Diet after goal

[rcjordan]

>determined to do a 72 hour fast soon

Ping Louise on FB, Ras, she's had success with her version of the "fast-mimicking diet"  --it's pretty specific on ingredients but quite a bit more tolerable.

[rcjordan]

Check your FB, Ras. Louise posted there. Let me know if you didn't get it.

[littleman]

I do a shallow IF daily where I just start my day with coffee and typically start eating at about 2pm.  That's usually where I start to feel hungry.  A good way to start doing it is just to push your first meal of the day back a bit every day; after a while it feels normal.

I've been wanting to do a larger fast, not a goal to burn fat, but because of autophagy.  There is evidence that autophagy can be really beneficial but it is something that most modern people never allow their bodies to do.

https://en.wikipedia.org/wiki/Autophagy

Autophagy is basically a process where cells feed on the damaged bits inside them as fuel, it is a way for cells to clean themselves out.  The process increases the longer fasts goes.  Most of the data I've seen suggests that it only starts kicking in a little at 16 hours.

[rcjordan]

Gimp & Company brought the then UK faddish 5-day fast to Louise's attention.  Also, Louise's sister does the daily morning fast like LM, and has done it for some years now with ok-ish results.  During this period it was repeatedly ascertained that Louise just didn't have a metabolism no matter what the diet. (I'm serious, I don't know how she manages to fog a mirror. BTW, she's had her thyroid removed for 30+ years.)

What caught my eye on the reader was that there was good research showing that fasting helped reset metabolism.  We've progressed from there, trying to find the least-objectionable fast.  Again on the reader, I saw the fast-mimicking diet get some high marks --but it was proprietary and the guy was charging big bucks for the program. Louise started searching and found a guy who'd worked out the same or similar program.  She's done it a few times, it does seem to kick her metabolism back in gear for a week or two.   I'll see if I can get the recipe and post it here.

[rcjordan]

Read it and weep, Rumbas. This is all you get for each day (but it's better than nothing).

[littleman]

I just wanted to add:  Maintenance is hard; statistically 97 percent gain back their weight within two years.

I believe there are two main problems that cause this:

• the belief that one is done after hitting his or her goal and that it is OK to go back to old eating habits
• reliance on willpower to achieve weight loss

So, post weight loss eating needs to account for both these things, you can't go through the day feeling like you are being deprived or hungry and you can't ever think that you are done with paying attention to what you eat. Eating habits need to be sustainable.  What that looks like is going to vary from person to person.  As you adjust your diet pay attention to how you are doing with the changes.  It is also important to make sure you are not overshooting and going beyond maintenance -- check the scale and how your cloths are fitting you regularly.


I know you know this RC, but I thought I'd put it out there anyway for others reading this thread.

[rcjordan]

>you know this RC

It's like they say about trying to quit smoking; you're going to fail a couple of times in the process. Since 2003-ish, I've been at goal 3 times. After the first time, I gained it *all* back --probably took a year, maybe less. After the second time I met goal, IIRC it took a couple of years to gain *most* of it back.  Maybe I'll keep it off this time.  Or, maybe not ...but I do know that I can lean heavily on keto again and take it off. It helps that I like meat and don't dread the diet, but yo-yo weight cycles aren't the long-term answer and surely can't be good for you.

About all you can do is to be observant and try to note where you have weaknesses, then work out ways to avoid them without feeling deprived.  You chip away at making lifestyle changes; working out super-easy meal prep using the Replicator was likely the biggest positive contributor for me.

One almost universal hint that you're slipping is that you quit weighing daily or every few days.  I've mentioned earlier that's why I like the FatSecret app, it sends you a nag email if you drop out for a couple of weeks. 

[rcjordan]

<added>

OK, back to the main topic 'Diet after goal'

I'm going to keep keto as the core diet and add spinach, brussel sprouts, broccoli, cauliflower, & green beans. None of these seem to negatively impact me when I have the occasional serving.  I've added low-carb tortilla wraps as a bread --again because I've previously observed that tortilla wraps don't hit me very hard when I pick up a sandwich while traveling.  I'm going to experiment with black beans. The internet goes crazy over black beans and I like them a little bit. Finally, I'm going to try and shift more to chicken vs red meat --at least 2 meals per week. I'll play with adding fish, but that's a long shot. I'm OK with fish but Louise doesn't want it in the house, hhh. Neither of us like turkey.

<added 2>
Believe it or not, Rumbas, you can get bored of rib-eyes.

[Rumbas]

Got it RC, thanks.

I had a huge pizza ealier this week and for some reason it knocked me out and I felt like shit for the whole night. Dunno if it's the gluten, but I usually feel better not getting too much.
The keto diet is absolutely something I could live on and as long as there is plenty of meat and greens, I'll do ok.

Yesterday after lunch I thought fuck it and decided to try and fast over the weekend just to see how my body reatcs and how I'm feeling. 30 hours with nothing but water and a coffee so far.
Feeling extremely sluggish with a huge head ache, but pushing through until Sunday at dinner time - maybe even Monday at lunch. Depends on how the rest of Sat and Sunday afternoon will pan out.

>Autophagy
Yup, the main reason I'm trying it out. Got so many allergies, bad digestion, migraines and stuff and read that it might be able to reset your immunesystem and fight off some of the consequenses of a rather bad life style atm.

[rcjordan]

>pizza knocked me out

Search on 'carb flu' --most people seem to get it when they start keto but both Louise & I get it when we suddenly pig out on carbs.  I suspect it's really a precursor of blood sugar problems, but that's just a suspicion.

>might be able to reset your immunesystem

I read that as well. More than once. Too soon to tell, IMO, might be a World Peace^{Miss Congeniality (film)} kind of wish.

>bad digestion

I've mentioned before (maybe even is this thread) that my lifelong IBS goes away on keto diet --which is crazy since keto is almost the polar opposite from the IBS diet doctors gave me.  JUST this week, I picked up this in my reader:
https://www.sciencedaily.com/releases/2017/08/170803141045.htm

[Mackin USA]

Ruth Ann has a reference site www.KetoMagic.com

[Rumbas]

Good stuff. Will dig into it.

>carb flu

Yup, thinking about it I realize that I actually feel like shit almost every time I get a lot of carbs - carbs from bread/flour I think. Same thing in the morning if we do a traditional breakfast including a lot of white bread and toast etc. I get knocked out most of the day.

>IBS
Interesting. I've had symptoms for years and errm been anxious if I go too far away from a mens room.

[buckworks]

My opinion, based on experience: get your carbs from something other than wheat. There are compounds (gliadins) in modern wheat varieties that stimulate the appetite beyond what your body actually needs. The more you can avoid those, the better.

Learning that it would be wise to avoid wheat was the turning point in my own weight loss journey. I can't say I've cut wheat 100% ... travel and social life sometimes get in the way. But when I go without it, my appetite stops working against me.

I don't avoid carbs otherwise, for me it's wheat that's the villain.

[Travoli]

>reliance on willpower to achieve weight loss

Some choose gastric bypass surgery over self discipline.

>pizza

For those in the USA:
https://realgoodfoods.com/

Not sure if there is an alternative like this in EU, Rasmus? Crust is made of parmesan and chicken. They do the job.
Here's a recipe for home made: http://sassysouthernyankee.com/2014/02/chicken-pizza-crust/

Don't forget pulled pork, RC. As long as the sauce is vinegar based.

[rcjordan]

>pulled pork, RC. As long as the sauce is vinegar based

Yeah, but pork isn't really "the other white meat" per their 90s ad campaign, it's still red meat.  Louise's dad used to do vinegar-based bbq chicken. I just cooked it this weekend.  It's not pulled pork but it's good.

>choose gastric bypass surgery

I have a few in my extended family and friends. None -repeat, NONE- have really lost any large amounts of weight. Each has lost 50-80 pounds post surgery, then slowly started to creep back up. I'd guess that they do end up with a 30-40# loss.  Other than right after surgery, they don't change their lifestyle.  What we all want is a pill that fixes everything without any inconveniences.