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Old 02-15-2013, 12:32 PM   #151
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Still reading this thread with interest. I'm thinking when I did Fast 5 before, I was still eating too much according to what I'm seeing most of you eat. I really hate counting calories OR carbs as it leads to my inner rebellious self rearing her head when I get to the end of my limit for the day. As much as I love JUDDDD, I'm tempted to give Fast 5 another shot and eat more sanely! That is such a huge thing JUDDDD has given me, especially on an UD - I'm satisfied with so much less food and have to make sure I eat enough.

I'm still contemplating this and if I do it, I've already planned for my window to be 3:ish to 8:ish. I've been wanting to go lower carb again and being that I won't have to plan/prepare food for the daytime at work may help with that. I'll continue to have cream in my coffee in the morning and limit the coffee to two cups. Weekends, I'll extend my Saturday window as we generally tend to go out for brunch and dinner.

Fast 5 really does suite my natural eating pattern as I do great eating nothing during the day. It's when I get home and all that food is available that can become a problem, even though 99% of my DDs are fine.

Ugh - is there a Flying Fickle Diet Award that anyone knows of?
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Old 02-15-2013, 01:09 PM   #152
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Ugh - is there a Flying Fickle Diet Award that anyone knows of?
Yes, I won it last year
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Old 02-15-2013, 03:14 PM   #153
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Hi Vanilla, giving it a shot can't hurt, and maybe it will help!

I continue to have coffee in the morning too and I don't count it as breaking my fast. I don't add cream but I do add unsalted butter. I've found that it seems to keep my hunger pangs at bay better than when I added cream/milk. My theory is because it's so much higher in fat. It's higher in calories too but I use less of it than I did cream; when I used cream I usually poured in 2-3 tablespoons (which gave me about 150 calories, 15g of fat and 1-2g of carbs for heavy cream) but when I put in butter I only use 1 tablespoon (giving me about 100 calories, 11g of fat and virtually no carbs at all). It tastes delicious, especially with a little sprinkle of cinnamon! It doesn't stir in well though, but I just give it a shot with my little stick blender and that makes it nice and creamy. Or, if I'm getting coffee at the convenience store instead of making it at home I just shake it up really well in my travel mug.

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Old 02-17-2013, 03:08 PM   #154
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Checking in i called goal this weekend but have gotten lazy about my IF rotations and the scale was up 2.5lbs this am from my lowest point trying to decide what i want to do this week. My maintanance plan is to try 5:2, but i may do the egg and meat fast for a few days to get rid of the bounce and then officially start maintanance and 5:2 next week?
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Old 02-18-2013, 07:44 AM   #155
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I had a pretty great weekend - and I think it's all thanks to IF!!!

On Saturday I woke up early to run errands - didn't take time for even my green tea and HWC and EVCO. When I got home, DH and I worked on some household projects that have been neglected. By the time those were done it was after 3pm- so I had a quick snack of some kimchi and pork rinds.

Then my in-laws came over (FIL is an electrician) to help us re-run some electric into the master bedroom and hang a ceiling fan. I was feeling so accomplished, I decided that changing out my thermostat would be no problem. BIG PROBLEM. I spent several hours trying to get the the thing to work, before I finally hit up the internet to see what the problem might be. Our house has a multistage heat pump, and apparently my new digital thermostat wasn't compatible. Unfortunately, I didn't figure that out until I'd miswired it and blew the transformer on our intake unit!!!

A call to my FIL determined that it was too late to buy the part and fix - it was after 9pm by now- and he advised us to keep warm with a fire in the fireplace. I was tired, cold and HUNGRY by this point - sitting in front of the fire and crying - I declared that all I wanted was a Big Mac and fries! So - DH does what he always does when I cry - he gave me what I wanted.

One Big Mac and fries later - I was wracked with guilt over having eaten something so loaded with carbs! I went to bed on Saturday feeling totally defeated - I was sure I was going to wake up on Sunday and be a raging carb monster with massive cravings and general yucky feelings.

Nothing doing - Sunday was awesome! I slept in (it was hard to get out from under the warm blankets when the house was so cold!) then got up and started working on some more weekend projects - cleaned the house - hung some pictures on the wall - cleaned out a closet and some boxes that have remained unpacked even though we've been in our house for almost a year now. Around 4ish I had some bacon and cheese and then proceeded to rearrange the kitchen and kitchen cabinets. At 8pm my DH came in to see what the plan was for dinner. Oops! The kithen was a disaster! Pots, pans, dishes everywhere - the pantry dismantled - all the food on the countertops. No way were we going to make dinner - so it was another meal out - and another bad choice food wise - more guilt! Was this just the beginning of the end for me? Was I doomed to fail at YET ANOTHER 'diet'???

This morning I got up and faced the scale with a heavy heart - sure that I was going to be up by several pounds (at least) - but to my surprise I had not only NOT gained weight - I was down 1.4 lbs??? I was still scratching my head when I got to work - unable to figure out how that happened. But after I logged in to LCF - I got an idea. Even though I made poor choices and ate high carb foods - I did it within my IF window. I didn't eat any food outside of my 8 hour eating window. Do you guys think that might be the reason the scale wasn't up today???

In the past, when doing low carb, any amount of 'cheating' would result in a gain - a gain that would usually stick around for at least several days before finally flushing out. So, other than the IF, I can't think of any reason why I didn't gain this weekend. Plus - this morning I had my Green Tea - packed my lunch of shrimp and avocado. I'm not feeling cravy, foggy or bloaty - I just feel good.

I'd love to hear what y'all think!
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Old 02-18-2013, 11:44 AM   #156
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Originally Posted by Britt1975 View Post
I had a pretty great weekend - and I think it's all thanks to IF!!!

On Saturday I woke up early to run errands - didn't take time for even my green tea and HWC and EVCO. When I got home, DH and I worked on some household projects that have been neglected. By the time those were done it was after 3pm- so I had a quick snack of some kimchi and pork rinds.

Then my in-laws came over (FIL is an electrician) to help us re-run some electric into the master bedroom and hang a ceiling fan. I was feeling so accomplished, I decided that changing out my thermostat would be no problem. BIG PROBLEM. I spent several hours trying to get the the thing to work, before I finally hit up the internet to see what the problem might be. Our house has a multistage heat pump, and apparently my new digital thermostat wasn't compatible. Unfortunately, I didn't figure that out until I'd miswired it and blew the transformer on our intake unit!!!

A call to my FIL determined that it was too late to buy the part and fix - it was after 9pm by now- and he advised us to keep warm with a fire in the fireplace. I was tired, cold and HUNGRY by this point - sitting in front of the fire and crying - I declared that all I wanted was a Big Mac and fries! So - DH does what he always does when I cry - he gave me what I wanted.

One Big Mac and fries later - I was wracked with guilt over having eaten something so loaded with carbs! I went to bed on Saturday feeling totally defeated - I was sure I was going to wake up on Sunday and be a raging carb monster with massive cravings and general yucky feelings.

Nothing doing - Sunday was awesome! I slept in (it was hard to get out from under the warm blankets when the house was so cold!) then got up and started working on some more weekend projects - cleaned the house - hung some pictures on the wall - cleaned out a closet and some boxes that have remained unpacked even though we've been in our house for almost a year now. Around 4ish I had some bacon and cheese and then proceeded to rearrange the kitchen and kitchen cabinets. At 8pm my DH came in to see what the plan was for dinner. Oops! The kithen was a disaster! Pots, pans, dishes everywhere - the pantry dismantled - all the food on the countertops. No way were we going to make dinner - so it was another meal out - and another bad choice food wise - more guilt! Was this just the beginning of the end for me? Was I doomed to fail at YET ANOTHER 'diet'???

This morning I got up and faced the scale with a heavy heart - sure that I was going to be up by several pounds (at least) - but to my surprise I had not only NOT gained weight - I was down 1.4 lbs??? I was still scratching my head when I got to work - unable to figure out how that happened. But after I logged in to LCF - I got an idea. Even though I made poor choices and ate high carb foods - I did it within my IF window. I didn't eat any food outside of my 8 hour eating window. Do you guys think that might be the reason the scale wasn't up today???

In the past, when doing low carb, any amount of 'cheating' would result in a gain - a gain that would usually stick around for at least several days before finally flushing out. So, other than the IF, I can't think of any reason why I didn't gain this weekend. Plus - this morning I had my Green Tea - packed my lunch of shrimp and avocado. I'm not feeling cravy, foggy or bloaty - I just feel good.

I'd love to hear what y'all think!
Britt, in reading through your post I almost think it sounds like a CAD type diet! I am doing CAD/CALP, but am also thinking about doing it the IF way with an eating window.

IDK if you are familiar with CAD (aka Carbohydrate Addicts Diet). CALP is the same but called the LifeSpan plan and you make sure your "carb meal" is balanced. Anyways, don't want to steer too far off course but in a nutshell on CAD you can eat very low carb for your "low carb" meals (called CM's or complimentary meals or craving reducing meals) and you get a one hour RM or Reward Meal which can contain regular good old fashioned carbs like whatever you like: pizza, burgers, fries, ice cream, alcohol, etc. Nothing low carb or diet.

Anway, I have been doing it since Nov 1st and am down between 13-15 pounds eating roughly 2600 calories a day.

The last 6 weeks I have stalled and am just losing and gaining the same pound. I think since I started drinking iced decaf americanos with cream is the reason why. It is allowed on CAD one time a day outside of the CM's or with them. I usually eat only 3 times a day.

The reason I am considering trying the IF thing along with it is because the diet isn't really about the calories or carbs, just how your body responds to it with insulin release. It is really good for people who are Insulin Resistant. The Heller's studied it and is how they came up with the diet.

Racheal Heller stumbled upon a 150lb weightloss by eating whatever she wanted but she only ate one meal a day. Sounds like IF to me! She and her husband studied it and figured out you can still eat other meals throughout the day but they have to be very low carb, AND you cannot graze and eat whenever you feel like. You can only eat 3-4 times a day (if needed) and should space the meals out at least 90 minutes apart. It basically is just to keep your body from pumping out more insulin and to reduce the surges of insulin.

Anyway, I am more curious about how IF works physiologically. Do most of you here also low carb, or when you are doing your eating windows can it contain ANY type of food, like carbs the entire time, or just once, etc.

Sorry for the long post...

MIW
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Old 02-18-2013, 01:18 PM   #157
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I've heard of the CA diet, but never read anything about it - so thank you for the information! It does sound like what I did this weekend.

Usually, I IF as part of a low carb diet. If I'm eating the SAD - there is no way I could do any kind of fasting. If I didn't eat every two hours my blood sugar would plummet, I'd get dizzy, my hands would shake and I'd be almost in tears from mood swings. With LC - it just happens. I'm not really hungry in the morning - I have a mug of green tea with heavy whipping cream, extra virgin coconut oil and a flavored sugar free syrup. Then I really don't get hungry again until at least 2pm. For lunch I eat lots of fat and some protein - very limited carbs. I eat dinner with my family between 6:30 and 8pm - that usually consists of fat, protein and non-starchy vegetable carbs. Finally, I have a protein rich snack with my evening medication right around 10pm. Then I'm done for the night. It just works out to be a 8 hour window. I (try to) keep my carbs under 30 a day and my calories under 2000. I don't limit my dairy (beyond staying low carb with it) and I eat nuts, but no more than 1oz or so per day.

While I love the way I feel on LC - I would love it even more if combining it with IF meant that I could occasionally have a high carb treat without either gaining weight or turning into a carb craving monster.

Today I have been completely craving free - I may feel differently when I get home and am faced with making dinner - but so far I really don't seem to be suffering any ill effects from how I ate this weekend. My energy level us up - I was able to decline sweet treats that were offered, and my appetite is still surpressed. AWESOME!
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Old 02-18-2013, 01:38 PM   #158
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Hi Vanilla, giving it a shot can't hurt, and maybe it will help!

I continue to have coffee in the morning too and I don't count it as breaking my fast. I don't add cream but I do add unsalted butter. I've found that it seems to keep my hunger pangs at bay better than when I added cream/milk. My theory is because it's so much higher in fat. It's higher in calories too but I use less of it than I did cream; when I used cream I usually poured in 2-3 tablespoons (which gave me about 150 calories, 15g of fat and 1-2g of carbs for heavy cream) but when I put in butter I only use 1 tablespoon (giving me about 100 calories, 11g of fat and virtually no carbs at all). It tastes delicious, especially with a little sprinkle of cinnamon! It doesn't stir in well though, but I just give it a shot with my little stick blender and that makes it nice and creamy. Or, if I'm getting coffee at the convenience store instead of making it at home I just shake it up really well in my travel mug.
I'm still toying with F5 as this morning I was thinking I'd just do WW - again. Ugh, why can I NOT find something that works????? I know it's gotta be ME because food doesn't just hurl itself at me. Well, there was that one time, but we won't go there. But seriously, I really do think my body is so adept at keeping itself wrapped in padding it just ain't never gonna let go!

I usually have two cups of coffee and I manage to keep each cup down to 1 T of HWC each. Even on an UD, I typically still keep it to 1-1/2 T. I've tried the Bulletproof Coffee and it is yummy!!!! Like you, the fat keeps any hunger at bay.

Being that I had a banana earlier (since I had all but decided to do WW), today is a F5 bust. Will go for it tomorrow and keep an eye on my weight. Not that it's going anywhere soon.

Edited to add - I'm going to keep JUDDD'ing this week. I was just looking over my stats in the weight thread. I just about always have a nice drop after a DD. Whatever is "wrong" is in the UD - I may not be eating enough as that's happened in the past. So, I'm going to really track those UD cals and see what's going on. Sorry to be such a fickle pickle!!

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Old 02-18-2013, 03:51 PM   #159
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Britt, are you a nurse? I saw your mini goal about the scrubs. I am an RN and I was born in 75! LOL

You might get something out of reading The Carbohydrate Addict's Diet book or the LifeSpan Plan book by the Heller's. It really does riegn in the hunger as any low carb diet does, but you still get to have some of your favorite carb foods as well- just once a day. It is not like other LC diets which let you graze and "meter" out a daily carb allotment all day long. You have to follow their low carb guidelines for the CM's and you have to allow time between each meal. This is because of how our body releases insulin. The more frequent we eat AND the type of foods we eat effect the amounts our body will release of insulin. If you are insulin resistant (IR which is basically pre-diabetic and most Americans are) we get many more times the amounts of insulin released which is why we are hungry all day, constantly craving carbs (fill in your carbs here_____) and aimless wandering in the pantry and fridge constantly tyring to quelch that craving but it cant be done as long as we keep eating carbs like that.

The Heller's discovered by basically "tricking" the body or manipulating our metabolism we can trick it by eating 2 very low carb meals to be primed to release lower amounts of insulin during the other meal even if large amounts of carbs are ingested.

I kept track a few days of my carb intakes and it was anywhere from 60-100 grams but the trick is that it was in one sitting- not spaced out during the other meals which is why it works. It not only abates hunger and cravings- but you can still eat carbs daily and expect weight loss.

Now it is not a magic bullet and you do have to watch for foods in the CM's that can trigger cravings and weight gain. MSG is a culprit for a lot of people, as well as SF or AF and now even caffeine is being found in certain folks with IR to cause insulin release so on CALP the Heller's no longer recommend being able to have diet soda or any sugar free stuff during the CM's. But at the RM you can have any type of sweetener, etc.

The best way to really see how CAD/CALP has impacted people is to go to amazon and look at the reviews for the 2 books. I go there frequently whenever I need motivation and a pick me up! There are hundreds of people's accounts of how it changed their eating habits, lost weight, basically changed their life.

I am considering the IF thing because during my days at work, I end up eating over a 14 hour period from the time I get my coffee in the morning to the time I eat dinner at night and I am wondering if I could get better results by tightening it up to closer to 8 hours. When at home it is not so much of an issue. I even have plenty of days where I only eat a CM and then later my RM and am not hungry one bit!

I am also wondering if physiologically the body will release less insulin if you go longer (the fasting time) between when you stop eating at night and start again the next day. Anyone have any info on that? THanks!

MIW

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Old 02-18-2013, 04:27 PM   #160
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Hi all!

Hope everyone had a good weekend. I took time off today...my daughter had the day off, but she was home sick most of the weekend.

I'm not doing IF as a lowcarb diet, and I made up my own rules. I open my window at 10:30, and it's closed by 6:30 (sometimes at 5:30 or 6:00, just depends on what time we eat dinner.)

A typical day for me would look like this:
black coffee
10:30: pistachios, piece of string cheese
12:30: peanut butter, apple slices
2:30: greek yogurt, berries
5:30: dinner--plate of whatever I want, plus a small desert

My dinners the last few nights have been:

Thursday:
2 homemade tacos, 1/2 cup chocolate ice cream

Friday:
cup of baked potato soup, chicken salad with ranch, chocolate covered berries

Saturday:
bowl of eggplant parm (homemade), chocolate covered berries

Sunday
oven fried chicken with oven baked mozz cheese sticks, 1/2 cup chocolate ice cream

Monday
grilled ham and cheese, small serving of chips, 2 chocolate truffles

I am not versed in the science behind this eating, but I do know that it accomplishes:
1. overall lowering of calories because one is not eating all day long; I have noticed that my appetite seems much more under control than ever. I don't feel like my dinner meals are huge and yet, they keep me satisfied all evening, and I have no urge to snack. Less thinking about food overall.
2. insulin levels remain low during fasting time periods. If you aren't eating, you aren't raising your blood sugar and therefore, you aren't driving calories into fat storage.
3. **and I think this is the key point**....your body has time to use the food you've eaten for fuel AND to tap into stored fat for energy. It is my personal belief that this is how excess weight is slowly lost.

There are many studies about IF online, and you can read the 8 Hour Diet for a pretty understandable look at the science. I am not a scientific person, so take my thoughts above for what they are....my personal understanding of how this works.

For me, part of a long term and sustainable weight loss solution is finding the right combination of foods that nourish you and that you can enjoy without guilt. They need to be foods you enjoy that can fit into YOUR lifestyle.
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Old 02-18-2013, 04:42 PM   #161
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Britt, I am so happy to hear that you are craving free. That's a huge part of IF for me. When I'm not bloated, foggy, craving...I tend to make better eating choices and just feel better in general.

MIW, I do believe that CAD is a form of IF, especially with the emphasis on limited snacking. The plan "D" in the original CAD book is two meals a day! I think the Hellers were brilliant to figure this out years before IF became popular. I still think CAD is a great plan...I don't like meat and veggies well enough to do it. I do know that my normal workday food is low glycemic, even if it is not as low carb as a CM.

Vanilla, it's all about figuring out what works best for YOU...nothing wrong with it!

Changed my mind about dinner tonight and made taco salad instead. I am out of gluten free bread and didn't feel like running to the store. Now to enjoy a couple of chocolate truffles, and I'm good for the night!
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Old 02-18-2013, 05:57 PM   #162
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Britt, I am so happy to hear that you are craving free. That's a huge part of IF for me. When I'm not bloated, foggy, craving...I tend to make better eating choices and just feel better in general.

MIW, I do believe that CAD is a form of IF, especially with the emphasis on limited snacking. The plan "D" in the original CAD book is two meals a day! I think the Hellers were brilliant to figure this out years before IF became popular. I still think CAD is a great plan...I don't like meat and veggies well enough to do it. I do know that my normal workday food is low glycemic, even if it is not as low carb as a CM.

Vanilla, it's all about figuring out what works best for YOU...nothing wrong with it!

Changed my mind about dinner tonight and made taco salad instead. I am out of gluten free bread and didn't feel like running to the store. Now to enjoy a couple of chocolate truffles, and I'm good for the night!
Yes, the fact that Rachael Heller was eating one huge meal a day of whatever she wanted and lost 150 lbs and was not hungry much (I think she sipped on black coffee other times during the day) is amazing! In one of their books she talked about how other people started doing it "her way" as well after they asked her how she was losing weight. The actual CAD diet came on later when she met her husband and they studied it more with adding the low carb CM's to the rest of the day. I am thinking I may need to be stricter on my regimen and do the one CM and one RM and just make them closer together. I'll report back to see how it goes.

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Old 02-19-2013, 05:14 AM   #163
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Originally Posted by Makeitwork View Post
Britt, in reading through your post I almost think it sounds like a CAD type diet! I am doing CAD/CALP, but am also thinking about doing it the IF way with an eating window.

IDK if you are familiar with CAD (aka Carbohydrate Addicts Diet). CALP is the same but called the LifeSpan plan and you make sure your "carb meal" is balanced. Anyways, don't want to steer too far off course but in a nutshell on CAD you can eat very low carb for your "low carb" meals (called CM's or complimentary meals or craving reducing meals) and you get a one hour RM or Reward Meal which can contain regular good old fashioned carbs like whatever you like: pizza, burgers, fries, ice cream, alcohol, etc. Nothing low carb or diet.

Anway, I have been doing it since Nov 1st and am down between 13-15 pounds eating roughly 2600 calories a day.

The last 6 weeks I have stalled and am just losing and gaining the same pound. I think since I started drinking iced decaf americanos with cream is the reason why. It is allowed on CAD one time a day outside of the CM's or with them. I usually eat only 3 times a day.

The reason I am considering trying th by eating whatever she wanted but she only ate one meal a day. Sounds like IF to me! She and her husband studied it and figured out you can still eat other meals throughout the day but they have to be very low carb, AND you cannot graze and eat whenever you feel like. You can only eat 3-4 times a day (if needed) and should space the meals out at least 90 minutes apart. It basically is just to keep your body from pumping out more insulin and to reduce the surges of insulin.

Anyway, I am more curious about how IF works physiologically. Do most of you here also low carb, or when you are doing your eating windows can it contain ANY type of food, like carbs the entire time, or just once, etc.

Sorry for the long post...

MIW
I'm doing eod IF (juddd), so not a fasting window, and i follow the sad diet with it. I refuse to do lc because of the restrictions, but i've lost 30lbs so eating high carbs hasn't made a difference for me, combined with IF. With juddd it's only about the calories and when you eat them

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Old 02-19-2013, 05:33 AM   #164
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Britt, are you a nurse? I saw your mini goal about the scrubs. I am an RN and I was born in 75! LOL


MIW
Hey there, MIW! I am not a nurse - I'm a social worker to a pediatric population. Our management prefers for us to wear bright colorful scrubs to help put the kiddos as ease. They theorize that we seem friendlier in scrubs. I'm not sure if that's true - but they sure are more comfortable!
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Old 02-19-2013, 05:55 AM   #165
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Hi,

I'd like to join in if I may.

I've been doing the 8 hour Diet (fasting 16 hrs/8 hr eating window) since 12/28 following the book by David Zincenko. Most days I eat his recommended Power Foods if I can get it in during that 8 hr eating window. I do watch my calories to make sure I don't go overboard but I'm not officially calorie counting at this point. I do this every day rather than what the author says that 3 days will work.

I've been eating carbs now after being on low carb for 10 yrs and found that with this IM, I don't have the usually huge appetite that I've had. This is amazing for me because usually carbs set me off in a eating tailspin and low carbing was not helping me curb my appetite anymore.

The weight is coming off slowly but at least I'm not gaining.

Recently I joined a Yoga/Pilates/Tai Chi combo class at my gym and incorporate that in my normal cardio/weight lifting routine to kick to tone up, build my muscles and give me more mobility.

I'm interested in reading everyone's different IF plans and learning how this all works for women. Body building men seem to love it but they lose weight differently than us it seems.
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Old 02-19-2013, 07:57 AM   #166
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Originally Posted by BlueTopaz View Post
Hi,

I'd like to join in if I may.

I've been doing the 8 hour Diet (fasting 16 hrs/8 hr eating window) since 12/28 following the book by David Zincenko. Most days I eat his recommended Power Foods if I can get it in during that 8 hr eating window. I do watch my calories to make sure I don't go overboard but I'm not officially calorie counting at this point. I do this every day rather than what the author says that 3 days will work.

I've been eating carbs now after being on low carb for 10 yrs and found that with this IM, I don't have the usually huge appetite that I've had. This is amazing for me because usually carbs set me off in a eating tailspin and low carbing was not helping me curb my appetite anymore.

The weight is coming off slowly but at least I'm not gaining.

Recently I joined a Yoga/Pilates/Tai Chi combo class at my gym and incorporate that in my normal cardio/weight lifting routine to kick to tone up, build my muscles and give me more mobility.

I'm interested in reading everyone's different IF plans and learning how this all works for women. Body building men seem to love it but they lose weight differently than us it seems.
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Old 02-19-2013, 09:08 AM   #167
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I know everyone here are doing IF and variations of it. If you don't mind, I'd like to post a couple of posts (longish...) that explain the CAD and how it works for Insulin Resistance. It is not like other low carb diets in that you can have one meal a day where you eat the regular type carbs you love (ice cream, pizza, alchohol, etc.) It should answer all your questions about the diets and show the types of foods you can eat. This is my WOE and I am going to combine it with IF to see how it goes. I figure that way I can have the best of both It really does control my hunger and cravings. I know I am just one RM a day from having the foods I love. I do not use it as a binge and there are many days where I am simply not hungry at all and skip a "CM."

Can someone tell me what the SAD diet is? I have heard about JUDDD but not SAD. Thanks!

MIW
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Old 02-19-2013, 09:09 AM   #168
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Carbohydrate Addict’s Diet Tips:

This diet works because it controls your insulin release, which is related to how you store and use body fat. (See the book for all the scientific references!) You are allowed only three meals and one optional snack on CAD/CALP. This is how the insulin releases are controlled. Two of the meals are called “Complementary Meals” (CM’s) and the third is called a “Reward Meal” (RM.) There is no calorie counting, no carbohydrate counting… it is a very simple diet so none of that is necessary. If you follow the rules, everything falls into place.

CM’s are essentially very low carb meals. You divide your plate in half, and ½ your meal is protein, and the other ½ is low carb vegetables. Simple. There is a specific list of veggies to choose from called “crave–reducing” choices. The list is pretty extensive, but it does not include all low carb veggies. You are allowed to eat from this list, and that is all. If it’s not on the list, you don’t eat it. (But rest assured, there’s so much to choose from you won’t feel restricted.) It’s easy and flexible, it just needs to be balanced, protein & veggie. The optional snack is the same as the CM, just smaller.

A RM is a flexible meal you can have for your choice of breakfast, lunch or dinner. This makes it easy to plan for events like restaurant meals or parties. For the RM you begin your meal with a salad, then you divide your plate into thirds. 1/3 is protein, 1/3 is low carb veggie, and that last 1/3 is ANYTHING YOU WANT. If it fits in that 1/3 balance, you can have it. Potato, bread, cake, cookies, candy, pasta, rice, whatever carbohydrate you feel like having.

This does not give you free license to pig out on carbs, your meals must be BALANCED. If you want more carbohydrates, you must also take the same portions of protein and vegetables too.

One more catch: The RM must be completed within a one hour time limit. This has everything to do with controlling the insulin release and it is very important. You are not allowed to snack (aside from the optional complementary snack.) You eat three to four times a day, and that’s it. Believe it or not, this will not be a problem. Your meals should carry you easily to the next meal. It’s all about that insulin control.

Many people have the misconception that the RM is a 1-hour pig out all you can eat junk-a-thon. IT IS NOT. People also think that if they even have one taste of sugar they will binge into oblivion. THIS IS NOT TRUE. If you are true to the diet and stick to the 1/3 portion of carbohydrates, you will be just fine. You will be pleasantly surprised that the single slice of pie is enough, and you’re okay not going back for more and more like in the old days!

Overall this is a very flexible diet that fits well into the real world.


Things that might cause cravings, weight gain, or plateaus:

1. Eating more than 4 times a day.
2. Drinking coffee with cream and/or AS more than once a day outside your RM or taking more than 15 minutes to drink that once a day coffee with cream and/or AS.
3. Eating too much cheese at CMs--more than 2 ounces.
4. Artificial sugar during the day or at CM.
5. Diet Soda during the day outside your RM.
6. LC recipes or lc products during CM.
7. Exceeding 4 carbs per CM exclusive of listed foods.
8. Too much fat at CMs.
9. Hidden carbs/sugars, fillers.
10. Using net carb theory.
11. Atkins allowed vegetables that aren't on the CM list.
12. Vegetables that aren't on the CM list.
13. Trigger foods at CM--MSG, broccoli, green/red peppers, cottage cheese, onions, AS, pork rinds.
14. Allergen/sensitive foods at CM/RM-- sugar, wheat, dairy, cheese, eggs.
15. Not enough protein. Try for at least 12 ounces over the course of the day.
16. Flavored waters.
17. Salad dressings with more than 2 carbs per serving.
18. Nuts, bars, shakes, mock Danish, pork rinds.
19. Unbalanced, wildly unbalanced, or carb binging RMs.
20. Gum and breath mints.
21. SF Metamucil or fiber outside CM/RM.
22. Exceeding the 60 minute RM rule by even a few minutes.


Craving Reducing Foods List

ANY FOOD *NOT* LISTED SHOULD BE CONSIDERED A CARBOHYDRATE-RICH FOOD

MEATS:
all regular and lean meats, including: bacon (check the label for sugars) ham(check the label for sugars) lamb, rabbit, veal, beef, hamburger, pastrami, sausages (no added sugar)* corned beef, hot dogs (all meat), pork, venison. Most lunch meats contain added sugars and fillers and those not listed in this meat section should be saved for reward meals only.

FOWL:
light and dark varieties, with or without skin including: capon, chicken, cornish hen, duck, goose, pheasant, quail, squab, turkey (ground or whole)

FISH AND SHELLFISH:
all varieties, canned, jarred (no sugar), or cooked (no bread crumbs), including: bass, bluefish, calamari, clams, cod, crabmeat, flounder, haddock, halibut, lobster, monkfish, oysters, perch, salmon, sardines, scallops, scrod, shrimp, smelt, sole, sturgeon, swordfish, trout, tuna

DAIRY AND NON-MEAT ALTERNATIVES:
Regular or low-fat varieties of: eggs, egg substitutes, cheese (all varieties except low-fat ricotta), cream cheese, cottage cheese* milk, cream, or half-and-half (up to 2oz daily in one cup of coffee or tea or in cooking; not nondairy creamers), sour cream, tofu (soybean curd) vegetarian meat alternatives that contain 4 grams of carbohydrate or less per average serving

VEGETABLES:
fresh, stir-fried, sautéed (no breading), steamed, or boiled non-starchy vegetables alfalfa sprouts, bamboo shoots, brussels spouts, celery, green beans, kohlrabi, okra, peppers (green or red*), snap beans, tomatoes (raw, about 1/4 per meal), arugula, bean spouts, cabbage, cucumbers, greens (all), lettuce, onions (as seasoning only), radishes, sorrel (sour grass), asparagus, broccoli*, cauliflower, endive, kale, mushrooms, parsley, scallions, spinach, wax beans

OILS, FATS, AND DRESSINGS:
butter or margarine, regular mayonnaise: oils: all varieties salad dressings: all regular and low-fat varieties where sugar is not among first four ingredients.

EXTRAS:
capers (for garnish only), garlic, horseradish, ketchup 1-2 tablespoons only), mustard, onion (fresh or powdered for cooking only), seeds (poppy or sesame, for cooking only), wine* (dry varieties, for cooking only) dill pickles, herbs, juice (citrus, small amounts for cooking only), mayonnaise (regular only), olives (green or black, no pimientos), pepper or salt, spices, vinegar (white, all other varieties*)

BEVERAGES:
carbonated water, club soda (non flavored)*, coffee, seltzer (non flavored) tea

*if your particularly sensitive to carbs, you may find that these foods can cause rebound cravings or educed weight loss. If so, or you have concern, eliminate them or save for reward meals.

CAD/CALP CHEAT SHEET

1. EAT TWO MEALS OR TWO MEALS AND A SNACK COMPRISED OF THE LISTED FOODS.
2. EAT 12-16 OUNCES OF PROTEIN A DAY; MOSTLY RED MEAT, DARK MEAT POULTRY, AND FISH.
3. EXCEPT FOR THE AMOUNTS LISTED, ITEMS ARE LIMITED TO 3 GRAMS OF CARBOHYDRATE/ITEM AND A TOTAL OF 6 GRAMS/MEAL FOR CONDIMENTS/OTHER ITEMS.
4. A SNACK IS ONE-HALF THE SIZE OF A MEAL. ALWAYS CARRY AN ALLOWED SNACK SUCH AS BEEF JERKY WITH YOU WHEN OUT.
3. DO NOT EAT ANY FOOD DURING YOUR NON-CARBOHYDRATE MEALS WITH MORE THAN 3 GRAMS OF CARBOHYDRATE PER SERVING.
5. HAVE ONE BALANCED REWARD MEAL W/SALAD EATING WHATEVER YOU WANT, HOWEVER MUCH YOU WANT. EAT NO LONGER THAN 60 CONTINUOUS MINUTES. DO NOT LET MORE THAN 20 MINUTES LAPSE BETWEEN FOODS TAKEN WITHIN THE 60 MINUTE REWARD MEAL.
6. CALP GUIDE IS TO HAVE A BALANCED REWARD MEAL COMPRISED OF 1/3 PROTEIN, 1/3 VEGETABLES AND 1/3 CARBOHYDRATES (INCLUDING DESSERT AND ALCOHOL)
7. EXCEPT FOR SPECIAL OCCASIONS, HAVE REWARD MEAL FOR THE SAME MEAL EACH DAY.
8. OTHER THAN DIET SOFT DRINKS, SUGAR SUBSTITUTES AND SUGAR-FREE GELATIN; DO NOT USE DIET OR LOW FAT PRODUCTS WITHOUT CHECKING CARBOHYDRATES.
9. LIMIT DIET SOFT DRINKS TO 2 AND ADDITIONAL SUGAR SUBSTITUTES TO 2 PER DAY. AVOID MSG.
10. DRINK 8-10 12 OUNCE GLASSES OF WATER A DAY.
11. USE UP TO 2 OUNCES MILK, HEAVY LIGHT OR COFFEE CREAM IN YOUR COFFEE ONCE A DAY AND DRINK IT WITHIN 15 MINUTES, OTHERWISE HAVE IT BLACK. DO NOT USE NON-DAIRY POWDER.
12. LISTEN TO YOUR BODY. FOOD ALLERGIES/SENSITIVITIES CAN ALSO CAUSE CRAVINGS, GAS, BLOATED/UPSET STOMACHS, AND HEADACHES. IF ANY OF THESE SYMPTOMS RESULT FROM THE REWARD MEAL, INVESTIGATE/FIND THE CULPRIT FOOD AND MINIMIZE/AVOID IT IN YOUR DIET.
13. LISTEN TO YOUR BODY II. SOME CARBOHYDRATE ADDICTS CAN REACT TO THESE FOODS WITH INCREASED APPETITE/CRAVINGS ALSO—ARTIFICIAL SUGARS, SUGAR ALCOHOLS, DIET SODAS, CAFFEINE, COTTAGE CHEESE, YOGURT, BROCCOLI, RED PEPPER AND OTHER HIGHER CARB VEGGIES. IF ANY OF THESE AFFECT YOU, ONLY HAVE THEM WITH YOUR REWARD MEAL.

PROTEIN (4-6 oz. Cooked, 6-8 oz. Raw/meal)
Any tofu, meat, game, poultry, containing 3 grams of carbohydrate or less per serving.
Any fish or shellfish without added fillers or sugars. Do not eat imitation lobster, crab or fish. Any cheese containing 3 grams of carbohydrate or less per serving. Eggs or egg substitutes containing 3 grams of carbohydrate or less per serving. Watch out for prepared egg, meat or fish salads, they often put breadcrumbs in them to extend them.


FATS, OILS AND DRESSINGS
Heavy cream, sour cream, cream cheese, fats, oils or dressings containing 3 grams of carbohydrate or less per serving.

VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces)
Alfalfa sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo shoots
Beans (green or wax)
Bean Sprouts
Cabbage, all kinds
Capers
Cauliflower
Celery
Chicory
Collard Greens
Cucumbers
Dill Pickles
Eggplant
Endive
Fennel
Kale
Kohlrabi
Lettuce, all kinds
Mushrooms
Mustard Greens
Okra
Onions (2 tbsp)
Parsley
Peppers
Pimientos
Radishes
Sauerkraut
Scallions
Sorrel
Spinach
Squash (summer only)
Swiss Chard
Tomatoes (raw, ¼ only)
Turnip Greens
Watercress
Zucchini

CONDIMENTS/OTHER

All herbs
Bouillon
Consommé
Catsup (2 tbsp)
Garlic

Garlic/onion powder
Horseradish
Hot sauce
Lime/lemon juice (2 tbsp)

Mustard
Olives
Pepper
Pork Rinds
Salt

Soy flour
Soy sauce
Tofu flour
Whey Protein
Vinegar
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Old 02-19-2013, 09:10 AM   #169
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The Carbohydrate Addict’s Diet: Gimmick, Fad, or Metabolic Adjuster?

How the Carbohydrate Addict’s Diet was discovered, formed, refined, studied, and demonstrated to work with those who are Insulin Resistant


Many of us are overweight and are looking for ways to improve our health and lose weight. We have dieted in the past, only to find it a struggle the entire time: hungry, cranky, elated with the weight loss but eventually giving up only to gain all the weight back and usually even more than when we started. For some of us it has been a life long cycle of exactly this. Diet, become miserable, give up, end up worse off then having not even dieted at all.

It was due to their own similar weight loss struggles that eventually led Dr. Rachael Heller and Dr. Richard Heller to further their research. They wanted to find out how the weight Rachael lost that she accidentally stumbled upon worked. They later went on to study and refine that way of eating for consistent results with others who have similar metabolisms.

Dr. Rachael Heller had been overweight her entire life. She discovered one day when she had to fast for an X-ray that she lost 2 pounds, even though she ended up eating a rather large dinner that night. She was surprised by that and decided to continue eating the same way for the next week to see what happened. She basically fasted all day, then ate what she wanted during dinner. She realized she felt fine all day with limited hunger, good energy levels, and could still eat the foods she really liked for dinner and not suffer for it like she had following traditional low fat and low calorie diets. She continued this way of eating and ultimately lost 150 pounds!

Her husband had also struggled with his weight over the years and started keeping track of foods that seemed to satisfy him and others that seemed to trigger hunger. When they finally met later in life they decided to research their combined experiences to see how and why they had finally been able to find a way of eating that did everything we all dream about when dieting: satisfies hunger, gives you energy, allows you to still eat and lose weight, allows you to eat everyday regular comfort foods and still lose weight, is simple (no weighing, no counting calories, etc).

They went on to study why eating, and especially eating certain foods seemed to trigger more hunger and weight gain in certain people. The main culprit is how the body reacts to the hormone insulin. They found that with people who were Insulin Resistant (IR), they seemed to be hungry all the time, and all had especially strong reactions to carb rich foods. Hence dubbing this way of eating The Carbohydrate Addict’s Diet. They studied certain common symptoms found in people with insulin resistance and came up with a test that reader’s of their books can take to see if they have it without having to take blood tests with their doctor.

They used already known research and knowledge about insulin resistance and metabolic factors and studied how eating certain ways seemed to limit the release of insulin and this is the key to their diet. It was found that it is not necessary to fast all day like Rachael had done. You also do not have to cut out carbohydrates altogether either. You could eat foods that did not stimulate large amounts of insulin release and still lose weight. Not having large amounts of insulin floating around the blood stream has other added benefits besides weight loss: less hunger, less cravings, less drowsiness.

These are the keys to the success of this diet. You feel good. You have energy. You are not mindlessly hungry and craving certain foods and constantly wanting to eat. You can still eat wholesome foods, and once a day you can have an actual real meal for dinner (or your favorite time of day to consume carbohydrate rich foods) complete with any of your favorite foods and still lose weight. You don’t have to count calories, count fat grams, weigh things, buy special diet food or products, etc. It is an actual way of eating that is simple, easy to follow, healthy, nutritious, satisfying, and most of all actually works for up to 80% of people who have Carbohydrate Addiction. It is an actual way of life.

80% success you ask? Yes. They studied 1000 people and followed them for 2 years and found they had an 80% success rate. They fine tuned the diet and continued to study it more over the years and have found over time things that seemed to contribute to failure in certain people and have gone on to publish more books and diets specific to this. Some people eat too much during their Reward Meal time- hence the CALP book’s recommendations of an actual spelled out balanced meal: Start with a 2 Cup salad, look at your dinner plate and divide it into thirds: 1/3 protein, 1/3 more of vegetables, and 1/3 of a carb of your choice. They also found in certain people MSG, sugar free products, and caffeine can be triggers to release insulin. Watch for these symptoms of cravings, increased hunger, weight gain or stalled loss to be your guide that something you ingested during the low carb meals or snack is the culprit. Some people snack throughout the day, others do not mind to the one hour limit when eating. These are things that contribute to additional insulin in the blood stream. More insulin equals more hunger and weight gain.

A similar diet was set up and studied in Israel and was found to have similar results to the Heller’s Carbohydrate Addict’s diet. You can read more details about that study here:

Saving Carbs for Dinnertime Might Help Control Weight
healthfinder.gov - Saving Carbs for Dinnertime Might Help Control Weight

The Carbohydrate Addict’s Diet (CAD), and the Carbohydrate Addict’s Life Span Program (CALP) work differently than other low carb diets. You only have to follow a few simple guidelines. You do not have to keep track of carbohydrate intake for the most part. There is no induction phase, nor do you go into ketosis. On those types of diets you are given a daily allotment of carbs you can ingest. You get to choose when you want to eat them. You can eat all sorts of low carb products, and you can graze and eat all day as long as you stay within your carb allotments.

The CAD/CALP diets differ in that the food you eat, how frequently you eat, and the length of time you eat has everything to do with the Insulin Resistant metabolism. The more carbohydrate rich the foods, as well as the frequency in which one eats causes more release of insulin. In those with IR, you want to use your metabolism to your benefit. You want to manipulate it to suit you. Hence, you eat as low carb as possible, and no more than 2-3 times a day for these low carb meals. You can still eat plenty of vegetables during the low carb meals for the added nutrients of vitamins, minerals, and fiber. It has been found that you can still eat carb-rich foods in a balanced amount with the rest of a meal one time a day and still lose weight. However, you need to eat within an hour.

There are several reasons, the main being how your body releases insulin. Any time you eat, your body releases insulin in different phases. At the start of eating your body will begin to release insulin based of off previous meal intake. If previous meals were low carb, then it will release less insulin since it was primed to do so. The next phase is off of currently ingested food. If you are eating longer than an hour your body will continue to release more insulin into the blood stream. Limiting your carb-rich meal to one hour will not only cut back on the amount of food you might eat, but also uses these insulin mechanisms to your benefit.

With other low carb diets, you may be consuming less carbs in total over the day, but still having insulin in the blood stream far more regularly than if you limited meals to a total of 3-4 times a day and ideally spaced 3-6 hours apart. Not to mention with other low carb diets you can actually eat quite a lot of carbs at meals and still be considered “low carb.” Think of the CAD/CALP way of eating as “extreme low-carb” all day and then “regular carb” at your carb rich meal.

This may be why depending on a particular person’s metabolism one way of eating may work and another may not. One should find a way of eating that can be a lifestyle and not a short term solution. If you find that your particular way of eating is not satisfying, that you are always hungry, and that you think you have avoid certain foods or food groups in order to lose weight and that is not something you can conceive of doing the rest of your life, then you may want to consider trying CAD/CALP yourself to see if it works for your particular metabolism.

The diet in a nutshell with meal planning examples:

A low carb breakfast such as eggs and bacon, an omelet with spinach and cheese, cream cheese and lunch meat lettuce wraps.

For lunch, a large salad with your favorite salad dressing (should be 2gm of carbs per serving or less), and your choice of diced chicken, a hamburger pattie, deli meats, etc.

For an optional snack if needed: pepperoni and cheese sticks, a cabbage roll, a boiled egg, etc.

For dinner: Start with a large salad. Divide your plate into thirds and have 1/3 protein of your choice, 1/3 of another vegetable of your choice, and 1/3 of a carb of your choice (alcoholic beverage, fruit, rice, beans, ice cream, cake, bread, etc). You do not have to weigh or count calories. Just eyeball it and keep to the thirds balance. If you want seconds go back for a second serving of each in the same 1/3 portions and not for just more carbs to keep it all balanced. Consume it all within an hour. The original CAD diet was more vague about keeping the meal balanced and a lot of people interpreted that diet as a one hour carb binge. However some people can still eat a lot more carbs during this meal and lose weight. If you are not losing weight you may want to follow the balanced plan as outlined in the CALP book for better results.

You may also drink water and unsweetened coffee or tea as often as you wish. If you want cream in your coffee, you can do so once a day and should drink it within 15 minutes. Do not drink sugar free sodas or diet drinks outside of your carb meal. Even sugar free sweeteners have been found to cause the body to release insulin.

Read the books for the exact details of their diet plans and for more information on the list of acceptable foods such as proteins, vegetables, and condiments that have been studied and considered acceptable during the low carb meals for the best success.
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Old 02-19-2013, 10:15 AM   #170
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SAD is the Standard American Diet that uses the food pyramid that we all learned about in grade school.
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Old 02-19-2013, 03:20 PM   #171
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FYI: I started an IF maintanance thread down in the Maintaine Lane section If you're getting close to maintanance, making the transition, or are already maintaining come and join in!
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Old 02-19-2013, 03:37 PM   #172
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FYI: I started an IF maintanance thread down in the Maintaine Lane section If you're getting close to maintanance, making the transition, or are already maintaining come and join in!
Can't wait to get to maintance!
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Old 02-19-2013, 05:00 PM   #173
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I'm going to subscribe, Sara! I'm eating just exactly the way I will in maintenance...I know my last ten will be slow but I'm ok with it!
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Old 02-20-2013, 08:02 AM   #174
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Good morning! Got up and rode my exercise bike before work. I had my typical hunger pains around 8 am and am enjoying my black coffee right now. I have all of my typical foods here at work for the day and will eat in about ninety minutes.

We are going out for dinner tonight, but we haven't picked a place yet.

Have a great IF day!

Rachel
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Old 02-21-2013, 08:54 AM   #175
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Good morning! Got up and rode my exercise bike again this morning. Last night, we went out for steak, and it was so good. I had a 7 ounce steak, mashed potatoes, salad, and 1/2 a piece of cheesecake.

I hit my new low weight today, LOL. Just by an ounce, but that's okay. Ounce by ounce is how I"m going to get to goal. 150.4 is what the scale said today.

I have a meeting at 10:30, so I plan to open my window a little bit early today, probably 10:15. But that's not a big deal because my daughter goes out with her dad tonight, and I'll finish eating by 6 or so.

Have a great IF day!
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Old 02-21-2013, 10:29 AM   #176
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I would really like to transition to a plan that incorporates one "meal" a day, with a few light snacks. I hate thinking about food! I just want to be able to be fine with an oz of almonds and a cheese stick while at work, and then eat dinner and maybe a cheesecake muffin or something before bed. I would prefer to keep all the food LC, except for the occasional off plan meal.

Right now I feel like I open my window just because I'm supposed to do so. I have such an unhealthy relationship with food, that it's almost impossible for me to tell if I'm really hungry, or if I'm just eating because it's eating time. I thought by opening my window past the 'lunch' hour in my office, that I wouldn't struggle so much with this - but it really doesn't seem to be helping.

I don't want to starve myself, or do anything drastic - but I would love it if I never had to eat again! Not to whine - but it's so unfair that the one thing I'm addicted to (food) is impossible to live without!
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Old 02-21-2013, 11:26 AM   #177
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Originally Posted by Britt1975 View Post
I would really like to transition to a plan that incorporates one "meal" a day, with a few light snacks. I hate thinking about food! I just want to be able to be fine with an oz of almonds and a cheese stick while at work, and then eat dinner and maybe a cheesecake muffin or something before bed. I would prefer to keep all the food LC, except for the occasional off plan meal.

Right now I feel like I open my window just because I'm supposed to do so. I have such an unhealthy relationship with food, that it's almost impossible for me to tell if I'm really hungry, or if I'm just eating because it's eating time. I thought by opening my window past the 'lunch' hour in my office, that I wouldn't struggle so much with this - but it really doesn't seem to be helping.

I don't want to starve myself, or do anything drastic - but I would love it if I never had to eat again! Not to whine - but it's so unfair that the one thing I'm addicted to (food) is impossible to live without!


Over on mda there's lot of primal/paleo followers who eat one meal a day. It works for them and it might work for you?
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Old 02-21-2013, 11:40 AM   #178
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Britt, have you experimented with pushing your window back during the day until you actually feel hunger pains? You don't have to eat at noon, and you can also do a shorter window if that would help.

In my opinion, your ideal plan sounds very doable. I don't eat regular meals on the weekdays because I don't like dealing with cooking food. I want my food at work to be tasty, portable, and easy. String cheese and pistachios are one of my favorite things to eat at work!
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Old 02-21-2013, 11:55 AM   #179
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Originally Posted by Britt1975 View Post
I would really like to transition to a plan that incorporates one "meal" a day, with a few light snacks. I just want to be able to be fine with an oz of almonds and a cheese stick while at work, and then eat dinner and maybe a cheesecake muffin or something before bed.
Then why don't you just do this? Sounds like a plan to me...who cares if it isn't "sanctioned" by some diet guru...they're all really just made up anyway...

I think it makes sense - why not see if it works?
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Old 02-21-2013, 02:02 PM   #180
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Quote:
Originally Posted by Britt1975 View Post
I would really like to transition to a plan that incorporates one "meal" a day, with a few light snacks. I hate thinking about food! I just want to be able to be fine with an oz of almonds and a cheese stick while at work, and then eat dinner and maybe a cheesecake muffin or something before bed. I would prefer to keep all the food LC, except for the occasional off plan meal...
Britt, that is pretty much was Carbohydrate Addict's Diet is. It is mainly LC all day, then one meal a day that can have carbs. You get to choose the carbs. It is not a "made" up diet nor a gimmick. The Heller's followed about 1000 people for 2 years studying their diet and Insulin Resistance. Only Dr. Atkin's has studied that WOE as well. It's all the other diets that are "made up".

Rachael Heller actually did it with none of the Low Carb meals and it was a true IF diet as she only ate for one hour a day. Don't think of food as an addiction. It is just how your body is reacting to the hormone insulin. It takes a few days but once you regulate your times of eating and the carb meal, you no longer will have aimless hunger because your body will be releasing less inslulin. You will feel real hunger.

In the normal healthy person, they eat something, their body releases the right amount of insulin for what they eat, and they no longer feel hungry. In the IR person, our body over-releases insulin to such a degree that over time, our cells become resistant to it. Then, our body reacts to the glucose in the bloodstream (not being taken up into the cells by the inslulin) as a sign to release even more insulin! It is a vicious cycle that causes us to feel hungry all the time and if goes on long enough ends up resulting in the person becoming diabetic. There really is a physiological explanation for this entire WOE and why it works.

In the last two days where I shortened my eating window (6-8 hours) I am now only doing one CM (a low carb meal) and one RM (the meal with the carbs). I am not hungry one bit the rest of the time. This is awesome! I have already downed 2 pounds and am maintaining at 221 for several days now. I just love the combined effort of CAD with IF!

MIW
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