PSMF ~~ * JUNE THREAD * ~~

[MLR]

Hello Everyone. Beautiful morning here but will get hot again today. I went for a 4.6 mile walk on Tuesday and a 5.2 walk last night. I am down this morning again so a total of 3.8 # lost since Monday. Hopefully it will continue to go down and not stall. That has always been my problem lately I get 3 off and then stay there.

I know this question has been out there on all the boards but here goes again. How does a person really get in to ketosis?

Have a nice day everyone.

[Dharma]

Originally Posted by Tootsie

I had planned for a free meal today, but we've got a family celebration on Sunday and I think I should save it for that. I'm tempted to do both and to leave out this week's refeed. What does everyone else think of this idea? I'd really appreciate some advice.

I've been tempted to do that too, Tootsie, but I think since re-feeds have a specific purpose physiologically (replenish glycogen) and free meals are primarily for psychological reasons (compliance and stuff) I wouldn't trade a re-feed for a free meal. But that's just me. You have to do what helps you in the long run - depending upon how long you're planning on staying on PSMF.

I'm down to 151.8!! So excited.

I'll be back - time for my trainer workout.

[amiga74]

Nil4me, it is not too much protein. Remember, this is a "Protein Sparing Modified Fast"
where a good part of the cals come from protein.

Lyle explains this in his book.

[nill4me]

Originally Posted by gibster

Good Morning, ladies.

Do any of you have a Keurig coffeemaker? (See my Amazon link on my blog) I love mine, and love my coffee. But lately I've been trying some of their teas. I tried a Cranberry Twist green tea last night. Wow! I also like the Lemon-Blueberry - and my favorite - Peppermint. That has been my evening dessert lately. Quite a treat.

Hey there Gib, I have a Keurig coffee maker, and i absolutely love it...I too love the teas, especially the peppermint and the mint medely. I will actually make the mint over ice (a doubler in a tall glass), and add some sweetner for a super refreshing sweet tea! They also have a Blueberry Coffee (Green Mountain) I think...that is fabulous...one of my favs. it smells like blueberry muffins when you make it!

I added a TBS of coconut oil to my coffee this morning. I keep reading about it, and had bought some a while ago, but had not used much of it yet. I did make some bark with it to take on vacation, and that was good. I've also used it like lotion now and again, but it takes a while to soak in so its not something you use running out the door....or you'll slip and fall...lol.

was wondering if anyone else is using coconut oil for anything? The way you hear some ppl talk about it, its a miracle substance or something.

You are indeed on my heels gib! I think i've been really lucky to be having the results that i am. I just hope they continue!! Sounds like the wine had an extremely adverse effect on you maybe?

[nill4me]

Originally Posted by amiga74

Nil4me, it is not too much protein. Remember, this is a "Protein Sparing Modified Fast"
where a good part of the cals come from protein.

Lyle explains this in his book.

Understand...but my concern was more with days like yesterday...If my calculated protein requirements are say 95, and i eat 150....thats quite an overage wouldn't you say? I was just kind of shocked when i put it all in fitday, and like i said, i've been plagued with meat cravings yet besides (she types as she thinks about a bison dog for lunch).

I will pull out my copy of the book, and read up, rather than worry. Thanks!!

[t0r1]

Good morning ladies! Yesterday was another success although the scale didn't move. My stomach is getting flatter and my clothes are starting to fit better. My jeans that were too tight almost fit normal now. I didn't attempt to get into my skinny jeans...I think getting into those will take a while.

Nill - I have heard some people discuss coconut oil. How does it taste in coffee? What are the benefits supposed to be?

Vickie - Thanks for the recipe...those cookies sound delish!

Tootsie - WTG! You are losing very steadily! How are your clothes fitting? I don't get the free meals and won't refeed until next weekend, but I think you should go for the free meals and skip the refeed. Having a free meal today and one on Sunday is spaced far enough apart I think.

Linda - I've been having tea for dessert as well. I love the Celestial Seasonings Nutcracker Sweet and Coconut Chai. They are soo yummy!

Hello Amiga, Mary and Dharma!

[nill4me]

Originally Posted by t0r1

Good morning ladies! Yesterday was another success although the scale didn't move. My stomach is getting flatter and my clothes are starting to fit better. My jeans that were too tight almost fit normal now. I didn't attempt to get into my skinny jeans...I think getting into those will take a while.

Nill - I have heard some people discuss coconut oil. How does it taste in coffee? What are the benefits supposed to be?

Hey there tori! wtg staving off the late night munchies. I'm more of a day grazer myself...i'll munch here and much there...all day. ack.

as far as the coconut oil goes...and the benefits, it depends on who you talk to. I swear some will tell you it will solve world peace. I'm still researching, but there are folks that like cooking with it, and use it on their skin, either as a wash or a moisturizer. Then there is oil pulling (where you put like a TBS in your mouth and swish it around and between your teeth and stuff)...they say that in some that will help whiten your teeth and clean your mouth. I tried it once, but it freaked me out having oil in my mouth. I've also heard of ppl that use it for a natural sunscreen (not an spf30 by any means). There are also those that swear it will help with weight loss. i don't know how, but they swear by it..

It was good in the coffee, tasty...but again, a little odd...because its an oil, it floats on top, and your coffee looks somewhat like an oil slick...lol. I've been craving alot of meats, and just plain eating a ton of protein, so i was hoping for it to help me feel fuller, longer, maybe help with these ungodly cravings, and also maybe help with my hair. its been kind of shedding, more than usual...even though i take a bunch of supplements (walking pharmacy). i know that if you dont have enough fats, you get cranky, tired, weirded out and your hair pays a price. I like my hair...especially having it...lol

I take on an extra 125 calories for every TBS i use, so if there are no benefits to ingesting it, i'll be cutting it out...save those calories for something else.

Oh, you can make LC candy with it too...I did that and it was pretty good. like almond bark or something along those lines. I made some for my sister since she is prediabetic. I used Stevia in it as a sweetner and baking chocolate, peppermint extract, and put it in mini baking cups to form little discs. she loved it.

[gibster]

Nill - MMmmmmm.....I have the Green Mtn. Wild Blueberry coffee. I also love Timothy's Caramel Vanilla Nut.

I use coconut oil occasionally. I have a book at home that explains the health benefits - can't recall it - hmmmm, maybe it helps with memory. LOL! I like using it to saute veggies - a very nice, delicate flavor. I also use coconut flour (about 5 tbs.), along with a little coconut oil in my recipe for egg muffins. Gives them a more "muffin" texture, but hardly any net carbs.

[nill4me]

Originally Posted by gibster

Nill - MMmmmmm.....I have the Green Mtn. Wild Blueberry coffee. I also love Timothy's Caramel Vanilla Nut.

I use coconut oil occasionally. I have a book at home that explains the health benefits - can't recall it - hmmmm, maybe it helps with memory. LOL! I like using it to saute veggies - a very nice, delicate flavor. I also use coconut flour (about 5 tbs.), along with a little coconut oil in my recipe for egg muffins. Gives them a more "muffin" texture, but hardly any net carbs.

oh i love the caramel vanilla nut too! yummy! do you get coconut flour at the regular grocery or do you have to special order it

i got some of the splenda coffee sweeteners, caramel and hazelnut. i'll dump one of those in my protein shake in the AM, with one taster's choice instant coffee packet, and its like a yummy frappaccino

[gibster]

Nill - I've never seen the flour at the grocery store, but I know that Bob's Red Mill is one brand and the grocery store carries alot of other Bob's flours. Frankly, I don't really remember where I bought it, but Amazon carries several brands. Of course, I'm sure they sell it here at Netrition.

[Lioness0455]

A bit late checking in today,

Thanx for the info Mary. Sounds like you have a small frame then. I'm always looking for someone short and large-framed, but haven't found anyone like that yet. As for how one really gets into Ketosis, the glycogen that we store in our liver is what is used to keep our blood sugar stable. When we cut down on carbs to Induction like levels, we're eating less than the 120 to 130 grams of carbs needed to fuel the brain, so it drains the glycogen in the liver dry within a few hours. At which time the body then begins to convert the protein we're eating into glucose to feed the brain, and the cells in the liver, muscles, and kidney that don't have mitrochondria. At the same time, the body starts withdrawing fat from the fat cells, cuz 10% of each fat molecule can be converted into glucose. And the body is going to do everything it has to do to prevent breaking down muscle for amino acids if possible. If you aren't eating enough protein at this point though, the body WILL turn to it's lean body mass for the amino acids it needs. It takes something like 3 weeks or more before the brain starts using ketones efficiently. Which is why protein requirements during Induction is pretty high. The deficit in calories from almost completely cutting carbs out of the diet will also cause the body to withdraw what it needs from fat stores for energy purposes. The by-product of fat metabolism is ketones. We're "in" ketosis LONG before it ever registers on a ketostix. What a ketostix measures is ONLY the excess, what spills over.

Tootsie, I know that Lyle would tell you to do the refeed as written, but that's your choice of course. The problem would be that the free meal won't bump up your leptin levels any, so it would depend on how low your leptin is, as to whether or not you could make it through another week before refeeding. Another option would be to either refeed in mid-week next week. If it were me, I would just refeed "at" or "around" the celebration, and just try to keep it as low in fat as you can. But that's because I "know" I have leptin issues. I do my refeeding sometimes around going to our friend's house for Sunday dinner, cuz lately she's been into carby, low-fat foods. The book says to limit the refeed to 5 hours, but I've had to stretch it out to 6 or 7 before, due to having to come home and eat more carbs, but it was fine doing it like that.

Nill4me, if you're craving protein, eat the protein and don't worry about it. Calculations are only an estimate, not an absolute. 150 carbs isn't that outrageous.

Can't remember who talked about hair falling out. Dr. Eades (Protein Power) believes it falls out only when new hair grows in, and that the stress event came first. But menopause really did a number on my own hair. It's probably half as thick as it used to be, maybe less than that even. Never grew back.
But then...I didn't "know" about using Biotin then.

Beginning Weight: 179.8
Week 1: 176

Day 1: 176.2
Day 2: 174.6
Day 3: 174.4
Day 4: 175

Still having a really HARD time. Sick, sick, sick, hanging in there though.

[Tootsie]

Day 1: 179.5
Day 2: 175.5
Day 3: 174
Day 4: 172.5
Day 5: 171
Day 6: 170
Day 7: 171.75 RF
Day 8: 172
Day 9: 171
Day 10: 168.25
Day 11: 168




Dharma, gibster, t0r1 and Lioness ~ thanks for your input on refeeds and free meals.

I didn't take a free meal yesterday after all, but I am going to be doing a refeed today and then take a free meal on Sunday.

I'm aiming for 300g carbs for my refeed. I'll be having pancakes with maple syrup, muesli (oats, dried fruit) and some fresh fruit, probably cherries and apricots.


Lioness, sorry to hear that you're having a hard time and feeling sick. Hope you feel better soonest.

[gibster]

Good Morning, ladies.

Vickie - feel better soon.

Not sure what's going on with me, since I've been entirely on plan all week and nothing much is happening. Not giving up, tho. May do the EC stack - I've been avoiding it, but......

Anyway, time to get moving and get to work. Have a good day, everyone!

Start 236.8
Week 1 234.6
Week 2 230.4
Week 3 229.6
Week 4 228.4
Week 5 227.8
Week 6 224.6
Week 7 226.2

Mon: 228.2
Tue: 228
Wed: 227.4
Thu: 226.4
Fri: 226.8

[MLR]

Thanks Vicki for the Ketosis information. I'm not real good and figuring out how things work like that. I used one of those ketostix yesterday and it showed a trace, when I did dieting before I could never get it higher than that. I felt like I didn't lose anything this morning but when I got on the scale it said I was down another pound. I saved it to the scale and put it in fitday then went back and weighed again and I was up four ounces but to late it was already saved so stuck with the pound. I was surprised cuz I felt like I was retaining fluid, maybe cuz it was hot yesterday dont know but will take that pound anyway.

Hope you all have a nice day.

[Dharma]

Hey everyone. Lioness I hope you feel better soon! MLR I feel puffy since my workout yesterday, but I was still down a little. I'm down only a little over a lb in the last 5 days. I think the free meal was too much maybe - well, the wine probably is the real reason. I really don't lose when I drink alcohol.

I'm really sore today. My back, hams and gluts hurt. It was definitely a good workout yesterday.

I'm taking a thermogenic I got from Mercola called Biothin. Not sure if it works, but it has no stimulant effect. I can handle a little caffiene but not too much.

I've got 3 more weeks to get under 145. I sure hope the scale movement picks up a little! I guess that's only 2 or 3 lbs a week, but when it's the last 10 lbs it just doesn't wanna move!

Tootsie enjoy your re-feed. Gibster keep at it - I'm sure things will pick up. Hi nil4me and t0ri. Have a great Friday everyone.

Day 1: 159
Day 2: 157.5
Day 3: 156.5
Day 4: 156
Day 5: 156
Day 6: 152.6 (new scales)
Day 7: 153 (refeed)
Day 8: 152.6
Day 9: 152.6
Day 10: 152.4 (free meal)
Day 11: 154
Day 12: 151.8
Day 13: 151.4

[amiga74]

Dharma, you're gonna get there, i have no doubt! you are rocking this!

[t0r1]

Good morning ladies!! TGIF! I was not so good yesterday. We had a seminar at work thru the lunch hour and snacks were prepared. I didn't eat anything bad, just not on the diet. I had some crackers and probably too many slices of cheese. But...I am still holding my weight loss.

Day 1 - 137
Day 2 - 135.5
Day 3 - 134
Day 4 - 134

I don't expect to lose a ton since I don't have that much to lose and I am eating more carbs. No biggie...I haven't weighed 134 since early April, so I'll take it!

Nill - Thanks for the info on coconut oil. I will have to pick some up on my next trip to a big city!

Tootsie - You're refeed sounds heavenly...I'm jealous!! Your results are so consistent, what do you eat on a typical day?

Dharma - I know your pain...my legs are sore today! I do Debbie Sieber's Slim in 6 and Slim Series workouts, and she really loves squats and lunges! They are great for toning up the legs!!

Hello Lioness, Linda and Mary! I will be home this weekend so I will be around to post and get caught up. I love these boards!

[Tootsie]

Originally Posted by t0r1

Tootsie - You're refeed sounds heavenly...I'm jealous!! Your results are so consistent, what do you eat on a typical day?

I tend to stick mainly to chicken, ground turkey, tuna, ff cottage cheese and protein shakes with various veggies (broccoli, spinach, mushrooms, peppers, tomatoes) thrown into the mix.

Yesterday, for example, I had a protein shake for breakfast, tuna (water packed) with lettuce (arugula), red peppers, cucumber, ff dressing for lunch, and curried ground chicken with broccoli and mushrooms for dinner. I also had a snack of Greek yoghurt with whey protein.

I try to keep my macros as close to the following as possible: 850-900 cals, 15g fat, 25g carbs, 150g protein.

[Tootsie]

Day 1: 179.5
Day 2: 175.5
Day 3: 174
Day 4: 172.5
Day 5: 171
Day 6: 170
Day 7: 171.75 RF
Day 8: 172
Day 9: 171
Day 10: 168.25
Day 11: 168
Day 12: 171.25 RF


Not surprised to see I'm up 3.25lb after stuffing myself with 308g carbs and 2294 cals last night. Just surprised that it wasn't more!


Hope everyone has a great weekend

[gibster]

good Morning, ladies. Had a bit of a whoosh , AND I managed to stay on plan yesterday! I always seem to have a big problem on Friday evenings. It's not that I go anywhere or do anything special -- I just have a tendency to overdo. But I was good last night.

Tootsie - We'll be watching for that whoosh.

Start 236.8
Week 1 234.6
Week 2 230.4
Week 3 229.6
Week 4 228.4
Week 5 227.8
Week 6 224.6
Week 7 226.2
Week 8 226.8

Sat: 225.4

[t0r1]

I just typed a huge post and lost it!! I hate that! Well, good morning anyways! Long story short my boyfriend was a bad influence last night and I had some ice cream. I didn't really want it, as my cravings have been greatly reduced, but I had some anyways. So today the scale is back up, but at least I know why!

Day 1 - 137
Day 5 - 135

Starting today I am going to be working out 2 times a day, 20 minutes of cardio in the morning and 45 min. cardio and resistance in the afternoon. So I am going to be sure to get in 1200 calories. Working out is what is going to reshape my body once the fat is off, so I want to get back into the daily habit. It is amazing what being on vacation and taking days off here and there does for your motivation to get your workouts in! So we will see how much of an impact the workouts will make in 5 days since we are leaving on vacation on Wednesday.

Tootsie- Thanks for your sample menu! How did your refeed go?

Linda - Congrats on your whoosh! Did you ever find your book with the coconut oil info?

Amiga - How is your diet going?

Hello to everyone else...I've got to get back to my cooking show...I only get the change to watch one a week since I don't have the food network!

[muscles]

Hello! Sorry I've been MIA but I've been keeping up very well with PSMF.

I'm down to 117.5...only 1.5 pounds away from goal! As a category 1, we're supposed to go 11 days before a break or refeed. I found that if I go 5 days PSMF refeed on day 6, then start over again, I can keep the momentum of fat loss up and not lose any lean mass. Pretty exciting stuff.

I love how I'm not hungry on this...not much at least

Now let's see how I do when I leave for vacation in a couple of weeks...

[gibster]

Tori - Sorry - yes, the book is called The Coconut Oil Miracle by Bruce Fife. He gets pretty technical in his description of the oil. While it is a saturated fat, it's made up of medium- and short-chain fatty acids, which makes it different from what we normally think of as saturated fat (from meat/dairy). Much too long an explanation to get into here, but I think well worth your while to check out. I actually have Coconut oil capsules that I was taking before PSMFing. I guess I should start them up again, because I do believe it helps with my arthritis.

muscles - Woot! Look at you go. Keep checking in - we like success stories!

[Tootsie]

Hope everyone's having a great weekend