Bulletproof - Lessons Learned
I see a lot of questions from women that are not losing / or gaining weight on the BP diet. And then I also see some great responses. I am one of those that is not losing but it hasn't been long for me and I also have some ideas what may not be working, so I am constantly re-adjusting. I thought I'll create a post where we can just share some of the things with the other women that are working and that are definitely NOT working for us. Even if they are hunches. But it may give some of us some ideas of things to adjust.
So - I want to start with saying that I am a huge believer in this diet. I have never felt so great in my life. Even with coffee, which i didn't used to drink because it made me feel jittery.
But - I am also frustrated. I have never eaten so little in my life and remained so stagnant.
I was on the Slow Carb Diet before this and lost 11 lbs in 5 weeks. Gained it all back on croissants in France (3 weeks)
Now I don't eat Breakfast and cant seem to lose more than 5 lbs.
I can add details later but don't want to bore everyone with my meals, but basically I follow the IF and eat only between 2-8pm. My biggest meal is lunch because I work out after work from 6-7.30pm and its too late to eat after that. I dont track calories or P/C/F ratios, but i do keep a journal of days/times I eat, exercise and how I feel.
So here are a few things I feel are NOT working for me and could be the culprit for not losing weight:
- I might be eating too much protein and not enough fat. I am not sure how I can change this and maybe I am afraid to introduce more fat into my diet. I had a couple of weeks where I think I went into Ketosis. I was dizzy and felt weak. I had to sit down. I am also not sure I want to be in Keto. It doesnt really matter - I just want to lose fat. My DEXA scan showed 26% Bodyfat and I want to be below 15%. Looking for suggestions from women that are successful with their Protein/Fat ratio. My meals are usually 50% meat /seafood and 50% low carb veggies. I cook with fat and the meat has fat, but not sure what else I can do other than sipping MCT oil in the afternoon.
- I fall of the wagon very consistently every week, usually on Fridays. I think this is mostly mental - its Friday, I feel great, I made it through he week - and suddenly I consider the candy jar. And before you know it, its 4pm, I had all sorts of things that come in colorful wrappers and i am on a complete sugar crush. Eating clean all week has made me very sensitive to sugar. Saturday AM is weight day. The Friday crash may affect the scale. I try to tackle it - but every week I fail for some reason.
- Portion control. See below. I think its an issue. Learning to stop when full.
- Combining this diet with exercise. I work out intensely. I am weight training and doing HIIT. I love it. Its not something I HAVE to do, its part of my life. Weight training has changed my body in subtle ways - defined shoulders and back, firmer glutes and legs. I love the results and recommend it to all women. But - I cant get rid of the little belly pouch and the fat around my thighs. I WANT to see those ABS one day. All this work I am putting in is not paying off because of something I am doing wrong with my diet. Since I work out in the evening, I try to eat between 2-3pm. Even when i am not hungry - i feel i have to eat to have energy for the gym. On weekends I work out in the mornings (in fasting mode) and prefer that and see why its recommended. Because I end up eating less on those days. Usually one meal will suffice. But during the week, the schedule just doesn't allow me to work out in the morning. Anyone else with this issue?
Here are some things I have learned that work well for me:
- Stay consistent. I used to bounce back and forth between weekdays and weekends. During the week my meals are prepped ahead of time and I eat / exercise the same time Mo-Fri. I realized its best to stick with the same routine on weekends. I work out at different times, but I try to keep the same feeding window. Yes it sucks - no brunch with friends. But I schedule dinners instead ;-)
- Overeating during the feeding phase. Very easy. Finally eating time. We feel great and we feel we can eat a little extra. Not true. Someone said it on one of the other posts - we still have to watch calorie intake. I dont count them and never will, but I need to be very in tune with my body and STOP EATING WHEN FULL. And full is basically the first time you put the fork down and consider that you are done. When i continue because there are only 2 bites left, I can easily feel stuffed and that is an indication that it was to much.
- NUTS!!!!! My biggest downfall. I dont keep any other fall-off-the-wagon foods at home. Dark chocolate and nuts. Those are my treats. and usually at night. I dont eat dinner. I only have a protein shake after work-out. And when I do this consistently for a few days, I feel the weight dropping. But as soon as I eat after 8pm, I a) cannot control the portions and eat to many nuts and b) i dont see results. So I think its best to create rules around downfall foods such as nuts and chocolate. I am currently testing to only eat them on weekends / special occasions. Too many calories.
Would love to hear what works for others and what you have discovered doesnt work.