PSMF~~~August~~~

[gibster]

PSMF Thread for August!

Feel free to come join a very friendly (non-judgemental) group of folks trying to meet their weight-loss goals through PSMF, or some variant thereof. If you have other links that you think would be helpful, and want them posted here, just let me know, and I'll be happy to do so. Enjoy, and good luck!

PSMF ~~*JULY*~~

Bodyrecomposition - Lyle McDonald

Health & Nutrition by Michael R. Eades, M.D. » Low-carb diets

[gibster]

Ooops....It's already August 3, and I forgot to set up a new thread! Sorry, ladies.

I'm still struggling to stay on track during this break. I'm not sure if I'll actually make it until Friday before going back to PSMF! Yikes!

[sails92]

Hello Everyone.....I've really struggled this week......I tried the one week break that I see so many of you do and I ended up gaining 4lbs this week......I'm truly disappointed because I was doing so well, but then stopped for a week.....BUT, I will not give up.......I wish you all continued success in reaching your goals.

My August Goals:

1. Increase cardio from 30 minutes to 1 hour (30 mins. treadmill & 30 mins. stationary bike)
2. Increase water intake - sad to say, but I've only been drinking 2 cups a day
3. Coffee Challenge - NO coffee for the entire month

[nill4me]

Current numbers:
Round 1 PSMF Start 237 - Finish 217.2
1 Week Diet break/refeed
Round 2 PSMF Start 223.4
Week 1: 218.6
Week 2: 213.2
8/4: 214.0 <-- TOM ack.

Happy Monday ladies.

I was pretty darn excited to see a fleeting glimpse of 213 over the weekend...then TOM had to come and rip it out of my grasp...*sigh*. One thing or another hey? sheesh. I'm happy though with the way this round is going, and I really do feel so much better this go-round...and, as i look down the tunnel, Onederland is not all that far away anymmore! It actually looks achievable!

One thing to remember about diet breaks, is that this is exactly what it is.....a break. Try not to eat everything in sight, but also, try not to stress about it...remember the reason for it...you'll do fine. I dont know that i'd be able to do 2 weeks either though gib, i felt awful...bloated and such.

Sails, I gained about 6 lbs. on my break. I've lost that and then some since. Make sure you read about the diet breaks. You are definitley going to gain water weight, and not drinking enough will only add to that.

I too, have a tendency to not drink enough water when i break....when i psmf, i'm a water machine...go figure.

I really need to start eating earlier in the evenings. we are such worker bees when we get home at night...doing stuff around the house, etc...that we really don't eat until about 8pm or later....we try to get to bed by 9 since we are up at 430, so eating that late seems to really lay in our stomachs.

My hubby has been a riot lately...he has been telling me how great I am doing, and how proud he is, which i love...and also saying how he likes eating healthier, smaller quantities of food and such. But, then he will wander into the kitchen later on for something to snack on. chips or whatever. THEN he will complain that he is so bloated in the morning...i tell him, if you don't eat that crunchy stuff....you wont feel that way.

[gibster]

Hi, ladies! I've decided to jump back on PSMF today. Actually, I forgot to weigh myself this morning . I'm a bit scared, but tomorrow I promise I'll say hello to the scale again. I had a couple of bad days during the break, but all-in-all I really wasn't completely off - although yesterday I probably ate too much cheese. That will stop right now. I had my EAS shake this morning, brought some HB eggs for snacking, and I'll most likely pick up a salad in the cafe for lunch. I have ground turkey thawing in the fridge at home, and I'll grill some burgers when I get home.

Pray that the scale is kind to me.

[nill4me]

Originally Posted by gibster

Pray that the scale is kind to me.

Sending some good Karma to your scale!

I had hot wings last night...I almost covered my eyes when i got on this morning...lol.

I just bake them in the oven, but they are definitely not a low fat, low cal food. The WERE tasty though

Current numbers:
Round 1 PSMF Start 237 - Finish 217.2
1 Week Diet break/refeed
Round 2 PSMF Start 223.4
Week 1: 218.6
Week 2: 213.2
8/4: 214.0 <-- TOM ack.
8/5: 213.4

[gibster]

Good Morning, ladies.

Well, I didn't weigh in this morning. My power went out a little after midnight and was still out when I left for work. I actually forgot about the scale - I was just concerned with putting my face on and fixing my hair in the semi-dark. I actually brought my rechargable lantern to plug in at work. There's no word on how long the power will be out at home.

I did stay on plan yesterday, tho. I used my new grill to cook up some turkey burgers. Added some steamed caulliflower, and I was set. I was really hungry this morning, and our cafe had breakfast sandwiches sitting out, but I opted for a couple of HB eggs and my COFFEE!

Hope I can stay awake today. It was a harrowing night last night. Hope the storms are done for the day.

[TryingItOut]

May I join you all?
I actually just purchased the e-book about 10 minutes ago after having read a lot of your posts from the past... I too, was a Kimkins follower when Kimkins was cool... LOL - anyway, I lost a lot of weight about 4 years ago on these boards... met the love of my life here, recently got engaged and here I sit needing to lose 140 pounds.

Kimkins to me was too low cal and too restrictive. I could do it for about a week then I would just eat everything in sight... hence gaining it all back.
Anyway, I like what I've read thus far about the Rapid Fat Loss.

Any words of encouragement, hints, tricks, advice?

[gibster]

Welcome, TIO! Tips and tricks, huh?

1. Read the book again - and again.
2. Calculate your protein needs. You should have access to Lyle's calculator to figure this out.
3. I hear you about KK. This diet is also low fat, but you're required to get you Omega-3's in - around 10 gr/day. This makes all the difference.
4. Take advantage of the diet breaks and free meals if you need to. But don't get into trouble binging because of them.
5. Come here and ask questions - we're all learning from each other.

[TryingItOut]

Thank you Linda!

Yes, I used the calculator and this is what it says I am to do:

Category 3
89.6 g of protein per day
22.4 g of protein per meal
10g per day of fish oil
1 multivitamin per day
3-5 g of sodium?
1g of potassium
500 mg of magnesium
Full diet break every 12 weeks -
2 free meals per week
No refeeds
(I haven't gotten that far in the book to know what that means anyway, but from reading your posts, I assume that's a cheat "day")

I will read a lot more tonight and look at what I need to eat to meet these ratios.

Thanks!

[lynnport]

What does PSMF stand for? Is there a quick break down of protein, carb and fat ratios listed anywhere?

[gibster]

Good Morning, all. I finally hopped on the scale, and it was kind to me. I only gained 2.2 lbs on my break. My power came back on after 14 hours, but no cable yet .

lynnport: PSMF = Protein-Sparing Modified Fast. As far as a breakdown, it's considered high protein (actually adequate protein), low fat, low carb. If you look at TryingItOut's post, you can get an idea of the breakdown for her. The amount of protein depends on your own stats, which is based on LBM and activity level.

TIO: The diet breaks are not what I consider "cheats", although it's very tempting to look at it that way. Basically, what Lyle says is that on your free meals, you limit it to one meal (usually dinner), and you eat your normal PSMF diet, but you can add a starch like bread, or potato, or a small dessert. Free meals are not required, physically. They are more of a psychological thing. They also help when you have special occasions or other social situations. Oh, and the sodium. I'm not sure why it's so high. I'll have to re-read the book. I, myself, am pretty sensitive to sodium, so I try to stay under the usual recommendation of 2300 mg. I also don't go as low-fat as Lyle recommends, but I think everyone here tweaks it somewhat. The main thing to remember is to keep your protein level up. This is the PS part of the diet.

The full diet break is supposed to be Lyle's maintenance level diet, which is more carbs. It's very tricky because most people (including me) will tend to over-eat the wrong things. That's why I didn't make it a full 2-week break. I stopped at 10 days because I was feeling out of control. Perhaps my next break will go better. I'm planning to do this round of PSMF for 10 weeks.

Have a great day, everyone!

Start 236.8 (5/9)
End 224.4 (7/24)
Diet Break
Start 226.6 (8/6)

[TryingItOut]

Good morning, Linda. I finished the rest of the book last night... Yes, I completely understand the free "meal" now... it's not a pig-out fest. It's just a couple additional items that you've been missing (must be carbs) for your mind's sake.

I think it's a great plan. The only thing I worry about was the mention of the low calories again.... that reminded me of Kimkins... I saw him mention 400-800 calories...

I have hypothyroidism, and going this low cal/low fat/lowcarb slows the thyroid when doing it for a long time... I think he's saying the free meals counter act this... so I had to read the parts carefully about the effects this has on the thyroid, though he never mentioned "thyroid patients" in the book and any tweaking that needed to be done for us.

Still finishing out my Atkins induction, then switching over to Rapid Fat Loss

[gibster]

TIO - I know exactly what you're feeling about low calories. I average around 1100-1200. Sometimes I might be a bit lower, but I ALWAYS make sure I've had enough protein and my fish oil. My cals are a bit higher because I do not go as low-fat as Lyle would want. I eat whole eggs (instead of egg whites), some LF cheese (instead of FF), and I sometimes add a bit of butter to my veggies. For salads, I usually mix FF sour cream or FF plain yogurt with a half serving of full-fat dressing.

You'll find what works best for you. As long as you don't tweak it too much, make it your own - and stick to it. If it's not working, adjust something.

I have to say that I tried this WOE shortly after coming off KK, and I couldn't get my mind around it. I was so afraid of the low-cal, low-fat thing, that I failed to understand the importance of eating enough protein and omega-3's. It actually took me about 10 months of messing around with other plans (and gaining about half of the 28 lbs. I had lost) before coming back here and giving it a good try.

[TryingItOut]

Linda,
How are your losses on Lyle's plan?

[gibster]

Originally Posted by TryingItOut

I have hypothyroidism, and going this low cal/low fat/lowcarb slows the thyroid when doing it for a long time... I think he's saying the free meals counter act this... so I had to read the parts carefully about the effects this has on the thyroid, though he never mentioned "thyroid patients" in the book and any tweaking that needed to be done for us.

TIO - Have you checked out Lyle's Body Recomposition forum (link above). You may find an answer to the hypothyroid question. If you don't, you can always ask your question there.

My progress is posted above in my first post from today. It may not seem like much, but you have to remember that this is Rapid "Fat" Loss, not necessarily rapid "weight" loss. I have to say, tho, that my weight has stayed pretty stable during my diet break - instead of zooming upwards like usual. And, of course, if I adhered strictly to Lyle's plan, I'd probably lose a bit faster, but I'm happy with my loss so far.

[TryingItOut]

Linda,

I actually asked Lyle personally... his response was this:
In my experience, folks with hypothyroid have not done well with the diet (or any diet for that matter) and I'd strongly strongly suggest you get the hypothyroid fixed (medication, etc) before embarking on any diet. Otherwise you'll tend to just be beating your head against the wall for little to no benefits.

Good luck
Lyle

My response to him was:
Thanks for the quick reply
I have been on thyroid medication for 13 years.
The thyroid numbers are good.
My eating and not getting off my fat ass are what still has me fat.
PS - there's a typo on page 57 of your book:
but it’s a salad nonetheless. Get them to bring you an oil and vinegar dressing no the side
"no the side" should be "on the side"
Sorry, just thought I'd let you know before the next printing.

His response:
whoops, thanks for the catch

if your thyroid levels are fixed with medication, you should be fine.



So I think I'll be okay, so long as I'm doing the free meals and the diet break after 6/12 weeks...

[gibster]

I have to say that Lyle always seems to be very quick to respond, which is great.

[TryingItOut]

Good morning ladies..

Well, today, 3 pounds gone... it's a good start.
Yesterday was flawless.

Hey nill4me! I saw you on the other forum (The Lyle McDonald Forum) I'm MrsMike over there

Heading to work... will check in later.

[KittyMac]

Hi everyone, just checking in.
I weighed myself a while ago, think it was last week, and I am down about seven pounds. Better than that, I am wearing a size down in jeans

I am finding it hard going at times. For example, tonight, I weighed out some ground turkey for dinner - its burger night night here. I get to have two turkey burgers made from 165g of raw turkey, while I am making DH three burgers out of beef that weighs 300g. Its hard not to feel deprived at a time like this. Still I am seeing results, and there is no way I am stopping this eating plan for a while. I just get impatient sometimes. I am planning a free meal on Saturday, when it is my wedding anniversary, so I have something to look forward to. I just can't think what to cook for us!

Hope you all are doing good...

[TryingItOut]

Hi Kitty! Nice to meet you!
Great to hear about the size in jeans gone!! woo hoo!

[Bk_metrocard]

Hello everyone,
I'm new to PSMF and would like to join your thread. I bought the eBook a while ago but am just starting it now. Today is day 3 and I'm down 4lbs! It's been tough though. I'm really hungry and I don't feel like the appetite suppression of ketosis is kicking in. How do you all deal with hunger? I'm drinking tons of water and taking all the supplements, fish oil etc... but it's not helping. Thanks for in advance for advice

[gibster]

Hi, everyone!

Welcome, BK. I'm not bothered too much by hunger. I do need to keep some protein snacks on hand, tho. Especially, mid-afternoon. I usually have a HB egg, or an oz. of RF cheese, cottage cheese, or protein powder. Are you getting all your required protein in? Protein stays with you longer.

Kitty, TIO, and BK - congrats on the losses so far!

[TryingItOut]

Welcome BK!
Good morning ladies!

Down another 3.5 pounds this morning!
Total of 6.5 pounds in 2 days. Yayyyy~!
Off to work now... going to be a busy grueling weekend.

[nill4me]

Hey everyone....happy friday! Heard about your storms on the news GIB~
Hope you fared OK!!! My parents did...thank goodness.

Welcome to all the new folks! Good luck on your journeys! Its not always easy...that is a fact, but it is do-able.

If I remember correctly, the free meals themselves don't do anything to upregulate your hormones...as it is only one meal. The facts as to whether a full 5hr refeed do that much good are debatable as well, IMO. So it is the diet break itself, or a 1-3 day refeed that will really perform the hormonal upregulation that you are looking for. While a "normal" cat 3 should be able to go for 6-12 wks on this diet without a break, i found for myself that just was not possible. I HAD to break. But, everyone is different, and the longer you do it, you find out best what works for you and what doesn't.


Current numbers:
Round 1 PSMF Start 237 - Finish 217.2
1 Week Diet break/refeed
Round 2 PSMF Start 223.4
Week 1: 218.6
Week 2: 213.2
8/4: 214.0 <-- TOM ack.
8/5: 213.4
8/6: ?
8/7: 213.6 - temp 97.2, 97.7
8/8: 213.0 - temp 97.4

[Hazelia]

Hey ladies. I weighed in at 251 this morning. So that's about 26 lbs lost in 2 months. I am anticipating being in the 240s by next Friday, so I hope I get there. I lost 1.8 lbs last week, and lost 2.8 lbs this week. I just wanted to show my progress, that I'm still here, and I hope everyone keeps the faith in their weight loss journeys!