Brief Answer:
Hello I am here to help you and I understand your frustration

Detailed Answer:
Hello, I am going to review your case files that you sent me. In the meantime, I see these things right away:

The first thing I see on your menus is that there are no portion sizes on your menu plan. Do you weigh and/or measure your foods? If so, can you try to resend your food diary with amounts.

One food holding your weight loss back is the rice consumption. How much do you think you eat in one day of just rice? Did you know that just 1/4 cup of rice has as much starch as a slice of bread? Easy to overeat calories.

Also, there are many sauces in your meal plan. Sauces can get out of hand portion wise and tend to be high in calories as well. Your meal plan lists a few sauces, did it come with low calorie recipes for those sauces?

Eating fresh fruit, such as two servings per day is good. Your hydration looks excellent. I suggest green tea as it increases your metabolism.

I will be here later today and will go over further your diet that you have sent me
but please provide:
exercise plan, do you take pulse
Need to know portion sizes as how can you count calories if you don't know how much you are eating?
Please provide list of medications, health condition and any labs you may have.
Also, detailed exercise plan

Thank you so much for coming to HCM and consulting at my virtual clinic here.

I will get you back on the right track! XXXXXXX Shattler, MS,RDN

---

Brief Answer:
I have been awaiting your reply

Detailed Answer:
I looked over your case in detail while traveling yesterday. I need to clarify my comment on portion sizes;
If you are having pre-delivered meals you never get a chance to learn what portion sizes are or look like as you cannot live on pre-made meals the rest of your life. So, by not being taught how to eat for your lifetime instead of eating on "diets" and losing weight and then re-gaining and continuing on this cycle , you never learn yourself such as when you go out or even at home, how much should you eat, for example. I knew you were getting portioned meals and it teaches you nothing about how to eat for your life if the portion sizes are not on the menu and you dont learn how much you are eating.

That leads me in to the comment I made on rice. Please, just measure out 1/4 cup of cooked rice. Look at it on a plate. That is about 80 calories, 15 gram carbohydrate and not complete protein all by itself. I am very suspicious that you may be getting too many carbohydrates from the rice both carbohydrate-wise and calorically speaking.

One would think you would lose weight on 1400 kcals per day. But, you are only eating that for part of the week. I have heard of these types of diets. Seemingly easy, but results are not long term.

Your exercise routine should include 5 min warm up and cool down as you know, and heart rate needs to be kept in target heart range for 20-30 minutes with a target heart rate of 220-31=113 - 132 beats per minute with the lower end burning more fat and the higher end for cardio fitness.

To lose just one pound per week of body weight you need to subtract 500 calories per day from your maintenance calorie level. That is EVERY day, 7 days per week. One would think you would have lost weight from what you hav told me but here are the problems:

1. Your Resting Energy Needs without exercises are 2,083 and with exercise may be as high as 3,000. I am thinking your metabolism might be runnng slow, and you are "blowing it" on the weekends. Let us see if we can turn this around.
2. Exercise as I said for 30 continuous minutes at a time keeping your heart rate within the range I specified. I am just happy you are exercising.
3. No longer do you have "free" days on the weekend. And, if you want to eat low carbohydrate, you cannot eat all you want of rice. You need to stick to 1400 -1500 calories, everyday, no vacations.
4. Try fasting once per week to fool your metabolism
5.Green tea 3x per day to increase your metabolism.
6. You are possibly low in vitamin D. Suggest 1,000 IU per day.
7. Have your thyroid checked.
8. If you stick with your current plan, then no free days and take suggestion of fasting one day per week.
You meal plan does not look nutritionally balanced, did you get a print-out of the nutritional value and what you need to supplement on this plan?

Please read these suggestions over and query back if need be. In summary, your problems are primarily your free weekends. Long term, you will need to learn portion sizes. My best wishes for your success and I am here if you have further questions. XXXXXXX Shattler, MS,RDN

---