|02-10-2014, 07:13 PM||#1|
Very Gabby LCF Member!!!
Some DD suggestions from long ago
We have a lot of newbies that may not be going through some of the old posts so thought I'd bring some of them up....this is a compilation of DD's grocery lists of 2012, I think....may you find something that will help you on your path.
DD grocery list: a compilation
bagged cole slaw
Baby Spinach (2 cups= 9 Cals)
Sugar Snap Peas (2/3 cup is only 41 Cals)
Portobello mushroom caps (for grilled "burgers")
green onions(easy to count);
shredded and head cabbage;
romaine and spinach blend
frozen cauliflower and broccoli
Rice Vinegar- SF
Heinz 1-carb catsup;
Kikkoman Ponzu sauce
Unsweetened Applesauce (1/2 cup is 50 cals)
Trader Joe's Habanero hot sauce (TJ's)
Bolthouse Farm's dressings
Better Than Bouillon (chicken)
canned green beans
I have a few Misto sprayers with different oils (olive, avocado, macadamia, sesame) that I use as well. (Less than 1tsp worth of spray, so about 20 cals) when I want "fat" on my salads or want to saute something 'in oil'.
spray salad dressings (Kraft or Wishbone, I don't remember which brand);
light ranch dressing
ken's lite northern italian (love this stuff)
eggs (use the whites, save the yolks for UDs)
Egg beaters (25 c. for 3tbps)
Laughing Cow Light wedges (35 c. per wedge)
FF plain greek yogurt (80 c.)
0% Greek yogurt (add frozen berries or DaVinci syrup)
shredded colby jack
Half & Half
light sour cream
Miracle whip light
Weight Watcher's Santa Fe Chicken (140 c.)
Hebrew National 97% Fat Free Hot Dog (45 cals)
AmyLu's chicken burgers (Costco)
Shrimp (Stir-Fry (TJ's)
canned chicken breast
Beef jerky <--Bring with me everywhere! Just in case!!!
Skinless chicken breast
Ham/turkey cold cuts
Hillshire Farm Turkey Kielbasa (90cals/2oz)
center cut 33% reduced fat bacon
new find: bacon and cheddar chicken patties (pre-cooked)
progresso light soups
Tilapia; tuna in water; pouch salmon; shrimp; chicken breast;
Springerhill ranch 98% lean ground beef(Randalls/safeway carries it).
(all my proteins are under 130cals per 4oz serving for convenience).
Some lean cuisine frozen meals in the freezer "just in case".
Wasa light crackers (60 c. for 2 big crackers)
Suzie's thin cakes (Whole Foods)
45-calorie bread (Sara Lee)
Sandwich Thins or low-cal wraps
100-cal bags of microwave popcorn
Natures own double fiber bread (50cals a slice) or sarah lee delightful whole wheat (45 cals a slice); Kroger has 100% whole wheat sandwich thins in the freezer section @ 90 cals per serving
Joseph's l/c pitas and lavash;
Flatout light flat breads;
Cheeze-it's 100 cal packs (my guilty occasional pleasure).
Diet Swiss Miss Hot Cocoa - (25 calories)
SF Chai Tea Latte (Oregon Chai) just add milk/cream (0 cals) before adding what you like to it
SF Caramel Pudding Cup (60 cals)
Fiber One Bars (90 cal)
100-cal microwave kettle corn bags (lunch at work)
Arizona peachtea/lemonade packets to add to my water
diet cherry pepsi
Mary in SoCal
Set a goal; Create an action plan; Follow the plan
Plan or Avoid or Plan to Avoid
Patience and Persistence not perfection
|02-10-2014, 07:15 PM||#2|
Very Gabby LCF Member!!!
I know there are a lot of threads here on how folks survive DD's but thought I'd add another one and ask for your suggestions. After six weeks on JUDDD, I've fallen in love with this WOE and, although I'm a newbie, I want to help anyone else falling into this program. I've found that I'm not getting up during the night for a trip to the "loo" but am sleeping about six hours and have lots of energy during the day...just have to work on moving the body more. But, hey, I've lost 14 pounds in this time so I'm doing something right. A few things I've learned:
You really have to plan - I never made menus before, but find that I have to on this WOE. I put it into my organizer and work the numbers to come up with the most food possible for the least calories.
I know a lot of folks have said they fast during the DD but I have to eat and if I'm careful I can hit the right numbers.
I heard (on Dr. Oz's show of all things), a suggestion I had never thought of...he was talking about various body types and ways of coping with a diet. Basically, the hunter/gatherer genes build a different body type than others...I have Type 0 blood and according to the eat for your blood type books, that means I'm from the H/G's...bear with me I am making a point here...Dr. O said that H/G's are usually the folks who are not hungry when they get up and therefore breakfast is not the big thing that it is for other body types. That got me to thinking that I usually wait for a couple of hours to eat and also that our ancestors wouldn't have a fridge inside their cave and so would have to go out to gather something before they could eat. So on my DD's I delay eating for a goodly time and it really helps me get through the day without even thinking about food.
Dr. J and a few others have mentioned that falling into a habit on eating habits can help survive...I've fallen into eating the same menu on the DD's and it does help...again, you don't have to think about food and what your are eating...egg white quiche with broccoli, minced ham, and NF cheese for breakfast and the protein/cabbage/shirataki noodles/cheese thing have become my mainstays.
Posters have mentioned adding almond milk to coffee and I tried it today and it is indeed yummy and helps smoooth the taste of my new extra bold coffee. Also, I was reminded today about iced coffee (it's hitting almost 110 degrees today) and remembered I have a slue of Torani syrups...I wonder what treats I can come up with for only a few calories.
Not only do you have to plan what you eat, I find that if I give my stomach that 20 minutes to realize I've eaten it really helps...therefore, small bites while concentrating on the food and eating slooooowly helps.
I also remember that people under-estimate the amount of food we eat and over-estimate the amount of exercise we do. So, if you aren't one of those folks who teaches pilates or is a personal trainer; I recommend that when calculating your daily calorie intake one level below what you think it is to achieve your RMR and measure everything that goes into your mouth. It is so easy to think you ate a quarter-cup of something and it's actually a half-cup or more.
These are a few my favorite things and I hope they help any other newbies and hoping to find a few of yours.
I've a few more suggestions that help me through the DD's...hope it helps someone.
I've printed out the list of DD staples and carry it in my purse for the days I go near a store. It's come in handy for remembering things I don't normally buy.
Someone posted on another thread about making a pot of soup on DD's. I had forgotten about doing that but remembered I had a couple containers of soup from my first DD and had it Friday. It is so convenient to have it simmering on the stove, even in the heat, crockpot might be a nice way of keeping it on the simmer.
Also, Keira's mom mentioned grilling portobellas in her new Evolve grill. Picked some up yesterday for my next DD....tomorrow. (also picked up some baby-back ribs for my next UD, so will start marinating them tomorrow)...gotta plan in advance for the meals.
I found that Laughing Cow has more flavors than just the plain cream cheese, as well as light versions. They have a very good cinnamon flavored one that acts as a good sub for something sweet when you must have something on a DD, although I try to not eat sweet things on a DD.
I've found I sleep better on a DD when I save a 100 calories, or so, so that I can have something an hour or so before bedtime...sometimes it's hard to sleep if the tummy is growling.
Remember to stay busy on DD's, it really helps to not even think about food. That's one of the reasons it's good to eat the same menu, it becomes habit.
Watch sodium intake. My body holds onto water and the scale is not my friend when I eat salty things, even on an UD.
I guess I've emptied my thoughts for the day...probably should just start a journal.
Yennie added in May 2013
I really love the potato down day. I like it because I can eat to satiety and don't worry about being "deprived". When I actually weigh, measure and track, I'm not that far over my calculator DD number but, if you've read any of the potato stuff, you know there are more benefits from the potato day(s) than just satiety. Adi does potato DDs and I have done potato DDs too. You don't have to do a multi-day hack. In fact, I think easing into it by doing it for single days helped me avoid some of the common problems for folks who just jump into a multi-day hack.
Remember that exercise can stall some JBs, so be sure you're looking for & tracking NSVs as well.
Hang in there friend! We'll lose our last 30# together!!!
And Whitlin’ added in May 2013
Let me see, what might I be doing differently than I was, say, a year ago, that might be making my DDs easier ... ...
I, too, am also including potatoes more, though not entire days. They are an excellent snack or supper on my DDs because a small quantity is so satisfying and by themselves they aren't sodium-rich or "fattening".
I like the supplement pterostilbene, which is proven to have good effects on both controlling appetite and general health markers.
I have become a student of online nutrition information for restaurants, and can zero-in on non-DD-ruining choices no matter where I may find myself. So being away from normal routine is not something I have to worry about any more. This was such a blessing recently when I needed to visit at a hospital several times, and there just wasn't a chance to prepare much.
Pretty insulated tumbler for cool water even in the car.
More sugar-free gum choices, especially those named after desserts. (Chocolate Mint Chip Extra is the favorite)
|02-10-2014, 07:17 PM||#3|
Very Gabby LCF Member!!!
From Darlinenikki on LCF
all these snacks have 10 calories!
1 cashew half
1 Cheetos Puff
1 large celery stick
1 French onion SunChip
1 Lay’s potato chip
1 pecan half
1 reduced-fat Pringle
1 shoestring french fry
1 Snyder’s of Hanover
honey mustard and onion
1 taro chip
1 Tostitos Scoops! chip
1 Trader Joe’s Bagel Chip
1 Wheatables cracker
1.5 Calbee Saya
snow pea crisps
1.5 Kashi TLC honey
2 baked bite-sized
Tostitos tortilla chips
2 Big Cheez-It Crackers
2 Sabra Mini Crunchy Pickles
2.5 baked Cheetos
3 Eden Foods Brown Rice Chips
4 Cheddar Goldfish crackers
5 green-bell-pepper rings
(raw, 1⁄4 inch thick)
7 pieces Pirate’s Booty
7 sugar snap peas
(raw, in pod)
7 Veggie Stix
9 roasted and salted
10 cucumber slices
10 Wheat Chex
11 pieces shelled
18 roasted and salted
20 roasted and
1⁄3 cup air-popped popcorn
½ Nestlé Pretzel Flipz
1 apple slice
1 Austin Zoo animal cracker
1 container tropical berry or
sugar-free gelatin snack
1 dried pineapple piece
1 grapefruit segment
1 gummi bear
1 Hershey’s white
chocolate pretzel bite
1 Keebler mini vanilla wafer
1 Miss Meringue mini
vanilla meringue cookie
1 Mr. Goodbar Bites
1 navel orange segment
1 peanut M&M
1 Rolo Bites
1 Snackwell’s chocolate
chip bite-size cookie
1 York Bites
1.5 banana chips
1.5 Hershey’s Kissables
1.5 Quaker Quakes mini rice
cakes (cheese, ranch or sour
cream and onion flavor)
1.5 Trader Joe’s Mini
Fruit Slices candies
1.5 Twizzlers black licorice bites
2 cantaloupe balls
2 large strawberries
2 pieces Brach’s candy corn
2 Teddy Grahams
2.5 baby carrots
2.5 Jelly Belly jelly beans
2.5 Reese’s Pieces
3 Altoids mints
3 cherry tomatoes
3 plain M&M’s
3 red or green grapes
3 tangerine segments
3 watermelon balls
4 Nestlé Toll House
semisweet chocolate chips
4.5 mini marshmallows
9 Brach’s Cinnamon
¼ cup fresh cranberries
From quisoid -AND 1/4 cup rhubarb. I buy the frozen kind and stew a bag (63 calories per bag) with some SF cinnamon vanilla torani syrup. For 10 calories and a FF SF yogurt, you have a great treat!
Montoya, J.F. (2013-03-28). "How To Use The 5:2 Fast Diet For Your Intermittent Fasting Days" (How To Make Dieting Easy) (The Ultimate Fitness Guide) (Kindle Locations 280-283). . Kindle Edition.
Sliced bell peppers (est. 2 calories per slice)
1 tbsp. hummus (est. 25 calories)
Fresh strawberries (est. 5 calories per berry)
Dill pickle spears (est. 8 calories per spear)
Air-popped popcorn (est. 30 calories per cup)
Sliced cucumber (est. 15 calories per cup)
Half a grapefruit (est. 40 calories)
1 small box raisins (est. 45 calories)
One sliced kiwi (est. 50 calories)
1 cup chopped watermelon (est. 50 calories)
5 whole olives (est. 25 calories)
1 scrambled egg white (est. 20 calories)
10 seedless grapes (est. 35 calories)
½ small banana (est. 50 calories)
2 sugar-free popsicles (est. 30 calories)
½ cup unsweetened applesauce (est. 50 calories)
8 oz. miso soup (est. 30 calories)
1 pretzel rod (est. 35 calories)
¾ cup almond milk (est. 45 calories)
½ cup carrots w/ 1 tbsp. ranch dressing (est. 50 calories)
2 slices deli turkey with lettuce (est. 50 calories)
1/ 8 whole avocado (est. 45 calories)
½ sliced apple with 1 tsp. peanut butter (est. 50 calories)
|02-10-2014, 07:20 PM||#4|
Very Gabby LCF Member!!!
High Fiber, Low Carb Food List
High-Fiber Low-Carb Food List
Fiber Counts in Low-Carb Foods
Interestingly, almost all the non-starchy vegetables and low-sugar fruits are the ones that are highest in both fiber and nutrients. So if you just want a list of high-fiber vegetables and fruit, you just have to look at the lists of those which are low in carbohydrates. If you are looking for numbers, one good guide for those limiting carbs is to look at the ratio of usable carb (or effective carb compared to fiber -- in other words, how much carbohydrate do I have to eat to get a gram of fiber? Here is a list, roughly in order on this carb/fiber scale. For foods not on this list, I recommend Nutritiondata.com. Note: I know there are discrepancies here. These are taken from Version 18 of the USDA Database. For an explanation of some of the incongruities, see Understanding Carb Counts and Why Carb Counts Vary. For more detailed carbohydrate information about fruits and vegetables, see my ever-expanding list of carbohydrate profiles, which includes carb and fiber counts, glycemic index and load, and other information.
Almost All Fiber
Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low-carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber.
Chia Seeds have a fiber and carb profile similar to flax seeds. One member of our Low Carb Forum has recipes with chia seeds on her blog.
Vegetables that are close to all fiber: Mustard Greens, Chicory, Endive
More Fiber Than Usable Carbohydrate
½ cup raw, 3 grams usable carb, 6 grams fiber
Unsweetened Coconut and Coconut Flour
1 ounce, 2 grams usable carb, 5 grams fiber
High Fiber Cereals
Check the labels carefully, but a few high fiber cereals are also low or fairly low in carbohydrate. Examples: All Bran with Extra Fiber; Fiber One
1 cup chopped, cooked, 4 grams usable carb, 5 grams fiber
1 medium avocado, 3 grams usable carb, 12 grams fiber
Spinach and Chard
1 cup chopped, cooked ï¿½ 3 g usable carb, 4 g fiber
Frozen 1 10 oz package ï¿½ 3 g usable carb, 8 g fiber
6 cups of raw spinach or chard=about 1 cup cooked
1/2 cup chopped, cooked, 1 gram usable carb, 3 grams fiber
1 cup chopped, raw, 4 grams usable carb, 2 grams fiber
1/2 cup pieces, cooked,1 gram usable carb, 2 grams fiber
1 cup raw, 2 grams usable carb, 2.5 grams fiber
1 cup, raw, 6 grams usable carb, 8 grams fiber
About as Much Usable Carb as Fiber
1/2 cup pieces, 2 grams usable carbs, 2 grams fiber
1 cup chopped, 1.5 grams usable carb, 1.5 grams fiber
1 cup raw, cubed, 2 grams usable fiber, 3 grams fiber
1 cup cubed, cooked, 5 grams usable carb, 3 grams fiber
1 cup shredded, .5 gram usable carb, 1 g fiber
1 cup, sliced, raw, 1 gram usable carb, 1 gram fiber
1 cup raw, sliced, 2 grams usable carb, 2 grams fiber
1 cup, raw, 7 grams usable carb, 8 grams fiber
High Fiber, but Not As Much Fiber as Usable Carb
1/4 cup 8 grams usable carb, 6 grams fiber
1 cup raw, chopped, 3 grams usable carb, 2 grams fiber
1/2 cup cooked, chopped, 2 grams usable carb 1 gram fiber
1 cup chopped, raw, 4 grams usable carb, 3 grams fiber
Snow Peas (edible pod)
1 cup whole, raw, 3 grams usable carb, 2 grams fiber
1 cup cooked, sliced, 4 grams usable carb, 3 grams fiber
1/2 cup sliced, 5 grams usable carb, 2 grams fiber
|02-10-2014, 11:39 PM||#6|
Senior LCF Member
Join Date: May 2011
Location: New York, New York
WOE: Lost 35 on WW/-6 on JUDDD...so far
Start Date: 1/18/2014-JUDDD
Ooooh I forgot about the Hebrew National FF hot dogs! Used to eat those on WW. I loved 'em! I'd put them on a piece of the 40 calorie light bread from Trader Joe's with some mustard and chopped raw onions and tomatoes and it would be a great snack at 90 calories!
|02-12-2014, 02:59 PM||#14|
Very Gabby LCF Member!!!
Hooray!!! thanks for making it a sticky
Sure wish some of our JB's who've done well on this woe would add some of their suggestions that help them...Here's one from 2012. Sorry I don't have the original question to which Sungoddess and Amyljo was responding, but I think this was helpful because it's a reminder that this woe is a healing process. I've always got to keep foremost in mind that JUDDD is not just about weight loss...this changes so much in the body, and all for the good...
Suggestions to stay on JUDDD 7/4/12
For those of us who are or have been significantly overweight, the journey is even a harder one. I think there are different rules of us as it is my belief we are more metabolically challenged.
i think you have gotten GREAT advice here already, so there isn't a great deal more to add. I started at around your weight, so I understand where you are coming from.
These are just my theories so take them for what they are worth. At this time, I wouldn’t do the fat fast that I did. I did it simply to break a stall. If I were you I think I would stick with JUDDD because it heals- I think sticking with it will heal your metabolism and that is number one. It is working for me and has worked for others in our situation. Your sole concentration should be on that-healing your body. In fact, you might just put the scale away for a few weeks. I know I needed to do that when I started.
I would stick very closely to my rotation and very close to my calorie allotment. I would be sure to measure and count things and log them into an online calorie counter. I was eating at a high calorie amount on my up day too and I did lose. I have lowered my up day calories as I have lost weight.
Have you had a complete physical recently? I ask because it is always good to know what you are dealing with.
When dealing with a metabolism that isn't working great, I do believe giving it extra support is necessary. Here are other suggestions I have. Take them as they apply to you.
1.Take friendly flora daily.
2.Make sure that you are getting high enough levels of fiber, 30 grams – 60 grams per day for very overweight people. Fiber helps bind LPS. I take psyllium husks 3x a day and the fiber is also a key prebiotic for friendly flora growth. It acts like a sponge for toxins and cholesterol, helps to regulate food cravings, and reduces the amount of food needed at a meal to get a normal full signal.
3. On your dd’s make it a healthy day. Eat very low carb. Start your day with adequate protein and fiber. Avoid carbs. Take L-glutamine powder to cut cravings 3x a day on empty stomach. Pine nut oil can also help reduce hunger pains. As you go along, the hunger diminishes. It is a good day for your body to heal because it isn't working on digesting food and can get to the important things it needs to do like healing you.
4. Assure you are getting adequate omega-3 oil-DHA. Very necessary for the fat burning process. DHA lowers inflammation in white adipose tissue. A number of studies show that DHA boosts adiponectin levels.
5. I would start doing JUDDD low carb. The beauty of JUDDD to many is the ability to eat what they want, but I think people with a lot to lose need to be careful with the carbs. At least in the beginning. Starting out, I would cut out the popcorn and stick to the things you mentioned you were eating. Good protein, fats, and low carb veggies. Add other carbs in slowly, but be cautious with processed foods, sugars, white flour.
6. Keep health as your primary focus. Changing the dynamics within your body that make weight loss possible requires many aspects of health to work in the right away, especially as time goes along. A healthy process of weight loss offers many health benefits long before an optimal weight goal is achieved.
7. Get adequate sleep and keep stress levels as low as possible.
8. The metabolic stress of being overweight is associated with increased demands for a variety of basic nutrients. You may or may not be lacking these nutrients. Various sluggish situations of metabolic efficiency can be improved with dietary supplements. For some people various dietary supplements improve the sluggish issues and simply help make the process easier and progress more consistent. For others such support may be instrumental in making improvement. There is no magic pill, but your body may need support. Magnesium is very important. Doses up to 800 mg a day are typically quite helpful in improving sluggish metabolism. But some folks are limited by bowel tolerance as to how much magnesium they can take. It has a laxative effect so you need to build up slowly. Magnesium has also been shown in overweight people to improve metabolic gene signaling.
Being overweight is a pro-inflammatory condition that places an extra demand on antioxidants. Be sure you are getting sufficient antioxidants while attempting weight loss. And be sure your vitamin D levels are adequate. When I started weight loss, my D3 levels were below 26! I didn't really start losing weight until the levels got to over 35. It's a good idea to use supplements to help detoxification processes like silymarin and liquid chlorophyll. At least take a good multi vitamin and mineral.
9. To manage leptin, eat protein in the AM, leave 5 hours between meals and make your last meal 3 hours before you go to sleep.
10. Avoid all trans fats
11. Take coconut oil. Work up to 3 tablespoons daily, divided doses. Start with a teaspoon at a time and build up.
12. Be sure to move. Gentle walking to start.
13. Take your measurements and use those as your tool over the scale. Get jeans a size smaller than you are wearing and use those as a fat loss tool.
It may take a while for your body to heal from whatever ails it before you see weight loss. Give JUDDD a chance to do its work behind the scenes. Remember in the Wizard of OZ? There was a man behind the curtain controlling things. Well your body controls things behind the scenes too. Things that may not show up on the scale. Your body may need to heal inflammation or other things before it can put its mind to the job of losing fat. This is not an overnight trip by any means. I think if you stick with JUDDD you will heal yourself and when you heal yourself, the fat will come off.
It isn't easy, but it is so worth it. Read through the non-scale victory scale every day. It will give you the motivation to carry on. You can do this. Stick with it
My take-aways from all you wise and wonderful new friends are this: (correct me if I am wrong)
1. Might want to consider a probiotic to get the gut balanced out. This was a good reminder for me - and something that rang true when I read the 17 Day Diet, that we all have gut healing that needs to be done. I don't seem to have issues with food causing gut issues that are noticeable, like nausea, gas, etc, but I struggle with constipation. I assumed it was a thyroid issue. Could it be gut imbalance?
2. Get moving.
3. Yes to coconut oil. I like it okay, may have to see how many calories of it I can fit in then experiment with continuing to take it without counting. I doubt I'll ever get up to 3T daily though. I'm more like a 1tsp at a time gal.
4. Keep an eye on nutrition. Make choices for whole foods that nourish instead of empty carb calories (popcorn! )
5. I know someone said eat those UD calories, and I respect your opinion, but I am going to lower them AND lower the DD ones. So much of what Leo said, as a formerly very heavy person like me, rings true. Something is very wrong when you follow the advice meant for the typical population and nothing is working.
Thank you so much for your support and tips and ideas and helping me get my head around this. I just feel like I have tried every single thing. I loved the idea of JUDDD as a strategy for the calories, then I chose the calories. But same as all other weight loss attempts, my body does not want to cooperate. I even did Medifast and was eating about 900 cals daily and struggled to lose about a pound or so a week. But it was impossible for me to eat that way every single day. I love the idea of nourishing, then just about fasting, then nourishing again. I just have to get control of the hunger on those DDs.
|02-13-2014, 03:02 PM||#15|
Very Gabby LCF Member!!!
Ideas for our JB's who stick to the Low Carb woe
These ideas are from a book Low Carb Diet Strategies You Don't Know About by Susan J Campbell, (2012-12-08). I found these to be helpful...the book has quite a few ideas. She mentions doing IF only one day a week, but should be considered by all on the ADF program.
Here's your Advanced Low Carb Diet Blueprint:
1. Work to become fat adapted. Do this by ramping up your fat intake while simultaneously decreasing your carb intake to between 30-50 grams per day. Also keep your protein intake to 60-80 grams per day, or about that of the size of a deck of cards for each meal. Use a free online macronutrient tracker to help keep you on track.
2. Eat strictly low carb/ moderate protein/ high fat for 1-3 weeks (or more if necessary). This will give your body time to adjust away from being a sugar burner towards being a fat burner. The more "broken" your metabolism is the longer period of time this will take. Do not use any of the other advanced strategies until you are fat adapted.
3. Incorporate cheat days into your low carb diet. Once you have become fat adapted, use cycles of 7 days to move forward. Simply eat low carb/ moderate protein/ high fat for the week and have a cheat day on the 7th day. This helps keep leptin levels up. Remember, I try to have my cheat day be on the weekend according to my social calendar.
4. When you do eat carbs make sure to time it right. The best time to consume carbs on a non-cheat day is 1-3 hours after a good workout.
5. Combine foods for maximum fat burning. There are three main ways we can combine our foods by macronutrients. Choose to eat mostly protein with fat most of the week. When it is time to incorporate some carbs into your diet, make sure to eat them with protein to slow down blood sugar surges and insulin release, but never with fat.
a. Protein & Fat - Neither protein nor fat has much of an effect on blood sugar levels.
Meals consisting of protein help to keep ghrelin levels low, thereby keeping hunger and cravings at bay. The only caveat we have to worry about with protein is that eating too much protein could result in gluconeogenesis (where the liver makes glucose from excess protein consumption) with a resulting blood sugar spike. Conclusion: Combine protein (in a controlled portion) and fat together if you want to maintain or lose body fat.
b. Protein & Carbs - For example, if you eat a steak (protein) with a sweet potato (carb) your insulin levels would not increase as much as they would if you simply ate the sweet potato on its own. Conclusion: Combine protein (in a controlled portion) and carbs together if you need to consume carbs but still want to maintain or lose body fat.
c. Carbs & Fat - if we eat a meal full of carbohydrates and topped with fat, you will not see the blood sugar sparing effect as we saw with the combination of carbs and protein. Rather, you would see a large increase of blood sugar into the bloodstream as you would if the carb was being consumed on its own. However, in this scenario, any fat that you ate with the carbs will also likely be shuttled directly to your fat cells. Conclusion: Never combine carbs and fat together unless you want to GAIN body fat.
Conclusion: Of the three different ways to combine your food into meals you should opt first for a meal comprised mostly of protein and fat, followed by meals made up of Protein and Carbs. Both of these scenarios will give you the greatest chance at losing or maintaining body fat.
6. Use IF once per week after a cheat day to create a massive caloric deficit. Try avoiding all foods and beverages with calories (water and tea is ok) from the end of dinner on cheat day to the beginning of dinner the following day, or about 24 hours. This will not only create a massive caloric deficit (which is needed to lose fat) but will allow your fat burning machine of a body to burn your stored fat for energy instead of using the food you consume that day.
7. Use resistance and interval style workouts strategically. Doing a good workout the day before a cheat day, on IF day, and one other day during the week will deplete glycogen stores, increase the uptake of glucose into muscle cells instead of fat cells, and create an environment where your body is in fat burning mode for an entire day AFTER you do the workout.
|03-20-2014, 07:48 AM||#16|
Senior LCF Member
Join Date: Mar 2009
Stats: 164.4/152/140 5'5"
Start Date: 4-14-13
I really like maple grove farms fatfree balsamic dressing. Not perfect ingredients but 15 cals for 2 tbsp. and really yummy. I only use it on DD.
|04-07-2014, 07:46 PM||#18|
Junior LCF Member
Join Date: Apr 2014
Start Date: March 2014
|04-12-2014, 06:18 AM||#19|
Join Date: Mar 2012
Location: New York
Stats: 199/120.0/126.8 5'2" 38yrs Size 20/4P
WOE: JUDDD/ 5:2 to maintain
Start Date: 2/21/12- Low carb (199lbs) 3/28/12 JUDDD (189lbs)
This thread has a lot of great JUDDD gems.
Best JUDDD Threads
|04-12-2014, 07:43 AM||#20|
Join Date: Jan 2008
Location: CA Coast
Stats: 250/166/175 Trying again...223/213/146 5'7
Start Date: April 2000 (the first time)