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!
Showing posts with label Tips and Tweaks. Show all posts
Showing posts with label Tips and Tweaks. Show all posts
Tuesday, February 3, 2009
Monday, January 19, 2009
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.
Thursday, April 24, 2008
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!
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!
Thursday, April 10, 2008
Divine's Home-Made, Low-Carb Chicken Broth
Canned broth, consomme and bouillon. At one point or another, we've probably tried them at least once. The problem is finding a low-sodium version that really is low-salt (read the label; you'll be surprised to see how low it isn't).
So, although I now prefer quick 'n' easy low-carb meals, I don't bother with grocery store options for broth but make my own.
In fact, I am convinced my clear chicken stock facilitates weight loss. I enjoy it mostly in the afternoons and evenings, between meals. It’s tasty, warm, satisfying, features organically grown spring broilers (and veggies, when I can find them) and – best of all – it’s home-made!
With mostly low-carb veggies (parsnips, mushrooms, green pepper, dandelion greens, celery) and with even "higher" carb choices (tomato, green onion), this is a very nutritional, low-carb, and flavorful broth - and I control the sodium content! (Btw, the mushrooms add the "salt" flavor we might miss, without upping sodium. Mushrooms also add low-carb nutrition!)
For 8 quarts:
1 left-over spring or roasting chicken (with the skin, pre-roasted)
*2 large parsnips (top cut off)1 or 2 whole turnips (top "nubs" cut off)
1/2 bunch of green onions (end strings cut off)
1 cup fresh mushrooms
1 tomato (with skin)
1/2 - 1 whole green pepper (with seeds and "whites" inside removed)
1 bunch dandelion greens
1/2 of a celery "bunch"
Optional: ½ head cabbage
For flavoring: Mrs. Dash No-Sodium Garlic with Herbs (for seasoning) or low-sodium salt, parsley, oregano, onion and garlic powder (not salt!)
*If using an uncooked chicken, be sure to skim off the soup base as it cooks.
1. Wash vegetables. Peel parsnips and turnips (if desired, but not necessary.)(If using an uncooked chicken, and not left-overs, rinse thoroughly.)
2. Place left-over chicken carcass and vegetables in an 8 qt. crockpot, add 7.5 qts. water, put top on, set to high and cook for 4 hrs (set on low; 8 hrs.) Or use an 8 qt. sauce pan (no top) and simmer gently 3-4 hrs.
3. Strain vegetables and chicken into a large bowl (or two). When the chicken has cooled, pull white (and/or dark) meat from the bones and place in either small-serving freezer bags or freezer-safe plastic containers. (Very useful for small meals, like chicken “salad” with low-fat ranch dressing or low-fat mayonnaise.)
4. When broth is cool, pour into sealable containers (a 10 qt. Tupperware bowl with seal is great! Or use 2-3 smaller Tupperware bowls). Place bowl(s) in the coldest part of the refrigerator – you want this to stay as fresh as possible for up to 5 days.
5. For use, just reheat the desired amt. and drink as many cups as desired - every day throughout the week! (I aim for 2-4 12 oz. mugs per day.)
DRINK UP!!!
Since the old rule of thumb for making wonderful, home-made chicken stock is to use at least 5 veggies, I simply looked for low-carb, nutritional options, as well as those that will add flavor. I use "1/2" amts. for the green onions, pepper, and celery only because I split each half into 2 pots. (We usually roast 2 broilers to feed my entire family, and I use the left-over chicken carcasses for 2 big pots of home-made broth.)
I'm sorry I can't give a total carb count, but it seems they are negligible when compared to canned broth. This recipe is very low-sodium – much lower than bouillion or low-fat canned broth. (I’ve discovered by trial and error that I have to be careful with sodium content, otherwise I look just like an upset blowfish.)
So, although I now prefer quick 'n' easy low-carb meals, I don't bother with grocery store options for broth but make my own.
In fact, I am convinced my clear chicken stock facilitates weight loss. I enjoy it mostly in the afternoons and evenings, between meals. It’s tasty, warm, satisfying, features organically grown spring broilers (and veggies, when I can find them) and – best of all – it’s home-made!
With mostly low-carb veggies (parsnips, mushrooms, green pepper, dandelion greens, celery) and with even "higher" carb choices (tomato, green onion), this is a very nutritional, low-carb, and flavorful broth - and I control the sodium content! (Btw, the mushrooms add the "salt" flavor we might miss, without upping sodium. Mushrooms also add low-carb nutrition!)
For 8 quarts:
1 left-over spring or roasting chicken (with the skin, pre-roasted)
*2 large parsnips (top cut off)1 or 2 whole turnips (top "nubs" cut off)
1/2 bunch of green onions (end strings cut off)
1 cup fresh mushrooms
1 tomato (with skin)
1/2 - 1 whole green pepper (with seeds and "whites" inside removed)
1 bunch dandelion greens
1/2 of a celery "bunch"
Optional: ½ head cabbage
For flavoring: Mrs. Dash No-Sodium Garlic with Herbs (for seasoning) or low-sodium salt, parsley, oregano, onion and garlic powder (not salt!)
*If using an uncooked chicken, be sure to skim off the soup base as it cooks.
1. Wash vegetables. Peel parsnips and turnips (if desired, but not necessary.)(If using an uncooked chicken, and not left-overs, rinse thoroughly.)
2. Place left-over chicken carcass and vegetables in an 8 qt. crockpot, add 7.5 qts. water, put top on, set to high and cook for 4 hrs (set on low; 8 hrs.) Or use an 8 qt. sauce pan (no top) and simmer gently 3-4 hrs.
3. Strain vegetables and chicken into a large bowl (or two). When the chicken has cooled, pull white (and/or dark) meat from the bones and place in either small-serving freezer bags or freezer-safe plastic containers. (Very useful for small meals, like chicken “salad” with low-fat ranch dressing or low-fat mayonnaise.)
4. When broth is cool, pour into sealable containers (a 10 qt. Tupperware bowl with seal is great! Or use 2-3 smaller Tupperware bowls). Place bowl(s) in the coldest part of the refrigerator – you want this to stay as fresh as possible for up to 5 days.
5. For use, just reheat the desired amt. and drink as many cups as desired - every day throughout the week! (I aim for 2-4 12 oz. mugs per day.)
DRINK UP!!!
Since the old rule of thumb for making wonderful, home-made chicken stock is to use at least 5 veggies, I simply looked for low-carb, nutritional options, as well as those that will add flavor. I use "1/2" amts. for the green onions, pepper, and celery only because I split each half into 2 pots. (We usually roast 2 broilers to feed my entire family, and I use the left-over chicken carcasses for 2 big pots of home-made broth.)
I'm sorry I can't give a total carb count, but it seems they are negligible when compared to canned broth. This recipe is very low-sodium – much lower than bouillion or low-fat canned broth. (I’ve discovered by trial and error that I have to be careful with sodium content, otherwise I look just like an upset blowfish.)
Wednesday, March 26, 2008
Lemon Water: The Good It Does Your Body
Lemon tree
Very pretty
And the lemon flower is sweet
But the fruit
of the poor lemon
is impossible to eat...
(The refrain from a very old song)
And then (with my apologies to U2 and their bizzare "Lemon" lyrics), there is also...
"Lemon...she wore lemons...she's going to make you wish for lemon." Maybe there was a great reason that the girl in the song was so crazy about lemons - so the possible reason is the subject of this entry!
But first, I wish to stress that the following article is not mine. As I have discovered, the info it contains helps me in fighting the ongoing water retention battle...which is most likely due to a number of factors, the foremost being my my chronic inflammatory illnesses.
Second, it is possible that lemon water might be the answer to other "challenges" which most low-carbers experience. That alone is a great reason to talk about the juice of fresh lemons!
During my winter battle with water retention, I use the freshly squeezed juice of a whole lemon, poured in a large coffee mug, to which is added 10-12 oz. of boiling hot water (and I do this twice a day before a meal). I've found my way of enjoying hot lemon water is the simplest and most effective way to use this wonderful tip.
In my personal experience, lemon water greatly assists in reducing water retention by detoxing the liver and other areas of the GI tract (which means it's very effective in "clearing the lower pipes" - if you catch my meaning), in naturally treating the pain of arthritis, in keeping potassium levels stable, and in stopping a cold (including swollen glands and sore throat) within hours. Low carbers will also be happy to know it does NOT make for higher glucose levels. For these reasons, and a few more, here's the original article (with all bold emphasis mine):
Lemon Water: Amazing Results
After visiting some friends recently who drank copious amounts of water spiked with fresh organic limes and lemons from trees in their yard and freely offered this delicious concoction to all their guests, the following article reminded me of the value of our mutual dedication to planetary health and wellness through simple healthful remedies.
There are basic lifestyle habits that are important to incorporate into your daily life, and this is certainly one of them. However, we are talking about organic lemons that are tree ripened. If you are buying commercial lemons from the store, learn kinesiology and muscle test the lemons you buy so that you know one way or another whether the lemons you are purchasing are actually therapeutic for you.
by Ann Heustad, R.N.
“When life gives you a lemon... squeeze it, mix it with six ounces of distilled water and drink twice daily.”
The value of eating lemons is reported by Jethro Kloss in his book Back to Eden:
“The medicinal value of the lemon is as follows: It is an antiseptic, or is an agent that prevents sepsis [the presence of pathogenic bacteria] or putrefaction [decomposition of tissue]. It is also anti-scorbutic, a term meaning a remedy which will prevent disease and assist in cleansing the system of impurities.”
Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently thus controlling constipation and diarrhea.
On page 659 of Back to Eden, Mr. Kloss points out that, “The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile, and is very good in cases of malaria. Sufferers of chronic rheumatism and gout will benefit by taking lemon juice, also those who have a tendency to bleed, uterine hemorrhages, etc.; rickets and tuberculosis. In pregnancy, it will help to build bone in the child. We find that the lemon contains certain elements which will go to build up a healthy system and keep that system healthy and well. As a food, we find, owing to its potassium content, it will nourish the brain and nerve cells. Its calcium builds up the bony structure and makes healthy teeth.
“Its magnesium, in conjunction with calcium, has an important part to play in the formation of albumen in the blood. The lemon contains potassium 48.3, calcium 29.9, phosphorus 11.1, magnesium 4.4. Lemons are useful in treating asthma, biliousness, colds, coughs, sore throat, diphtheria, la grippe [flu or influenza], heartburn, liver complaint[s], scurvy, fevers and rheumatism.”
Since many people today suffer from what they used to call biliousness, it is important to edify our readers to the definition.
Biliousness -- 1. A symptom of a disorder of the liver causing constipation, headache, loss of appetite and vomiting of bile. 2. excess of bile; a bilious fever.
Why the lemon works so well
On page 19 of A.F. Beddoe's book “Biological Ionization in Human Nutrition,” he states that: “Man does not live off the food he eats but off of the energy that is produced from the food he eats.”
The energy you get from your food comes from the atoms and molecules of energy in your food. A reaction takes place as cationic food enters the digestive tract and encounters anionic digestive enzymes.
To explain further, an ion is part of a molecule con-atom or a group of atoms that carry an electrical charge. Ions which carry positive charges are “cations.” Lemons are considered to be anionic, having more electrons (negatively charged ions) of energy as compared to cations (positively charged ions) in their atomic structure. Saliva, hydrochloric acid, bile and the stomach's other digestive juices are also anionic.
Lemon is one of the only foods on the planet that has more anions than cations in its atomic structure.
When considering the electromagnetic properties of food Dr. Beddoe points out that all foods are considered cationic with the exception of fresh, raw lemon juice. Some have suggested that the reason fresh lemon juice is similar to digestive enzymes is due to the low amount of sulfur in lemons. It should be noted that pasteurized and packaged lemon juice is cationic and, therefore, ineffective as a health remedy.
Who Can Benefit From Lemon Water
Dr. Beddoe continues on page 194: “Lemon water is used in every person that can tolerate it. That is, if there is no allergy to lemon (a very few have a true allergy to lemon) and no active ulcers, then all adults and most children should use the lemon water. The purpose of the lemon is to:
a. provide a natural strengthening agent to the liver enzymes when they are too dilute.
b. The liver can make more enzymes out of fresh lemon juice than any other food element.
c. The lemon helps fix oxygen and calciums in the liver because it regulates blood carbohydrate levels which affect the blood oxygen levels.”
In the above book, Dr. Beddoe also cites an article by Dr. Michael Lesser on the medical promise of citric acid in “Anabolism, Journal of Preventive Medicine.” He uses this article to validate the value of using fresh lemon juice daily: “It appears that citric acid, the major carrier of biochemicals in the body's energy system, shows important promise, primarily because of its excellent properties as a chelator. Its ability to form soluble complexes with calcium offers major promise in the successful treatment of pancreatic stones and has also been employed to dissolve kidney stones. Since calcium deposits are of major significance in the much greater problem of hardening of the arteries, citric acid may possibly contribute to a safe and effective reversal of this widespread degenerative disease.”
Even though medical doctors are not currently employing lemon juice in the treatment of the above conditions, this article substantiates the fact that one of the benefits of fresh lemon water is the way the citric acid is able to act upon the body's systems differently than any other food.
Lemon Remedies, Published by Jethro Kloss in Back to Eden
· For sore throat, dilute lemon juice with water and gargle frequently. Dilute one-half lemon juice with one-half water. It is even better to use straight lemon juice.
· A slice of lemon bound over a corn overnight will greatly relieve the pain.
· A slice of lemon bound over a felon [pus formation on a finger joint] will not fail to bring the pus to the surface where it can be easily removed.
· To relieve asthma, take a tablespoon of lemon juice one hour before each meal.
· For liver complaints, the juice of the lemon should be taken in a glass of hot water one hour before breakfast every morning.
· To break up la grippe [flu or influenza], drink a large glass of hot water with the juice of a lemon added, while at the same time have the feet in a deep bucket or other vessel of water with mustard added to it. The water should be deep enough to where it comes nearly up to the knees. Keep adding hot water to the patient's tolerance and until the patient begins to perspire freely (about 20-30 minutes). Be sure there is no draft on the person while this is done. The patient should be near a bed so he can get in it easily and avoid any danger of getting chilled. If convenient, a full hot bathtub would be good in place of the foot-bath. The lemon water should be taken every hour until the patient feels that all the symptoms of the cold are gone.
· A teaspoon of lemon juice in half a glass of water relieves heartburn.
· For rheumatism, one or two ounces of lemon juice diluted in water should be taken three times a day: one hour before meals and at bedtime.
· In cases of hemorrhage, lemon juice diluted in water and taken as cold as possible will stop it.
· Scurvy is treated by giving one to two ounces of lemon juice diluted with water every two to four hours.
· In excessive menstruation, the juice of three to four lemons a day will help check it. Best to take the juice of one lemon at a time in a glass of cold water.
Mr. Kloss explains how lemon juice can even help someone with stomach ulcers:
“How can one with an inflamed or ulcerated stomach partake in the juice? Would not a strong acid like that of the lemon act as an irritant? That would depend on how it was taken. If in quantity, yes. But to take it very weak at first [diluted sufficiently in water], it will cease to burn. The sufferer afflicted with ulcerated stomach has to use great perseverance to affect a cure, and it can be cured if care and patience is used. The gastric juice in the stomach is four times as strong as lemon juice.”
In these cases, I recommend one to two tablespoons of Aloe Vera Gel before the lemon water. Taking 500 mg. of Bromelin has also proven to be helpful.
Buying a sweet lemon
Some lemons are more sweet than others. A rule of thumb for selecting a lemon that is both sweet and high in mineral content, is to pick one that has a high specific gravity measurement and is heavy for its size. By comparing equal-sized fruit, the one with the greatest weight will have the most mineral content and sugar. A thick skinned lemon will not be as heavy as a thin skinned lemon and will not have the desired sweetness or mineral content.
The method I use to ensure the purchase of sweet lemons is to look at the stem end of the lemon. There are two ends on the lemon. One end has a point where the blossom started to grow; the other end has a stem or a dimple where the stem used to be located. On the stem end of a highly mineralized, sweet lemon, you will see little lines radiating out of the stem like sunbeams. These little lines can look like a star shaped structure and is called a calyx. The calyx may have three, four, five or more points to the star. The greater the number of points on the calyx, the higher the mineral content of the lemon.
How much lemon to use
If you are in good health and weigh less than 150 pounds, squeeze the juice of one half a lemon (one ounce) into a glass of purified water and drink this mixture twice a day (one whole lemon a day.) If you weigh over 150 pounds, squeeze the juice out of an entire lemon (two ounces) into a glass of purified water and drink this mixture twice a day (two whole lemons a day.) The lemon juice can be diluted more according to taste.
To help your body get the energy from the food you are eating, drink lemon water regularly. Next to drinking plain purified water, drinking lemon water daily is the most important thing you can do for your health.
Source: http://www.quantumbalancing.com/news/lemon%20water.htm
Sunday, March 16, 2008
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.
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?
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.
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.
Saturday, March 15, 2008
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.
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.
Monday, March 10, 2008
Tweaking the Low Carb Lifestyle
I'm a tweaker. Yep, I'm (semi) famous for tweaking my low-carb menus. It's a long story, but the bottom line is that, last summer, I discovered "cycling" the grams of carbs, fats and proteins usually helps.
At the moment, I am tweaking on a day-by-day schedule. I used to tweak week by week, but I think (like everything else) the metabolism catches on. Halts, stalls, long-lasting plateaus - they are reality but they are not the reason to abandon the low-carb lifestyle.
After all these months, I realize the battle first must take place in my mind - after that, the "diet" is the easy part! I have no problem sticking with lc or doing what I have to do, as long as it works. These long stalls (plateaus, actually) are a heavy weight (no pun intended) to the mind, but we can never forget the other benefits which low-carbing provides.
Yes, we all fall for the number on the scale to "measure" our success. But what about ALL the other benefits? These are the gifts that low-carbing and water calisthenics have done for me, and I must never forget them:
---Normal blood pressure (no more medication)
---Increased agility (thanks to water exercise)
---Increased energy (ditto)
---Complete disappearance of GERDs (again, no more medication!)
---Decreased pain of fibromyalgia, arthritis, and lupus (as long as I keep up with my water workouts)
---No more need for a cane (after 2 years of using it for short-distance walking, when not using a wheelchair for any kind of longer-term outings)
---Inches, inches, inches off - everywhere!
---Fantastic drop in clothing sizes!
---Increased confidence (and this is just as important)
As for a lower number on the scale, something is working (for now, anyway), since I lost 4.8 lbs. since last Thursday! I tweaked every single day since last Thursday, and now I'm trying to figure out the pattern. The best guess is that I had one day (Saturday) of higher "fats and proteins" to bring up the totals to a maintenance caloric level (which was way too easy to accomplish), but the other days were fairly low carb. Btw, I did maintain on Sunday after the higher fat-higher protein Sat. menu.
Here's what my numbers were for the past 4 days (with all carb grams total, not net):
Thursday: Cals 1525, fat-carb-protein grams: 80-17-157
(Dropped 1.2 lbs. the next day)
Friday: Cals 1617, fat-carb-protein grams: 93-98-76
(Dropped 1.8 lbs. the next day)
Saturday: Cals 2289, fat-carb-protein grams: 163-49-148
(Maintained the next day)
Sunday: Cals 1708, fat-carb-protein grams: 97-46-143
(Dropped 2 lbs. today)
I have a theory about lack of progress (on the scale), especially during the winter months. But more about that in a future post...
At the moment, I am tweaking on a day-by-day schedule. I used to tweak week by week, but I think (like everything else) the metabolism catches on. Halts, stalls, long-lasting plateaus - they are reality but they are not the reason to abandon the low-carb lifestyle.
After all these months, I realize the battle first must take place in my mind - after that, the "diet" is the easy part! I have no problem sticking with lc or doing what I have to do, as long as it works. These long stalls (plateaus, actually) are a heavy weight (no pun intended) to the mind, but we can never forget the other benefits which low-carbing provides.
Yes, we all fall for the number on the scale to "measure" our success. But what about ALL the other benefits? These are the gifts that low-carbing and water calisthenics have done for me, and I must never forget them:
---Normal blood pressure (no more medication)
---Increased agility (thanks to water exercise)
---Increased energy (ditto)
---Complete disappearance of GERDs (again, no more medication!)
---Decreased pain of fibromyalgia, arthritis, and lupus (as long as I keep up with my water workouts)
---No more need for a cane (after 2 years of using it for short-distance walking, when not using a wheelchair for any kind of longer-term outings)
---Inches, inches, inches off - everywhere!
---Fantastic drop in clothing sizes!
---Increased confidence (and this is just as important)
As for a lower number on the scale, something is working (for now, anyway), since I lost 4.8 lbs. since last Thursday! I tweaked every single day since last Thursday, and now I'm trying to figure out the pattern. The best guess is that I had one day (Saturday) of higher "fats and proteins" to bring up the totals to a maintenance caloric level (which was way too easy to accomplish), but the other days were fairly low carb. Btw, I did maintain on Sunday after the higher fat-higher protein Sat. menu.
Here's what my numbers were for the past 4 days (with all carb grams total, not net):
Thursday: Cals 1525, fat-carb-protein grams: 80-17-157
(Dropped 1.2 lbs. the next day)
Friday: Cals 1617, fat-carb-protein grams: 93-98-76
(Dropped 1.8 lbs. the next day)
Saturday: Cals 2289, fat-carb-protein grams: 163-49-148
(Maintained the next day)
Sunday: Cals 1708, fat-carb-protein grams: 97-46-143
(Dropped 2 lbs. today)
I have a theory about lack of progress (on the scale), especially during the winter months. But more about that in a future post...
Tuesday, January 8, 2008
Reclaiming Your Mojo
I forgot to mention that, as of this morning, I dropped another 2 lbs., so that is 6 lbs. gone since Sunday, Jan. 6th. (I had gained 5 lbs. overnight - from last Saturday to Sunday, which made me very irritated but also determined that I would find a way to halt this upward spiral).
As I wrote earlier today, I’ve been fighting water retention for almost 2 months now. I honestly think it's the winter weather, since arthritics and fibromyalgics are prone to swelling (water retention, which means inflammation) and most are also sensitive to weather changes, like rain, increased humidity, snowfall, etc. Those are the days we endure increased pain. For me, the solution was always my Water Workout and an increase in clear fluid intake.
But nothing has worked since November. I've lost and regained and lost the same lbs. repeatedly since that time. So after trying every low-carb "trick" I know, I am hoping that a Stillman's plan, with some ideas from both Protein Power and Lindora, might help me overcome these strange stall-gains.
That means I'll stick with Protein Power's recommended minimum daily protein take, implementing Lindora's strategy of consuming small amounts of protein per meal, with the day's menu spread out into 4-6 mini-meals. I'm also using the original Atkins Induction level of carbs (20 total, not net, per day - that is, 20 total carbs is the uppermost daily limit and is not viewed as an absolute requirement. If I have less carbs per day, the fat loss - not just weight loss, which could include muscle and that is not a good thing - should be faster.).
It's good to have a plan and to feel extremely determined...in fact, it's VERY good!
As I wrote earlier today, I’ve been fighting water retention for almost 2 months now. I honestly think it's the winter weather, since arthritics and fibromyalgics are prone to swelling (water retention, which means inflammation) and most are also sensitive to weather changes, like rain, increased humidity, snowfall, etc. Those are the days we endure increased pain. For me, the solution was always my Water Workout and an increase in clear fluid intake.
But nothing has worked since November. I've lost and regained and lost the same lbs. repeatedly since that time. So after trying every low-carb "trick" I know, I am hoping that a Stillman's plan, with some ideas from both Protein Power and Lindora, might help me overcome these strange stall-gains.
That means I'll stick with Protein Power's recommended minimum daily protein take, implementing Lindora's strategy of consuming small amounts of protein per meal, with the day's menu spread out into 4-6 mini-meals. I'm also using the original Atkins Induction level of carbs (20 total, not net, per day - that is, 20 total carbs is the uppermost daily limit and is not viewed as an absolute requirement. If I have less carbs per day, the fat loss - not just weight loss, which could include muscle and that is not a good thing - should be faster.).
It's good to have a plan and to feel extremely determined...in fact, it's VERY good!
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