Low Carb Paleo Diet/Intermittent Fasting/Intermittent Diet

[GreatEXPATations]

Anyone interested in/following these? If so, want to compare notes and support each other along the way? There was quite an active Intermittent Diet thread until last month but it's died a death [: (]

Basically, I've been researching around the subject for a while and am very convinced by the principles of low-carbing having read Atkins/Gary Taubes/Briffa/IPD/Dukan etc

I've been on a mainly gluten-free diet for over a year anyway (though hadn't realised how v high-carb rice-cakes and the like were!); I've been doing low carb since Jan initially following the clinically trialled and evidence-based Intermittent Diet
www.genesisuk.org/blog/?p=896
with great success but then fell into the Atkins camp and have been playing around with that.

I've never worn the toe socks as didn't think i would like them but once you get used to the snug feeling around your toes they are really comfy to walk in.

I'd love a pair of vibram shoes. I had look about a year ago and almost fainted at the price but I've just noticed 'A' big on-line retailer finally stocks them. There are Fila equivalent too.

vnmum- If you don't mind me asking...Which type did you go for and how accurate are the sizes?

I went for a new model 'the spyridon'. DH kindly treated me . They are designed for trail running and have quite aggressive treadded soles. I got these because I run on trails and fields as well as road and the person in the shop said the others were slippy on fields for running. I measured as a 39, which is what my normal shoe size is but ended up going down a size. I would really suggest finding a shop to try them on as different styles fit slightly different. I now want some classics to wear as casual wear. The only downside is your feet get cold if it is a cold day. I think they are bringing out some warm ones in autumn. They do do some knee high kangaroo leather with fur inside boots but at over £200 I can't persuade DH that I need them .

DH also has gone down a size from his normal shoe size. It does take a bit of getting used to having something so fitted around your toes but they are so comfy to walk in, especially if you usually walk barefoot at home like I do.

Point to note though, there are alot of fakes around. The authentic ones come with a 2 year warranty. only buy from an official supplier, a list can be found here

Thank you, vnmum. :)

I had not seen the Spyridon before, they look great.

There's a stockist not too far from here, so all I need to do is convince DH that is my birthday soon, not his

DH has had to order his size in to our local stockist, who incidently said they are just flying off the shelves. So he will hopefully get his soon then I will try and persuade him I need a pair of classics for casual wear when we get paid .

vnmum- saw this and thought of you. I wonder whether it might help with the plateau.

Thanks for the link fava. From what mark recommends, I am still too high in BF% to try it. I have increased my fat lately so will see if that helps shift things along. The more I read of the 'Primal Blueprint' book, the more it makes sense. The idea of being able to eat a little fruit and nuts etc without worrying too much sounds great but I just seem scared that if I introduce fruit or up my carbs from 20g I am going to start gaining again. Mark's sweet spot for fat loss is quite alot of carbs compared to atkin's approach and I think that is what is making me worry. It is probably just a mental block and I will just have to make a leap of faith

If you were to gain weight it'll only be temporary, probably due to some initial water retention as the body readjusts. You could try having some extra carbs after workouts (no need for fruit; veg will do); you could always return to the 20g of carbs. One thing to remember that very low insulin also means very low 'amylin' which more and more studies are showing to be working in synergy with 'leptin'. However, I really appreciate the fear of coming out of ketosis and having to restart with all the horrible symptoms again. :(

After stumbling across some of your other posts, I think the protein shakes could give insulin spikes, due to the artificial sweeteners.

The extra fat in the diet could well do the trick; it might be worth leaving butter out initially, again due to the sugars in milk which cause insulin spikes in some people.
The easiest way I found to incorporate fat is to cook fish with the skin on, eggs, leave the fat on meat whilst cooking, olive oil, lemon and olive oil mayo (home made), olives, avocados. You don't need nuts ;)

Have you tried exercise after fasting (coffee definitely allowed) to raise catecholamines*? Sweet spot for this is,apparently, after 12-18 hrs fasting.

*catecholamines bind to receptors on fat cells, which activates HSL (hormone sensitive lipase), which leads to fat burn.

I haven't tried exercising after fasting, might be worth a try. So are you not in ketosis? I thought that fasting was easier if you were in ketosis but if you eat higher carbs and are not showing anything on ketostix, will the fasting be as easy?

I take it that your comment about the symptoms of going back into ketosis is regards to if I up the carbs and follow the PB diet but then don't lose so have to drop my carbs low again?

I have stopped the shakes and am trying to follow the PB at the moment. I haven't been in ketosis since beginning of last week so figured if I was going to eat more carbs on PB, there was no need to get back into ketosis before starting it.

Sorry for all the q's. I am just trying to get my head around coming out of ketosis and still being able to lose. I must have been brainwashed by atkins

Hi all, I can vouch for the exercise after fasting concept. I have my evening meal approx 8pm and then have just coffee in the morning. Gym visit is approx 11am, so around 15 hours of fasting. When I do my cardio I can literally feel the fat burning! I have 1litre of water at the gym. Then if I weigh myself around 6pm that is always my lowest weight of the day. Doing that has helped get past a plateau. If I am starving after the gym I will have a protein shake.

do you not eat till the evening the creamtea? so you do 24 hr fasts?

Vnmum- sometimes, although as I have the protein shakes it doesn't seem a proper fast. I would say about half the week. The rest of week will have some protein/salad type lunch

No problem about the q's. :) I remember feeling rather confused and overwhelmed with all the new info, when I first started paleo.

I have no idea whether I'm in ketosis or not as I've never used keto-sticks; my wee is always so pale, they probably wouldn't work (3 to 4l of water).

Mark Sisson says that if you are ranging between 50-80 carbs/day you will enter ketosis as and when needed, I'd imagine frequently at night time; so I wouldn't worry that you're not in ketosis right now.

When I go, intentionally or not, under 20g/day I feel very ill (even after 3 weeks), I can't shift the headache and feel dizzy during and after exercise... I know I would be in deep ketosis. However, I think exercise allows me to be in ketosis (perhaps mild?)at much higher carb levels.

I find fasting much easier with a few extra carbs as it allows me to eat enough calories before bedtime. Yesterday, it worked out I probably had around 20g carbs and no more than 700 cals: the lettuce parcels stuffed with eggs and mayonnaise I had for brunch filled me up so much, I didn't really want or eat much at dinner, but I woke up ravenous 3 or 4 times last night. Luckily there were no cheese or nuts in the house! When I have more veg and/or a bit of fruit I have no cravings/hunger.

Personally, I don't have anything against Atkins, other than phase 1 doesn't suit me and I never loose weight on that phase. I lost a lot weight with just under 100g carb/day- when I was still eating rice, sweet potatoes and quinoa. Now I am so close to my target weight, I've become impatient and I'm not eating many starches but the occasional carrot. I probably average 40g/day and I try not to go below my BMR in calories (which still leaves me with a deficit of 4/500 cals/day).

fava Thats interesting about you not losing weight when really low on carbs. I am wondering if that is my problem, hence why I am thinking paleo. I think I will just bite the bullet and do it. If I gain a pound or two initially it won't make much difference to how I look and then hopefully it will start coming off again and then I can have more variety without being anal about it. I can then introduce some fasting too.

Thanks for the help

Just off to walk to DD nursery in my five fingers

vnmumThe weight will soon come off like a run away train. Enjoy your walk. :)

creamtea Is the exercise after fasting (and fasting a bit longer) making a difference to your performance and/or muscle definition?

I'm able to push that little bit further each time and I'm discovering new 'contours' virtually every day. The muscles were getting bigger and harder before, but now they're different, more shapely without the body building look. :)

creamtea are you doing some form of fast wether it is just not eating till lunch or a full 24hrs every day or do you have days when you eat 3 meals etc. Also how often are you going to the gym?

I haven't been all week because I had a cold and then it felt like it was going on my chest (i'm asthmatic) and felt abit wheezy so thought I would be best resting and start going again on monday. I do feel lazy though for not going

Hi ladies, I think the exercise after fasting is helping with the muscle definition - starting to see shape in arms/shoulders. I don't stick to specific days per week, but if I'm doing gym at lunchtime then I will have no lunch (this is up to 3 times per week) then the other 2 week days I will have lunch, either because I have sport (I play netball) in the evening or just being sociable at work. At the weekend I always have either lunch or breakfast but never both - so never 3 meals a day. That would send me into guilt mode!
But I do know that my adapted self made up diet isn't probably the example of healthy, but it's working at the mo.
I recommend myprotein.co.uk impact blend shakes, strawberry and cream flavour

I lose weight easily on dukan - carbs around 50g-75g a day as dukan allows fat free dairy which contains carbs - also read Tom Venuto - he does not think being in ketosis is necessary for weight loss, although doesn't advocate eating grains - some fruit ok if lots of exercise - so I guess also he thinks 50g-100g good.

re: exercise after fasting, I do this on a sunday morning, often have a big lunch at 1pm-3pm and then don't eat until after gym say at 10am. Have just ordered some protein shake and am going to try skipping breakfast on gym days (usually 9-10.30am) so will just be 12 hour fast before.

I am at target weight (8 10) easy to maintain and can add fruit, nuts and seeds - I don't eat these in weight loss mode! I do eat dairy though so not "pure" paleo.

That's fantastic, foreveronadiet.

8 10, mind drifts to 10 years ago...

Forever - I've read your story a bit before - you've lost a lot of weight haven't you? My target is also 8,10. I started at 12 and am 9,13 now. I feel like its taken a while to settle into something that works, it's all about perseverance.
I don't think ketosis is needed all the time, some days I probably have up to 100g carbs and have not put on.

My target is 8, 10 too. Unfortunately I started at 14 stone and am 12, 6 now, so a long way to go yet! I'm not in any rush though and this way of eating is happily sustainable for life so it's all good.

I started at 12 5 but that was post pregnancy, pre preg weight more like 10 stone, never below 9 5. Got to 10 stone fairly easily normal calorie counting then it stalled, read dukan and lost the rest fairly easily, going around a stone lower than original target.

But my problem with dukan is the focus is on weight not health - and he encourages bread once you reach target weight and I thought bread caused bloating so didn't want to do that - so use briffa / south beach as influence too.

I don't do ketosis. I eat dairy (yoghurt, cheese - cottage cheese, mozzerella and small servings gouda/cheddar) and eat mountains of veg. Ketosis not essential for weight loss.

On weight loss phases just lean protein and veg dukan style. Add fruit, seeds and nuts when maintaining. And 85% choc!

Have maintained for almost a year now! Am much less guarded at weekends. But if I eat carbs immediately gain water weight.

WhippoorwhillIs not that long of a way; it will go faster than you imagine. I agree with you, once you get used to this style of eating, it does not feel you're on diet at all.
I started at 14 st and I'm 9 11 today; would love to reach 9 2 - 9 4 or just fit in my old size 10's.

foreveronadiet-That's brilliant. Being so close to my target now, I'm so looking forward to the maintenance and to the fruit growing in my garden.
Do all carbs make you gain water weight or are there some specific ones?

Hi all, checking in to give real life example of why fasting is so good! Forced into Chinese takeaway last night as DH demanded it 'fed up of your stupid diet' etc etc, then same again whilst out at lunch, kids wanted to eat out and so did he, nothing feasible for me on menu so lo and behold now 1lb up. Dinner in a bit of which I will have small portion as poss then fast till tomorrow dinner. And that should undo the 1lb!

Fasting is great for sorting out bad eating quickly isn't it. :) How crap that your husband is being so unsupportive though. It must be really hard to stay motivated.

I have had good reason to be thankful for low carb eating and fasting today too. Didn't have breakfast as usual, ate a fairly small late lunch and was planning a nice dinner. Unfortunately we had a dog emergency trip to the vets and didn't get a chance to eat until 9.30. I think without the appetite suppression of low carbing and being used to going without food for periods of time it would have all fallen apart spectacularly.