No Fail Fat Burning For Women

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  • 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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