I Figured Out Why I Have Been 7 Pounds Away From Goal!


Look, I had blood tests and they came out good.  Because of eating according to the rules, I have low sugar levels (no diabetes risk), by cholesterol levels are fantastic.  I get more than enough iron and since I take a mineral supplement daily, all is well!

I eat really well.  I eat six protein based meals, every 3-4 hours.  I have four small portions of veggies a day, two small portions of fruits per day (and I stick to lower carb fruits like berries and citrus) and two measured out salad portions a day (about a cup of lettuce).  I am very good about this.

I avoid grains, sugar desserts, rice and even most beans.

I count carbs (between 50g and 100g per day).

I exercise about 10 hours per week.

I lost all of my weight and then after having to go on steroids for itching last January, I put a few pounds back on and I keep fluctuating between being 7-9 pounds more than I want to be (goal).  I look thin, but I want the cushion of not being at the far end of acceptable.

So, I was looking at ready-made portions at Lindora today.  I realized that my protein portions have creeped up over time.  I have been mostly eyeballing my protein and I haven’t been measuring every meal as much as I used to do it.

So, crash course for me and you on portion control: 

Meat is about 4 ounces.  3 ounces for beef.  Last night I ate a lean burger (without a bun, as usual).  But, it was TOO much burger.  It was 1/3 a pound.  That is about 5 1/2 ounces.  I should have eaten half of it and brought the other half home.  I am going to be more cognizant of this.  What happens when you do a diet long enough (a way of life), is that your eyes get big and you forget how small the portion has to be in order to stay thin.  This happens, especially if you eat out.  The portions are outrageous.  I could have had half of the beef and half of the egg in the salad and just eaten the other half today.


I have to eat less, more often!  6 times a day, 4 ounces, broken up!


You have to remember this!


Meat1-300x240  meat_serving

I am not fat like I was, but I don’t want to go back to fat either.  I am nipping this in the bud before it is too late.  I am sharing this with everyone because this is reality–this happens when you work on maintenance after a diet.

I have seen people who are hungry and overeat and don’t realize that they are eating the portion for two to three LARGER people.  Ordering a POUND burger AND fries–outrageous.  A 50-year-old man, not that active and not that tall–eating that much–it is just asking for medical problems.

Ordering a burger and a bag of fries, just for one person (especially an inactive female) –is fat waiting to happen. These people are all eating about 75g of carbs or more in one sitting.  But, I have to be aware that even if I eat meat, veggies and salad–if I overdo portion size, I might be having too many calories and messing up my own weight loss ability.

So, wish me luck on getting back to portion measuring and control.

Even Burger King Has Entered the Diet Low-Carb Ring

The news has been out for a few weeks now. Burger King now has new lower fat, lower calorie fries.


In light of the rising rates of obesity worldwide, Burger King’s “Satisfries” can be munched on for 20 percent less calories than normal fries, and 40 percent less fat. In addition, the snack contains 30 percent fewer carbohydrates than competitor McDonald’s french fries.

Burger King’s Chief Marketing Officer, Eric Hirschhorn, told the Huffington Post:

“You live in Manhattan and might be having a kale smoothie on your way to work this morning. But a lot of people don’t even know what kale is, and if they do, they don’t want to eat it. You have to give people what they want.”

If you want to order the Satisfry, you will need to pay 20 – 30 cents more. Children can have the substitution for free.

Despite claims that the Satisfries are better, here are the nutritional counts:

Calories. 340. Protein. 4g. Carbohydrates. 51g. Sugar. 0g. Fat. 14g.

51g of carbs in a bag of fries is good? If I can only have between 50 and 100g of carbs a day to lose weight, then a bag of fries is pretty much IT for the day! But, the protein is only 4g and I need 6 protein meals throughout the day, so this is NOT a diet food.

Rule of thumb. Want to lose weight? Avoid root vegetables. They are loaded with carbs and sugar.


If you are stuck going to Burger King–

Here are some of my recommendations for Burger King Low-Carb dinner choices that are lowest in carbs. Please note….no bun, hardly any carbs. The Low-Carb Whopper has 3g of carbs and the Low-Carb Jr Whopper has 1g of carbs (because there is NO bun!)

Low-Carb Breakfast Choices

Breakfast Bowl: Serving Size: 1 bowl, Calories: 540, Fat: 42g, Carbs: 17g, Protein: 24g

Breakfast Muffin Sausage Egg Cheese W/o Bread:
Serving Size: 1sandwich, Calories: 270, Fat: 22g, Carbs: 2g, Protein: 15g

Breakfast Sausage Burrito – No Tortilla:
Serving Size: 1 Burrito, Calories: 170, Fat: 14g, Carbs: 2g, Protein: 10g

Breakfast Bowl (Eggs and Sausage Only) –
Serving Size: 1 bowl, Calories: 270, Fat: 21g, Carbs: 3g, Protein: 13

Breakfast Muffin Sandwich Without English Muffin
Serving Size: 1 sandwich, Calories: 268, Fat: 25.9g, Carbs: 0g, Protein: 15g

Breakfast Muffin Sandwich: Sausage, Egg and Cheese – No Muffin
Serving Size: 1 sandwich, Calories: 270, Fat: 22g, Carbs: 2g, Protein: 15g

Breakfast Bacon: Serving Size: 1 Serving, Calories: 40, Fat: 3g, Carbs: 0g, Protein: 3g

Breakfast Muffin-bacon Egg & Cheese
Serving Size: 1 Muffin Sandwich (131g), Calories: 250, Fat: 11g, Carbs: 22g, Protein: 14g

Breakfast Muffin Without Muffin
Serving Size: 1 sandwich, Calories: 290, Fat: 25g, Carbs: 2g, Protein: 12

Breakfast Ham
Serving Size: 1 Serving, Calories: 35, Fat: 1g, Carbs: 0g, Protein: 6g


Buyer beware, stay away from the fries, shakes and buns. Then, you could be eating low carb. Always look at nutritional information.

You Might Be Fat Because of Label and Size Trickery

I have written before about portion control.  It is important to know that since the 1950s, people have been doubling in size, but that is because portions have doubled in size.

And the food industry does a great job of hiding facts and they have been tricking you into eating TOO MUCH FOOD!


I had a client come to my office with a 15 ounce large bottle of Green Machine Naked Juice (GMO fruits, company owned by Pepsi) and he attempted to drink the entire thing himself.  The bottle had at least 5 or 6 small servings for a family at breakfast and because it was in a bottle, he thought he should drink it himself.  You have to be careful reading labels.  This is what the label says:

1 cup is almost 30g of sugar (almost 8 sugar cubes) and almost 35g of carbs.  No wonder diabetes is on the rise.

Stick to cup-sized portions.  Get out a measuring cup and get accustomed to the size of it.



So, do you know how much is in a cup?  Most people don’t.  A cup is 8 ounces.  How many ounces are in the bottle?  15 ounces!!!!!!!!!!!!  (some of the other Naked Juice drinks are even worse!)

So, if you DOUBLE the amount of nutritional information if you DRINK THE WHOLE THING, then you will realize that you are actually drinking almost 60g of sugar (about 16 sugar cubes) and almost 70g of carbs–about as much as you want for the whole day if you don’t want to maintain or lose weight.

I have seen many people drink these whole bottles as one meal.  You need to look at your labels!  You could have had a whole plate of spaghetti and meatballs instead and liked it better!

The standard serving for soft drinks is one cup – 8 fluid ounces. But most cans sold in vending machines are 12 ounces. Bottles drinks often come in 20 ounce portions, all for consumption by a single person.  That is just way too much in one go.  We are eating too much, drinking too much.

At Starbucks, the portion sizes are not only skewed to large, the names are confusing as well: Tall (12 ounces), Grande (16), and Venti (24).


It gets even harder to order the smaller options when you do the financial calculation – the larger portion almost always is cheaper per ounce than the smaller one.

What to do when you’re eating out?

  • only eat 4 ounces of meat (a palm-sized amount), a cup of vegetables, small salad size.
  • serving
  • Ask for a take-out container and put your food in there even before you start to eat so you won’t be tempted to keep eating.
  • ask your server / waiter what the portion size is for the dish you are ordering
  • order the smaller option (including kid sized portions, which are the right size for an adult in the first place)
  • share your dish with your dining partner
  • drink water – no serving size limit!
  • I don’t do pasta, but if you do, remember what a cup looks like!  (and it is about 43g of carbs!  That is a lot and it is just a cup!
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  • portion-plate