~♥~ YES WE CAN! ~ Jan 2009 ~♥~

[ragtopwife]

I think losing weight and kicking butt (on both sides) will be easy this month. The winner will come down to who can keep it off, stay focused and keep up the work a year from now... That is the real challenge.

Most of us should be at or near goal by then... If we don't get tired, distracted, sick of it, or wander away.

[DaisyGG]

Originally Posted by ragtopwife

I think losing weight and kicking butt (on both sides) will be easy this month. The winner will come down to who can keep it off, stay focused and keep up the work a year from now... That is the real challenge.

Most of us should be at or near goal by then... If we don't get tired, distracted, sick of it, or wander away.

We won't let that happen. Not this time yes? We're in it to win it.

[hummingbird11]

Damn right! We're losing it AND keeping it off ~ right girls??

No wandering off either...as I will HUNT YOU DOWN!!!!!

I just posted this:

~*~To Slimfinity and Beyond~*~

[DaisyGG]

Spiffididooda!

They better be prepared to hoist their big-girl panties up a flagpole when all results are in. I'm sure birds will build nests. Or they could sail to the cruise. Or use them to wave the white flag.

Our teeny little thongs are going to look cuter than ever on our gettin'-smaller-every-day tushies.

[hummingbird11]

Daisy, nice AH-HA moment! yes absolutely: LC + HF = WL

have you actually read Atkins DANDR or are you just "winging it" at LC?

Originally Posted by DaisyGG

I'm feeling good. A little investigation into my own FitDay stats confirmed something I've read on the boards many times. High fat! When I had losses and success back in 2002 I had low carb percentages and high fat percentages. Carbs ranged 3-9 or therabouts and fat was many times 75 or over. Mostly 70 at least.

[DaisyGG]

I read it in 2002 cover to cover. I don't think I made this total connection before though.

Does the book actually say 70-75 percent fat? I need to find that book and re-read.

[DaisyGG]

And I'm evolving this time. Doing way more research.

For instance, I'm reading about Leptin today. I hadn't even heard of it! You're never too old to learn.

[hummingbird11]

Originally Posted by DaisyGG

I read it in 2002 cover to cover. I don't think I made this total connection before though.

Does the book actually say 70-75 percent fat? I need to find that book and re-read.

Good idea! (to re-read and have close for reference)

I think it says 65% Fat

But I've also read (here) re: women having great success with Higher Fat (70-75%)

and YES, our tushes ARE cuter & smaller than theirs !!!!!!!!!

[hummingbird11]

oh THAT is ADORABLE!!

Originally Posted by DaisyGG

[DaisyGG]

Yes, you've mentioned it and I've read it other places.

It was really interesting to me to see that my own stats bore out the info.

[hummingbird11]

AWESOME that your own experience & tracking proved the science!

I'm going to post something for you & everyone in a minute...

Originally Posted by DaisyGG

Yes, you've mentioned it and I've read it other places.

It was really interesting to me to see that my own stats bore out the info.

[hummingbird11]

(when he says "cheat days"; think of "carb-up" days)

Originally Posted by btinc

Dieting without Exercise

The most common approach to fat loss for most people is to simply restrict calories
without exercise. The biggest problem with weight loss by caloric restriction alone is an
inevitable loss in lean body mass (LBM), with a large part of the LBM drop from muscle stores,
and a drop in metabolic rate. The more that calories are restricted, the more the body lowers
metabolic rate to compensate. This reflects the body going into starvation mode to prevent
further weight loss. Depending on the amount of caloric restriction, the addition of exercise may
or may not have benefits in alleviating or preventing this drop in metabolic rate.
When food intake invariably increases again, the lowered metabolic rate makes the change
of fat regain very likely. As many individuals have found out, dieting by itself is not effective for
long term weight loss. In fact a recent analysis of studies shows that weight maintenance is
much better when individuals include exercise as part of their weight loss efforts than when it is
not.

Leptin

You probably know that leptin is a hormone, and you may even have heard it referred to as the "anti-starvation" hormone, but let's dig a little deeper. Leptin (derived from the Greek word leptos, meaning thin) was discovered just over 10 years ago by Jeffrey M. Friedman and his team of researchers at Rockefeller University. A 167-amino acid protein-based hormone, leptin is secreted by adipose tissue (fat cells) and communicates one's nutritional status to the body through its associated receptors.

The bulk of leptin receptors are located in the body's "feeding center" within the hypothalamus of the brain, but there are also receptors elsewhere throughout the body, such as in hepatic (liver) and skeletal muscle cells.

Leptin levels are mediated by two things. One is your level of body fat. (1 - 7, 11, 14, 17, 19, 23, 24, 27, 28, 33, 37, 44, 55, 65 - 67, 69) All else being equal, people with higher levels of body fat will have higher leptin levels than those with lower levels of body fat and vice versa. Because leptin is secreted by fat cells, it makes sense that under normal conditions there is a direct correlation between leptin levels and the amount of fat one is carrying

Unfortunately, when you're attempting to lose fat and begin to restrict calories, conditions are anything but "normal," and the body responds accordingly by lowering leptin levels. This is because the second mediator of serum leptin is your calorie intake. Lower your calorie intake and leptin will fall, independent of body fat. (26, 44, 55, 56, 58, 59, 65 - 67)

So what happens when leptin levels fall and why the heck does it matter? Again, under normal conditions leptin levels are normal and because there's plenty of binding occurring to the receptors of the hypothalamus, the brain gets the signal loud and clear that nutrition intake is adequate. Metabolism is high and the internal environment of the body is one very conducive to fat burning.


Until you start dieting.

When you go on a diet, leptin levels quickly plummet (by 50%+ after only one week [1, 59]), sending a signal to the body that you're semi-starved and not consuming enough calories. This puts the breaks on metabolism and creates a hormonal environment extremely conducive to fat storage. Thyroid hormones respond by taking a dive and the abdominal fat-storing stress hormone cortisol skyrockets measurably. And if that wasn't bad enough, the appetite-stimulating hormones ghrelin, neuropeptide-Y, and anandamide all hop on board to make your life even more miserable.

Despite having a pretty good reason for its reaction, it's pretty ironic that our bodies are primed for fat loss at every other time exceptwhen we're trying to lose fat. Wouldn't it be great if we could maintain high leptin levels and a body primed for fat burning while dieting? It would seemingly solve all of our problems. In order to do this, though, we'd somehow have to keep leptin levels high as we attempt to lose those extra pounds

So Can't We Just Take Some Leptin or Something?

Well, technically you can, but there are a couple of problems. First, recall that leptin is a protein based hormone, so that rules out a leptin pill and oral administration. This leaves the method of exogenous leptin administration to injection. And leptin injections do indeed work, reversing the metabolic adaptations to dieting and "starvation" even while continuing to restrict calories.

- In 1996, Ahima et al. used exogenous leptin to reverse starvation-induced neuroendrocrine adaptations in mice. (35)



Before regular leptin injections, this mouse thought he had to stay hungry.

"Well, that's nice and all," you're probably saying, "but I'm not a mouse, I'm a human!" Fair enough. Research with rodents doesn't always correlate to similar findings in humans, however:

• In 1999, Heymsfield et al. performed a double-blind placebo controlled study analyzing weight loss over a 24-week period in 73 obese humans. Subjects either injected daily with leptin or a placebo. At the end of the 24-week period, the leptin group lost significantly more weight than the placebo group and a higher percentage of fat vs. lean body mass. (70)

• In 2002, Rosenbaum et al. administered low-dose leptin to subjects (male and female) who had dieted to a 10% decrease in body weight. During the diet period, thyroid hormone levels (T3 and T4), 24-hr energy expenditure, and other metabolic markers substantially decreased. The result of the exogenous leptin replacement therapy? "All of these endocrine changes were reversed..." Thyroid output and daily calorie burn increased back to pre-diet levels. (8)

• In 2003, Fogteloo et al. showed that exogenous leptin injections "tended to reduce the decline of energy expenditure associated with energy restriction, whereas the tendency of energy intake to increase back to baseline levels in placebo-treated subjects was largely prevented in subjects treated with leptin." In other words, not only did the leptin group experience less of a decline in energy expenditure, but they were also less hungry, allowing them to more easily adhere to the prescribed dietary regimen. (60)

• In 2004, Welt et al. reported that leptin administered to women with secondary hypothalamic amenorrhea due to reduced fat mass reversed the decline in hypothalamic-pituitary-gonadal axis function and raised circulating concentrations of both T3 and T4. (71)

• In 2005, Rosenbaum and company were at it again, showing that energy expenditure, skeletal muscle work efficiency, sympathetic nervous system tone, and circulating concentrations of T3 and T4 returned to pre-weight-loss levels with exogenous leptin. (84)

So, as theorized, keeping leptin levels high during a diet does indeed solve our dilemma by avoiding the negative metabolic (and perhaps behavioral) adaptations that calorie restriction perpetuates. The problem? Daily leptin injections are far too expensive, costing thousands and thousands of dollars per week. So, we can pretty much forget about exogenous leptin as a solution (which is probably moot anyway considering that not too many people are going to voluntarily plunge a needle into their skin daily).

Now that we know that exogenous leptin isn't going to save us, let's talk about the possibility of manipulating endogenous leptin levels (your body's natural production of leptin). And the good news is, this indeed can be done, and without involving needles or thousands of dollars. And even better, it's achievable with the help of two things you're sure to enjoy: more calories and more carbs.

We know that leptin levels decrease by about 50% after only one week of energy restriction, but fortunately, it doesn't take nearly that long for leptin to bump back up with a substantial increase in caloric intake. In fact, research has shown that it only takes about 12-24 hours. (27, 55, 61) So, the answer to the fat loss catch-22 lies within strategic dietary cheating.

By strategically cheating with high calorie foods (and yes, even stuff like pizza, ice cream, wings, cookies, burgers, fries, etc.), you can give leptin and metabolism a major boost mid-diet which sets you up for plenty of subsequent fat loss when you resume your reduced calorie eating regimen. This means greater net fat loss week after week, and ultimately, a much more realistic, maintainable way to bring you to your leanest condition.

So what's so special about carbs? Well, leptin, carbohydrate, and insulin have been shown to have very strong ties. (3, 11, 58, 16, 18, 23, 32, 56, 62, 68) Calories alone don't get the job done, as research shows that overfeeding on protein and fat has little effect on leptin. (11, 15, 32, 68)

In order to get a strong leptin response from overfeeding, there needs to be plenty of carbs in the mix. In fact, the relationship is so strong that research conducted by Boden et al. at the Temple University School of Medicine shows that leptin levels will not fall even in response to all-out fasting so long as insulin and glucose are intravenously maintained. (16) Pretty interesting stuff!

Because of this carbohydrate-insulin-leptin relationship, it makes sense that foods combining both carbs and fat (like those mentioned above) work best for reversing the adaptations caused by calorie restriction because of the synergistic insulin response they produce. But even more importantly, this relationship gives us an indicator of just how important and useful carbohydrates are on "diet" days.

So if high leptin levels really jack up metabolism and fat burning, why are obese people with the highest leptin levels still so fat?

The most obvious reason is because these people don't spend any time in a caloric deficit, so fat loss isn't going to happen even when leptin is high. Still, it is, or at least it can be a little more complex than that simple explanation, so let's take a look.

When leptin was initially discovered, it was hypothesized that obesity was the result of some sort of genetic leptin deficiency in overweight individuals. After all, a genetic disorder in which very little or no leptin is being produced would cause the body to think it's literally always in a state of starvation, resulting in permanently slowed metabolism and increased fat storage (pretty much the ideal recipe for obesity). So, it made sense.

Unfortunately, when they actually moved forward and analyzed blood samples of obese subjects, instead of the theorized shortage of leptin, there was leptin galore, baby. Welcome to the world of leptin resistance. Just like with a type II diabetic (not type I, as theorized) whose insulin feedback system is no longer functioning properly, leptin receptors become desensitized over time as a result of long-term poor dietary habits and high levels of body fat. While overweight individuals do indeed have high levels of circulating leptin because of the high amount of body fat they possess, these high levels don't mean much when they're not able to communicate effectively with the hormone's receptors.

I've seen studies that show a decrease in serum leptin as a result of exercise. What gives?

Exercise has been shown to increase leptin sensitivity, (72-83) which will in turn decrease the amount of leptin that is needed to send the "fed" signal to the brain. So, decreased baseline levels of leptin are actually a positive adaptation in this instance

Isn't cheating on my diet just going to cause tons of water retention and weight gain? I'm not trying to negate all of my weekly progress.

A large increase in calorie intake after spending days in even a moderately calorie restricted state will always result in water retention and weight gain.

When you take a look at net weight loss from week to week, however, you will see that weight and body fat will consistently decline, and that you're consistently looking leaner and leaner.

Daily measurements mean nothing, and it's very counterproductive psychologically to measure immediately after a Cheat Day. Don't do it.

[DaisyGG]

Crazy! I had just found that very thread and was copying this piece and much more into a file for me to print and read.

I'm thinking about trying this in a week or so.

[hummingbird11]

it's a great plan! with a built-in reward system called ReFeed Day!

but it is NOT for NONexercisers

per btinc, on ReFeed Day: be sure to do High Good Carbs (if you're gonna eat any junk/crap carbs that day, eat them early in the day and MOVE ON to good carbs & taper down to leafy green carbs for the evening)

and Refeed Day must be Very Low Fat (20% or less) VERY IMPORTANT

[hummingbird11]

here's some more good stuff for y'all:

L-glutamine and chromium zap sugar cravings
(note the instructions re: taking L-Glutamine 90min prior/post of Protein consumption)

http://www.lowcarbfriends.com/bbs/ot...ia-ross-m.html

The Diet Cure

Precautions Chart

The Quick Symptom Questionnaire

I am of course, on a MISSION to reduce CRAVINGS right now!!

[hummingbird11]

I just put this info together for someone else & wanted to share here too:


Healthy Bread Options for On-Going-Weight-Loss Stages of All Plans:

Essential Flax Seed Bread: Alvarado Street Bakery

Food For Life Baking Co., Inc. | Sprouted Grain Difference | Ezekiel 4:9®


"BREAD" LC options for CTFLC Week 1 or Atkins Induction:

Linda's Low Carb Menus & Recipes

http://www.lowcarbfriends.com/bbs/lo...-floopsie.html

The Lighter Side of Low-Carb: The Sailor Scouts make my Revol-oopsie rolls!

Low Carb Examiner: Bow to the Buns: Tips for Trouble-Free Oopsie Rolls

[hummingbird11]

this is for YOU:

Try My New Macronutrient and Calories Calculator for Ketogenic Diets

(you know that Atkins is ketogenic, right? )

[DaisyGG]

Wow - the calculator says I should reduce my calories to a little over 1300. Yikes. That seems so low.

What do you think?

I did know that Atkins was ketogenic. But now I'm learning all about cyclical ketoing. Makes my head swim.

[hummingbird11]

was that with or without exercise?

because mine said 1700 with or without!

NO, I do not think you should reduce that far -- no way!
let's give her some feedback as there must be some kinks.
Retro got 1100 cals and I think that is too low for anyone.

You should be at 1800-2000 for weight loss.
(10-12 X's your body weight)

half your body weight in Protein so approx 90-100g per day

And cap Protein at approx at 25g per meal
(your body can't use more so it gets stored)

Originally Posted by DaisyGG

Wow - the calculator says I should reduce my calories to a little over 1300. Yikes. That seems so low.

What do you think?

I did know that Atkins was ketogenic. But now I'm learning all about cyclical ketoing. Makes my head swim.

[DaisyGG]

I didn't factor in exercise as I'm not doing full-out workout as of yet. I thought that would be disingenuous.

There's only 1 setting for exercise; 3-5 workouts a week. I just don't feel what I'm doing quite equals that many workouts just yet. I'm getting there though!

In fact today, after working out pretty good last night, my knee is making me limp like crazy.

[Lbertas]

HB Is using L-Carnitine good along with L-Glutamine or do you think it should be either or? I need to get in more fats also. I just had some cream cheese, I bought steaks to have for breakfast too. I want to do anything (safely) to lose this weight. We are going to win this Challenge!


Alberta

Originally Posted by hummingbird11

here's some more good stuff for y'all:

L-glutamine and chromium zap sugar cravings
(note the instructions re: taking L-Glutamine 90min prior/post of Protein consumption)

http://www.lowcarbfriends.com/bbs/ot...ia-ross-m.html

The Diet Cure

Precautions Chart

The Quick Symptom Questionnaire

I am of course, on a MISSION to reduce CRAVINGS right now!!

[hummingbird11]

Gotcha.

I just re-did mine (at 30 carbs per day) and got:

1729 w/ exercise
1226 w/out exercise

I'm starting back w/ Upper Body Weight Training today; you could too; that won't hurt our poor little knees! And some Zero Impact Callanetics.

If you're not exercising (regularly) I'd target 1600-1800 calories per day with 70% fat for satiety. And fiber wherever you can.

Oh no re: your knee/limp! WHY doesn't your doc wanna do the surgery? Did you have an MRI?

Originally Posted by DaisyGG

I didn't factor in exercise as I'm not doing full-out workout as of yet. I thought that would be disingenuous.

There's only 1 setting for exercise; 3-5 workouts a week. I just don't feel what I'm doing quite equals that many workouts just yet. I'm getting there though!

In fact today, after working out pretty good last night, my knee is making me limp like crazy.

[DaisyGG]

Yep, I had an MRI and he definitely sees a tear, but I also have arthritis.

So he said to see how I felt in a month - it's been over a month actually. Some days it's great, but it's so swollen.

He feels like it might not help entirely to have the surgery, but I can't believe it's not the rip that is making it hurt so much.

The damn ankle swells every day still too. Oh I wish I had never fallen!

[hummingbird11]

yikes! me too (arthritis) your ankle still swells too? that stinks!
not to be alarmist, but maybe an ultrasound to rule-out bloodclot?

and on that note, I'm going to call my ortho surg to see WAZ UP ???

[hummingbird11]

Tomorrow is weigh-in Wednesday.

I need each of you to please PM me tomorrow with:

1 - your weight as of Jan 1 (or 12/31)
2 - your weight as of Jan 7
3 - your weight as of Jan 14 (tomorrow)

Many thanks!!
HB

[ragtopwife]

Evening all...

HB - thanks for the interesting reading.

My menu today (baseline - 2 starches before 3pm):

M1 - Eggaccino (1 egg) & baked sweet potato
M2 - Brocccoli & egg salad w/whole grain crackers
M3 - Homemade Hood lc yogurt
M4 - Small salad & meatloaf
M5 - Protein shake


Macros:

Calories...1,515
Fat...92.5...55 %
Net Carbs...49.1
Protein...113.5...30 %

[hummingbird11]

Mmmmmmmmmmmmm!!! Sounds Dee-Lish!!

Quote: Originally Posted by Vladis

BAKED COTTAGE CHEESE

1 cup cottage cheese (full fat)
1 egg
1 pkt Truvia (erythritol/stevia blend)
1/4 teaspoon vanilla

Place all ingredients into a blender and blend together well. Spray a baking dish (doesn't take a very large one) with Pam and then pour blended ingredients into baking dish. Bake until set to desired consistency and browned around the edges. (approximately 15 - 20 minutes @ 350)

[NewMe12]

[COLOR="Purple"]Hi Everyone,

Can someone explaing carb-cycling? I was confused by some recents posts.

Thanks!



Nancy (NewMe12)

[/COLOR]

[NewMe12]

[COLOR="Black"]Question of the Day ~
When is the last time you tried a new recipe? If so, what is it! Share please!

[/COLOR]

[COLOR="Purple"]No, I don't really cook much. I can make fried eggs, turkey burgers, baked fish, salads, and a few other microwave or oven baked treats. I have been told that I make an excellent tuna salad. If you want the recipe I can post it, but it is nothing very special.

Sorry, not much of a cook! My son says unlike common wisdom, he did not marry his "mother"--his wife can cook! My daughter-in-law and I get on fabulously. I spend more time on the phone with her than my son. We have a lot in common--just not cooking



Nancy (NewMe12)
[/COLOR]

[hummingbird11]

Hi Nancy: CC'ing is adjusting your carbs up/down such as:

50/100/50/100/50/50/150

there's a zillion different ways to do it; but that's one way!

CC'ing is great for body fat loss but it's not for the faint of heart!