The Butterfly Connection

[hummingbird11]

The Top 10 Anti-Inflammatory Foods

THANK YOU MOUNTAIN GIRL !! U DA BEST !!

[Determinedtolose]

Hi Diane,
just wanted to say Hi and Goodnight! Actually I'm off to do some crazy exercises on the elliptical right now!

I hope you have a great evening and I'll talk to you in the morning.

Oh I wanted to talk about Hawaii with you, but that can wait until manana!!

Love!

[hummingbird11]

The Health Benefits of Raw Eggs
by John Claydon
Regenerative Nutrition - Natural Health Supplements

The process of cooking eggs destroy the very goodness that our bodies so desperately need as the nature of proteins and fats is altered when exposed to heat. When cooked, the egg protein changes its chemical shape it is often this process that can be the cause of allergies. Generally when eating raw eggs, any incidence of egg allergy will disappear.

Surprisingly, in spite of ‘bad press’ raw eggs, organic or at least from a known source of healthy free-range chickens, are an excellent health tonic. The regular consumption of raw eggs will do wonders for your overall health. Exceptionally easy to digest, raw eggs provide a wonderful boost to the immune system, and a completely balanced nutritional package. A good immune system is one of several things the body needs to overcome cancer.

Many people’s diets are deficient in high quality proteins and fats, and eggs are one the very best sources of these. Raw eggs have many benefits, they contain essential nutrients for the brain, nerves, glands and hormones, they are nutritionally balanced, and we highly recommend the addition of raw eggs to your nutritional programme. The sulphur amino acids help to keep you young, raw eggs also contain an abundance of other vital substances including protein, essential fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulphur. Egg yolks are one of the few foods that contain vitamin D.

Poisoning from salmonella has been exaggerated in the past. A study by the U.S. Department of Agriculture in 2002 indicated that only 2.3 million, of the 69 billion eggs produced annually, are contaminated with salmonella. In other words 0.003% or 1 in every 30,000 eggs. The bulk of these come from battery chicken eggs and chickens kept in unhealthy conditions - only sick chickens lay salmonella contaminated eggs. If only healthy chicken eggs (organic and free range ideally) are consumed, then far less than one in 30,000 eggs are contaminated. Salmonella is a common micro-organism found almost everywhere, and is just as likely, or more likely, to proliferate on cooked food kept in the fridge. Infection is normally mild gastric symptoms, but in rare cases where the immune system is very low such in the elderly who have had much anti-biotic use, and the source is greatly contaminated, death can result. But such a person is highly lightly to contract one of many common micro-organisms and die from that. To give some perspective, in the highly unusual situation of contracting Salmonella, in a healthy person, an infection is nothing to worry about and is easily treated with high quality pro-biotics every half an hour until you feel better.

Method of Consuming Raw Eggs

~ Egg Cream Frappuccino for Breakfast ~
3 organic free-range; cage-free eggs
2 oz (1/4 cup) organic heavy whipping cream
1 Tbsp organic virgin coconut oil (melted)
8 oz coffee (brewed strong & chilled overnight)
Jay Robb's whey protein powder (chocolate)
splash of Torani or DaVinci SF syrup (french vanilla)
!!!!! BLEND ALL INGREDIENTS & ENJOY !!!!!

From day one of starting raw eggs, your immune system becomes stronger and health will improve.

We recommend Zell Oxygen as a key supplement for overall health enhancement. Three raw eggs a day (this will take the place of one meal), seems to be the preferred amount taken by people who regularly consume raw eggs. It is sensible to build up the amount of raw eggs consumed gradually. They are best taken by breaking them into a cup and swallowing whole. It can be helpful to cut through the yolk with a knife to make it easier to swallow, If you have a mental problem with swallowing raw eggs, (they are almost tasteless and easy to swallow) blend with a little goats or sheep’s milk or even avocado, but ideally raw eggs should not be blended as the molecular structure is damaged. Inspect the egg, if it has been cracked do not use it, once broken into the cup or blender smell it, if it smells off do not use it.

It is best to keep eggs un-refrigerated, but in a cool place. Refrigeration can destroy the vital amino acids in raw eggs and can also disguise the distinctive smell of an egg that has gone off.

Raw Eggs and Cholesterol

There is no danger from the cholesterol build up since 2/3 of cholesterol in the body is produced by the liver. The amount of cholesterol consumed in the diet does not relate to the amount of cholesterol deposited. Many studies have shown that the cholesterol in eggs does not raise cholesterol level in the body. Furthermore, eggs contain Lecithin, a valuable nutrient that helps the body to process fats and cholesterol.
Eggs contain valuable fat needed to keep us healthy. On the other hand heated or processed fats are converted into Trans-fats - toxic chemicals that harden in the body, around every cell and clog the circulation. Margarine contains an abundance of Trans-fats and is not part of a healthy diet. Do not be afraid of that natural product that has been eaten with no adverse effects for thousands of years, butter. The initial report that cholesterol in foods leads to health problems was released to the press without scientific validation, and has since been proven by hundreds of scientists and studies around the world to be completely false. The only benefits from the initial press release were to the margarine and vegetable oil industries.

Raw Eggs and Biotin Deficiency

Nature created an egg to be a balanced live food – as long as you eat the biotin rich yolk along with the white, there is no risk of a biotin deficiency.

Quote from the book “The Recipe for Living Without Disease" By Aajonus Vonderplanitz

Free range (ideally from healthy chickens, including organically certified, even better are fertile eggs).

“Raw eggs are one of the best compact foods in nature. Eggs are the ultimate, complete fast food. However the protein in eggs is not utilised for cellular reproduction. They are utilised for regeneration and maintenance. The relationship between raw eggs and salmonella poisoning is a myth"

(Reference the great egg panic by Emily Green, LA R times Jan 2000)

Eggs are remarkable for everyone especially the infirm. Three years ago a medical doctor called me on a Thursday evening about her 70 yr old female patient with emphysema. She explained that her patient had been mainly bed-ridden for two years, was on 100% oxygen and respiratory machines. She prognosed that her patient would die that weekend unless I could help. I told her that the only thing I thought might help at that late stage was eggs. I recommended that she get her patient 10 dozen raw eggs, and put them on her bed table. I suggested that she ask her patient to eat one as often as she could and that there was no limit. Very early Monday morning, I received a call from the patient. She told me that she was off the machines, out of bed and feeling stronger that she had in years. She had eaten 66 eggs over the weekend.

If eggs are whipped, beaten or blended without raw milk, raw cream, or coconut cream, many of the enzymes are oxidised and lost. It is best to break open the egg into a cup or glass and swallow whole. Most people are repelled by this, but with a little courage it is found to be easy. There is almost no taste and the egg, even big ones are easily swallowed. Generally, I find, 3 to 4 eggs taken in the morning are an important part of my well-being programme. The cholesterol in raw eggs is not deposited in the arteries and is an essential nutrient for aiding health and well-being. The white of the egg has been said to interfere with biotin assimilation, but nature knows best by making the egg yolk very rich in biotin. The egg in its entirety is a very balanced food and only supports health and should be taken in its entirety, yolk and white together.

----------------------------------------------------------------------------------------------------------

John Claydon DHom qualified as a Homeopath in 1993 and has since been dedicated to studying and developing healing modalities in the field of Nurtitional Health. Founded innovative food state supplement company Regenerative Nutrition in 1994 - Please visit Regenerative Nutrition - Natural Health Supplements for more info. Originally published on SearchWarp.com for John Claydon Wednesday, July 12, 2006
Article Source: The Health Benefits of Raw Eggs

[hummingbird11]

Oh and Diana & Christina, here is Twyla's response to my questions:

WATCH-ME'S Goal Seeking Journal

And this is the thread she mentions:

Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Happy Reading!!

[hummingbird11]

THE MAY CHALLENGE LINK:
CALLANETICS CHALLENGE MAY 2008

MY MAY EXERCISE GOALS:
CALLANETICS CHALLENGE MAY 2008

Originally Posted by WATCH-ME-SHRINK

Trish, that is GREAT progress! I commend you for your hard work.

Dropping a dress size can't really be compared to dropping X pounds of weight. The scale measures losses much differently from the measuring tape and our clothes.

With the proper fuel, adequate rest, and consistent, focused workouts, we can make major strides in losing inches -- i.e., clothes sizes -- when the scale reflects very little change.

I dropped two sizes in about 6 weeks when I began Callanetics, but the scale hardly budged.

I would encourage you to continue to do Callanetics, no fewer than 3-4 x per week, add in some cardio (if you haven't already) for some extra calorie/fat burning, and eat clean.

I think you can expect to see more inches lost in a month's time if you adhere to those things, and with your attitude, you're already there!

[hummingbird11]

MANTRA OF THE MONTH ~ APRIL
As for my workout schedule, it's something that I take very seriously.
I don't let anyone or anything stand in the way of my workout.
~ from Watch-Me-Shrink (Twyla's) Goal Seeking Journal 09/01/06 ~

[lildragonfly]

[hummingbird11]

I LOVE IT!! THANK YOU MARSHA ~ YOU JUST MADE MY DAY!!

[btinc]

Good luck on your new journey.

[hummingbird11]

Originally Posted by btinc

Good luck on your new journey.

Thank you!! I'm ready to go!!

On 3/10, I began following Somersize/Schwarzbein. On 3/24, I switched to Atkins. IMO, Schwarzbein is the most strict; Somers is the most lenient; Atkins is the middle of the road. I had success with Atkins (lost 12 lbs rather effortlessly) + I found that I truly enjoy low carb eating and do not miss heavy carbs at all.

Wow. What a revelation. Amazing to me that I can easily live without bread & pasta & potatoes, etc.
Not sure about avoiding winter squash, but I'll cross that bridge when I come to it, in the Fall.

Since starting Atkins, I've never had an uncontrolled carb binge (yet) BUT I was becoming EXTRA HUNGRY after my workouts + I agree with the theory (I read in a thread) of "better to just plan the carbs out".

Yeahhh. Plan them out and actually look forward to enjoying the indulgence of a few well-timed and oh-so-missed carb treats, instead of feeling deprived and/or guilty! Brilliant!

And I LIKE the idea of keeping my metabolism "humming" - I really don't want to compromise my metabolism by eating lowcarb for too long the way so many seem to do with long-term (and yo-yo) lowcarb; lowfat; lowcal. Not for me.

I don't want a crash diet - I want BALANCE and HEALTH and permanent weight loss!

So I've been doing a LOT of reading/research here at LCF (learned a lot from the Ketogenic Thread and Watch-Me-Shrink's Goal Seeking Journal) into exactly what type of WOE will work for ME in the long-term (forever!)

So after many long hours into the wee hours of the morning reading, absorbing, blogging ~
Yesterday I began a Cyclical Ketogenic Diet (CKD).

It just makes so much sense to me; I believe in the principles. And with the informative & generous support of a few key individuals, I'm going to stick with this WOE for at least 3 months to see how my body responds. I feel that I will do best on CKD with the 24-hour "re-feed/carb-up day" on Friday's (pizza night!)

I am beyond excited; I am truly psyched!

There's more to it than this (see my next post) but a Ketogenic Diet is like doing Atkins for 6 days a week, then a 24-hour influx of Carbs to raise Leptin (amino acid based protein-based hormone) which has a strong tie to carbs & insulin, and is a critical component of keeping the metabolism humming and burning fat as fuel.

per Ketogenic: a huge part of effective, permanent weight loss is resistance (weight) training to prevent the loss of LBM (lean body mass) + increase LBM in order to burn more calories (even at rest, yeahhhh)! And I LOVE LOVE LOVE working my upper body ~ I really want to define & tone my shoulders; biceps & triceps.

Also, HIIT cardio (high intensity interval training) on the elliptical or treadmill ~ is more effective than steady state cardio, which, like mere carb/calorie restriction, can actually lower metabolic rate and slow fat loss.
Huh?? HEY, isn't fat loss what we're ALL here to do?? I say: Let's get the most bang for our buck!

The appeal of CKD (to me) is:
you can eat more, lose more, be more in control, be healthier, and control blood sugar ~
ALL with a strategically planned "carb fest" once per week!


Yeahhhhhh!

Warning, my next post is gonna be a marathon post 'cause I just spent the last 2 hours extracting a bunch of the excellent wisdom posted by btinc at the Ketogenic Thread, and pasting it all into one big comprehensive post. This is the 5th time that I've read that thread "cover to cover" & I learn something new every time!

But before we go there, here are some bits of excellent advice recently shared with me, either personally or via thread posts:

~ Low carb diets are awesome for appetite control. Without refeeds I'd die tho.

~ Take the time not just to diet, learn your body, the likes and dislikes, connect your mind and body during this process.

~ Don't over analyze this; one of the most important things is for you to believe in what you're doing: pick it, stick with it, and be consistent.

~ This is about hard work, and there is a segment of people who are not interested in exercise. Once you have the information you need, it is up to you to put it to use.

~ If you're going to put in the work in, the lifting & cardio, I will always be a fan of Keto. The problem with no refeeds is your metabolism comes to halt.

~ All diets have the same concept and that is creating a calorie deficit, so any time you create one you will lose weight. The question folks have to ask themselves is the quality of weight loss they want. Some plans allow you to lose very rapidly although it takes a lot of lean body tissue with it, which in the long run should not be what anyone wants, the more lean body tissue the better your metabolism will work. The Ketogenic diet has been proven over and over to spare lean body tissue.

~ Keep a close track on your calorie intake to not let slip to low. For females there is a natural phenomenon that takes place when the calorie intake is to low. Weight loss stops. Women lose better at around 500 intake calories below maintenance and making a bigger gap with exercise.

~ As I read over some of different areas in this forum, the same thing pops up all the time, people who are 30 or more pounds over weight are looking for a extreme weight loss plan. When the fact remains if you would just clean up your diet, with lean proteins, good fats, and smaller well-timed carbs, weight loss will happen. Instead, there is this rush to lose what took you quite some time to gain. Clean up your diets and be consistent. Things don't get complicated until you're at the bottom end of body fat % for your sex. Pick something you're comfortable with and just be consistent.

I'll be posting daily re: my CKD journey.
But right now I gotta go do my exercise!

XO,
HB

[fawn]

Alrighty girlfriend, you asked for it, this is what I'm currently doing for my breakfast shake

4 cups veggies organic, kale, cabbage, collard, chard of color, spinach & Broccoli
1 cup yogurt or kefir or both
2 tbs. peanut butter
2 tbs. flax seed (I have a vitamix so it blends these otherwise use a coffee grinder)
1 tbs. chloriphyl
1/2 cup frozen blueberries
1 tbs. coconut oil
1/2 cup aloe vera juice
1 tbs. bee pollen (Local for allergy relief)
1 raw egg

blend and enjoy!

[hummingbird11]

NOTE: All info below is "cut & paste" from the posts at this LCF thread:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

The basics of a Ketogenic diet are: protein; fats; minimal carbs

Set your calories to start at 12 times your body weight with macro nutrient ratios of:
30-40% protein * when you fall short of the protein requirements make it up with fat
60-70% fat
30g or less net carbs

How to set up the Ketogenic diet:

1) Determine calorie intake. Multiply current bodyweight by 12
2) Set protein intake (150 grams) a sizeable portion may come from a whey protein powder *
3) Set carbohydrate intake
4) Set fat intake

* There are a lot of protein powders to choose from, taste seems to vary from person to person, but some are: Nitrean, Optimum Nutrition, Syntrax Nectar, Ergopharm GF pro. And there are whey proteins, casein, and blends. Nitrean is a good blend.

Example: 150 lb sedentary female
1)150x12 cal/lb =1800 calories per day
2)Protein: 150 grams. Protein has 4 cals p/gram so 150g=600 cals
3)30 or less: Carbs have 4 cal/gram, so, 30*4=120 cals
4)1800-600-120=1080 calories from fat, which has 9 cals p/gram
1080/9 = 120 grams of fat per day

Set your calories by your current weight, this will change slightly with your weekly weigh-in.
You can start at 12 times your body weight and go down to as low as 9 times your body weight, the rest of your deficit will come from exercise. However start as high and you can to keep your metabolism running strong. The goal is to lose fat on the highest amount of calories possible.

Protein is set at over 100 grams per day to prevent muscle breakdown.
Keto can be done with minimal fat, but fat helps prevent the body's metabolism from slowing down

By eating less than 100 grams of carbs per day your body will be in ketosis. The beauty of Keto is that the calories are not too low and that you lose fat, not muscle. You are able to maintain your workouts.

Remember folks this program is NOT for the non-exercising individual.

The first time on Keto it is best to low carb 30 grams or less for 12 days, after that you do a depletion workout, followed by a 12-hour refeed consume 150-400 grams of carbs or somewhere in between, the idea is to learn your own body not anyone else's. When you eat your carb meals do not eat to the point of being stuffed or bloated, spread the carbs out (do not worry about the low/high glycemic carbs during refeed) for the entire 24 hour period. Yes there is a formula but I have found that by not stuffing yourself or bloating has worked just as well. After the 24 hour refeed you go back to low carb 30 grams or less and repeat the depletion workout and the refeed process every 6 days.

Learn your body, it may respond quite differently than others.

Q: Do you not go through a carb hangover or carb withdrawal? I get stuck when I add carbs in and I can't stop eating them. Like right now I start the day off great and give into my cravings. I worry that a back and forth kind of diet vs. just staying low carb all the time, will be hard for me to stick to as it usually takes me a week to get back on track and stop eating carbs. How do you deal with it or is not an issue for you?

A: Personally not a issue, for most is not a issue, however if you can't control the amount of carbs you eat, you need to stick to the Atkins diet. This is not for you.

A: I am not an expert, I am NEW at this- but I have been following it for 3 weeks and today is my second refeed. This is not an issue for me. I ate a LOT of carbs last time (about 500 grams- after eating <20 for 2 weeks) but I spread them out over the day and never ate past a bloated feeling. The next few days I wanted "real" food- I craved vegetables, meat and cheese. So it was easy to eat clean the next few days. Then from Thursday-Saturday, if I ever felt a craving for something or wanted to give in I would always tell myself I can have whatever I want in "x" amount of days (till Sunday) and actually it has HELPED me!!! I never want to ruin the progress I've done so far and surely, I can wait till the next time I have a refeed. It has been an extremely positive experience for me so far.

A: Nice work JJ, and as you continue and the diet should get easier and to the point of not craving food but craving the energy that is created from the refeed.

Follow this for at least 6 days. Then do depletion workout and then have your refeed, then get back on the diet. Waiting 10-12-20 days for the first refeed seems to work best for most people, just to get used to the diet. After that, refeeds every 5-7 days. However that can be adjusted to fit your metabolism needs.

ReFeed Day: 30-60 minutes prior to Depletion Workout have some sugar (fruit)* then after the workout start your 24-hour refeed, then go back to low carb the following day.

*This is not a full meal, it's just a couple of bites to get your body to use glucose. I would stay with fruit, something very fast acting, small sugar substance.

Don't worry about a huge super refeed, just eat enough to be satisfied, not bloated or stuffed. Then next refeed play with the amount of carbs. Eat up and don't worry about what you eat. Don't worry about low/high glycemic carbs on refeed day. You will just need to know when to stop eating at each meal, take in a few carbs and spread them all during the day. Eat until full, but not stuffed or bloated.

ReFeed Day: Have something that you crave, eat it, enjoy it - but have it early in the day and then switch to complex carb sources for the rest of the day.

Your calories should be around 3000 for the refeed, with 300-500 grams of carbs. You can do a 2 day refeed with about 2100 calories and 200-300 grams of carbs on each day, or the 3000 calories and 300-500 grams of carbs, I like the one day refeed myself, but I do them both. You are not trying to stuff yourself, but spread this out all day, eating every 2-3 hours. This big intake of calories and carbs is to raise your leptin values, which will cause your metabolism and t-3 levels to rise which will result in fat loss, however there will be water weight gain after the refeed. You have to keep experimenting until you find the area that works for you. Go back to page 1 of the thread and read about leptin. I know it's hard to understand, but the high calorie and high carb day is what is needed for your body to let go of the fat.

To avoid any bloating, dandelion tea, coffee + a ton of water will help. The key is learning where your high carb point is. There will always be water gain, but you can minimize the bloat. The funny thing is, the body learns that the carbs will be coming each week, because after all these years, I don't bloat after a refeed.

As you go, you are trying learn: what foods make you bloat or make you go hypo during refeeds.

Q: Very interesting thread. I am wondering on depletion workouts how long is that?

A: My Depletion workout was full body using 9 machines at 25 reps at 1/2 normal weight (approx 50secs-1min), 5 reps of that circuit and then I did 20 minutes of easy cardio. It took me a while- probably 2 hours give or take.

When all is going well most will not notice a drop in performance until right before a refeed. You may feel fatigued during your workout. However following the refeed you should feel energized while doing your resistance work. The further you get into Keto, you will be able to tell by your energy levels when a refeed is needed or you are close to needing one. When everything is working great, the refeed is doing its job, you should have a lot of energy to attack workouts as you have stated. By the week's end you should be able to feel the body depleting carbs as your energy levels should start to dwindle.

Remember you don't need a bunch of carbs before the depletion workout, some fruit is good. Start the carb-up/re-feed after the depletion workout

You will need to time a workout so that you have a depletion workout the same day (just before) you start a refeed. The goal of depletion is to burn the glycogen in the muscles. And you need to help get your body out of ketosis to maximize this. Thus, have about 25-50 carbs (fruit; half a bagel) then go do the depletion workout prior to beginning the 24-hour refeed. Some people insist a refeed needs to be low fat. Others claim it doesn't matter. Just be sure not to stuff yourself to the point of feeling bloated. Just eat what sounds good & enjoy the day off from carb restriction.

OK without getting too technical, your liver is like a bank and will hold some glycogen in reserve, and during the rest of the week you are burning fat as energy, when you eat the carbs before the depletion workout, it signals the body to release any stored carbs in the body for energy as it feels the restriction is over. You go do your resistance training and/or HIIT cardio (depletion) workout and use all the remaining glycogen in the muscle and most if not all in the liver. Now you refeed, so instead of storing carbs as fat, the body will continue to use fat as energy as it replaces the carbs that you have depleted.

Q: Do you think it is possible to lose fat and lose weight and build muscle at the same time?

A: Yes it can be done, although anytime you are in a calorie deficit you will lose some LBM, but over all it can be done. Although if you are scale addicted, warning that number changes will be slow, but the your body composition will move. Amiga & Elizabeth can vouch for the fat lose + the maintaining and/building of LBM, but with no real change in scale numbers. This will be a transition for the body to go through, from using glucose as fuel, to burning fat as fuel, and it will take some time for this to happen. So after the first stage of low carb, your body will be use to burning fat as fuel up to the first refeed, then with the huge influx of carbs you have a big turnaround at the hormonal level where, although carbs are present, the body will use them to fill the muscles, while you still burn fat as fuel. After the first low carb phase then you can go into a bigger calorie deficit or add calories to maintain or to gain weight. You should be able to lose a great amount of fat like the other 2 women and not really change your food intake amount.

If you're just starting weight training, it is possible to gain muscle & fat at the same time for the first 6 months or so. More so if you are using Keto to do it. The more muscle you have, the more calories you burn.

Q: Can you drink alcohol on the low carb portion of this diet, like let’s say a glass of wine?
A: Keep it to a minimum, and it's best during refeeds only. However, it may not affect you at all. It is all in how your body responds.

Regarding Cardio:
There is a fine line of what is too much. If you are going to do more than 30 minutes a couple of times a week you must make sure you keep your protein intake up. Long cardio sessions will break down muscle protein along with fat for energy. Try to add 10-20 extra grams of protein on extended cardio days.

Not saying it's a bad thing, but the returns diminish after a certain length of time. I like 20-30 mins when doing low intensity cardio with 40 mins top, mixed in with some HIIT Cardio. Look at marathon runners and sprinters: Marathon runners are thin with higher body fat and very little muscle mass. Sprinters, very muscular, low body fat levels. Long distance runners, long cardio sessions, aerobic teachers need more protein than body builders, but for some reason, no one has grasped the concept, instead they continue to burn a lot of lean body mass. Just up your protein when doing longer sessions. For me 2 times a week is enough. You will have to find that fine line that your body wants.

Cardio does burn fat, but to a point. There is a point where the body start to break down muscle tissue for energy, thus the loss of lean body mass, thus fewer calories being burned during rest. Also the type of cardio: Slow, Steady State vs. HIIT. There is more to it, but for now, cardio is great, but only to a point.

Cardio does work well in creating calorie deficits, however, too much can work against you, especially during dieting. There are many reports of women doing a ton of cardio and dieting heavily and not losing anything. Studies have proven that women who do a lot of cardio and have valid do not lose. Listen to your body

These are all guide lines of things that have worked better in the past, but no means a absolute. You will be fine if you keep within the guidelines of the rest of the program. You will find you will do a lot of adjusting to find exactly what is best for you.

The Keto diet has been researched for many years and maybe the most technically advanced diet around for doing what it says it will do. Doctors who have studied this also agree, from the inside out, it is in a league of its own.

Just make it work around your schedule, little bumps in the road is not going to hurt you none, it's staying the course over time is when this program shines.

Your development will truly hinge on the effort and work you put in. Cardio is a must, weight lifting is must, and dieting is a must. The world is waiting for you to grab it.

[Determinedtolose]

Hi Diane!

I just the Ketogenic diet. So what would a menu look like?
Sounds interesting, but when it comes to all the percentages, I draw a blank.


Oh about Hawaii. I went there last year, it was my first visit there. Unfortunately, it was under sad circumstances because my bil's brother was murdered her in AZ. He lived here but he body was taken back to Maui where he was from.

So I went with my sister, her husband and their kids to Maui. My bil is from there and good thing for me and my mom (she went there too) was our tour guide. He took us to all the hot spots. It was fun, but he took us to that a moutian that goes all the way up to the top. It's the Hana Highway.
On the way back down, I threw up! LOL!! I don't know if it was from the drive or if I caught a bug that everyone had before we got there.

It was really nice there and I loved it. I would love to go back there one day with my husband.

So were are you moving too over there? Do you have family that lives there?

My bil has both parents there. It was beautiful there and a great experience! I can't wait to go back again!!

Have a good evening!!

[hummingbird11]

NOTE: All info below is "cut & paste" from the posts at this LCF thread:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Practical Steps to the Ketogenic Diet:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Exercise and the Ketogenic Diet + Leptin:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Weight Training:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Depletion Workout:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Article re: HIIT:
The Fat Loss Troubleshooter: Clearing Up HIIT: Guide to HIIT

Effects of a high-protein Ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum 1,2,3
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Watch-Me-Shrink:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Me, taking the plunge:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

R-ALA will help shuttle glucose into the muscle cells during refeeds, and avoid spillover into the fat cells.
R-ala is good but Na-rala is a better option, combine that with a cinnamon extract for even better results.

From a purely bio-chemical point of view there is no evidence that a buffering agent such as sodium added to the R-ALA molecule, has any effect on glucose oxidation and uptake. They already tried it with potassium (K-R-ALA), and it was a bust. Na-R-ALA is no different.

[hummingbird11]

NOTE: All info below is "cut & paste" from the posts at this LCF thread:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

Holiday Eating
No problem, Keto gives you the advantage of always being able to be social with a little planning. As health clubs close around the holidays it will be OK if you time your depletion workout the day before and you can extend your refeed for 48 hours or you can just hold off to the follow day and start. Just go back to plan ASAP. Then resume your normal depletion and workout schedule.

Q: So I plan to refeed Xmas Eve and Xmas Day. I will do a depletion workout on the day before Xmas Eve. Do I still eat a small amount of carbs before that workout even though I'm not going immediately into a refeed?
A: Yes.


HI EVERYONE!

My fourth refeed is tomorrow and I cannot say how helpful and beneficial this WOE has been for me!!!!!!

1) It keeps me sane- if I am ever craving chocolate or a donut during studying- I know I can wait until Sunday and in my head I tell myself I can have whatever I desire on Sunday. In the past the crave would be on my mind, taking over my thoughts until I gave in and then overdid it by going on a total sugar binge and then I would feel guilty. This doesn't happen anymore and it is SUCH a relief.

2) My workouts have improved ten fold. I have more consistent energy and feel stronger throughout them.

3) I haven't measured yet (bad, I know, I should do it...) and weigh just once a week. I have been at 135 the whole month but today I put on this tennis skirt that I wore all summer long. Usually it was quite tight across by butt and thighs and now it hangs MUCH looser!! I literally could not believe it! It was crazy! I was ecstatic. I can't believe how it fit and how it felt. Mind you this summer I was about 10lbs heavier but still- to have it fit like it did was unbelievable and I absolutely love my eating habits- I think they are healthier than they were before, I am in control of what I eat and I enjoy what eat!

Hope everyone is enjoying their holiday season! -jj


Quote:
Originally Posted by jjcanada:
Yep! Its True! I have done 5 refeed days where I eat at least 3000 calories, about 500 grams of carbs between noon (when I finish my depletion workout) and about 10pm. I love my refeed days. I have lost a couple inches but no loss on the scale (its been about 7 weeks total) and I am loving this WOE. It is working wonders for me. I also have been able to increase the amount of calories I eat on a daily basis (about 1600-1800) as well as I have reduced the amount of cardio and it has not negatively effected me.
There you have 7 refeeds all at more than 500 grams of carbs, her calories are up between refeeds and her cardio is down all with no weight gain, but she has gotten the most important part body recomp, she is remaking her body every week with fat loss and muscle toning. The hardest thing you will ever do is breaking away from living and falling by the scale. Stay with it and stay consistent and you will get the results.

JJ you have done some great work. You have replaced fat with lean body tissue, just because the scale does not say it does not mean it is not happening, as you have stated your clothes tell the whole story. I hope every one reads your story of less cardio and more food with good results instead of going the 400-800 calorie a day agony. Keep up the good work.


Originally Posted by shifp:
I kind of suspected that my calorie input was too low, but I have a long history of dieting and I never seem to lose anything unless I'm under 1200 cals a day.

A: I not sure if I should be harsh or feel sorry for you. Only losing weight under 1200 calories is absolute nonsense, if you have been doing these starvation type diets for some time the reason you can't lose weight is you have wrecked your metabolism.

You should also know that the weight you do lose on these ultra low calorie diets will be mostly lean body tissue, the less lean body tissue the slower the metabolism. The reason you binge, is the body is starving for any kind of nutrients and the brain and body will protect itself that's why you binge.

Then when you are in control of the binge guess what the body is in starvation mode, and will do anything and everything to hold on to bodyfat. The body is also a learning machine, meaning now every time you binge it will want to store bodyfat for the next time it goes into starvation mode.
What you need to do is eat at maintenance and some days above, until your metabolism comes back and then learn how to work with your body instead of against it.
Good luck.

Maybe Inatic will post what her trainer wrote about, metabolism slow down, I'm just have to much going on to write a article on it and I will not post his material without permission.

Here ya go:

Part 1
Physique Transformation Specialists — Lean Bodies Consulting

Part 2
Metabolic Slowdown - Part II | Lean Bodies Consulting

Originally Posted by shifp:
I know that I'm not currently in a good place regarding dieting. I've had a couple of years of yo-yo dieting and this is my first serious attempt at trying to change that. I hired a trainer, started to run, and I'm following a diet that doesn't only revolve around calorie restriction. I've definitely noticed that I'm losing weight differently this time around, and I'm happy with the results. I'm a little too scared to jump as high as 2100 calories so fast, but I've gone up to 1300-1400 this week on my down carb days. I know that still sounds low. but a lot of my dieting issues are in my head, so if I were to gain a couple of lbs. I might get too unmotivated to continue. I'm going to see what happens over the week, and if all is ok, I will go up another 100-200 calories next week. On my next up-carb day I will go up about 300-400 calories.

Originally Posted by shifp:
I just wanted to give a quick update. Like I said, I went up to 1300-1400 range on my down carb days. For my up carb days, I increased it to 1.5 days and I went up to 2600 calories on the 2nd day! Mostly with complex carbs, except for 2 light beers and 3 oz of rum (party night). Before I started this increase I was at 127lbs. After my up carb days I was at 131! It was also my TOM, so there was a lot of bloating going on. Anyways, I was quite nervous but I'm happy to say that as of this morning, I am at 124.5! So it seems like my body is perfectly fine with the calorie increase. Thanks to all your comments I let myself do it!