The Whoosh Fairy

Remember the Blue Fairy from Pinnochio? She has a twin sister, who is known as the "Whoosh Fairy." In case you don't know what she does, I'd be happy to tell you.

The Whoosh Fairy is the best friend of low-carbers. She visits when one least expects it. What she seemingly does is reward those who stick with the low-carb lifestyle, despite all temptations to despair (especially when the scale goes stubborn for a matter of days or even weeks).

Just when one really needs it most, the Whoosh Fairy visits, waves her magic wand, and - Whoosh - the pounds disappear (overnight) in 2, 3, 4 or even 5 lb. increments. (With the fellas, she's sometimes even more generous! Lucky dudes!)

Of course, there's a scientific explanation for the Whoosh, and it has to do with insulin, glycogen stores, muscle vs. fat, and all that jazz. And I could and have explained it in a scientific manner, many a time.

But the Whoosh Fairy is beautifully whimsical, and there are times in life one simply needs the whimsical.

Besides, I prefer to believe in faeries and mermaids and the man-in-the-moon...

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! :)

Cycling Tips!

I discovered that it is not easy to overeat on a diet that is 60% healthy fats, 25% proteins and 15% carbs. Sure, I tweak those numbers just a bit to fit my individual needs, but 60-25-30 is a good base "formula."

Cycling (or rotating) various low carb plans works wonders. Since May, I've implemented ideas from Stillman's (low-fat, all lean proteins, very low-carb), Atkins Induction, the PSMF (Protein Sparing Modified Fast, aka Rapid Fat Loss), the Schwarzbein Principle, Protein Power, and Eat Fat, Get Thin.

There's even more that I've studied, including South Beach (which - let's face it - tweaked the original Atkins plan), as well as tips from professional body-builders (like Burn the Fat, Feed the Muscle and Fit Over Forty). What I find true in every instance is that every one has their own low-carb philosophy. For example, some M.D.'s think carbs are not even necessary - and they explain why. Others, like body-builders, consider a low carb woe (way of eating) to be anathema...well, most of the time.

What I do is research, research, research and tweak, tweak, tweak because I know that the metabolism catches on very quickly. It's designed to do that...so we have to be one step ahead of it if we need to slim down. (And if we're stalling, we have to think positive and stay on plan. Remember: It's always better to maintain than gain. Unless, of course, you're exercising, in which case you very well may see maintains or even steady gains. Again, that's an exercise gain of Lean Body Mass - not fat.)

These are a few tips I've learned and used, mixing and matching ideas from various sources and adding quite a few of my own:


---Log your menus and count everything - fats, carbs and proteins. Seriously. I know - I didn't want to do it, either. Yet I made myself do it. Am I glad I did! It will make all the difference in the world, months down the road, when you are analyzing what works, how you react to certain foods, how much water you really drink a day, etc. Use "The Daily Plate" or "Fitday" or any one of the free, online food diaries available. I promise, you'll find the time you put into logging goes faster every day. Besides, aren't you worth the time? Darned right you are!

---Keep daily lean protein grams to an amt. between your LBM (Lean Body Mass) and your goal wt. Another good method is to have 2-3 lean proteins at breakfast (2 eggs, 2 slices of lean Canadian bacon – because 4 small pieces of Canadian bacon is considered just 1 serving), 4-6 oz. lean protein serving at lunch, and another 4-6 oz. lean protein serving at dinner. (It's not often people want seconds on protein, but if you're honestly hungry and not just wanting to nibble, have more protein with a good fat - add a drizzle of full-fat dressing or cook your proteins in good fats. It's much better to eat the 2nd helping of protein than to have a 2nd helping of carbs - even good ones!)

---Keep it low carb. You can either start at 65 carbs per day and begin lowering the amt. (especially if you are a diabetic). Some nutritionists find that, for diabetics, 35 carb grams per day is the perfect amt. Or you can start right away with 20 carbs per day (net or total, your choice), and after 2-4 weeks, begin upping them by 5-10 gram increments. Another idea: Start with 30 total carbs per day (7-10 carbs per meal); remain at that level for 4 days, then cycle "up" to 50 carbs per day (and see how your body responds).

---Eat real foods, not convenience foods, like specialty low-carb products (for example, low-carb bars). The most important thing to do is EAT real food and heal the metabolism and hyperinsulinemia.

---Sweep the idea of even low-carb treats completely out of the mind. Treats might be fine for very special occasions, but even then be sure they are low-carb and don't over-do it. Stick with a modest serving, slowly taste it, and enjoy it. And stop right there!

---Experiment with dairy products, if you really want to. Have up to 2 servings of high-calcium milk products a day (but dairy is not a good idea if you suspect or know you have candida albicans, aka “The Yeast Syndrome”). To know serving amounts, carefully read the labels.

For example, shredded sharp cheddar cheese may state that 1 serving is ¼ cup. That means you can have a whole ¼ cup and count is as 1 serving - but be sure to count everything - protein, carbs, and fats. (Btw, 1/4 cup is just about right for your omelet or for sprinkling on a salad).

Other ideas: Have ½ cup of fat-free cottage cheese or regular cottage cheese; have 8 oz. of low-carb milk (also great for the lactose-intolerant, since the sugars have been removed), or a piece of string cheese, or 4 oz. of sugar-free yogurt or even regular, full-fat yogurt. (Some studies indicate that the good yogurt bacteria consume the sugar, so that the glucose impact from yogurt is non-existent). If you find that you are not experiencing fat loss or even gaining (while not exercising, since since exercise gains means muscle gain, and muscle is heavier than fat), then cut out the milk products for 5-7 days and see if the scale goes downward.

In my experience, low-carb yogurt (not low-fat yogurt) is a safe option but cottage cheese (low or high fat) causes maintains or slight gains. Cheese is safe, but don't go over 4 oz. a day, and if you're stalling - eradicate it from the menus until the scale moves down and keeps moving down.

---Cycle fat grams! For example, if your total fat grams have been high and if you're experiencing a stall, keep your fat gram levels between 50-60 daily grams...which is about as low as we should go. On the other side of the coin, if your fats have been too low and you're not experiencing any progress, it's time to up them. Always be ready to cycle fats up but never go way too low - our thyroids need fat to function properly, and we can easily burn them out if we keep the fat levels too low.

---Eat 4-5 mini meals (women), or (for men) 6 mini-meals.

---Use EVCO (Extra Virgin Coconut Oil: It kills yeast, bacteria and viruses! It also facilitates weight loss. The processing method to extract the coconut “oil” is important, so do purchase the extra virgin. And cook with extra virgin coconut oil. (It does wonders for skinless, boneless chicken.)

---Watch your sodium. We do need sodium in our diets, and a sprinkling of salt (sea salt, kosher salt, or potassium salt) over our main course (eggs, chicken, turkey, fish) is enough for the day. However, certain foods have very high sodium content - including but not limited to turkey pepperoni, turkey bacon, low-fat chicken broth or bouillion (cubes included), and regular bacon.

---Avoid aspartame completely! It's a terrible health risk, and it also can stall your wt. loss.

---Avoid nitrates. These are primarily found in processed meats, like bacon and deli luncheon meats (cold-cuts).

---Consume more than enough water ever day. 64 oz. a day (eight 8-oz. glasses) is just a bottom line estimate. The more weight one needs to lose, the more clear water one needs to drink every day. A 100 oz. limit, consumed throughout the day, is the minimum amt.

---Don't be afraid to cycle or rotate various low-carb woes or a combo of low-carb/controlled proteins diets (Atkins, Stillman’s, Protein Power, Eat Fat/Get Thin, etc.) This takes some experimentation and careful logging on your part, but that dedication helps you discover how your body reacts to certain foods, fats, protein and carb amounts.

The Weather and Your Weight

Plateaus...
Halts....
Stalls...

Or “stall-gains” (as one smart lady on a low-carb board once phrased it). Stall-gains can do a real number on your mindset, as I can personally attest. A stall-gain means that, despite your best efforts at low-carbing and exercise, there is no progress on the scale except an upward trend and little or no progress with inches lost, either.

Whatever one calls it, it’s the bane of low-carbing. For that matter, it's the bane of any healthy eating style in which one aims to improve that health and get a little bit (or a lot of bit!) trimmer. But it is never an excuse to give up!

The definition of a bona fide stall or plateau means no loss in both weight and inches for at least 4 consecutive weeks or longer. (We can “halt” or even increase on the scale, while building up LBM – Lean Body Mass - while at the same time we’re losing inches! That doesn't qualify as a plateau or stall; it would qualify for what I call an "exercise gain," but that's a good thing.)

A halt is just what it seems to be: a temporary "halt" of progress on the scale, usually just a matter of days. Those are nothing to worry about!

When nothing else works to break the true and dreaded plateau, there are other matters to research (but that’s a topic for a future article). If it's not the diet or medication or supplements or exercise, the "trouble" could be something I've not yet found seriously addressed in any of the popular low carb resources: the weather.

Based on my personal experience, as well as observing what is happening to most low-carbers during the winter months, I offer the humble opinion that we either slow down or completely halt if we live where ever there is true winter (snow, ice, freezing rain). The halts and the true plateaus inevitably hit everyone at least once when the inclement weather starts. The “stall-gains” seem to be a matter of adding insult to injury.

In reality, however, there’s no insult and no injury done – as long as we’re sticking to the plan. All of the other benefits we’ve already experienced are still ours...so consider it a rest-stop on the low-carb journey. (You may have no choice on how long that rest lasts; your only choice is to stay on plan and wait!)

Btw: On this topic, I am not taking "cheats" into consideration. Cheats, by their very name and nature, explain gains and stalls. However, as a member of various low-carb boards, I’ve observed that there is more inclination to veer off the low-carb plan during the winter.

But why?

It's not only due to boredom, though that's often the case. Suddenly, there are more questions about “falling out of ketosis” or concerns about suddenly increased appetite. We may find ourselves actually wanting more protein, or more fat, or (egads!) more carbs – with the latter being the worst culprit to immediate wt. gain.

It very well may be an instinctual thing to suddenly want to eat more once the winter weather hits. Even though resisting that desire, as I do, the plateaus or bounces (“stall-gains”) may continue.

After literally trying every trick in the low-carb book(s), my conclusion is that the metabolism puts the winter survival mechanism into high gear. That means the metabolism adjusts to keep the fat on the ole bod, in order to help us survive the winter.

Again, that's only a theory (mine) and it’s one I cannot prove, since I don't have low-carb volunteers or a lab at my disposal. Yet it's as good a theory as any.

So what to do?

Stick with it anyway! Using an old maxim but giving it a low-carb spin: We have everything to gain and nothing to lose if we abandon the low carb lifestyle. When we go off plan, we'll very easily gain weight within a day or two (and we’ll keep gaining if we continue veering off the low carb path). We’ll also gain the high blood pressure, the lack of energy, the headaches, the bloated, upset tummies, the GERDS, the over-all “blahs,” etc., etc., etc.!

In other words: When we go off plan, we'll lose every benefit for which we worked all the months before!

Conclusion: It's simply not worth it!

The winter must end eventually...and I choose to greet spring at the same constant wt. (or very close to it) rather than with a substantial regain, not to mention lack of self-esteem, energy that goes with it!

It might be darned hard to wait all these months to break a plateau or see any losses that stick, but I'll be darned if I'm going to give up the race now when I've made 2/3 of the journey!

Not only that, I figure the Whoosh Fairy will have a lot of lost time for which she must make amends. After all, she has not kept to her part of the bargain! (And I fully intend to see she does!) :>