Fat fast

So to kick start your lazy metabolism and after at least a month of doing LCHF, you can consider doing a FAT FAST… Basically you consume only 1000 – 1200 calories a day made up of 6 x 200 calorie meals of 90% fat.  This gets the sloppy metabolism into fat burning gear – a good tool to use if your weight loss is sluggish.  After slow weight loss, my sister has started a fat fast, so I am very interested in what happens. I may go on one myself, but will see how the weight loss goes in the next week.  Here is an interesting link around the fat fast: http://www.grassfedgirl.com/how-to-do-a-fat-fast-and-book-review/

So far, in six weeks, DH has lost 6.6kg and I have lost 5.2kg.  I love to equate this to 10 blocks of butter! Still a long way to go. But my measurements were very encouraging! Have lost a total of 33cm all over my body, most significant is a 12cm loss off my waist! Yah!

Looking forward…when we have reached the ideal weight, I will be tempted for sure to start baking using paleo / lchf ingredients like nut flours etc.  I read this interesting article about being aware of the pitfalls of getting too good at Paleo – must remember this when I get there… http://www.humansarenotbroken.com/youre-getting-too-good-at-paleo/

And now onto Atkins… So all along I have been avoiding researching Atkins as part of the appeal of LCHF was that it is a non-regimented diet and basic principles apply.  However, I now realise that this is true for beginners, however it is not a one size fits all way of eating…at all.  And so some theory does need to be read so one’s approach can be tailored to be effective.  And yes, calories / energy / protein ratios / fat ratios all come into play.  So “The New Atkins New You” book is actually a great read…to help you do just this. I have it on kindle, but would prefer a hard copy actually so I can make notes and refer to pages quickly when I need answers…And the diet is basically LCHF now – not high protein like most people believe…full of interesting and helpful info…a recommended read!

 

 

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Damn scale!

Okay, so we have an abberating scale! Seemingly you get what you pay for? I bought it from Dischem for R180 and was assured it was a good one. Well, the reading changes when you move it to different places…which is okay as I get that wooden floors have give vs tiled floors, but today, it gave different readings in the SAME PLACE! Seriously is it trying to mess with my mind?? WTF?

Took the weight reading in the middle range and if we can believe this, I have lost almost another kg and DH nothing. So all in all, he has lost 5.8-6kg and me 4.5-5kg in the month since we started. Not too bad. I stalled last week and it looks like DH has stalled this week. I am tempted however to go buy a more pricey scale?!

And we are measuring tonight – so will post the cm loss tomorrow. I am sure we have lost good cm’s! My sis has not lost again this week – WHY???? Will be chatting to her tonight to try figure it out.

I made no almond bread this past week and am trying to keep dairy down. Apparently the milk sugar in milk, cream and even cheese can affect your insulin levels which mess with weight loss, so if you are stalling, you need to cut out dairy and limit nuts as they are so high calorie and it is easy to overeat on these. So am trying to keep this in check.

There is also an approach called the fat fast, where you only eat 1000 calories of mostly fat for a few days to seriously kick start your fat burning metabolism which can re-start weight loss and get you into nutritional ketosis again. Might try this if we stall again.

If I can maintain loss like we have been making without too many stalls, it should take 5-6 months to reach our goal weight – I am giving it the year!

Aaaaargh

No loss this week!!!??? But why? I didn’t think I would plateau so soon. Okay maybe I am over-reacting, but still it sucks to not lose anything. So now I am starting to research the why’s… My sis is as equally frustrated as it looks like she has even put on 0.5kg!? Is it just our bodies adjusting???

Found this in my inbox this morning…go figure… http://www.carbsmart.com/fat-fast-cookbook.html?utm_source=andrew-fat-fast-cookbook-graphic&utm_medium=Email&utm_campaign=20130207

It is an ad off the carb smart site about a book called Fat fast recipes – asks if your low carb diet weight loss has slowed down and suggests the answer is in eating MORE FAT. Maybe we have the ratios wrong? Should I cut down on protein? And nuts? And dairy?

Off to google.

DH of course has lost 1kg and is now beating me by a 2kg loss – typical men!

An interesting post from a low carber dr’s blog…similiar question to mine… http://drjamescarlson.blogspot.com/search?updated-max=2012-09-12T18:01:00-07:00&max-results=7

He says cut out the berries – specifically strawberries…up the fat…

Here is some more interesting info…not sure of source as I got it from a blog who also didn’t know source lol:

It has to do with your body wanting to keep you from getting dehydrated…

“From tracking a *lot* of people who become assimilated into the lowcarb lifestyle (hehe…resistance is
futile!) a pattern emerges….

the 2 week induction is pretty heady…weight lost just about every
single day, enormous and unbelievable amounts of weight loss are reported.
This is often followed by complaints that weight loss “stalls” or that
the rate drops to only 1 pound per week. (if that).

Many people just don’t know that fat-loss …the actual goal when on a
weight-reduction” diet, is rate-limited. In other words, the human
body has factors that prevent more than a certain amount of fatty-acid
release from storage…and even more factors that prevent those released
fatty acids from being used up instead of stored back into the fat
cells.

A priority of the human body is survival. Anything that threatens its
survival results in the cascade of events to maintain the previous
status quo. Water fluctuations are one way the body does this.
OK…so you done good on Atkins’ during induction…lost 10 pounds the
first 2 weeks.

Maybe 7 the first week and 3 the second. But, whoa!
Weeks 3 and 4 there is NO loss! And weeks 5 and 6 is only 1/2 pound
each! So… what gives?

Initially, the body jettisons the water attached to the glycogen stores
that we diligently deplete to get into ketosis…this accounts for
about 3-5 pounds of water.

In addition, muscle stores of glycogen are not
being replaced when used…which will account for the rest. All in
all…MAYBE 1/2 pound of fat was metabolized during the first week… and
MAYBE 1/2 pound of fat was metabolized the 2nd week. Of that 10
initial pounds, only 1 pound was fat and 9 pounds water…

The body senses this lack and sirens start shrieking:
Warning! Warning! Losing water… new thing…got to get back to the
status quo! Brain tells body to produce and release that vasopressin
antidiuretic hormone….more water is retained, and no weight loss
noticed.

Fat loss is still occuring, MAYBE even 2 pounds per week, because
ketosis is firmly established and appetite supression is in
effect…but water retention is hiding that continuing fat loss.

The body is
preventing dehydration with this mechanism, and that’s a *good* thing.
From the perspective of the scale, it can be discouraging.
Which is why the mantra: Water retention masks fat loss (repeated
frequently to oneself ) is helpful.

Water retention will mask ongoing fat-loss for as long as the body
retains the water. We can combat this by drinking more water…but we
aren’t going to totally overcome this mechanism during the initial
water-loss phase of the Atkins diet.

By weeks 5 and 6, things start to get back in balance, and the scale
will begin to reflect the true fat-loss…which, as mentioned before is
rate-limited.

Individuals vary, but max weight loss runs about 2 pounds per
week…under extremely optimal conditions… or 1% of body weight.(whichever is
the lower number)

Take-home message: Even when the scale is in a stall, fat loss can be
occuring. Don’t use the scale as an excuse to undermine your progress
Hope this can shed some light for you as well!”

3.8kg down so far…

Or 5kg if you count when I actually started in my mind to change our eating habits. From when we officially started however I have lost 3.8kg, my DH 4.5kg and my sister 4kg.

Yeeeha.

In my quest to gain understanding and knowledge on this LCHF way of life, I went to see a CT dietician who is according to blogs and google affiliated to the LCHF movement in SA. I was slightly dubious from the get go, as I said “I have come to you as I need to discuss LCHF in detail” to which he replied “what is LCHF”…mmm. But, when I said low carb, high fat, he immediately engaged and offered some additional advice, support and the assurance that we are to keep doing what we are doing as we are doing great.

It was good to bounce off some of the questions I had about the eating plan and to discuss the disparity between the diet priniciples and medical aid benchmarks. We did my Discovery VNA which made me appear as if I was eating a pathway to heart disease for sure – they cannot accept LCHF as it is in complete contradiction to current medical norms. If you eat high fat = you get high cholesterol = you die from heart disease. He did ask if heart disease runs in the family as genetic cholesterol issues can worsen on LCHF. I must go for a benchmark cholesterol test to see where it is. If you are not 1 in 200 who should watch their cholesterol, then your levels should be just fine on LCHF. Here is a really interesting link to more info on this… http://www.marksdailyapple.com/cholesterol/#axzz28t7z8Rdo

He took my Body Composition Report which showed that I have 38.2% body fat. I need to get this down to 27. According to his scale I was a kg lighter and should lose another 19kg to get into my recommended mid-range weight. 22kg to the low-end of the recommended weight for me at my age. So if I adjust my target, I only have 19-20kg more to lose and not the 25kg I thought. I asked what I should do if I plateaued and he said I can pop in for a follow-up to discuss if need be then – great!

It was a worthwhile trip if only for the assurance and support. A visit to Tim Noakes may also be worthwhile if we stumble, but in the meantime, we will keep going as we have been.

As far as I have read, if you stop losing weight you need to add in some more fat, drop protein possibly as excess can be converted to glucose and stored and limit diary and nuts as they do in the induction phase of Atkins. See interesting info here http://www.carbsmart.com/how-to-add-more-fat-to-your-low-carb-diet-for-nutritional-ketosis.html

And more here… http://www.carbsmart.com/my-5-low-carb-mistakes-and-how-nutritional-ketosis-rescued-me.html