No Fail Fat Burning For Women

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  • Ok, having some strange health episodes bumped me off track and so I am back to day 2. We obviously aren't mean to track calories doing this, but - to Karen G - I noticed you said you averaged 1400 calories a day, and what struck me as peculiar was not that you are doing this, but that no one said that this is too few calories... is it?? I know its not something to consciously track but I have been noticing that I feel like I struggle to stay above 1200 calories - i do it, but im often just dousing everything in fat and eating when im not hungry. I have been struggling with chronic fatigue, and when you wake up at noon and go to bed by 11 its HARD to eat enough! I am prone to under eating already, and if i listened to my body I fear I would become calorie deficient quickly. But i also understand that to a degree calories do matter, and I was wondering if anyone had a bottom line of calories to hit - most diets prescribe a minimum of 1200 but for our purposes that still seems too low - doesnt it? I was thinking 1600 - 1800 an appropriate range - i am 5 4 - does that seem okay? 


     


    also, I mentioned to my doctor - who studied with atkins, and is pro low carb - that I dont get 100 g protein a day and she thought that was pretty bad. opinions? what do you guys think? I dont understand how to hit that number when i cant eat dairy or eggs, especially with the intermittent fasting format of eating. its just SO much MEAT!


     


    sanssoucish - make sure that you take some hip/thigh/bust/arm measurements! the scale is not your friend for reliable feedback...


     


    Marie - I was wondering if you are doing anything other than Skye's protocol for your adrenals. I just got some adrenal testing back and found that my cortisol was way up. have you found relief from anything in particular? have you seen any improvement so far? My doctor has me taking adaptogens like ashwaganda and a few other things, and i am noticing some relief already. 


     


    stay strong ladies :)


  • skye - I have been unable to workout (I still get on a powerplate for fifteen minutes and walk at least 1 mile - neither for weight loss, but still movement)


    I am on day 2 of carb depletion and not sure I will be able to workout for a bit. If not engaged in any form of strength training during the initial ten days, do i extend the carb depletion or will ten days still suffice? Can i skip the initial workout, and workout on days 5 and ten? resuming the plan as normal? 


     


    Thanks are all the awesome words of wisdom and encouragement, skye! 



  • Ok, having some strange health episodes bumped me off track and so I am back to day 2. We obviously aren't mean to track calories doing this, but - to Karen G - I noticed you said you averaged 1400 calories a day, and what struck me as peculiar was not that you are doing this, but that no one said that this is too few calories... is it?? I know its not something to consciously track but I have been noticing that I feel like I struggle to stay above 1200 calories - i do it, but im often just dousing everything in fat and eating when im not hungry. I have been struggling with chronic fatigue, and when you wake up at noon and go to bed by 11 its HARD to eat enough! I am prone to under eating already, and if i listened to my body I fear I would become calorie deficient quickly. But i also understand that to a degree calories do matter, and I was wondering if anyone had a bottom line of calories to hit - most diets prescribe a minimum of 1200 but for our purposes that still seems too low - doesnt it? I was thinking 1600 - 1800 an appropriate range - i am 5 4 - does that seem okay? 

     

    also, I mentioned to my doctor - who studied with atkins, and is pro low carb - that I dont get 100 g protein a day and she thought that was pretty bad. opinions? what do you guys think? I dont understand how to hit that number when i cant eat dairy or eggs, especially with the intermittent fasting format of eating. its just SO much MEAT!

     

    sanssoucish - make sure that you take some hip/thigh/bust/arm measurements! the scale is not your friend for reliable feedback...

     

    Marie - I was wondering if you are doing anything other than Skye's protocol for your adrenals. I just got some adrenal testing back and found that my cortisol was way up. have you found relief from anything in particular? have you seen any improvement so far? My doctor has me taking adaptogens like ashwaganda and a few other things, and i am noticing some relief already. 

     

    stay strong ladies :)

  • Hello Skye!


     


    A question:


     


    I have been fairly strictly BP for many months.  Totally fat adapted, mostly in ketosis, and doing well.  The one thing that often slips due to time and travel is my work outs.  For example, today I was able to go to Pilates class, and do a little -- but I wouldn't consider it a 'high intensity' work out.  Still, should I re-feed on such days, but a little bit?  Like having a little carbs, but not enough to kick me out of ketosis?  Does that do any good?  Like half a sweet potato or a little bit of squash, or a touch of white-rice sushi?  Would that do anything for leptin levels and for spiking insulin, or are re-feeds always to be a big affair?  Or, when I haven't had a full-on intense work out, should I just not re-feed at all but just have some protein?


     


    Any suggestions would be helpful.


  • Whiteelephant921....no, i havent done anything more than skyes basical protocol at this point. If i run into roadblocks, i will likely try some kind of adrenal support supplement.

    I also have a question about "counting". Not so much about counting calories, but whethwr or not i should be tracking carbohydrate grams. In skye book it says if you go over 30 grams of carbs on non refeeding days, then u need to start back at day #1. But how would i know if i went over 30 carb grams if i am not counting anything? Is it just assumed that if you stick to the plans food choices and dont deviate, then it would be hard to go over 30 grams of carbs per day? And is that net carbs or not ? I think on days when i eat an avocado and a protein shake with cacao powder and eat lots of veggies, that i could be over 30 carbs....especially if not talking net carbs.


    Anyway...my update is that i am still hungry often. It is day 8 for me. Weighed myself today and no weight loss. Havent measured body fat. Will stay the course!
  • Good question Marie...I haven't been counting carbs either, and I do like my veggies so I hope I'm not exceeding 30 grams. I am eating a lot more meat, protein and fat than I normally do and so far it does seem to be working. I need to find a reliable way to measure my body fat since that's the number that's most important to me...I may need to buy a scale that also measures body fat. 


    whiteelephant 921 - have you tried meeting some of your calorie needs with shakes including collagen powder or whey powder? That might help make it easier to get up to the calories your doctor is recommending for you




  • Ok, having some strange health episodes bumped me off track and so I am back to day 2. We obviously aren't mean to track calories doing this, but - to Karen G - I noticed you said you averaged 1400 calories a day, and what struck me as peculiar was not that you are doing this, but that no one said that this is too few calories... is it?? I know its not something to consciously track but I have been noticing that I feel like I struggle to stay above 1200 calories - i do it, but im often just dousing everything in fat and eating when im not hungry. I have been struggling with chronic fatigue, and when you wake up at noon and go to bed by 11 its HARD to eat enough! I am prone to under eating already, and if i listened to my body I fear I would become calorie deficient quickly. But i also understand that to a degree calories do matter, and I was wondering if anyone had a bottom line of calories to hit - most diets prescribe a minimum of 1200 but for our purposes that still seems too low - doesnt it? I was thinking 1600 - 1800 an appropriate range - i am 5 4 - does that seem okay? 


     


    also, I mentioned to my doctor - who studied with atkins, and is pro low carb - that I dont get 100 g protein a day and she thought that was pretty bad. opinions? what do you guys think? I dont understand how to hit that number when i cant eat dairy or eggs, especially with the intermittent fasting format of eating. its just SO much MEAT!


     


    sanssoucish - make sure that you take some hip/thigh/bust/arm measurements! the scale is not your friend for reliable feedback...


     


    Marie - I was wondering if you are doing anything other than Skye's protocol for your adrenals. I just got some adrenal testing back and found that my cortisol was way up. have you found relief from anything in particular? have you seen any improvement so far? My doctor has me taking adaptogens like ashwaganda and a few other things, and i am noticing some relief already. 


     


    stay strong ladies :)




    White elephant.  You have to count if you want to know how many carbs you are eating . I use Myfitnesspal.  To calculate my TDEE (total daily energy expenditure), I use the Miffin St. Jeor formula http://www.calculator.net/calorie-calculator.html.  TDEE takes into account your level of activity.  I'm short and my TDEE is only 1350, so I don't have much room to slip and it is easy to let an extra 200 calories in without noticing.  However what I can tell you is that with IF rather than 5:2 (which is what I was doing before), I'm eating about 1000 calories more per week yet I'm losing more, albeit slowly.  Not sure I can get my head around that yet, but there you go.


     


    On protein intake, there are alot of different calculations depending on your activity level, ie the more muscle you are trying to build, the more protein.  The one I have seen quoted most is 0.8g per kg of body weight to 1.5g per kg if you are very fit.  Others calculate it based on lean body mass and not everyone will know that number.


     


    I see you asked Marie about adrenals.  I have to say that pink salt seems to be working very well for me.  It's now part of my daily routine and it is helping to keep things moving.....  :wink:  :wink:  :wink:

  • Karen GKaren G
    edited October 2014

    Small update from me.  It's day 10, but I can't carb re-feed yet because I have had a couple of days over 30g of carbs and one glass of wine, so I need to go all the way to Sunday.   I have lost two pounds in 7 days (I didn't weigh until last Weds).  I'm ok with that because I'm a slow loser, post menopausal and this is a faster rate than fasting.  There has been no change in my BF %. Ave calories 1255, just slightly under my TDEE ave fat 107g, ave protein 49g and ave carbs 22g.  




  • Powerful post there Skye, thanks! You are right, we have all done harder things in life than not eat chocolate or not drink wine. I had my first alcohol free weekend since who knows when this weekend in preparation for the 21 days ahead, and I survived it! Soda water and lime, and having a few laughs did the trick.




    Good for you, Cocoa! So proud of you! We gotta stand up for our best selves first before we think anyone or anything else in the world's going to do it for us! Way to be an advocate for yourself! Boom!

    No Fail Fat Burning for Women available on Amazon now!

    Find out how I hacked my way to health, conquered PCOS, endometriosis, and lost 15% bodyfat in my forties.

     

     

     

  • edited October 2014

    Hey gang-


    I'm trying to catch up with all the posts but will be on a bit of travel and digital detoxing. We all gotta figure out what works best for us but please remember that as far as my method goes (and yours may be different and work for you) there is NO CALORIE COUNTING. Let's keep this as simple and sustainable as possible because it is. Stick to the foods listed and your body will recalibrate. Keep it high fat, moderate protein and minimal carbs. I feel like we're getting hung up on numbers. 30g of carbs is a ballpark. How we respond to net carbs is different for all of us and where we are healthwise.


     


    ABOUT CALORIE RESTRICTING AND CALORIE COUNTING


    Remember the first goal is to get our systems healthy and out of metabolic derangement. Stick to the foods listed and protocol and everything else will follow. Calorie (read: nutrient) restriction throws your hormones into further derangement for the long term. It also raises cortisol levels causing you to hang onto, and gain weight. When you do this, you are sending a message to your body to preserve body fat. Again, you need to figure out what works for you. Calorie restriction/calorie counting will not help you achieve optimal results here. A great book to check out about the foggy science of calorie counting is aptly titled  The Calorie Myth  by Jonathan Bailor.


     


    John Kiefer also writes:


     


    The age old practice of counting calories seems to be a veritable rite of passage for those serious about weight loss. But we're not here to simply lose weight; we're here to strip fat, and like many other accepted norms, we're casting aside the ritual of calorie counting. Ignoring the establishment is not done lightly: the idea behind counting calories actually violates the laws of physics.


     


    Keeping an accurate count of daily calories makes sense only if the body gets the same amount of energy from 100 calories of carbohydrates as 100 calories of fat as 100 calories of protein. But it doesn't. Because food requires energy to process, some of the ingested calories get wasted. Eating 100 calories of fat leaves your body with only 97 calories by the time it's finished processing; 100 carb calories leaves the body with 93 calories to use; 100 calories of protein gives the body only 70 calories. For perspective, two meals, one high in carbs and the other high in protein, could both contain 340 calories according to labels. As far as the body's concerned, the high carb meal delivers 316 calories, but the high protein meal only makes 238 calories available.


     


    Even if you want to go through the calculations, making all the necessary adjustments for each nutrient, your arithmetic won't always add up. Not only do different nutrients provide differing calories from those listed on labels, sometimes the same nutrient can provide differing calorie counts. While in many situations fat only supplies 9 calories per gram, there are times when fat supplies up to 11 calories per gram. Just like a car achieving 18 mpg for in town driving and 26 mpg highway driving, the body runs more efficiently at times and gets more distance out of food. Unfortunately, there's no practical way of knowing when your body's being more efficient.


     


    The human body is just too adaptive, too efficient and too unpredictable to count calorie usage accurately. It's extremely naive to believe that counting numbers on the back of a cereal box is enough to predict how one of the most complex machines in the world is going to respond - although many health and nutrition experts still insist.


    No Fail Fat Burning for Women available on Amazon now!

    Find out how I hacked my way to health, conquered PCOS, endometriosis, and lost 15% bodyfat in my forties.

     

     

     



  • Small update from me.  It's day 10, but I can't carb re-feed yet because I have had a couple of days over 30g of carbs and one glass of wine, so I need to go all the way to Sunday.   I have lost two pounds in 7 days (I didn't weigh until last Weds).  I'm ok with that because I'm a slow loser, post menopausal and this is a faster rate than fasting.  There has been no change in my BF %. Ave calories 1255, just slightly under my TDEE ave fat 107g, ave protein 49g and ave carbs 22g.  




    that's great Karen.  Congratulations on your weight loss thus far.  I think 2 lbs in a week is fantastic!  



  • skye - I have been unable to workout (I still get on a powerplate for fifteen minutes and walk at least 1 mile - neither for weight loss, but still movement)


    I am on day 2 of carb depletion and not sure I will be able to workout for a bit. If not engaged in any form of strength training during the initial ten days, do i extend the carb depletion or will ten days still suffice? Can i skip the initial workout, and workout on days 5 and ten? resuming the plan as normal? 


     


    Thanks are all the awesome words of wisdom and encouragement, skye! 




    Don't worry about the exercise. Do it when your body's recovered. Keep your food intake clean. You got this!

    No Fail Fat Burning for Women available on Amazon now!

    Find out how I hacked my way to health, conquered PCOS, endometriosis, and lost 15% bodyfat in my forties.

     

     

     



  • Small update from me.  It's day 10, but I can't carb re-feed yet because I have had a couple of days over 30g of carbs and one glass of wine, so I need to go all the way to Sunday.   I have lost two pounds in 7 days (I didn't weigh until last Weds).  I'm ok with that because I'm a slow loser, post menopausal and this is a faster rate than fasting.  There has been no change in my BF %. Ave calories 1255, just slightly under my TDEE ave fat 107g, ave protein 49g and ave carbs 22g.  




    Great work, Karen! As you already know, the first part of weight loss will be the water weight. And that's nothing to shirk at because it's the first thing that needs to happen and lets you know the carb depletion is working. The fat burning will commence thereafter as long as you stay 100% committed to the plan. I am a little concerned you're not getting enough to eat. I absolutely put no stock in calories but that's a pretty low number. You know what's best for you. Keep on rocking.

    No Fail Fat Burning for Women available on Amazon now!

    Find out how I hacked my way to health, conquered PCOS, endometriosis, and lost 15% bodyfat in my forties.

     

     

     

  • Thanks Skye.  I'm eating more that I normally do - this is alot for me.  I read your post on calories and whilst I do agree, to begin with if we are to know what 30g of carbs looks then surely we have to count at least at the beginning until we get the hang of it!  Am I missing something?  You seem quite strict on 30g of carbs or less during the first 10 days so therefore you have to count.




  • Yes, but your cal total is based on if you are just lying still 24hrs/day which you aren't, just by looking at your macro totals you run dangerously close to losing muscle more than fat, you may become smaller but it's "skinny fat", you could offset this by raising your protein to at least maintain muscle tissue and drive metabolism.




    Thanks Jason.  It's a TDEE calc not a BMR calc (which is lower).  Am I misunderstanding you?



  • Yes, but your cal total is based on if you are just lying still 24hrs/day which you aren't, just by looking at your macro totals you run dangerously close to losing muscle more than fat, you may become smaller but it's "skinny fat", you could offset this by raising your protein to at least maintain muscle tissue and drive metabolism.




    Hi Jason!


     


    May I ask how you determined that from her macros? 

  • edited October 2014


    Thanks Skye.  I'm eating more that I normally do - this is alot for me.  I read your post on calories and whilst I do agree, to begin with if we are to know what 30g of carbs looks then surely we have to count at least at the beginning until we get the hang of it!  Am I missing something?  You seem quite strict on 30g of carbs or less during the first 10 days so therefore you have to count.




    Not strict at all. Again, what's going to take you out of ketosis is going to be different than what takes me out of ketosis. 30g is a ballpark. All I care about are healthy choices to help your body right itself. Because it will. Only you can test what takes you out of ketosis. When we eat a a bioappropriate diet, everything falls into place. Every other animal on this planet eats as nature intended without over-analyzation, they instinctually eat what their bodies can use... unless, of course, domesticated or influenced by the human footprint/wasting of resources/pollution.


     


    On non re-feed days keep it high fat, moderate protein and low carb (from the vegetables on the list. Those are low carb vegetables for a reason. Hence, no carrots or beets, etc). Stick with that and you'll be fine. Your body will naturally sort itself out when you give it what it needs and you will inherently feel and see how food choices affect your ability to burn fat. Take a look at pgs 40-41 again. Break your fast and have at it in the feeding window.


    No Fail Fat Burning for Women available on Amazon now!

    Find out how I hacked my way to health, conquered PCOS, endometriosis, and lost 15% bodyfat in my forties.

     

     

     

  • Thanks for your post Skye, you've set my mind at ease...I did do a little research re. grams of carbs in the veggies I have been eating and figured that I was probably pretty close to 30 grams, possibly slightly over 30 grams a few times but that was all from food on the list of approved foods. I was a vegetarian and a vegan for a few years and really learned to love most veggies (as they were most of my diet) during that time. It's a little bit of an adjustment cutting out the nightshades and starchy vegs but there's still plenty of choice for me. My desire for meat really depends on how good the meat tastes to me, and I can't eat eggs two days in a row, not sure why, they just don't appeal to me on the second day and I usually end up throwing out half of what's on my plate. Fortunately this No Fail fat burning plan leaves me pretty satisfied by the time I leave the table, since I'm the person who does most of the cooking in the house I can choose the things that appeal to me when I'm planning meals, and add in a few non-BP extras for the rest of my family - because there would be a mass revolt if I didn't ;)


    Thank goodness there's no calorie counting either!


    Karen and whiteelephant...I am amazed that you both have a hard time eating more calories, when I was back in my calorie counting days I was hard pressed to keep it below 1200 (and I often felt deprived) - even at that I wasn't losing anything even with regular cardio exercise after peri-menopause started. That's more evidence that calorie counting and long sessions of cardio do not work, for me anyway.


     


    Take care everyone, and stay strong :)


  • Karen G - thanks for the tracking tips! I dont feel its necesaary for me right now. In accordance with skye's protocol - but modified even further to accomodate my food alergies - the only veggies i eat are cruciferous veggies and leafy greens (and LOTS of 'em!) but its just impossible to go over 30 g when im just eating meat, oil, and veggies.



     


    Marie - I have recently begun taking - and let me preface this by saying that I AM NOT A DOCTOR - phosphorylated serine for my adrenals - and HOLY COW its seriously made a HUGE difference for me personally. it could be something worth looking into.


     


    Sanssoucish - yes, collagen is a total LIFE SAVER for me! i am just hesitant to include a "food product" - and i know collagen is pretty awesome stuff - into my diet in place of solid food - psycologically it just seems like a bad pattern to adapt to on a daily basis. I totally hear what you are saying about feeling deprived trying to maintain the 1200 calorie mark - but when you're only awake 11 hours its a different story :) i am glad to hear this plan is working for you and that you have kissed the cardio goodbye! :) 


     


    skye - are we meant to eat continuously through the feeding window? Ive been doing two large meals - with lunch as my largest meal, and not snacking at all in between. is it better to spread things out or do you see a benefit to larger meals as discussed in the warrior diet? would it be smart to make the carb refeed day a low protein day in addition to cutting fat, so that you really spike your insulin by eating almost all carbs? safe carbs of course :) I was also hoping someone could explain to me why plantains are okay, but fruit is not, given the high sugar content of the planatins. is the sugar mostly glucose and not very high fructose? Also, if the goal is to spike insulin, why aren't white potatos okay? oddly enough they seem to be one of the few starches that sits well with me. If weight loss is not a goal, do we still have to stay away from healthier sources of sugar i.e. RAW beets and other fruits (grapefruit, oranges, berries). We avoid sugar because it taxes the liver and we want the liver to burn fat - is that correct?


     


    also skye, please tell me if i am summarizing your feedback regarding carb refeeds correctly: for ten days eat less than 30 g carb. in the tenth day refeed carbs - you can start introducing them into your first meal of the day. You can eat as much starch as you want, (but try to make sure you hit a minimum of 100 grams??). keep fat low on carb refeed days after you finish your BPC and introduce starch. After you have finished your evening meal on a carb refeed day, if you are still hungry you should have some [carbs or fat?] On days when you workout but it is NOT your refeed day, it is still good to have carbs during the meal IMMEDIATELY after your workout, but do not include carbs in both lunch and dinner. avoid fruit as a carb source, with the exception of berries. It is okay to use carb refeed days as a low protein day for anti inflammatory purposes (low protein = less than 5% total food intake). 


     


    this brings to my next question though... i have been doing 6 - 8 oz of meat (bison, grass finished beef, usually turkey for dinner) TWICE A DAY, for lunch and dinner, and it just seems like a TON of meat. Are you guys eating this much meat?? How are you guys getting your protein? what KIND of meat are you guys eating? i feel like i have to have lean protein at night to boost my protein intake, even though turkey isnt super bulletproof. (I at least get the super lean stuff to avoid the toxins in their fat)


     


    today i ended up having an 85 percent lindt bar with ghee and i am still is SUPER SUPER deep ketosis according to my keto sticks. it was my understanding that their unreliability came in the form of telling you that you ARENT in ketosis when you actually ARE - but can they also tell you that you ARE in ketosis when you actually arent??? this was my only source of carb for the day other than some cauliflower, so im thinking im okay to count this as day 4 and not start over? any advice? I have been VERY low carb - like 30 g or less a day - for a few months now, so im doing the ten days at 30 g carbs because thats how skye laid it out, but I'm thinking that my body is already very keto adapted. (I ended up in urgent care the other day, and the doctors were seriously alarmed at the ketone levels in my urine - which i took as a sign of a mission accomplished. when i told them i had done this on purpose, they looked at me like I had three eyes.) (yes i realize that chocolate is not part of the plan, but hey, it happened! :) ) (and i feel awful from it and have no plans of repeating this)


     


     


    Has anyone hit their carb refeed yet? approximately how much carb/protein/fat are you eating at each meal?


     


    Is anyone PAST the carb depletion phase and eating more than 30 g of carb a day? Is it okay - AFTER the carb depletion phase - to do appx 40 g of carb with dinner every night? or would that be against the science of this plan?



     


    and finally, there has been a lot of weight loss talk on this thread - which i totally get is a huge motivator for a lot of us. BUT i was wondering if there was anyone here focused on the protocol for cognitive enhancement and overall well being? has anyone noticed cognitive improvements? because i certainly have! Much better lymph circulation also.


     


    For anyone who misses the endorphin boosts from long cardio, try to find a gym with a power plate! they have a positive impact on cortisol, increase serotonin, and are great for your lymph system! (skye - please chime in if your disagree! )


     


    any strange symptoms out there? I have been having episodes of extreme cold, that even my infrared sauna cant heal. I have also had a bit of acid reflux, hours after eating - feels like things just arent digesting (i take digestive enzymes already) (i have had these symptoms in the past, but they seem to be flaring up lately.)


     


    any signs of gallbladder dysfunction? I sometimes wonder if this is an issue for me, since after eating the pain between my shoulder blades flares, particularly after a large high fat meal (usually lunch for me - 6 - 8 oz fatty meat with veggies and at least 1 tbsp mct)


     


    PHEW! this was a long one, thanks for sticking with me!


     


    SO glad to have this thread as a means of motivation and feedback! you ladies rock :) Hope you all are enjoying your evening!

  • edited October 2014


     



    Karen G - thanks for the tracking tips! I dont feel its necesaary for me right now. In accordance with skye's protocol - but modified even further to accomodate my food alergies - the only veggies i eat are cruciferous veggies and leafy greens (and LOTS of 'em!) but its just impossible to go over 30 g when im just eating meat, oil, and veggies.



     


    Marie - I have recently begun taking - and let me preface this by saying that I AM NOT A DOCTOR - phosphorylated serine for my adrenals - and HOLY COW its seriously made a HUGE difference for me personally. it could be something worth looking into.


     


    Sanssoucish - yes, collagen is a total LIFE SAVER for me! i am just hesitant to include a "food product" - and i know collagen is pretty awesome stuff - into my diet in place of solid food - psycologically it just seems like a bad pattern to adapt to on a daily basis. I totally hear what you are saying about feeling deprived trying to maintain the 1200 calorie mark - but when you're only awake 11 hours its a different story :) i am glad to hear this plan is working for you and that you have kissed the cardio goodbye! :)


     


    skye - are we meant to eat continuously through the feeding window? Ive been doing two large meals - with lunch as my largest meal, and not snacking at all in between. is it better to spread things out or do you see a benefit to larger meals as discussed in the warrior diet? would it be smart to make the carb refeed day a low protein day in addition to cutting fat, so that you really spike your insulin by eating almost all carbs? safe carbs of course :) I was also hoping someone could explain to me why plantains are okay, but fruit is not, given the high sugar content of the planatins. is the sugar mostly glucose and not very high fructose? Also, if the goal is to spike insulin, why aren't white potatos okay? oddly enough they seem to be one of the few starches that sits well with me. If weight loss is not a goal, do we still have to stay away from healthier sources of sugar i.e. RAW beets and other fruits (grapefruit, oranges, berries). We avoid sugar because it taxes the liver and we want the liver to burn fat - is that correct?


     


    also skye, please tell me if i am summarizing your feedback regarding carb refeeds correctly: for ten days eat less than 30 g carb. in the tenth day refeed carbs - you can start introducing them into your first meal of the day. You can eat as much starch as you want, (but try to make sure you hit a minimum of 100 grams??). keep fat low on carb refeed days after you finish your BPC and introduce starch. After you have finished your evening meal on a carb refeed day, if you are still hungry you should have some [carbs or fat?] On days when you workout but it is NOT your refeed day, it is still good to have carbs during the meal IMMEDIATELY after your workout, but do not include carbs in both lunch and dinner. avoid fruit as a carb source, with the exception of berries. It is okay to use carb refeed days as a low protein day for anti inflammatory purposes (low protein = less than 5% total food intake). 


     


    this brings to my next question though... i have been doing 6 - 8 oz of meat (bison, grass finished beef, usually turkey for dinner) TWICE A DAY, for lunch and dinner, and it just seems like a TON of meat. Are you guys eating this much meat?? How are you guys getting your protein? what KIND of meat are you guys eating? i feel like i have to have lean protein at night to boost my protein intake, even though turkey isnt super bulletproof. (I at least get the super lean stuff to avoid the toxins in their fat)


     


    today i ended up having an 85 percent lindt bar with ghee and i am still is SUPER SUPER deep ketosis according to my keto sticks. it was my understanding that their unreliability came in the form of telling you that you ARENT in ketosis when you actually ARE - but can they also tell you that you ARE in ketosis when you actually arent??? this was my only source of carb for the day other than some cauliflower, so im thinking im okay to count this as day 4 and not start over? any advice? I have been VERY low carb - like 30 g or less a day - for a few months now, so im doing the ten days at 30 g carbs because thats how skye laid it out, but I'm thinking that my body is already very keto adapted. (I ended up in urgent care the other day, and the doctors were seriously alarmed at the ketone levels in my urine - which i took as a sign of a mission accomplished. when i told them i had done this on purpose, they looked at me like I had three eyes.) (yes i realize that chocolate is not part of the plan, but hey, it happened! :) ) (and i feel awful from it and have no plans of repeating this)


     


     


    Has anyone hit their carb refeed yet? approximately how much carb/protein/fat are you eating at each meal?


     


    Is anyone PAST the carb depletion phase and eating more than 30 g of carb a day? Is it okay - AFTER the carb depletion phase - to do appx 40 g of carb with dinner every night? or would that be against the science of this plan?



     


    and finally, there has been a lot of weight loss talk on this thread - which i totally get is a huge motivator for a lot of us. BUT i was wondering if there was anyone here focused on the protocol for cognitive enhancement and overall well being? has anyone noticed cognitive improvements? because i certainly have! Much better lymph circulation also.


     


    For anyone who misses the endorphin boosts from long cardio, try to find a gym with a power plate! they have a positive impact on cortisol, increase serotonin, and are great for your lymph system! (skye - please chime in if your disagree! )


     


    any strange symptoms out there? I have been having episodes of extreme cold, that even my infrared sauna cant heal. I have also had a bit of acid reflux, hours after eating - feels like things just arent digesting (i take digestive enzymes already) (i have had these symptoms in the past, but they seem to be flaring up lately.)


     


    any signs of gallbladder dysfunction? I sometimes wonder if this is an issue for me, since after eating the pain between my shoulder blades flares, particularly after a large high fat meal (usually lunch for me - 6 - 8 oz fatty meat with veggies and at least 1 tbsp mct)


     


    PHEW! this was a long one, thanks for sticking with me!


     


    SO glad to have this thread as a means of motivation and feedback! you ladies rock :) Hope you all are enjoying your evening!


     




     


    Plantains = higher starch content. Please look at pages 34, 54 about safe starches,  timing.  Pgs 54-56 about feeding window. It is all right there. All these answers are right there in the book.If they are truly not clear, please email me directly at the address on the first page.


    Please look here . You need to determine these things for you. Weight loss? Who cares about weight loss? Start caring about fat loss. Fat loss - yes. Weight loss - depends. Ever heard of skinny fat? Most women's weight loss means muscle along with fat and that still means metabolic derangement. Let's learn to deal with our bodies one on one. Our bodies are not an outside entity. Look at it. Measure your circumference. I wrote that book so I don't have to repeat myself. Don't count anything -- calories, grams, just eat clean f-ing food! When you train, train hard. That's right, the workouts maybe be only 4 minutes, But they better be the most gut wrenching, puke producing four minutes of your life. Don't come on here and whine about how we're not losing fat when we say the workouts are too easy and we're eating cookies, drinking, etc,.


     


    Quit wasting the time of those who are serious and committed to get it done. There are women here who are leaving nothing behind. Others only have the energy to make excuses. What say you? Who are you going to be today? You're mindfucking yourselves if you think half-assing anything is going to get you to anywhere beyond average. I have no other way to put it.


     


    Going on a digital detox and out of the country. I think this forum is great and awesome for those who want to keep sharing their science and discoveries. It's what we all need to do. I realize numbers, weights and measurements make us feel safe because it gives us something to compare ourselves to. It helps us find a north star. Be your own north star.


     


    Please email me at the address in the book if you have a serious question about the protocol and if it's something not already addressed here. Keep on rocking.Fuck the foggy science. Eat as nature intended, not as Wall Street determined.


    No Fail Fat Burning for Women available on Amazon now!

    Find out how I hacked my way to health, conquered PCOS, endometriosis, and lost 15% bodyfat in my forties.

     

     

     

  • Safe travels Skye! I think a digital detox every now and then is a great practice :) When my son and I went on a backpacking trip this summer I was almost on a digital detox (had to let my husband & daughter know that we hadn't been eaten by bears or anything so a daily check in was necessary...when we had cell signal that is). It was lovely :D


    I really haven't been measuring anything (other than weight, and I will do my measurements again at the end of the 10 days). I am relieved that measuring is not part of this protocol because that might drive me bat sh*! crazy ;)


    I know it's not working the same for everyone, and I wish it were, cuz I want you all to be as stoked as I am. When I did Dr Sara's detox and read about everyone else shedding pounds and inches (even with an occasional 'cheat') and I was following the diet to the letter it was super-frustrating. I had to find my motivation somewhere else besides the scale. Although I am losing my water weight just as described in the book, which tells me the NFFB plan is working for my body I know it is about so much more than losing weight, this is just the first step. By the time this is done I want to gain more muscle and become stronger and healthier regardless of whether I stay at what I previously thought was my target weight. I have a new vision of myself as a 60. 70, and even older woman who rocks! I want to stay active, I want to be backpacking with my son every summer until I'm 80, shoot, make that 95! I want to make my teenage grandchildren (no I don't have any grandchildren yet) tell me to slow down and that I'm wearing them out :D Neither of my parents were able to stay active after their mid 60's. I'm helping care for my Mom now...and it's all physical stuff...thankfully she's as sharp as a tack. I want something different for myself, there's too much to do and see out there!


    Ok - enough of that rant, thanks for humoring me :)


    whiteelephant - I wish I had some helpful comment but it seems from reading your post that you have a very complicated medical situation, I don't think I could tell you anything that you aren't already aware of. Your body...all of our bodies...have a wisdom beyond our concious understanding. Listen to the wisdom of you body, and if you run into difficulty work with your doctor and/or perhaps other hands-on professionals and healers to give your body what it needs. And, perhaps most importantly, love yourself no matter what!


  • Okay, I'm ready to board the train. Aunt Flo just arrived, so I should be good to go beginning Saturday. I've finished Skye's book and have been reading through this fabulous thread. I figure I'll take some pics and some measurements to record my starting point. I have a tanita BF measuring scale, which I know isn't the best, but it's what I've got. I'm 50, work a very sedentary job, and do crossfit 3x a week. I tend to store the most fat in my southern hemisphere and won't mind at all if I can jettison some of it. Interested in this whole experiment, and following everyone's experiences.


  • Happy Friday everyone!


     


    Welcome Leez, its exciting to be on this journey together with everyone!  


     


    Enjoy your travels Skye, see ye when you get back! Thanks for all the super supportive posts. 


     


    Im on day 5 now, started Monday, its been a weird week emotionally speaking. Ive been up and down in terms of expectations, excited to get started and see results but on the other hand my brain has a bit of scepticism that it will work as well as I would like to. Was it 10lbs in 21 days Skye said? Wow who wouldnt want that! I must reread the book again over the weekend.


     


    I havent been weighing myself but I am much less bloated and clothes are fitting better already, Im wondering what it will be like at 10 days! Taking it day by day has been good for me, broke the fast the other day with some boiled eggs in the mid morning and drank some paleo hot chocolate with cacao and coconut milk in the evening after 9.  Apart from that Im sticking with the protocol for the most part, havent been exercising tho cos of my recent surgery and cant take activated charcoal while Im on aspirin. I cant wait to try that, Vitamin K is also a problem when on an anti-coagulant.  Im taking a multivitamin (I know not ideal but I want to finish the bottle off anyway), fish oil, prescript assist probiotic and the pink salt which is a start supplement wise.


     


    Here comes the weekend, my second weekend without alcohol in a very long time, have a big night out tonight so it will be interesting to see how that plays out. My husbands usually the one who is not drinking so having two sober heads will be a novel experience.  Soda water and lime will be tipple of choice.  If anyone has any other suggestions for spicing up a non-alcoholic drink that would be great!


  • HI Leez.  Welcome.  :cool:  We all seem to be in the early days so you are in good company.  So my Ketonix arrived last night (device to measure breath ketones).  I gather the sticks are not as reliable after about one month, so I invested.  I thought I was in deep ketosis from the urine sticks but wrong - only just at moderate according to the breath ketone monitor.  And that is with an 80% ish fat in the diet, VLC and medium protein.  Good feedback for me and reassured I'm on track.


  • Welcome Leez :) I hope this works for you also! I will be done with my 10 days tomorrow and so far I've lost 6 pounds, which was a shock to me. I wasn't expecting to lose that much even assuming that this did work for me. Now the real work begins, sticking with the NFFB plan for the long term and burning off that fat! I have also noticed that my energy level has improved over the past week, I thought it was fine before and I find that I have even a bit more energy throughout the day now :D


  • Sanssoucish.  Great early loss.  Kudos to you.   I guess we are all different!  I'm tracking fat loss more than weight loss, but I'm a bit disappointed on both counts because I'm not really seeing alot of progress.  Still, early days I suppose.


  • Thanks for the welcome, folks. Sanssoucish: that's impressive! I would love a bit more energy! Or even some. Can you comment on what's been happening for you, strength-wise? Karen G, I'm interested to hear how the Ketonix works for you. I'm currently dripping my way through a supply of 100 ketostix, not sure how reliable they are after reading about other methods. Cocoa Cat, this first booze-free weekend will be challenging for me, from a social perspective. I'm usually good for two glasses of wine and there's a Halloween party at my crossfit box tonight. Will probably skip it and get some extra sleep. Or I might try to create something that looks like a drink so I don't have to go explaining this whole business to everyone. I feel like I want to spend the next 10 days in stealth mode.


  • Today's update is that I'm trying bulletproof mocha.  The small amount of carbs from the chocolate seem to suit me.  I have been finding that my heart has felt like it has been racing these past few days but I feel better for this, more calm.  I'm also not hungry at all, whereas I'm normally looking at my watch for lunchtime.


  • Bp mocha sounds great Karen G, how do you make it and when do you drink it?


    I'm on day 6 now and still kinda clock watching I must admit. Just had a nice lunch of sauted shredded cabbage and grilled chicken breast. And would love the a BP mocha to finish!
  • Hi cocoacat.  Yesterday I had my BF mocha in the morning - same as I would with coffee.  I don't have the BF chocolate, but did have some cold pressed organic balinese raw cacao powder which was fine.  I mixed two teaspoons of it in a little water, poured my coffee over it and then added the MCT and melted butter in the usual way and blended.  It needed a little stevia as it was very bitter but certainly hit the spot for me.  A bit more body!  Today I'm just having the coffee


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