HCG: Divine's First Round

Well, today I officially begin a new phase in my life. Lately, I decided to try what I call the HCG Protocol, created by a Dr. Simeon long, long ago. He wrote a book called "Pounds and Inches," which is available - for free - on the Net.



For now, I won't write much about the protocol itself...but I will do so soon. As the moment, I am still learning about HCG and focusing on one Phase at a time (though I did take a peek at what to do in future Phases).



For the past two days, I've been taking homeopathic HCG drops (H-HCG, for short), and "loading up" (otherwise known as "load" days, which means eating a lot of good fats). Today I will begin the "diet" - a VLC (Very Low Cal) way-of-eating, for just 21 days. (That's just one part of the "protocol.")



Before one panics on hearing "VLC," please know that the only reason I'd dare try it is due to the effect of the HCG drops. What effect? It pulls out the tough fat, upon which the body will get is energy; repairs and reset the hypothalamus, and the protein and veggies one does eat are just enough to help the body repair. There's more...like the "side benefit" of greatly mitigating arthritis pain while taking HCG.



I am doing this since I have tried every low-carb angle possible, and still I am "stuck." I think a 2 year experience of bouncing, fighting it off, losing a little, gaining it back (along with very unwelcome friends) is ENOUGH. It is time to find out why low-carb worked (for awhile) and then STOPPED working. According to Dr. Simeon's, those of us who struggle like this do have a "Metabolic Disorder" and it needs quite a few adjustments to get it straightened out.



Since my own doctor can't or won't help me, I'm on my own (again). After getting blood tests (all normal - or so he says) and reflecting on the only choices he gave me (giving up OR trying a higher carb, lower protein diet that has never worked for me but which my doctor "snarkily" recommended), I mentally dismissed him and immediately began looking for more options.

But where to look when one doesn't know exactly what one is seeking?


So I searched around low carb boards and discovered something called HCG. Honestly, I donj't remember hearing about it, and yet it seems to ring a distant bell. So I read a bit about it, didn't know what to think....and pondered for awhile.

Eventually, I went to a brand-new health store near my little town. Lo and behold, they had info on HCG, as well as a few books and the homeopathic drops. After discussing it with the fella behind the counter (whom I've met before and who informed me he is also on the HCG, having lost 24 lbs. in 21 days), I bought the books and the drops.



Then I came home and read and pondered a bit more. Though I have a bit of anxiety (which is silly - what do I have to lose except unhealthy fat?), I am "gong for it."



Never give up, never give in! And as the old commercial jingo goes, "Today is the first day of the rest of your life."

Low Carbing and the Swing in Your Thing!

Today I had another low-carb epiphany! A bright light went off and I suddenly understood that the low-carb lifestyle is akin to a life-long, intra-personal Metabolic Arm-Wrestling Match.

Metaphorically speaking, my Mean Metabolism and I are engaged in a constant struggle. For the first decade of my life, she was my friend. She was just "Miss Metabolism" then. But puberty came, and Miss Metabolism changed. It started with slow changes - turning the slim child into a "pleasantly-plump teen," no matter how active I was.

By the time I was in my 20's, Miss Metabolism was very unfriendly. Once I hit my 30's, she was downright mean. In the Metabolic Arm-Wrestling Match, of which I was an unwilling partner, she got me all the time. Why? Because, lurking in the shadows, insulin resistance had turned my former friend into a vicious monster. As it turns out, the only way to help Miss Metabolism (and myself!) is by healing her - even though she wants no part of it.

For many long years (decades, in fact), Miss Meanie Metabolism maintained complete control over me - all because I did not know what had gone wrong in our relationship. I didn't know that to help Metabolism means to get that insulin resistance under firm control - and keep it there. Once that happens, Meanie Metabolism will start to heal, but we have to understand that insulin resistance will always be waiting in the background, ready to take over Metabolism once more.

The situation reminds me of what happened to Peter Parker in Spiderman III - when an alien and evil symbiant sneakily turned the usually decent and hard-working Peter into one aggressive stinker. Once Peter figured out what was going on, he struggled with the "false high" the alien gave him - but he inevitably made the right choice, and found an unusual way to defeat the allures of the symbiant.

What the evil symbiant did to Peter Parker is what insulin resistance does to our poor Metabolisms. For insulin resistance is our inner symbiant; it makes us crave the carbs that are bad for us; it gives us an artificial high that, in the end, will change not only the way we look but what we are, inside. It will destroy us. Just like Peter, the symbiant is not only bad for us - but for those we love, and for those who love us. Kickin' carbs is the only way to control it (because, unlike Peter, we can't totally be rid of insulin resistance) .

For those with Metabolic Syndrome, kickin' carbs results in a slimmer and healthier you. (On top of that, wouldn't you just love to once more have that swing in your thing? LOL!)

So - back to my epiphany. Things are a little different now - because, like Peter, I now know of the 'unusual' weapons against insulin-resistance and I must use them! At this point in my intra-personal Metabolic Arm-Wrestling Match, it seems that the Mean Metabolism and I are of equal strength. Sometimes her arm goes down, and other times my arm goes down. But she has been at her tricks a lot longer than have I. Eventually, as I keep using all of my low-carb strategies, I will overcome insulin resistance, and that means transforming Miss Meanie Metabolism back to my former friend, Miss Magnificent Metabolism!

Today's update, by the way! Divine: 3 lbs. down, for a total of 15 lbs. in 7 days (hear the crowd roar!)/Miss Meanie Metabolism: Zilch!

Meanwhile, I've initiated a Challenge at LowCarbFriends called The 100 Day PLUS Challenge. It's as simple as it is straightforward: a set of 'mini-challenges' for anyone who is low-carbing.

The Goals: To help each one of us stay on plan (whichever low-carb plan you choose), with 'mini-challenge' after 'mini-challenge' (all within one Over-all Challenge). Individually, we set our own goals. We are not challenging each other, but supporting each other while proving to ourselves we can stay 'on plan' 24/7 - no matter what!

End Results: 1) Each person who is faithful to plan will be well on their way to healing their own Metabolisms. 2) Each one of us will see outer results of weight loss and enjoy better health with inner, hidden results (lower blood pressure, better cholesterol numbers, lower incidences or complete disappearance of GERDS, etc.). 3) We build comraderie and support each other, day after day, week after week - right through the last days of summer, early fall, Halloween sweets time, Thanksgiving carby-time, and all those Christmas goodies, everywhere we turn! (Oh, that Mean Metabolism - how she tries to trick us to use her very own weapons against ourselves!) With a strong support system, we can not only manage low-carbing but excel at it and revel in it! (And each one of us will inevitably defeat that Meanie Metabolism, whether yours is a Miss or a Mister!)

The first mini-challenge ends on September 8 (a Tuesday) - because many people have a hard time with the Labor Day weekend bar-b-q's. That mini-challenge started just two days ago, but you can join anytime.

Then we move on to the next 'mini-challenge' - and so it will go, until we get to New Year's Day, 2010!!! Anybody who is low-carbing (or wants to!) can join us at any point in the 130 days of challenges. I'll be glad to see you there - just be sure to post a note in the "100 Day PLUS" thread and throw a holler at me!

Declaring War: A Simple Low Carb Strategy that Works

"Keeping it simple" with the low-carb lifestyle means no daily fussing over what to eat. I'm not talking about special occasions, where we have no control over planned menus (but there's a strategy for those times, too!). No, my subject is the every-day menu. It's no help to work ourselves into a tizzy, especially if we're just starting, dealing with a stall, fell off plan, etc. All we have to do is keep it simple.

The real secret is in those three little words. I have a few more to share (please take your pick which you like best!): Make it so. Just do it. Stay on plan. Kick the carbs.

Ok, so how to keep it simple? The answer features three easy tips to remember.

1) Eat clean.
Focus on real fats and proteins first, with a small helping of lc veggies for lunch and/or dinner. That means real foods, no lc or 'sugar free' snacks, whether store-bought or homemade, no sugar-free ice cream, and no nitrates, sulfates, or aspartame. An extra tip: For the first two weeks of low-carbing, totally avoid nutmeats. (Nutmeats are good for us, but it's very easy to over-indulge.)

2) Eat to satisfaction, not to the point of being stuffed.
If you're truly hungry between meals, eat a small protein snack with a full glass of cold water or with a cup of tea with half-n-half or real whipping cream, or brewed, natural green tea lemon. [Whatever you do, please avoid starving yourself - that sets up your metabolism for Starvation Mode. Ask me how I know.] Want a sweetener with your tea? Try natural stevia...there's a lot of scary news about aspartame out there (just search the Net!).

3.) Take your vitamins!
(For general ideas on what you will need, please see the sidebar for "Do You Know What Your Supplements Are?")

Due to my own experience, my honest opinion comes down to this: The 'simpler' we keep the menus, the 'easier' we hit our goals for health and fitness. If we get too wrapped up over 'what' we are going to eat for our daily meals, we might talk ourselves right out of our healthy resolutions. Sure, eating is meant to be enjoyable, but who says simple can't be good?

After all, we can save the lc treats for very special occasions - and I mean very special. After all, a treat is supposed to be a rare thing, not a regular indulgence.

Dr. Atkins once said 'just one bite' of a 'treat' is the kiss of death to everything so far accomplished. It can and probably will take one full week - yes, seven days - for our quirky metabolisms to get chugging again. Who needs the agony of self-recrimination? "I can't believe I ate the whole thing." Some people accept what happened, accept the consequences and get right back on track; others have a much more difficult time, falling into the same old traps repeatedly.

I have a simple solution for that one: Imagine a huge skull and cross bones on that 'treat' - and nip that temptation right in the proverbial bud. Then laugh at that stupid 'goodie' and think, "Hah! Lead me not into temptation" - and walk away. We are definitely strong enough to refuse the poison - and we're worth it, too!

Our real aim is proper nutrition to force our whacky metabolisms into working as they should, which means adequate calories (1200 being the absolute lowest for a woman, 1800 for a man), enough fat intake for the thyroid, enough protein to maintain the body's repair systems (so "Ye Olde Metabolism" won't dig into our own protein and muscle reserves, which is bad news), and a lot less carbs to force the metabolism to draw on its fat reserves.

After all, people, this is war! War against Syndrome X or Metabolic Syndrome or insulin resistance - different names for what is essentially the same metabolic issue. How we plan our lc menus greatly depends on how much we want to win all the battles. The direct, simple approach works beautifully. Even if one battle in the war is longer than we expected, we should have every intention of winning the whole war with flying colors, wild fanfare and lots of trumpets!

For those interested in 'keeping it simple,' I'm happy to share an example of today's menu (which is also quite appropriate for Atkins Induction):

B: 3 hb eggs, 2 slices of fried hard salami, 12 oz. black tea with 3 tbsp. half-n-half

L: 2 cups lettuce, 6 oz. chicken, 2 tbsp. cheddar cheese, 2 tbsp. real bacon bits, 1 condiment pkg of full-fat ranch dressing

D: Ditto lunch plus 1 slice baked bacon

Liquids for the day: 135 oz. water and 12 oz. tea with half-n-half. (Oh, and a few Sugar-Free Rockstars!)

Vitamins and Minerals: Micro-K (Potassium), Vitamin E, Vitamin B Plus (Super B's), Acetyl Carnitine, etc.

Totals:
Calories 1693
Fat Grams 109
Carb Grams 15 total (not net)
Protein Grams 147

For the low-carb lifestyle, those are good numbers...they are not too low, not too high, but 'just right.' (Alright...Say goodnight, Goldilocks!) :>

My Renewed Focus on Fitness

As of the first Monday of February 2009, my goal is not only healthy, low-carb menus but a renewed focus on exercise. The last few months of my life didn't allow for any kind of regular exercise. It really didn't, because there were various, legitimate setbacks. That's the way I look at them - just setbacks.

Focusing on EFGT (Eat Fat, Get Thin) had good results - to a degree. That is, I lost 14.6 lbs. total - three times in just a little two weeks. The scale simply wouldn't go lower. In fact, it bounced. Every Saturday, I hit the same number. On Sunday, the scale number bounces right up. No change in the woe, no cheating. And it takes days to get that 3 lb. overnight bounce off. I don't blame EFGT for that problem. No, something else is going on, and it's been going on for well over a year!

Since the end of November 2007, the 'stall-gain' has been my "Never-Ending Story." Well, it's time for that story to end! Not only am I tired of it, I'm sure those who read this blog are tired of hearing about it. Either way, that doesn't seem fair - and you know, it really isn't.

Obviously, the low-carb lifestyle offers all kinds of great health benefits. Slower weight loss, as one approaches goal, is expected. However, no weight or no inches lost or, even worse, stall-gains for welll over a year is plain insulting and downright demoralizing! Some time ago, I concluded this finickety body must have reached a point where it needs increased exercise, even as I alternate it.

Though I reached that conclusion awhile back, I did not want to act on it. That is because I tried the alternate route before (alternating exercises from toning to cardio, etc.) - and it didn't work for me. I hurt myself when switching to toning/cardio exercises, even though I followed instructions at a local workout place. The 'hurt' was not due to incorrectly performing the exercises. Nope - it seems fibromyalgia was the real cause.

Even though I previously worked out faithfully for 5 months, building myself up for the next phase of exercise, it seems I can't handle machines, even set at the lowest weights. Fibro muscles can manage them for awhile but not for long (in my case, within one short week of M-W-F workouts, I was experiencing severe breast tissue pain. Doc says the tissues were inflamed from the toning exercises. It took a month to recover!).

Seeking an alternative, I discovered Callenetics. They don't hurt me. Yep, I feel the muscles stretching, but the next day there is only very mild soreness. That, I can handle. Callenetics are challenging, providing a total body workout that stretches muscles first. There are no pulsing movements but graceful and steady 'holds' of position. Once I finish a set, I find myself totally relaxed and ready for sleep.

That said, I'm not an afecionado of workout DVD's. Maybe it has to do with doing exercises in the house. I prefer to go out and 'do something.' Still, preferences about where to exercise don't matter if I can't get any exercise accomplished!

So one thing at a time. First, I'm going to start anew with my favorite exercise, and alternate it with something different. My ultimate goal is to exercise each day. For now, it might be every other day, to let my muscles rest and repair between workouts. I'm not going to worry too much about time, but my goal is at least 1/2 hour of daily, focused exercise - steady walking, Callentics, or water exercises. I'm also seriously looking into Zumba, because that's my idea of plain, old-fashioned fun!

I admit I don't like the idea of lots of exercise, and I'll say why:

First, I'm a regular Jane, who must take something from her day to get that exercise done. (Believe me, if I could live in a sunny, low-humidity state and swim and exercise in the pool all day, while my personal chef made our family's healthy, low-carb meals, and my nanny watched the kids, and a tutor taught them at home, that would be my equivalent of earthly paradise.)

Second, I do ponder the future and wonder if I will have to not only exercise daily but will eventually have to increase it. That's a scary thought. How will I get the time to do it?

Housework, unfortunately, isn't enough exercise. Walking up the steps a few times a day doesn't quite get it, nor does standing at the sink washing or drying dishes, and that sort of thing. On the other hand, low-carbing and my self-designed Water Workouts now allow me to stand at that sink without pain. Ditto with the steps (even though I still creak at the knees!). And I can walk now, standing straight up - without a cane. No cane, very little pain. I couldn't do that before low-carbing and thrice-weekly Water Workouts. The point is that I refuse to lose all the good I've "gained."

So...alternate the exercise it is! I know, too, that exercise has to get one to the point of a windedness. (Not gasping for air, but just enough so that one can only speak a few words as one exercises. Then you know you're pushing yourself to the right limit.)

Anyway, regular exercise (along with low-carbing) is the goal for this month. I figure 14.6 lbs. in a few weeks is very good, but seeing that scale jump right up 2 more lbs. on February 1st got me plain mad. Mad as in very determined.

As the old saying goes: When the going gets tough, the tough get going!

Keeping It Simple, Sweetie!

As of this past Saturday, I dropped a total of 13 lbs. in six days. I honestly don't know how I drop like that. I also don't know why I more easily gain, even while remaining on the low-carb track. I do suspect hormonal imbalances, as well as a leptin issue. (It seems everyone and every "thing" today has "issues," doesn't it?)

Because experience has taught me that quick drops usually result in effortless rebounds, I've decided that this week I am not going to step on the digital scale. Although fat loss keeps tempting me to be my my greatest goal, that attitude isn't going to help me. Keeping my health is the real aim. After all, weight gain is just one of the many symptoms of Metabolic Syndrome.

Healing the metabolism is the answer.

So this is the plan for the upcoming week: I will make a list for the family menus (check out the low-carb pyramid above - although I'd slightly alter it so that fats come first, low-carb is healthy for them, too!). If the winter weather doesn't inflict yet another snowstorm on us, I will get back to my Water Workouts. If that last part of the plan isn't 'do-able,' out will come the exercise mat and the Callenetics DVD's. I'm also going to stock up on absolutely needed supplements, of which I've run short.

Making low-carb menus for the family is a great deal for everybody. Who could possibly disagree that meals featuring fresh or frozen green vegetables (drizzled with butter or sautéd in extra virgin coconut oil) or a tossed salad (with an Italian or other full-fat dressing), a satisfying main protein course, and the occasional sugar-free dessert is not nutrition-packed? Truth to tell, dessert is not a regular deal in this house. But when I make low-carb (that means "sugar-free") cheesecake with an almond meal/flaxseed crust, everybody wants it! (I think that the rare lc cheesecake or sugar-free mousse are the real reasons why dh and the kids get geeked when Mom plays in the kitchen.)

It's also surprising how motivational it is to create good, low-carb, nutritional meals which are very simple. Help in the "Motivation Department" is a boon, but neither do I want to waste too many precious hours in cooking, nor do I enjoy obsessing over 'what to eat' or 'what to serve' today. If I may say so myself, I'm a good cook, but-but-but...cooking for a crowd - on a daily basis - is a real challenge. Sure, it's a necessity, but there are other things I need to do, too. At this point in my life, I just want to make this cooking-eating-clean up business (for a family of eight) as fast, easy and enjoyable as possible. (Thank heaven for crockpots!)

As the old saying goes, "Keep it simple, sweetie!" Sounds good to me.

Back on Track

Today marks the beginning of Day 5 with EFGT (Eat Fat, Get Thin) . While expecting to lose a respectable amount of fat and water this week, my total loss from Monday-Friday morning is 11.4 lbs. (I know, my lower jaw hit the floor, too!) Men can usually drop weight like that, but not women!

After analyzing my menus of the past five days, I realized I have used EFGT with a "reversed Lindora" approach. That is, I began with the EFGT recommended protein gram amts. (only I rotated the amount just a bit every day), aimed for the recommended fat grams (never quite made it), and took the full carb load (up to 65 carb grams but consuming the bulk of them first thing in the morning after eating my proteins). In other words, I ate my fried-in-butter eggs first (with 4 thin slices of salami on the side) and saved the toasted bagel (with 1 tbsp. butter on it) for last. The rest of the day's meals were fat with decreasing amounts of protein, or protein with a teeny bit of carbs (like a light dinner of 6 oz. of deli turkey wrapped in 2 thin slices of Swiss cheese).

It seems the bigger breakfasts, moderate lunches, and very modest dinners play a big factor in making the metabolism happy as it loses fat. It simply makes sense to "fuel up" for the day, take in enough at lunch to keep the body going without any extra carbs to stow away into fat, and consume a very modest dinner, when the body is preparing for sleep and repair. I'm sure as times goes by, I will probably have to lower the daily carb amounts. For now, though, 65 net carbs, mostly consumed with the first meal, seems to be working very well. (That's an understatement!)

The first week of Lindora, on the other hand, begins with three "all protein days" and negligible carbs (like those found in eggs). Then it rotates to 4 days of limited protein amounts (measuring by ounces, not grams) and 50-100 carb grams. With EFGT, it seems I've done the opposite, starting with protein, fats and carbs. Besides reversing the carb order over the 7 days, I'm not taking the low-fat option.

Initially, my plan was to follow the "more generous" EFGT guidelines for 3-4 days, then drop to the lower carb option while remaining with the EFGT fat and protein amounts - and that's still the plan for this first week back on track!

Next week may be another story - but it will be a low-carb one!

Why You Plateau: It Could be Your Hormones (Intro)

It seems a good number of the longer-term low-carbers [Say that three times, fast!] of my online acquaintance share another thing besides the low-carb lifestyle: Plateaus of a serious length of time before reaching maintenance level.

We’re all seeking the answer to overcome that dilemma. Some have 15-20 lbs. more to go; some have quite a bit more yet to drop. Despite our all-out efforts with low-carbing and cycling the low-carb woes and/or the exercise routine, there’s not much change on the scale and hardly any [if any a’tall] reduction in inches.

As the months go by, I consider that a plateau with serious intent!

Discussing the same issue with my doctor just weeks ago, he agreed the cause could be hormonal – especially when I described the inexplicable stall-gains each and every month. After taking various blood tests, I received a phone call three days later.

Results: Everything was “great” and “within normal range” [quote/unquote].

That wasn't true a year ago.

But now, I received uplifting reports for fasting glucose, cholesterol, and a beautiful HDL number of 58. According to the Protein Power books - for women, an HDL of 50 or over is fantastic! Hormones, too, were in 'normal range.'

The fun part came when the nurse stage-whispered over the phone, “Honey, whatever you’re doing, keep doing it!” As it turns out, she, too, is a low-carber! But my low carb lifestyle is not a secret with my doc. This time, he sat up and took notice of my great results, including all the weight loss. He actually asked what I did - forgetting we had discussed my plan over a year ago.

But I digress. I took the conversation with the friendly nurse a step further, asking for my exact test result numbers, as well as a break down for each hormone [and the numbers for ‘normal range’]. Despite being WITHIN normal range, there’s no doubt that some of my hormones are in the very LOW normal zone. [See, it all depends on how you define “normal range.” What was NOT clarified until I asked is that hormonal results ARE normal but LOW normal.) I won’t wait for them to bottom out (especially when those low numbers are already doing a number on me!).

There are two points to all this:

First, low-carbing greatly improves health, not just the number on the scale. So don't let the scale rule you because, as I have long said, "The scale doesn't tell the whole tale!"

Second, we arrive at my theory that a stall could be the result of one thing or a combination of things. A serious low-carb lifestyle can get the insulin response under control, but we can't forget that other hormones also play their part. If other hormones are either declining or out of balance, doesn't it make sense that they may be the cause of a long-term plateau ?

Insulin is, after all, a hormone. So low-carbing whips that little baby into line. However, for some, 'Zero Carbing' [ZC] is the only way to keep it totally under control. Yes, I said ZERO carbs. (Boggles the mind, doesn't it? It may take some time to wrap the mind around that axle, but let's at least give serious consideration to the idea.) Simply stated - Zero Carb means eating fattier cuts of meat - that is, fats and proteins - and that's it. [Zero Carb is not Stillman's, by the way, because Stillman's is low or no fat.] For some, ZC means no eggs, either, since eggs do contain a scant amount of carbs.

The reason for ZCing is a super-sensitive case of hyperinsulinemia, in which even small amounts of carbs still induce an insulin response. ZC's aim is to completely eradicate any insulin response, thus forcing the body to give up any fat hanging out in the cells and use that fat for energy. In other words, the 'metabolic bank' is trying to force us to put 'something' in the savings account, rather than allowing us to make a fat withdrawal. :> The only way to counter that is to refuse to put any carbs into the metabolic bank, thus forcing the bank to give us both the cash and the interest - that is, making it give up the fat it's trying so hard to hang onto!

Then there's leptin - another hormone. If it is not doing its job properly, it dictates the wrong message to the thyroid. The bigger fat cells have given up the ghost - that is, they gave up their fat, swelled with water for a while in retaliation, and may now be empty. But then again, maybe not, if leptin is the issue. And the smaller fat cells don't give up the fat so easily.

For women in [or approaching] the peri-menopausal years, it could be a leptin issue plus estrogen dominance. Estrogen likes to hang out in fat, and we ladies have an extra layer of fat that men don’t have (lucky things!). And what about cortisol - the 'stress hormone'?

Then, too, we ladies also have to deal with rising and declining hormone levels every single month. Sure, both men and women have hormones, and whacked out hormones could be an issue for both. But it is also clear that we of the fairer sex have 'extra' hormonal factors to consider, especially when we hit a true stall.

But don't freak out over all this, will ya? It can all be remedied by nutrition and, in some cases (like mine), with natural supplements to help the body do what it must. I realize some won't agree that supplementation is necessary, and that's fine...but I think otherwise.

One thing I've decided to do is start using a cream that contains prenelone and DHEA, which is sometimes called 'the youth hormone.' Prenelone is the 'precursor' hormone or the 'grandpa' hormone to progesterone - because if there there is not enough progesterone, estrogen dominance can be the result.

The other thing I'm seriously attempting, in order to overcome stubborn hyperinsulinemia, is to aim for "Zero Carb" - a serious step that many, understandably, wish to avoid. To repeat myself [because the topic bears repeating] Zero Carb has to do with completely controlling the insulin hormone. I'm also of the opinion that we should try, if at all possible, to eat meat and poultry that have not had hormones or chemicals added to them via shots or their food, because then we're assimilating that junk and very likely upsetting our own hormonal balance! I realize truly organic eating is an expensive lifestyle, especiallly in these days, but we can start with baby steps...so there will be more on Zero Carb and hormonal topics later!

Meanwhile, back at the ranch, I've been training via a combo of ‘nutritional’ or ‘naturopathic' classes while simultaneously researching and experimenting with "Zero Carbing."

As I've been studying 'outside the box' nutrition studies and theories for quite some time now, I try what I think applies to my circumstances. That willingness to try something 'unconventional' has held me in good stead, or else I would not have been low-carbing, or cycling, and I would never have gotten this far.

Since I find I'm not alone in the Land of the Grand Plateau, you're more than welcome to join me as I look for the passage OUT! :)

Another Way to Cycle (with Stillman Plans)

Here's the scoop. During a five-month bout of stall-gains (a term a fellow low-carber shared with me, which means we not only stall but the scale tends to easily bounce up), I knew I had to be patient and stick with my low-carb lifestyle, no matter what.

As far as I could ascertain, my lengthy battle was due to the winter season. I'm quite serious, since there is no other explanation. To add insult to injury, my chronic inflammatory conditions seemed to be the real culprits. The result: Water retention, with a vengeance. I won't go into all the details, but I researched, tried every trick in the low-carb books, and even had to resort to Lasix, a loop diuretic. Since I didn't want to continue on any form of medication, due to side effects and drops in my potassium levels, I looked for additional natural methods to combat water retention and found the lemon water miracle.

By April 14, I had been busy with a writing project, which kept me in front of the computer (and on my duff) over 12 hours a day for two weeks. Although I stayed on plan, the weight was catching up with me - again. So on April 15, I took what I perceive as a drastic measure. I decided to try the Stillman's 14 Day Shape Up Program.

Within 9 days, I had dropped 15 lbs.!

I've been asked how I exactly did it. First, although I didn't plan it this way, I ended up experimenting by kicking off with the basic Stillman's plan, which means unlimited lean proteins, no added fats, and no veggies - nada, zilch, zip.

The reason I did that was to find out if it was true that 'practically zero' carbs plus no added fats means faster weight loss.

Yep, it's true.

The first day, I dropped a lb. The next day, I dropped 5.4 lbs. overnight. Talk about a Whooshie!

Now here's an interesting tidbit: The minute I noticed the loss slowed down on any given morning, that's the day I switched to Stillman's 14 Day Shape Up program. For me, that meant adding one small, plain salad to lunch and dinner. Doing that resulted in a better scale loss the next day, upon which I immediately resumed the basic Stillman's woe.

When the weight loss slowed again, I did exactly the same thing: One day of the 14 Day Shape Up program, then returning to basic Stillman's the very next day.

A few Divine Tips to follow a similar cycle with great success:
-Pull back on caffeine. Although I had completely broken the habit last spring, once winter hit full force, I started drinking hot black tea again. So it was back to weaning myself off caffeine, limiting myself to one 12 oz. cup in the morning.

-Take at least the basic vitamins and supplements, as outlined in my blog entry, "Do You Know What Your Supplements Are?"

-Use very small amounts of virgin olive oil in a spritzer for home-made "Pam" spray; it's a much healther course to use minimal amounts of real fats than no fats.

-Drink up! Drink green tea, hot or cold, or green tea with fresh lemon (good for the liver and kidneys) and, if desired, use stevia as a sweetener. I recently found Arizona Diet Green Tea with Ginseng (which uses Splenda and not aspartame), so I drank that occasionally but mainly focused on plain, cold water. (That is because I completely avoid aspartame, and try my best to also avoid Splenda. Why? It's chlorinated sugar, which means bleached sugar - done to remove carbs - but what is it adding to our bodies? Avoid diet sodas like the plague!) Keeping the body absolutely permeated with clear liquids is an absolute must while on an all-protein cycle.

-Keep the meals basic and simple. Whenever possible, eat small but frequent meals. By small, I mean a few eggs in the morning, 4-6 oz. of some favorite lean protein a few hours later, another lean protein snack 2-3 hours after that, etc. Doing so helps the metabolism adjust, keeps hunger at bay, keeps glucose levels steady, and keeps the mind focused on your goal --- and that's where the real battle of the bulge takes place!

-If feeling a bit shaky or light-headed, immediately eat a small green salad with an unlimited amount of lean protein and your favorite dressing (preferably low carb, high fat). If that is not possible, eat a few slices of real cheese (not processed cheese food) and plenty of water.

-Alternate every other day between whole (preferably organic) brown eggs and Eggbeaters (or egg whites from the organic brown eggs).

-On the days you incorporate a 1 cup green salad, consider using 1 tbsp. of a full-fat salad dressing, not a low-fat version (since low-fat dressings include higher carbs). If you prefer the low-fat version, keep it to "just enough" - don't drizzle the salad!

-Enjoy a 4 oz. sugar-free gelatin cup either between meals or right after them. (Limit: 3 per day)

-Take it easy with the exercise. Stillman's recommended only two 15 minute light exercise routines, morning and evening...like a casual stroll, stretching, that sort of thing. This is not the time to jog, walk miles at high speed, etc. It is a good time to enjoy an easy bicycle ride, do 15 minutes of Callanetics, or other slow, easier exercises.

My plan is to finish the 14 days of alternating between the two Stillman programs, then cycling to the Protein Power Life Plan for two weeks, then back to the two Stillman woe's for another two weeks.

If this works, I'll be at my dream goal before I know it!

Free Meals: Not a License to Binge!

The terms "free meal" and "refeed" receive interest among low-carbers, and I have to say it's an intriguing way to cycle.

That is, IF...

1) One knows that there's a big difference between a "refeed" and a "free meal." Depending on our Body Mass Index, our Body Fat Percentage, and our Activity Level, The Rapid Fat Loss book by Lyle McDonald says there are different formulas to follow in regard to either "Refeeds" or "Free Meals." However, Rapid Fat Loss menus are low-fat, include unlimited green veggies, and some dairy products. So tweaks had to be made, and I've adapted those ideas for low-carbers who are either low-fat (30-50 grams or less per day) low carbers or higher fat low carbers. Believe me, even that one small difference makes for a big one, including the way a "free meal" is done.

2) If one is not prone to easily falling off the low-carb wagon.

One needs self-control to enjoy a free meal. I've seen too many people try what they thought was the free meal tip (they didn't carefully read the directions or were given incomplete ones), and then completely flipped out, binging for days. That is not the idea of a free meal (after all, the phrase is singular, not plural!). Then they convince themselves something was triggered; what they really mean is something caused them to totally lose control.

Of course, that is what happened. Yet I don't believe in triggers...not in the same way as do some. That is, I do believe certain foods will trigger more cravings, but I don't believe the trigger is uncontrollable. It's totally up to us to control the initial craving or to stop it in its tracks. (A trigger is not a tsnumai, so it can be stopped.)

How? When craving something that is off the low-carb plan, eat protein! If that's not available, eat real cheese (not cheese food), followed by sugar free jello or low-carb yogurt. Don't eat protein bars or low-carb goodies - they only make it worse.

Proteins always subdue the craving - even if the trigger has already been set off. Follow the proteins with a cold drink of water and then fill the glass again. Take it with you as you leave the kitchen and go do something constructive (like ridding the closet of all those clothes that are now too big for you!). If you're at someone else's house, do the same thing...only the constructive stuff can be playing crochet, backgammon, soccer, chasing the kids, whatever you need to do!

Mindset Tip: There is no food that can "trigger" one into plowing thru the kitchen cupboard, leaving one to wonder, hours later, what in the world happened. For Pete's sake, that's not the result of a trigger, which can be immediately controlled. No, sorry to say, that's a lack of self-control. That control (or lack thereof) comes from the mind, even if a trigger started the whole thing. It is the mind and the course of action upon which the mind decides that nips the trigger right in the bud. So...

For those who know they have not yet mastered the mindset, which means mastering the self-control, "free meals" should not even be considered.

However...

If one is following the low-carb plan of choice to a "T," is not indulging in weekend Carb Fests, and doesn't give in to nibbles and bites througout the week, then one does the possess the right mindset and the "free meal" trick will work wonderfully well!

Now, the guidelines for a free meal are as follows:

---If you have been eating low-calorie, low-fat, and low-carb, a free meal will usually helps "reset" your metabolism. That is because we seriously need fats for thyroid function, which affects metabolic rate. However, I've also found that following a higher fat, low carb woe is more healthy and beneficial - and the free meal concept still applies!

---A free meal consists in eating unlimited protein and adding only ONE "extra" to the main meal (preferably dinner) and, if truly desired, one serving of a "real" dessert.

For low carb, low fat enthusiasts, the Free Meal Rule of Thumb is to enjoy one meal in which is included one serving of a "no-no" food. Usually, the "no-no" should be low in fat but higher in carbs, like: a bagel, wheat bread, rice, pasta, low-fat pancakes, low-fat waffles (with sugar free syrup), or 1/2 to 1 cup of low-fat ice cream.

Now, the same could be done for those following a low carb, higher fat plan. They could follow the "free meal" plan exactly as above but - for better results - they could choose one higher-fat, higher carb option to accompany their entree (like one cup of full fat, chicken noodle soup), and then choose one full-fat, higher carb option for dessert (e.g. - NY cheesecake). After all, fatty acids do not make body fat (carbs do that) and there is some scientific evidence that fatty acids can actually push down rising glucose - which occurs when we who are insulin resistant eat too many carbs or just the "wrong" (higher glycemic) kind of carbs!

---Choose one night during the week to have a free meal at dinner - not breakfast or lunch. If possible, have the "free meal" at a sit-down restaurant.

Tip! The reason for having the free meal at a restaurant: It greatly helps in not going overboard as one could easily do at home. Rarely will those dining out ask for a second roll or a second helping of pasta or potato. (In another words, the free meal "dinner" at a restaurant helps us avoid what I call a "Carb Blow-out.")

The Big Question: How to do a "free meal"?

First, please make it a point to remember that a free meal is not a carb blow out. In fact, it's a "controlled cheat." What's that, you say?

A controlled cheat - not only to control any triggers but also to force your metabolism to respond in a certain way.

So here's how it's done:

+ Start with your favorite salad, using your favorite salad dressing (skip the croutions because you want to save the usual "no-no" food for the free part)
+ Have all the lean protein you want (but avoid breading). So if you want 2 monstrous pieces of chicken, or t-bone steak, or filet mignon - go for it.
+ Keep your beverage sugar-free, because there are certain carbs that will just add fat...which is not the purpose of the free meal. So plain tea with fresh lemon and stevia is a good choice. (Diet sodas contain aspartame, which is poison. To add insult to injury, it can stall wt. loss.)

Now we get to the "FREE" Part"!

+ To the menu, add just ONE favorite starchy extra (one serving of your favorite bread - not 2 servings and certainly not a whole bread basket or loaf - or a helping of pasta, or a baked potato, or mashed potatoes, or a creamy potato/bacon soup, or chicken noodle soup or a vegetable soup). So it is not bread, and pasta, and soup...no, no, no! This is a controlled experiment!

+ Want dessert? If there is truly room for dessert, conclude the meal with one, rich, elegant dessert (cheesecake sounds like a good idea here, or perhaps a small dish of fruits - like berries - topped with real whipped cream).

The trick of the free meal is not to indulge in pizza or ice cream, but to enjoy just ONE "extra" selection at an otherwise low-carb friendly dinner. That's your weekly free meal.

Sounds too good to be true, doesn't it?

In one way it is, and let me tell you in advance: "They that dance must pay the piper." And pay you will.

So why do it at all? The purpose of the free meal is twofold. It's 1) psychological and 2) physiological. (Psychological reason: Some people have trouble with weekend binging, or daily nibbles, or some form of cheating; so one free meal per week may help in overcoming that problem. Since I stay on plan 24/7, I'm more interested in the physiological - e.g, the body's response, and the promise of how the metabolism will respond to the free meal.)

So one indulges a little, then one pays --- but then comes the good part.

The initial payment: Expect an overnight gain on the scale, anywhere between 4-10 lbs for those who choose the low-fat, higher carb option for their free meals.

On the other hand, the gain could be much less if choosing a higher fat, higher carb option. I myself have experienced overnight gains of only .4 to 1.4 lbs. when my free meal included both higher fat with higher carbs (like a cup of cheese-potato-bacon soup as my entree "extra" and, for dessert, a slice of real NY cheesecake).

Here's the reward: Days later, your payment is given back to you, with interest!

How? It all depends on what is done after the free meal at dinner. First of all, recall that the controlled cheat (ok, let's consider it a slight indulgence) is now over. Finito. Zero, zilch, zip, nada - no more cheats. No matter what your plans are for the evening, no more indulgences, ok? Immediately return to low-carbing. (When I say immediately, I really mean "immediately.")

The next morning, please be ready to expect the gain. (Don't pass out, scream, holler, swear or faint - it won't change a thing. Just say, "Aha, that worked! Maybe too well, but it worked!")

Again, stay on the low carb track every single day.

Within 4 days, the scale should show a good drop and it should keep dropping a little more every day. That's the real reason for the free meal - it is to shock the metabolic system.

What happens? With the few extras at the free meal, the metabolism is given higher carbs. The metabolism's reaction is basically: "Yesssss, yummies!" and sucks them right in. Glucose spikes, and the metabolism gets busy refilling the empty glycogen stores. The old metabolism is happily chugging along, grabbing all those carbs and running to the glycogen department to fill up the shelves - but then it all stops! Just as the extra carbs suddenly arrived, now the surprise supply is shut off.

See? A controlled cheat --err, indulgence - is intended to recharge your metabolism. The metabolism, expecting those carbs to keep coming, switched gears. But then YOU immediately switched gears by getting right back on the low carb track - in self defense, you have to. The metabolism is faster at change than are you - which explains why there'll be a gain the next morning and which explains exactly why the free meal must be controlled and low-carbing immediately resumed.

So the glycogen is restored after the controlled cheat. Then the metabolism has to once more go thru the steps into ketosis - which forces it to burn the small amount of newly stored glycogen first, and then it has to move on to burning the fat.

End Result: The lbs. gained from the free meal melts away within 4 days ---and it takes a few friends with it!

This neat little trick can be done once a week, sometimes every 10 days or so, depending on one's weight and how much one gains from the free meal.

As one can see, it's a great deal all the way around, as long as the free meal is done correctly and low carbing is immediately resumed!

Your Smart But Dysfunctional Metabolism

Q. Could you tell me why weight loss slows down on a low-carb, low-fat woe, or even a plan like Atkins? I thought a person could lose at least 1 lb. a day on a low carb woe like Stillman's?

A. When first starting out on a low-carb woe, weight loss is extremely fast, as you said. Many people can see an average of 1 lb. a day gone with the wind - and that's exciting and motivating. But, as they say (and as we all learn through life), "All good things must come to an end."

For those new to the low-carb lifestyle, that means weight loss will slow down. The reason? Your metabolism is different at the starting point than it is after weeks of low carbing. Within a month's time, any new "way of eating" plan actually changes the way the metabolism works.

This fact is very important to remember: Since metabolism acclimates itself to new eating styles and new exercise, and since its main job is to preserve our very lives ( by using body fat, water, and glucose for our bodies' needs), low carb weight loss (like any "woe" - low carb or not!) eventually slows down or come to a grinding halt.

Btw, that first aggravating event is popularly known as the "third" week stall.

In all cases, the real question is: How much of that weight loss is fat or water, and how much is lean muscle? I've frequently heard "Oh, it was just water weight, anyway." And then people give up the low carb woe.

Between you and me, I don't care if the first 10 or 15 lbs. was "just" water in the first few weeks (or less) - that is still a lot of water hanging on the body that shouldn't have been there!

Of course, we're thrilled to lose extra fat - but lean muscle is another story. Losing some lean muscle is inevitable while losing fat, but losing too much muscle is very, very unhealthy - in fact, it's downright dangerous! Please don't ever forget that the heart is a muscle!

That's why cycling the low-carb plans is incredibly healthy and helpful for so many (including me). In many case, however, cycling from low-fat, low-carb (like Stillman's) or unlimited green veggies carbs/controlled proteins/low fat (Rapid Fat Loss) or higher carbs (South Beach) will show a gain on the scale. That's because the metabolism is once more acclimating and the thyroid is petering out. Why? The thyroid needs fat to do its job. With all three of those "low carb" woes just mentioned, there's very little fat to help the thyroid properly function. In the case of Rapid Fat Loss or South Beach, or any low-fat, low carb woe, the low-fat consumption cannot stop those extra carbs in their tracks. So the metabolism adjusts, learns to use what you give it, and slows down.

That's another reason why "fat is where it's at!" Our health requires it.

(As an aside, it's a crying shame that lovely, good foods like butter, half-n-half, cream, extra virgin coconut oil, extra virgin olive oil, etc. even bear the "fat" label...yet that's only because we've all been culturally inculculated with the silly idea that fat is bad for us. Wrong-o!)

When it comes to the menu, the secret behind that slow gain problem is the amount of carbs in combination with proteins. It's not the fats so much as the amount of proteins and carbs. The reason is that proteins can and will convert to glucose - and therein lies the real problem.

What is our personal daily amount of protein consumption? It's a matter of experimentation, but we must eat enough proteins to maintain or rebuild body organs. (The first Protein Power book provides an intricate formula that is much more personalized and accurate, while Protein Power Life Plan includes a general chart for daily minimum protein requirements according to gender, height, current weight, and activity level.)

Eating too little protein is a very serious detriment to health - remember, we don't want our bodies to consume our own muscle! On the other hand, eating fats and proteins can really push down the number on the scale, but it means eating real meals; it doesn't mean little but frequent indulgences like eating chocolate-coconut bark to up the fat grams. Instead, cook proteins in good oils (extra virgin coconut oil, extra virgin or virgin olive oil, butter, ghee) - and there are the fats and proteins.

If some low-carb veggies are desired, just add just 2 tbsp. of full-fat, low-carb dressing to small salads, or drizzle a bit of butter or olive oil over steamed low-carb veggies - and did you know that we need good fats to make the vitamins from our veggies accessible to our bodies? That's why I recommend full-fat, low carb salad dressings over low-fat but higher carb salad dressings.

Adding any amount of carbs can and probably will change the fat-protein metabolic formula. So here's another tip: Keep daily fat grams almost equal or actually equal to protein grams, while keeping daily carbs at 30 total grams or less. (Please Note: Grams are not the same as ounces...as you'll discover when you use Fitday or The Daily Plate.)

However, those numbers will inevitably change, too. How fast is a matter of individuality and factors like exercise or no exercise, medication or not, mineral balance, etc.

That's not a reason to get disheartened! Nor is it a reason to drop calories...it just means getting smarter at cycling!

In fact, what I call our smart-but-dysfunctional (SBD) metabolisms are the reason why the Lindora (Lean for Life) program features its own unique cycling plan. (They don't call it cycling, but that's what it is.) The SBD metabolism is also the reason why Rapid Fat Loss and Stillman's both advise switching to completely different eating plan after two weeks on their special "Quick Weight Loss" programs.

The conclusion? In most cases - after the first month on any LC woe - learning how to cycle fats, proteins and carbs keeps the metabolism on its toes.