Blood sugar diet and fast800 thread 20

[thenewaveragebear1983]

Thread 20, can you believe it?

Hi @bluebiddy I think that MM explains that metabolic adaptation is a myth, which was based on a study of men who were starved in POW camps and fed a high carb, low nutrient diet. Someone else who has been doing this longer may be able to explain.
One thing I am interested in is what the end point of this WOE is - the free eating etc. Is anyone there yet?

@Bluebiddy you need to check out Wong’s YouTube lectures. Forget his firstname! Yes, 10.10.10 is stones, pounds. ounces. I’m off to find his first name.... I’ll be back!

Jason Fung!!! I was mixing him up with hiit lady Emi Wong 🙄 This is quite a long lecture but worth a watch.
m.youtube.com/watch?v=7nJgHBbEgsE

Jason Fung talks about how low calorie diets don’t work long term and how intermittent fasting does. It’s fascinating although I still don’t totally understand it. Incredibly complex.

Morning everyone, welcome new joiners.

Bluebiddy pretty sure thats exactly what Bear means. It will all be muscle judging by her running mileage. I am 50 btw young whipper snappers. Am I the oldest?

I used to be 5ft 6 and a smidge, now 5ft 5 and a bit. I was so shocked to shrink and of course it made a big difference to my BMI, dammit.

B Coffee
L Skipping
D Roast chicken, Swiss chard, carrots, cauliflower, roast onions
Wine after dinner and stay away from the crisps and crackers.

I love Jason Fung, the obesity code is doc an interesting read , I highly recommend it. It complements this plan perfectly too, they have a little bromance going on and cite each other's work!

MM does dismiss the starvation mode theory as being outdated advice, but I would still be aware that he implies caveats. It's not simply that it doesn't happen (and in fact Fung confirms that it does because he says how if you reduce calorie input you'll reduce calorie output); it's that it doesn't automatically happen, and you can prevent it by: eating high fat low carb, eating protein to sustain muscle, building new muscle through hiit exercise or increasing steps, and getting a balance of nutrition among other things. I did say at the end of the last thread i think that months of doing low calories, running a lot, and then 'free eating' at weekends was screwing with my metabolism as well. The fact I've lost this week after eating more would be testament to that.,

If you follow the book, eat a balanced diet, and do the other non food things as well, you shouldn't experience the 'starvation mode'.

10.9.4 is stones, pounds, and then 0.4 of a pound (rather than 4 ounces) but the difference is negligible

@Cocobox I turned 51 a couple of weeks ago. So I think I could be the eldest (definitely not the wisest thou!)

Sorry if this is a slightly obnoxious post but did an extra weigh in to see how my extra cal days were hitting - and somehow I’ve lost 2lb! I’m now 10.0, 7lb from my goal weight down from 10.2 on Friday. I’m slightly baffled by this but not complaining! So 15lb loss in 6 weeks. Hurrah!

And well done to you bear noticed your having a great weekend too!

As for maintenance not sure of free eating but will prob do low carb, eating to my TDEE at goal weight and activity level - about 1700, with two low 800 days thrown in. And very carefully relaxing a bit at weekends. The last bits the tricky bit. But compared to 800 cals it seems like a dream!

That’s great Justasecondnow nearly in the 9s!

I didn’t skip lunch in the end, had one slice of cheese.

@Justasecondnow never obnoxious!! We need celebrate all these lovely losses. You’ve done flipping brilliantly! That’s an amazing loss in just 6 weeks. 🥳🥳

Does anyone experience bloating when starting a fast?
I had a bit of a blow out Thursday & Friday (dd's birthday so McD's - her choice! - plus cake, then pizza, beer & dessert on Friday. I find I'm less and less able to get away with eating loads like that.) So yesterday, started my first fast in ages. I usually skip breakfast anyway, then had grilled chicken skewers and salad for lunch and a grilled lean burger (meat only) with salad for dinner. I'm not feeling overly hungry today but I do feel uncomfortably bloated. I usually have a fair bit of protein every day and lots of carbohydrate. Even with a very carb-heavy couple of days like Thurs / Fri I don't typically experience any sort of digestive issues. Anyone experience similar?

Justasecondnow - fantastic well done. Not obnoxious - it’s motivating!

Bluebiddy - could you be constipated ? Salt intake? Are you having more veg than normal?

Closing up the kitchen on 1110 cals, 29g carbs, 13k steps (family walk plus yoga)

I've had such a positive weekend. I can't remember the last time I had a weekend as focussed as this one, I've just really kept on track. No snacks, no sugar at all, weighed everything. I even managed to make a peanut butter marinade for my butternut squash and didn't eat any PB (usually my nemesis). I was tempted for a spoonful but when I weighed out 20g and realised that was 120 cals I decided no.

I've prepped a lot for the week ahead; roasted a spare chicken so we've got cold meat for lunches, made a sugar free milk jelly just in case for tomorrow (or kids will eat it), and roasted some veg although I had it with dinner and it wasn't very nice so I might not have it many meals.

Really feeling positive for a good week ahead now, it's very rare for me to end a weekend on a loss so for once I'm actually excited for the scales on Monday morning!

Probably something to do with the extra fibre all right! Also, I've just realised that I'm premenstrual too. Doh!

• with all that sugar and yeasty stuff my gut bacteria were probably having a party of their own. This could be the equivalent of a bacteria hangover :/

bear1983 that all sounds amazing!

Thanks all! Just felt a bit jammy as not sure how/why that loss came from. Normally feel every 1lb is a monumental effort!

Plan for today went ok - beetroot and chicken snack thing for lunch from M&S, roast diner for tea, I did have a roast potato & strawberries and cream for afters. But only a mouthful of wine and did a quick 5k beforehand as mitigation! Over on 1200 cals plan and carbs. But only a bit. I think. Back to 800 and pulling it back in the week.. again!

@thenewaveragebear1983 you’re on fire! Good work.

Closing out week 8 with a 2.2kg loss, second only to week one (2.6kg). This is very interesting! What’s changed to accelerate the loss??

My carbs have been really low this week - averaging 19g a day. I’ve been drinking loads of water because of the heat (although I am normally good with water) and the other shift is that due to a much busier week and weekend than lockdown normal I only did about 54,000 steps this week - none of long walks I’ve been doing. Does any of this make the difference? I have a feeling that the biggest change is 10g fewer cars a day - I normally average about 30g. I suppose that is a third fewer carbs?

When I started out on this woe I was desperate to see others losses. So here are mine:

Week 1: 2.6kg
Week 2: 1.6kg
Week 3: 1.7kg
Week 4: 1.4kg
Week 5: 1.9kg
Week 6: 0.6kg (this was me insisting on going lower than a set point!)
Week 7: 1.8kg
Week 8: 2.2kg

13.8kg in total in 8 weeks.

I navigated the social yesterday - had a wonderful time with one pink gin and low carb food. This bodes well. Not out of the woods yet, though, and complacency was my greatest downfall last time.

Signing up for the next two weeks.
TRE - 12-6
No snacking
800 cals
20g carbs a day (let’s see!)
Alcohol on Friday (camping) and 1400 cals on Friday and Saturday.

Miso aubergine for tea (the green roasting time book). Pick up car later. In my new skirt (). Have great weeks everyone - keep on keeping on...

Morning all. Hangover meant I stuffed my face yesterday. I am determined to have a good week and feel like I am back at the start again!

@fufulina could you share a day's food that has your carbs so low? I just don't know how I can do that and eat anything other than meat and eggs!

Today I have a busy day of teaching and training and plan is
Lunch hard-boiled egg and tin of mackerel
Dinner Vege pulled pork, cauli cous cous and green beans followed by Yog and berries. That appears to be 740 cals but 46g carbs! Please tweak it for me!!

Lol - it is meat and eggs!!

So Friday was a typical day:
Breakfast: shit load of black coffee
Lunch: two eggs, hard boiled and mashed with 5g butter, salt and pepper, slice Gouda (plastic cheese from Aldi, I love it), rocket, big tomato, half tablespoon of oil. Liberal salt.
Dinner: chicken shish kebab (leftover from takeaway the night before. We live in north London and the Turkish takeaways are amazing), salad and two tablespoons of hummus + about 20g peanuts
MFP tells me that was 18g carbs and 915 cals (those peanuts!).

Bin the couscous. It’s a grain so high in carbs.

Thanks. It is cauliflower cous cous not the grain if that makes sense?
I just don't think I can go that low. I eat with the children and think it is so important that they see me eat vegetables and to have a range of healthy things. But I could Def keep my lunches lower.

What about other people's carb levels?

Hi all, I'm back!!

I've been in a cycle of fasting for a few days per week, followed by binging and drinking to excess from thurs-Sunday.

I need to get my life back and my body! I'm the heaviest I've been for a while.

I can do TRE easily and only eat between 12pm-8pm
I'd love some advice on really filling foods so I don't binge or feel hungry

I do eat veg, it’s just mostly green leaves, cucumber, tomatoes, celery - your classic salady veg and other lower carb veg - aubergine, broccoli and stuff. I’m really happy for the DDs to see me eat that. I also think I just eat less now - and obviously, the more veg you eat the higher the carb count. But you’ve got to make it work for you.

Oooooh such a busy thread! I'll try and answer some of your questions

@Bestbees I think your menu looks good, you don't need to tweak below 46g carbs. Although if you wanted to, a few switches you could make would be to have green leafy Veg instead of cauliflower (can reduce a few g of carbs although cauliflower is fine, and switch yoghurt for cream as cream is higher fat/fewer carbs for the calories) As I say though, you don't need to. I'll fluctuate between 30-60 g carbs over the week because I do like veg and salad and I struggle to get super low.

@MozzchopsThirty welcome back! The most filling (or rather, satisfying, food is fat: you need to make sure you get enough). I've been doing exactly as you describe and now after several weeks of it I just feel so unhealthy. I completely understand how you feel!

This morning: 10.8.8 which is overall about 3.5lbs off last week. I'm pleased with that as I still had a few false starts and wasn't 100% on plan, and I cannot remember the last time I ended a weekend lighter than I started, not when I last had a weekend I felt so in control.

Menu today is roast chicken and salad (I cooked an extra so I have it to snack on as well today) and dinner is lamb and pine nut meatballs (although often they don't have lamb mince in Lidl so they maybe turkey or pork instead!). Couch to 5k with my ds, no run for me, and there is a long yoga I keep meaning to try so if I can carve out an hour I might do that.

Have a good day everyone!