satisfying. I do plan to add fruit back here and there; but for the first few weeks I found it more effective to go without.
Rubiatonta – I believe that everyone has a weight (or range) at which they look and feel their best, and it has nothing to do with what we’re told we “should” weigh. It’s so important to go by how we *feel*. I’ve read “Rethinking Thin,” but not the Susie Orbach book. Will add that one to my list.
Rita – I’ve been reading Dr. Eades’ blog lately, and they certainly do make a good case! I’ve never had bad “numbers” (BP, cholesterol) but it will be interesting to see if they’ve changed for the better when I have my checkup in a few weeks.
Artful Lawyer – it sounds as though you’re a vegan, then? I always thought that beans were a good source of protein and fiber. I guess any food that’s in an overly processed form is not the best for us.
Aunt Snow – actually, I don’t really restrict fats either, and according to what Taubes presents, fats aren’t the dietary villain they’ve been made out to be, except when eaten in conjunction with carbs. My portions have gotten MUCH smaller over the years, but it hadn’t stopped me from gaining weight until I shifted the percentages away from the carbs.
sisty – exactly. I don’t think of what I’m going as a “diet” so much as resetting my normal eating. I’m sure I’ll make adjustments but I believe that one shouldn’t adopt a regime to lose weight that can’t be maintained over the long haul.
hostess – yes, the thyroid issues can make it tricky. I had my thyroid removed 4 years ago due to thyroid cancer, and have taken synthroid ever since. They like to keep my levels a bit on the low side due to the cancer. I do think it makes ones metabolism a bit slower, definitely.
Kalee – I SO agree with you about eating Real Food. It’s so much more satisfying. And well done on your weight loss! I promise to show some more outfits.
😉
spacegeek – hahahaha! Passover, yeah. If I were eating matzohs with peanut butter for breakfast it would definitely feel that way. Nude pumps are a noble quest! I hope you find the perfect pair soon.
Susan Tiner – is the vegan diet helping with the gout? I’d really have trouble going vegan; I could probably give up the meat, but dairy, no way! Do you find that when you go to friends’ houses that they offer foods that you miss? Parties are always hard, so many yummy choices.
WendyB – Lucille was right about a lot of things! I think she had a healthy attitude about food, not too restrictive but definitely a believer in moderation.
Seattle Pastry Girl – thanks so much! I’ll come by shortly and check out your blog. Sometimes it really takes a conscious effort to focus on our own health and take steps in that direction. Good for you, and good luck with your journey in that direction.
Duchesse – to address your last point first, I think it’s a matter of politeness to shut up and eat what’s served when someone has been gracious enough to invite you to dinner. Doesn’t mean you have to clean your plate, but people have forgotten how to be good guests.
On the topic of studies, this is a really interesting lecture from 2010 on the results of the “A to Z” diet study conducted by Stanford University, which is believed to be one of the most comprehensive and with highest participant levels over time of any recent studies. It’s over an hour long but science/nutrition geeks like me might enjoy it:
http://tinyurl.com/cojp33
My own personal belief is that different things work for different people based on body chemistry, cultural factors and lifestyle. It’s just a matter of trial and error and tweaking until you find what works.
LPC – yes, I have the same issue. I figured this out a few years ago, and eat a bit of protein with every meal now. You’re probably right that eating this way and keeping your blood sugar stable has helped maintain your weight.
LBR – you’ve done so brilliantly on WW, you should be their spokesperson! The dreaded plateau’s happen to everyone. I’m sure you’ll soon be back in the groove.
Terri – from your pictures, I can’t imagine you have any weight issues! It’s probably never a bad thing to watch our sugar consumption, though.
Style Crone – thank you so much. You are too kind, and the support is greatly appreciated.
Rebekah – I do make an effort to buy organic and free range eggs, dairy and meats at home, though I could be more diligent. It’s harder when eating out though to know how the products were sourced. Thanks for the reminder, and I’ll be more conscious of this going forward.
I love stopping by your blog everyday for my French Fix. You surprise me daily with your postings. And this one today I think affects a great number of us. This past year I focused on things other than myself so 2011 marks my goal to be healthy again and focus on me. Thank you for your integrity and honesty when posting. On a lighter note, I passed on a Stylish Blogger Award to you via mine. Good luch with your progress.
For some of us this really is a lifelong issue. We have periods when it is a non-event (sometimes years), and then, with life’s changes (babies, dreadfully long hours of work, stresses, aging) – we find issues recurring.
I’m a big fan of the non-diet diet. All the years I dieted I always gained. When I stopped, and thought about eating well and not depriving myself of anything (in moderation), things changed.
That approach – and plenty of proteins (I love and need meat nutritionally), lots of salads and veggies and yes – fruits – along with the simple act of walking – all helps.
I also no longer set goal weights. I know what fits that I feel good in. I strive to wear what I feel good in and leave it at that.
The irony – I have lived and travelled in france for (dare I say it) more than 30 years. Every time I am in France, I eat well and lose weight. Every time.
Thanks for this post Deja – I feel that post Christmas my weight has been creeping up to the point that I don’t feel comfortable. I am going to check this one out… And congratulations too on your regime. x
I truly enjoyed Taubes’ book. I feel sure he is right and yet I too can’t lose weight when I eat the way he says( I can’t stick with the program). I have had great success with WW and with writing down everything I eat. I do think WW has become a way of life for me. Since the WW system change I eat less processed foods and more fruits and veg and I definitely have seen a stall in my weight loss( why????). I am in a two week stall and according to the hateful scale I gained 4 lbs. this week( I believe it is PMS related as I stick to my alloted points).
p.s. I love the comments as much as the post. you have such smart readers who have a lot to bring to the table on this topic.
Uh-oh, I just ate a handful of cookies. I have noticed though that when I can satisfy my sweet tooth with fresh fruit I feel infintely better.
I eat an adequate protein diet to support my lean muscle mass (1 gram of protein per 1 lb of lean muscle mass), lots of veggies, no wheat flour and little to no sugar. I have been doing this for over a month, and I can’t believe how much better I feel. I’m not hungry, not bloated/gassy, and have eliminated insomnia.
I think some of us are more sensitive to gluton and sugar than others, but anthropological evidence of protein-eaters and grain-eaters cannot be denied: protein-eaters had better muscle-mass ratios and less disease.
But, please oh please, source your protein from quality sources: grass-fed beef, organic chicken, etc. Diseased and stressed animals pumped full of antiobiotics and stress cortisol from inhumane treatment are worse for you than eating candy!
Big Little Wolf – I’m generally a fan of the non-diet diet too, which is why I think I have such a hard time with WW. I was a caught up in a terrible diet/binge cycle for much of my teens and twenties, and believe that my weight is probably higher today because of that. Now I feel as though I’m currently on a slightly more stringent version of the eating plan I’ll be following for the rest of my life. I truly feel so much better eating this way.
Semi-Expat – thanks! I’ll be interested to hear what you think of the book.
I have always had blood sugar issues with major spike/drops following high carbohydrate meals. That never stopped me from loving them. I do much better on Taubes plan but I have long known I needed protein at every meal, and have long loved vegetables in almost every form. Finding out I was celiac made the avoidance of carbs even easier as I get bored with rice and potatoes very quickly but I am not particularly fanatic about it, and I do enjoy carb-laden foods, they just aren’t the mainstays of my diet, more like the treats. I think my goal is to eat mostly nutrient dense foods and enjoy the others when I want them, but not rely on them for basic nutrition.
I agree- low carb and low GI is the key. Coupled with portion control and good genes. I cannot believe how obese society is getting and I really feel huge portions and exceessive carbs are the problem.
Mardel – your plan sounds very workable and sensible. I too had blood sugar drops following consumption of high carb meals, especially low-fat, low-protein mix. A few years ago I figured out that having some protein with every meal or snack *really* did wonders to keep my blood sugar more stable.
Faux Fuchsia – you’re so right about carbs, portions and genes. All three really do play a part. I SO wish I’d been advised to adopt a low GI diet when I was pregnant 14 years ago; instead it was all about low fat, low fat, low fat, and I gained SO much weight and had a very hard time losing it once my son was born.
I’m so happy you’ve found a regime that works for you. There’s no doubt that things have to change over time. When I was younger I just muscled through any digestive problems and kept on eating whatever I wanted. Now I’m much more conscious of how I feel AFTER I’ve eaten. The change I’ve made in the last year has been to increase vegetables and legumes. So I’m eating lentils like never before – throwing beans into dishes, and upping the vegetable intake. I’m also making bread – which I know sounds crazy – but I need carbs to feel full (lentils are good for that, too) and I just like to know that the bread is simple, has good stuff in it, not too much yeast and no extra sugars or chemicals. I’m going to post my bread recipe tomorrow. Anyway, I so admire your complete candor on your struggles here and your energy and determination to find a solution. You are just the real deal. Bisous.
L’age moyen – YES! How I feel after eating x or y has become so much more important to me, and has reduced my cravings for some foods in recent years. Pizza? Smells divine but I know it will give me serious heartburn. Donuts? I’ll be a shaking, headache-y mess in two hours.
I love lentils and legumes too. Once I start adding some carbs back, those will definitely be on the menu.