Kwasniewski's Optimal Diet

[oropendola]

The Johnson calculator recommends 368 calories but I didn't do well there.

7/16 DD
B: Protein Shake Nectar Sweets DrK 1/2 scoop, coconut oil
S: Turmeric Almond Gluc Jello
L: mayo, egg, mustard
S: black olives 4
D: Hormel Turkey Chili 1/4C, coconut oil 1T
S: beets 1/3 C, salad 1C, Blue Cheese dressing

7.94% 30.13 Total Carb Grams
13.26% 26.38 Total Protein
70.63% 62.46 Total Fat
796 Total Calories

[piratejenny]

368 is probably the 20% range? That's not necessarily "recommended"...maybe for the 2-week induction, but not indefinitely.

I usually do DDs anywhere between 35-50%.
My weight loss is slow, but I feel these calories are more "doable" for me, and will be for many years. I plan to IF for the rest of my life; not just for weight maintenance, but for health
(and lower grocery bills, and fewer dishes...)

[oropendola]

Originally Posted by piratejenny

368 is probably the 20% range? That's not necessarily "recommended"...maybe for the 2-week induction, but not indefinitely.

I usually do DDs anywhere between 35-50%.
My weight loss is slow, but I feel these calories are more "doable" for me, and will be for many years. I plan to IF for the rest of my life; not just for weight maintenance, but for health
(and lower grocery bills, and fewer dishes...)

Which means I'm right where I'm supposed to be most of the time. Yay! I think I was able to do one 368 calorie day. The health plus is why I added DrK to JUDDD. I don't want to give that up. BUT I was truly the slow turtle losing and I wondered if DrK would boost my loss a tad. If it doesn't work long term, I'll go back to JUDDD only.

I'm loving the lower bills too.

Mad scientist at work in the kitchen.

[jem51]

KT, congrats on the milestone!!

Now come on over and tell us what/how you're doin'.

[Key Tones]

Jem,

I am eating low carb and low fat. It is very stripped-down. I eat 3 eggs every other day, sometimes every day. Fat free greek yogurt, and vegetables with no dressing but will add butter.

What has mattered is dropping the fatty foods (no cheese, no avocados, no fatty meats). Butter is the only fat, and maybe a bit of coconut oil for cooking.

I actually landed in the doctor's office after trying to do endurance exercise on 900-1000 calories. I can't do it. It feels like I am going to die, seriously.

So, now I eat low-carb/low fat for as many days as I can stand to during the work week (and some weeks I can't stand it if I am stressed or fatigued).

I eat carbohydrates (now, generally just bananas for the energy + potassium) to fuel a hike (2-3 miles uphill) or a bike ride (20 miles). This is only on weekends. I might eat 3-4 bananas. I will eat regular meals (usually involving red meat, wild caught salmon and perhaps a small treat) following endurance exercise to recover from sore muscles. 1500-1800 calories Friday through Sunday. I"m not exactly sure because I am not counting calories, I am mostly guessing here.

I still eat oysters oncce per week.

I walk up at least 150 stairs per day, up to 550, but more like 150 to 350, per day. I don't go down stairs - that is too hard on the knees. I sometimes hop on my bike and bike on hills around the house.

I don't believe the exercise is burning fat. I think it helps with insulin resistance and other hormones which helps with weight loss.

Basically, I am doing a protein-sparing modified fast 4-5 days per week and endurance exercise on the weekends, during which I will eat more food, more carbohydrates and fat on weekends.

[piratejenny]

Hello!
There are some of you I don't see around on other threads, so I thought I'd pop in.

KT, that is a very interesting program you're following. How do you feel?

I had been JUDDDing/Fast 5ing but stalled out the last couple months.
I had a car accident in June (dump truck pulled out of driveway without stopping and ran right into me! )
and haven't been exercising. I had *just* started exercising more regularly a few weeks before the accident!
I was really getting into kettlebells but the seat belt tore my muscle in the chest/armpit area and I haven't been able to lift weights.

I have been experiencing insomnia and very bad sleeping patterns (4am-11am), as well as waking frequently and eating late at night--
because I'd eat dinner at 7 or 8pm, go to bed at 11 or 12, then by 2am be starving AND bored!

Skipping breakfast seems to make my insomnia far, far worse. This is a pattern I had observed several months ago, so I did the Leptin Reset for a while.
Then I just really wanted to do Fast 5 or JUDDD again, and I got in the habit of eating later in the day.

My doctor recommended Benadryl to help me sleep, but I started feeling like it was making me hungry. And sometimes my weight would go up 4-6lbs in a day or two!?!!
Then I read that it is sometimes prescribed to stimulate appetite!!! I wasn't taking it every night, maybe 2-4 times per week, but I stopped taking it entirely a few nights ago.

I have decided to start REALLY concentrating on getting a healthy sleeping pattern by balancing my hormones or resetting my schedule or whatever it takes.

Yesterday I tested my blood sugar to see how fasting affects it.
Woke up with it at 132, four hours later (after errands/housework, and ingesting nothing but water), it was 125 (still high).
Had a non-fat protein shake, at 1 hour BG was 103 and 2 hours, 102. Awesome!

A year or so ago, I did this and got the same results (fasting=continued high bg, protein=lower bg), but I was hoping that taking metformin and possible health improvements (such as liver function) from IF/LC had changed this.

Today I tried fat (decaf coffee & light cream & Splenda; not because it's nutritious but because it's something I tend to enjoy, makes my hunger go away for a couple hours, and it easily available almost anywhere I might find myself),
but results weren't any better. Woke up at 132 again, 138 & 128 after coffee.

If my bg is high, then my cortisol presumably is high too.
I've read that eating shuts down (or decreases?) cortisol production (and cortisol=belly fat, high blood sugar, insomnia).
My lower blood sugar indicates to me that this might be true.
(Sorry if I'm over-explaining; you guys probably know this stuff!)

Anyway--looks like I need to eat protein in the morning!!!

I also am trying very short, high-intensity workouts. I get on my elliptical and sprint for 10-20 seconds, then walk slowly for 20-30 seconds, do this about 8 times. Takes about 5 minutes (plus warm-up/cool-down). I only started 2 nights ago, hope to work up to longer sets. Some of the Leptin Reset people say exercising at night helps you sleep better. I have always worried that it would keep me awake but last night I slept GREAT!!! I don't even remember trying to fall asleep (which usually takes me 30min-several hours). I got in bed, turned out the light, woke up before 7...my alarm was set for 7:20!

My son started cross-country practice this week and I had planned to start walking an hour or two a day at a nearby park instead of driving home & back again. But now I'm not sure about long workouts...

This is the video that inspired me to try sprinting:

PACE Twins Interview - YouTube

[shunsweets]

Interesting diet KT. Don't know how you manage on 1000 calories - I'm usually closer to 2000 and still feel low on energy at times. Glad it is working for you.

Pirate Jenny. I had a similar experience with JUDDD. My bg levels are much more stable when I eat a good breakfast. If I don't eat my levels just keep going up. I do best with a high fat, moderate protein, very low carb breakfast and then a high fat, mod protein, low carb dinner. The two meals a day keeps bgs stable. Might do even better with more frequent smaller meals but can't manage that on my current work schedule.
I also find I sleep much better on exercise days. I do take melatonin and Benadryl every night but I need the Benadryl for chronic allergic reactions not just sleep. I haven't noticed it stimulating appetite but I may just be used to it.

So interesting how we each experiment to find what works best and change things up at will based on new studies, reading, or just lack of results/satisfaction with our diets. I am totally convinced the food we put in our bodies defines our physical and mental health to a great degree and we each need to find the combo that works for us which may vary significantly with each body. So interesting to read each person's unique journey. Thanks for sharing!

[Auntie Em]

KT, I wish you all the best with your food plan and exercise regime. That's quite a program!

Jenny, hope your new sleep schedule is helping. I find regular sleep and rest really help me, just for another report in that department.

Shunsweets, are you still doing ca. 55P: 120F: and 20C? If you're eating at ca. 2000 Kcals, would you mind posting your grams or ratios? Thanks.

I'm experimenting with eating more and just accepting that I feel better eating more and not being as slender as I was on fewer calories. I keep fiddling around with amounts, but make sure to keep the ratios so I have at least 75% FAT, usu. more.

I have been sleeping better since staying off all caffeine. (It's been almost three months now.) Also, I find I sleep more soundly, more restfully, and awake feeling more refreshed with a few more carbs these days. I've been experimenting with eating ca. 30-35g/CHO rather than 20-25, and although it is a greater challenge to maintain weight, having more carbs makes life more pleasant in other ways. Stress, exercise level and amounts, and allergic reactions figure in greatly for me. I, too, take Benadryl for allergies at night sometimes, and find it throws off my satiety/hunger rhythms.

Went off cheese completely for a couple of weeks, just using mostly fermented or cultured cream and butter. I found I really missed the cheese and so am enjoying Swiss and Cheddar again.

Made something to substitute for creme fraiche by using buttermilk and hwc. I've been enjoying making new things with the hwc.

Best wishes to all for a very lovely week-end.

[shunsweets]

Hi Auntie Em. I just pulled up my ****** records and found I'm not often at 2000 calories, maybe twice a month but when I am my ratios look like this
Fat 195gms, 84%
Carb 26gms, 4%
Pro 60gms, 12%
Total cals 2049
Seems to be a pattern of needing a higher calorie day about every ten days. Most days I seem to be 1600-1800.

I haven't been worrying about calories as much lately either. I am 5'4" and weigh 115. I have been at this weight for over 2 years so think it is my body's happy weight. I struggle more with my blood sugar and allergies than I do with weight and tend to lose weight when allergies flare or bgs creep up. I don't want to go into old age frail and thin, I would much rather have a little cushion but my body seems to have other ideas. My days of worrying about weight and physical attractiveness are finally over (although my dear, dear husband assures me I look great - his vision is failing I fear!) I am just on a quest for health, strength, and warding off the dementia that seems to run in my family in old age.

So glad to hear you are enjoying cheese and cream. I feel much worse when I cut them from my diet. I think the goal should be to include as many healthy foods as we can not limiting ourselves as much as possible. I let my meter and my energy levels be my guide and so far they have not steered me wrong.

[Auntie Em]

Shunsweets, thanks so much for your post. I, too, have noticed that I need a higher calorie day, ever so often. I haven't worked out the cycle yet, or been able to pinpoint all the factors.

I've been doing well with eating the clabbered hwc (buttermilk added and heated to 85 degrees Fahrenheit, and left on the kitchen counter for 36 hours, then stored in the fridge).

Since giving up tea drinking, I have been experimenting with the PFC amounts to try to find levels and ratios that fit me. It seems I am still adjusting.

I, too, find, that a little cushion is nicer. I don't feel my joints or features are so "pointy", and the cushion fills out some of the wrinkles.

I agree about health being primary.

I've been staying over 20g/CHO/d for a couple of weeks now, and notice that my skin is better. Also, my skin improved with eliminating the tea drinking (as well as my sleep, rest, eyes, heartbeat, feeling calmer, etc.)

I can't say that I've stopped worrying about weight and physical attractiveness, but my standards and criteria have changed, radically. I'm sure your husband is right, and that you look beautiful!

When I went VLC, a little over two years ago, I made a commitment for two solid years to find out what would happen, knowing that I would keep it for life.... I found out in those two years, eliminating ever more things that trigger allergy symptoms, or which are known to contribute greatly to the "diseases of civilization", that food can indeed be "medicine".

The VLC-MP-HF, graded progressive exercise, supplements, and good sleep/rest, are vital for me. I started rebounding again and have noticed that I need it as much as my Callanetics, walks, sunshine time, and my food plan and supplements. Each of the components gives something that the other components don't.

I can do a few days of no dairy, but find I feel worse without them. Perhaps some day someone will be able to name exactly why some of us need specific foods, and others are happier without them. Genetic heritage? Body type? Neurotransmitter, endorphin, hormone balancing? So many questions.

Shunsweets, thanks again for your post. It is most helpful to me.

[jem51]

KT, good for you. As much as bathing in fat feels/tastes wonderful, there are more (than less) of us (women, at least) that stall or gain.

Sounds like your energy levels are good if you're doing all that exercise....stairs, hiking, etc.
Muscle tone and endurance are really good reasons to do something physical and incoporating some into your day (using stair instead of el) is perfect.

I also believe exercise is a huge stress reliever. Especially walking, although my ex thinks that running is the key but he has OCD, causing his life to be more stressful at his own hand.

I started JUDDD in Jan and played around w the best way to proceed for....a while. The research for alternate day fasting is in high gear but Dr Johnson had it right when he wrote his book.
I am feeling much better, except for a few tired days....probably my own fault.
Still eat the same food w occ additions. Bananas have become my friend but am including as much seasonal produce as I can fit in.

Life is good.

I am happy that you are doing well.

Same to the rest of you.

Shunsweets, how's your sweetie?

[shunsweets]

Been away for a week at my dear MIL's funeral. She was 92 and had a wonderful, healthy life.

Glad my post was helpful AuntieEm. I research a lot to try to find my best plan but I believe we are each unique in our needs and I don't hesitate to change things up from time to time.

Jem - thank you for thinking of my sweetie. He is once again in remission!! Hoping this one lasts a lifetime.

[Auntie Em]

Jem, I'm glad you are doing so well. Your example is an inspiration to me.

Shunsweets, I am sorry about your MIL, and very glad that your DH is in remission. Your posts do indeed help!

I, too, change things. I've been experimenting quite a bit that last two weeks, testing foods, even a few "industrial" ones, carb amounts, protein amounts, etc.

I picked up a copy of the Eades' Protein Power Lifeplan at a thrift store, and have been enjoying its broad scope and generous view of LC.

Hope you all are having a lovely week-end.

[lastchancesaloon]

Hi everyone,

Read through as much as I could from page 1 - are you all still following this plan & what is the success rate?

(seems to good to be true & I want to try it but am a bit scared!)