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Old 11-05-2013, 03:25 PM   #1531
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Originally Posted by jeaniem View Post
Isn't it funny how that carb switch just seems to turn on/off so suddenly?
That's is something. It is mind boggling how this happens !!!
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Old 11-05-2013, 05:31 PM   #1532
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Get some good sleep tonight and wake up rested and ready to take on your vlc day.
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Old 11-06-2013, 02:44 AM   #1533
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Thanks, Jeanie. Slept better last night and I am ready to eat clean today
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Old 11-06-2013, 04:18 AM   #1534
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JUDDD

10/04: 135.0, BF 22.7---DD (390 cal/0 gr carbs)
10/05: 132.0, BF 22.1---UD (1723 cal/40 gr carbs) TOM Finally!
10/06: 131.4, BF 22.1---DD (520 cal/5 gr carbs) TOM
10/07: 129.4, BF 21.4---UD (1464 cal/37 gr carbs) TOM
10/08: 128.8, BF 21.5---DD (380 cal/32 gr carbs) TOM
10/09: 128.0, BF 21.4---UUAD
10/10: 130.2, BF 21.8---DD (444 cal/10 gr carbs)
10/11: 128.4, BF 21.3---UD (1460 cal/15 gr carbs)
10/12: 127.6, BF 21.2---DD (429 cal/9 gr carbs)
10/13: 127.4, BF 21.1---UD (1642 cal/31 gr carbs)
10/14: 127.2, BF 21.0---DD (420 cal/0 gr carbs)
10/15: 126.8, BF 20.9---UUAD
10/16: 129.6, BF 21.6---DD (467 cal/20 gr carbs)
10/17: 129.6, BF 21.4---UD (1346 cal/20 gr carbs)
10/18: 127.6, BF 21.2---DD (330 cal/13 gr carbs)
10/19: 127.6, BF 21.0---UD (1719 cal/40 gr carbs)
10/20: 127.8, BF 21.2---DD (407 cal/19 gr carbs)
10/21: 126.8, BF 21.1---UD (1756 cal/30 gr carbs)
10/22: 127.0, BF 20.8---DD (550 cal/5 gr carbs)
10/23: 125.8, BF 20.6---UUAD New Low!
10/24: 129.8, BF 21.5---UUAD
10/25: 130.0, BF 21.8---DD (550 cal/0 carbs)
10/26: 128.0, BF 21.3---UD (1650 cal/0 carbs)
10/27: 126.8, BF 21.2---DD (569 cal/0 carbs)
10/28: 126.4, BF 21.0---UD (1597 cal/0 carbs)
10/29: 125.2, BF 20.8---DD (610 cal/0 carbs)
10/30: 125.0, BF 20.6---UD (1850 cal/10 gr carbs)
10/31: 124.8, BF 20.3---DD (423 cal/0 gr carbs)

11/01: 124.4, BF 20.2---UD
11/02: 123.8, BF 20.2---Super high UUAD (PMS)
11/03: 128.8, BF 21.5---Super high UUAD (PMS)
11/04: DNW----Super high UUAD (PMS)
11/05: DNW----Super high UUAD (PMS)
11/06: 132.0, BF 22.3---DD

OK, I was expecting worst than this. It is still a huge gain but I hope at least half is PMS/carb bloat. Those mac nuts adds up quickly in calories. I think I ate enough of them not to miss them for a year. Seriously, they are so going on my forbidden food list along with honey and fruits. I wonder where is TOM, it feels like is almost here but not here.

I started the day with 1 tsp of ghee (SLD). Will go for nice walk on the beach before going to work. I have some salmon already baked for today and lots of broth I defrosted last night.
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Old 11-06-2013, 04:49 AM   #1535
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I've decided to go back on JUDDD as well Marika and join you. I don't want to do SLD on DD's as it seems such a waste of calories. Do you think it would work every second day on the UD? Probably not. . I feel I have a better handle on my binging and won't let my UD's go out of control this time. I can't stand the thought of calorie counting 1400 calories every day for the rest of my life to maintain..yuck like being in jail..but JUDDD makes the future a bit brighter. I will make my UD a higher fat/protein day. I won't risk adding any trigger foods in because -

Effective treatment is based on abstinence and just because I want it doesn't mean I have to have it I need to let go and totally abstain from even thinking about my trigger foods because I will never be happy with whatever portion I have; I will always want more. That's what always holds me back and it's very effective. I have to understand they are poison foods full of sugar and made only to make one crave more - layers of sugar, fat, salt as David Kessler says.
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Old 11-06-2013, 08:10 AM   #1536
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Mojo, happy you will be doing JUDDD with me

It is funny I was looking at David Kessler book last night and I also feel the abstinence is the only way to prevent the binges. At least we know which foods are the triggers. Really, let's not take a chance with them anymore!

I am only doing 2 tsp on ghee on DD and that's 80 cal. Even that seems too much. I think once I get all the triggers foods out of my body the control should be easy and I don't have to waste calories on SLD.
Good luck my friend!!!
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Old 11-06-2013, 08:53 AM   #1537
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So happy to hear you are feeling better today! Yay!!!
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Old 11-06-2013, 09:22 AM   #1538
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So happy to hear you are feeling better today! Yay!!!
Thanks, Melinda It is amazing a difference a day can make
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Old 11-06-2013, 11:13 AM   #1539
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Oh girl! Good to see you ! It looks like you just jumped back on it!
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Old 11-06-2013, 03:19 PM   #1540
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OK, I survived my first DD after 4 day carb feast. It is was very even though I am still in PMS It is amazing how the switch goes off and you stop thinking about carbs. No carbs appeal to me today

I am going to write this again so that I get it ingrained in my memory:

I can't touch any of my trigger foods because the consequences are serious. I can eat so many other great foods besides my triggers.
I am severely "allergic" to honey, mac nuts, fruits and to some degree yogurt, I never binge on plain yogurt, so I can probably have it, but not yet. When the binging thoughts return I will will ignore them like I successfully did last week and if I am hungry I will eat protein and fats till the cows come home even if this means that I will go over my allowed calories. A binge on protein and fats will have almost zero effect on the scale and my health
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Old 11-06-2013, 04:26 PM   #1541
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Glad you had a good day Marika. It really helped me today to go back and read my journal posts today, hopefully it will work for you as well. I am going to save mine to my desktop for faster access!
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Old 11-07-2013, 04:11 AM   #1542
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JUDDD

10/04: 135.0, BF 22.7---DD (390 cal/0 gr carbs)
10/05: 132.0, BF 22.1---UD (1723 cal/40 gr carbs) TOM Finally!
10/06: 131.4, BF 22.1---DD (520 cal/5 gr carbs) TOM
10/07: 129.4, BF 21.4---UD (1464 cal/37 gr carbs) TOM
10/08: 128.8, BF 21.5---DD (380 cal/32 gr carbs) TOM
10/09: 128.0, BF 21.4---UUAD
10/10: 130.2, BF 21.8---DD (444 cal/10 gr carbs)
10/11: 128.4, BF 21.3---UD (1460 cal/15 gr carbs)
10/12: 127.6, BF 21.2---DD (429 cal/9 gr carbs)
10/13: 127.4, BF 21.1---UD (1642 cal/31 gr carbs)
10/14: 127.2, BF 21.0---DD (420 cal/0 gr carbs)
10/15: 126.8, BF 20.9---UUAD
10/16: 129.6, BF 21.6---DD (467 cal/20 gr carbs)
10/17: 129.6, BF 21.4---UD (1346 cal/20 gr carbs)
10/18: 127.6, BF 21.2---DD (330 cal/13 gr carbs)
10/19: 127.6, BF 21.0---UD (1719 cal/40 gr carbs)
10/20: 127.8, BF 21.2---DD (407 cal/19 gr carbs)
10/21: 126.8, BF 21.1---UD (1756 cal/30 gr carbs)
10/22: 127.0, BF 20.8---DD (550 cal/5 gr carbs)
10/23: 125.8, BF 20.6---UUAD New Low!
10/24: 129.8, BF 21.5---UUAD
10/25: 130.0, BF 21.8---DD (550 cal/0 carbs)
10/26: 128.0, BF 21.3---UD (1650 cal/0 carbs)
10/27: 126.8, BF 21.2---DD (569 cal/0 carbs)
10/28: 126.4, BF 21.0---UD (1597 cal/0 carbs)
10/29: 125.2, BF 20.8---DD (610 cal/0 carbs)
10/30: 125.0, BF 20.6---UD (1850 cal/10 gr carbs)
10/31: 124.8, BF 20.3---DD (423 cal/0 gr carbs)

11/01: 124.4, BF 20.2---UD (1590 cal/26 gr carbs)
11/02: 123.8, BF 20.2---Super high UUAD (PMS)
11/03: 128.8, BF 21.5---Super high UUAD (PMS)
11/04: DNW----Super high UUAD (PMS)
11/05: DNW----Super high UUAD (PMS)
11/06: 132.0, BF 22.3---DD (280 cal/0 carbs)
11/07: 130.0, BF 21.6---UD

Last edited by tobelowcarber; 11-07-2013 at 04:13 AM..
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Old 11-07-2013, 07:37 AM   #1543
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Your numbers are amazingly good, considering what you related about the calories you ate. Your body really is handling this well, in terms of burning it back off quickly.
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Old 11-07-2013, 07:48 AM   #1544
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Your numbers are amazingly good, considering what you related about the calories you ate. Your body really is handling this well, in terms of burning it back off quickly.
Thanks goodness for that! It is depressing to see 8 lb jump in 4 days but not surprising as the 4 days were over the top.
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Old 11-07-2013, 11:56 AM   #1545
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One day clean eating with zero carb cravings and today the switch to binge got turned on again this afternoon. I reminded myself how bad my trigger foods are for me. I read my other posts where I vow not to binge again. Tried to distract myself from caving in. Ate extra meat -nothing changed, than ate some deviled eggs-nothing changed. How much meat or eggs do I have to eat to stop the cravings??? I realized that no matter how much protein I eat, the desire for carbs will not go away. PERIOD!

So I am seating here in disbelief what have just happened. Yes, I binged. I am not mad at myself I am just shocked how does this happens and how quickly it happens. Yes, as usual as soon as I am done, I start to panic and start analyzing what am I doing wrong. Obviously I am doing something wrong because whatever I have been doing is not working. It is not the question of losing weight it is a question of controlling my binging. I can get to my goal weight fairly quickly. I was there few months ago but if I continue to binge I am going back and forth losing and gaining 15 lbs. That's all I have been doing thanks to repeated binging.

--Is eating LC back-firing on me? Is my body rebelling each PMS because I am not giving it enough carbs throughout the month? Well, I am not sure about it, becuase I was not LC before I came to LCF and I had PMS binging issues as well, although not as severe.

--Is staying LC for few months will kill my cravings once and for all? (I am not good at trying this, as I can't go more than 2-3 weeks before the cravings come back during PMS)

I came to LCF to try atkins to see if it helps with my PMS eating. Today, after 1.5 years of playing with atkins and JUDDD I am in same place, no difference in binging. JUDDD/atkins helped me lose little more weight, although I never had weight problem. The highest I ever been was 140 lb. But the weight loss with JUDDD/atkins is not sustainable due to binging. Like I said, I lose and gain the same pounds over and over.

I have a lot of think about...

Last edited by tobelowcarber; 11-07-2013 at 11:57 AM..
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Old 11-07-2013, 12:29 PM   #1546
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My last final shot is: JUDDD with carbs. Since I don't eat grains, potatoes or plain sugar I will include lots of veggies and fruits with moderate protein. I really don't know if this will make a difference in binging but at least it will be less restrictive than LC JUDDD. Maybe my body is missing some nutrients and eating more balanced diet will make a difference. I am starting evening primrose oil today and hope it will help the hormones.
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Old 11-07-2013, 12:55 PM   #1547
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In addition to my last post.
I will not be excluding any of my so called trigger foods. I think this creates even more stress and makes me obsessed with these foods. There are there to be eaten in normal quantity and they are healthy, so long as they fit in my daily calories I can have them. In fact I will include little bit every day so that I don't miss them and don't ever need to go crazy. It is like the "forbidden fruit", you want it because you can't have it.
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Old 11-07-2013, 01:14 PM   #1548
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Sorry Marika. Who the heck knows what we should do to end this madness? Would not dieting/restricting at all really work or only cause us to want the carbs all the more? I had 2 clean days and today ate almost and entire 1 pound container of golden oreos and peanut m&m trail mix I will be wheezy soon and have heartburn yet I still ate the crap
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Old 11-07-2013, 01:45 PM   #1549
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Makes me wonder if something else needs to be checked for you, like is it hormonal? Obviously when you do it right LC eating works great for you, so does JUDDD, even Shagri-La worked great! It's the control and power to stick with these eating plans that is not working for you- and it's always around TOM.

I wish I had the right answers for you, I'm struggling myself with cheating so much and I believe it has nothing to with what I'm already eating..... it's more like a "screw this" mentality I get into, especially on the weekends. Then I spend all week trying to lose that extra weight from my BAD decisions. UGH!!! When I figure it out I will let you know!

Just hang in there sweetie, next week is a new week for you and you will lose this weight in a snap!
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Old 11-07-2013, 02:20 PM   #1550
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Jessica, I think for the most part is hormonal because 90% of the time it happens during PMS. I can eat any of my binging foods during other time of the month in normal quantities. The problem is I never do (because that's the time to lose weight from PMS binging), so when I get the PMS cravings I go way over-board on those foods. It is like my body is making up for all those days that I did not eat carbs. It sounds crazy, but I am starting to believe that my body just needs a moderate amount of carbs every day.
Today I ate 1 lb of meat for lunch to tame the cravings and still had to binge. This shows me that LC is not making any difference and like I said above it is probably driving me into eating more carbs.

I will try something different tomorrow for my DD. I always eat protein only on my DD but tomorrow will be roasted veggies and little bit of salmon. That will be quite high in carbs because I am using carrots, parsnips, beets, onion, bell peppers.
I don't care anymore if I take longer to get to my goal weight. Eating higher carbs will slow me down (or maybe not, since I am combining it with JUDDD), but if it can help to balance some nutrients in my body and also keep me satiated and binge free, that's all it matters.
I feel like I already have to restrict lots of foods due to colitis and when I find myself eating only meat and eggs (because I believed it help kill the cravings) it takes the fun out of eating. Combine this with calories restriction and it adds even more to the fire. I don't really have to restrict any veggies and fruits, they are all fine for my body in normal quantities. I just have to realize that and stop obsessing with carbs. I don't get satisfied with proteins during PMS. I don't even know if there is any point of making them the main part of any meal. I need to balance it with veggies and have a fruit for dessert as well.
Sorry for all this rumbling, but sometime it makes me see things in a different light.

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Old 11-07-2013, 02:22 PM   #1551
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Jeanie, I am sorry to hear about today
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Old 11-07-2013, 09:33 PM   #1552
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So I have been doing lots of thinking tonight and re-reading my journal and I am not sure if allowing myself to eat carb freely is the answer. I am afraid if I allow myself to eat carbs, I will not be able to control myself during PMS. It may open the door to even more binging. I say this because I tried it before and it did not work. I know once I taste something sweet I can't just have a little. It's like asking an alcoholic to have just 1 drink.
I think the better option is to stick to do moderate carbs but only from veggies, no fruits or honey. I will have unlimited low carb veggies and moderate amount of higher carb veggies.

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Old 11-07-2013, 09:47 PM   #1553
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I also think that during PMS I should just shot up and don't post because I contradict myself all the time I am sure all the lurkers have great entertainment here reading all the drama that unfolds every day. Maybe I am just talking too much
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Old 11-07-2013, 10:05 PM   #1554
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I just came across article by Lyle McDonald. You know, this is how I need to approach my periodical binges. This article is long, so I will post it in parts

The Full Diet Break

Over the weekend I did a podcast for Patrick Ward and Keat’s Snidemans Reality Based Fitness site and one of the topics came up had to do with flexible dieting and the full diet break. This is something that I wrote about in both A Guide to Flexible Dieting and The Rapid Fat Loss Handbook but it occurred to me that there really wasn’t any information about it on the main site.

So that’s the topic of today’s article:: The Full Diet Break. What it is and why and how (to a limited degree), to do it.

What is a Full Diet Break?

Whenever I bring up this topic, I tend to get sort of confused looks from people; what do you mean I’m supposed to take a break from my diet? As I opined on the podcast, I have no idea if this is just an idea endemic to America (where we suffer from a long-history of a Puritan work ethic) or is just common to dieters but most people who are trying to lose weight or fat seem to feel that the key to success is to be as miserable as possible for as long as possible. While this certainly isn’t the only reason diets fail, I don’t think it helps.

This was actually a big part of the reason that I originally wrote A Guide to Flexible Dieting as there is a good bit of research (comparing rigid and flexible dieters) showing that people who are more flexible in their eating patterns are more successful in the long-term, showing less binge eating habits and weighing less.

And while that idea might seem contradictory given the other book I mentioned The Rapid Fat Loss Handbook, I’d only note that that book incorporates many of the flexible dieting principles anyhow. But I’m getting off topic.

The idea of a full diet break, in short, is that it’s a period, typically 10-14 days where explicit dieting is stopped. Calories should be raised to roughly maintenance (I often recommend adjusting estimated maintenance down by about 10% to account for metabolic slowdown and such; here’s How to Estimate Maintenance Caloric Requirements) with carbohydrates in the 100-150 gram/day range as a minimum. I’ll explain some of the rationale behind these recommendations in a second.

I’d note that I’m not the first to suggest this idea by any stretch. The first formal suggestion I remember of this came from an early mentor of mine, Dan Duchaine. He routinely recommended 2 week periods at maintenance between periods of active contest dieting for a variety of reasons. I’m sure others did as well.

I’d note that I really formalized the idea of the full diet break after reading a fascinating little paper I came across. Since it’ll be faster, I’m just going to excerpt from A Guide to Flexible Dieting:

Before I continue, I want to tell you about one of the coolest studies I’ve seen in a while. I say cool mainly because of the fact that the scientists failed so miserably in their goal, while making an absolutely wonderful discovery. For anybody who wants to look it up, the full reference is “Wing RR and RW Jeffrey. Prescribed ‘Breaks’ as a means to disrupt weight control efforts. Obes Res (2003) 11: 287-291.”

The study was set up to find out why people go off the dieting bandwagon. That is, the researchers wanted to determine what behavioral things happen when people go off of their diet for some period, and why they have trouble going back on.

So the subjects were first put on a typical diet meant to cause weight loss. Then the subjects were told to go off the diet for either 2 weeks or 6 weeks so that the researchers could see what happened when people fell off their diet but hard and started regaining weight. Here’s what happened: not only did the subjects not regain very much weight, but they had almost no trouble going right back onto their diet when the 2 (or 6) weeks was over. So the scientists completely and utterly failed to reach their goal of studying what they wanted to study.

Basically, they made an almost accidental discovery which raised another set of questions:why didn’t the subjects regain a ton of weight and why did they have little problem returning to their diet? That is, knowing that most people who go off of a diet for even a short period will balloon up, regaining weight rapidly, and fall off their diet, what made this study (or these subjects) different?

The basic issue seemed to come down to that of control. To understand this, let’s consider two different situations. First let’s say that you’re the typical rigid dieter hammering away on your perfect diet, no lapses, no mistakes. Suddenly something comes up that is out of your control. A stressful period of life, the aforementioned vacation, whatever. Feeling out of control, you figure your diet is blown and the binge begins. Does this sound familiar at all?

But consider what happened in this study, the subjects were told by the researchers to go off their diet; in essence, the break was part of the diet. And they didn’t blow up, didn’t gain a ton of weight, and had no problem going right back onto the diet.

I suspect that that was the key difference and why the study failed so miserably: control. Psychologically, feeling like the break is now under your control, or that it’s part of your overall plan, makes it far easier to not feel like the diet is completely blown and get back on the diet when things settle down.

Understand what I’m getting at? Tangentially, and this is discussed in the book, while many seem to flexibly diet sort of intuitively, many don’t seem able to do this. For them I recommend what I confusingly call structured flexible dieting. Basically, planning the timing of the strategies described in the book. Basically, it puts the dieter in control of the diet, rather than the diet controlling the dieter. Which is what I think a big part of the study described above was about.

So that’s what a full diet break is, the next topic to address is what the purpose is.

There are actually a number of good reasons to take a full diet break, both behavioral and physiological. I want to look at both.
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Old 11-07-2013, 10:07 PM   #1555
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Why Take a Full Diet Break: Physiological Reasons

The physiological stuff is the stuff I talk about all the time here on the site, on the forum and elsewhere. When folks diet and lose weight/fat, the body adjusts metabolic rate downwards. While a majority of this is simply due to weighing less (smaller bodies burn fewer calories), there is also an adaptive component, a greater decrease in metabolic rate than would be predicted due to changes in things like leptin, insulin, thyroid hormones, etc.

By moving to roughly maintenance for a couple of weeks, many of those hormones are given time to recover. Thyroid hormones come back up, as does leptin. This is a big part of the reason for the recommendation to raise carbs to 100-150 grams per day as a minimum.

Thyroid hormones are distinctly sensitive to carbohydrate intake as are leptin levels (especially in the short-term). Just raising calories but keeping the diet very low carb doesn’t accomplish everything hormonally I want the full diet break to do.

This is also the rationale behind the duration, thyroid hormones and the effects that they exert aren’t immediate. It may take 7 days of eating at maintenance for thyroid levels to come back to normal, but you need at least another week to get many of their effects to max out. So in answer to the question “Can I make the break shorter?”, the answer is “No.” I know that everyone wants to GET LEAN NOW but unless you are a contest dieting bodybuilder or figure chick and there’s no real-time constraint, what’s the hurry?

There are other effects as well. Hormones like testosterone often go down during dieting and female hormones can be whacked out too. Cortisol generally goes up when you diet and raising calories and carbs helps shut that off for a bit.

I’d note in this regards that many find that, after a period of hard dieting, they often keep leaning out into the first week of a planned break. As I discussed in the article Of Whooshes and Squishy Fat, some of it may simply be dropping water.

But some of it does seem to be true fat loss. People keep bugging me for the mechanism and my current best-answer is “Magic!”. At some point, I might throw out some of my theories on it. Not today.

As well, for leaner individuals, even if they do everything ‘right’, there is often a loss of performance or muscle mass during a diet. The two weeks with raised calories gives them the capacity to train a bit more and recover what they’ve lost before moving into the next stage of dieting.

Finally, the idea has been thrown out there that stabilizing at a given (reduced) body weight or body fat might give the body a better chance of accepting that new weight as ‘normal’ and adjusting setpoint. Frankly, I’ve never seen anything to support that in the literature. It’d be lovely but I tend to doubt that’s how it works. I’m just mentioning it for completeness.

Why Take a Full Diet Break: Psychological Reasons

Of course, there aren’t only physiological reasons for using the full diet break concept, for many dieters (especially heavier, since the adaptation issues tend to be less) the main benefit may be psychological. Frankly, this is something that I feel that many lean diet/obesity experts often can’t really comprehend, the types of psychological stress that dieting can engender for people with a lot of weight to lose.

Tangentially, since I’m just in that kind of mood, I see the same thing in a lot of the popular ‘Do body weight metabolic training to lose fat’ manuals. The exercise are always demonstrated by skinny fit people. I want to see some of these coaches have an unfit individual at 300 pounds do a t-push up on 1-arm. But I’m really off-topic now.

Anyhow, say that you are someone who is extremely overweight, perhaps you have 50-100 pound of weight to lose (or more). Going by the standard recommendations of 1-2 pounds per week, that means that you are realistically looking at 25-50 weeks of dieting. And let’s face it, no matter what diet you are on, that means some period of feeling hungry, deprived, etc. There’s just no getting around it.

For people with more weight to lose, the time frames may even be extended beyond that.

Now, I want everyone to stop and think about that for a second, the amount of mental stress that that tends to create from the get-go. Is it any wonder that some people never bother starting?

Put differently, if I told you that you had to be miserable and feel deprived and hungry for the next 1-2 years, would you bother? Probably not.

But what if, instead of facing that huge mountain, you knew that you only had to go say, 10-12 weeks of dieting before getting a break for 2 weeks where you could eat relatively ‘normally’ (note: this does NOT mean returning to your old horrible eating habits) before starting the next phase of active weight loss?

Suddenly, that might seem a whole hell of a lot more doable. And if you’re using the other concepts of free meals (relatively ‘normal’ non-diet meals eaten once or twice a week) and refeeds (periods of deliberate high-carbohydrate overfeeding) during the periods of active dieting, it may be that you’re never having to feel like you’re full-blown dieting for more than 4-5 days before you get a small break.

Does that scan for folks? We’ve moved from “You have to be hungry and miserable for the next 365 days straight” to “You will get a break of some sort from your diet at least once a week and perhaps more.”

Let me put this in a slightly different context: it would be a rare coach indeed who would expect their athletes to work at 100% 7 days/week, 4 weeks a month, 12 months a year. Athletes have light days, perhaps one day off per week, perhaps every 4th week with reduced loading, they usually take 2 weeks completely off every year. Sure, some of this is to allow physiological adaptation but some of it is psychological; you can’t maintain that intensity every day of your life without burning out.

So why should a dieter expect (or be expected) to do exactly that?

Anyhow, those are some of the psychological benefits behind the full-diet break. For people with extended periods of dieting ahead of them, in addition to any other benefits, it breaks the periods of active dieting into much more manageable chunks.

Instead of expecting these seemingly never-ending periods of extended dieting, there is at least some light at the end of the tunnel. That’s in addition to putting the control of when the breaks happen rather than having the person lose control because the break is forced upon them, they can plan it themselves.

On that note, one topic I go into in a bit of detail in A Guide to Flexible Dieting is whether the full break should be planned or unplanned. In that context, one of the more powerful uses of the full diet break is that it can be used in situations (such as the holidays, or vacation) when someone knows that they won’t be able to really stick to their diet.

In those sorts of uncontrolled situations, I find that people tend to feel a real sense of loss of control and they can go off their diet never to return. The full diet break can simply be planned around those time periods and suddenly the control has been returned to the dieter. They can do their best damage control knowing that, if anything, the 10-14 day period (or whatever) is finite and won’t do that much damage, returning to their diet when it’s over.

Summing Up

So that’s the basics of the full diet break. Of course there is more to it discussed in the book but I’m running long-again. How often to take a break is a big issue and fundamentally depends on the person’s body fat. Contrary to what most think, leaner individuals should take diet breaks MORE often than fatter because the adaptive aspects of dieting are greater.

Proving once again that I’m just retreading others who came before me, Dan Duchaine recommended 4 weeks of dieting before 2 weeks of raised calories and then 4 more weeks of dieting as part of a 10 week contest diet. I’m a bit more flexible (get it) than that, a leaner individual might go 4-6 weeks before taking a full diet break, someone who is much fatter might go 12 weeks. Folks in the middle go somewhere in-between.

I’d note that I even think that contest dieters should use full diet breaks although this requires not only being lean enough when they start but also giving themselves sufficient time to include the break AND still have time to get lean enough. Most dieters start to late and end up not being able to take a diet break but I believe that their diets would work better if they did.

Of course, there’s more information than this that I don’t have time to cover. It’s all in the book and I’d only finish by saying that I wish more people would take full diet breaks. It’s a concept that tends to be counterintuitive (how does going off a diet make it work better) but in my experience and with what the research says, it works.

People tend to fixate on short-term results (as noted above they want to BE LEAN NOW) but for most applications, long-term adherence is far more important. In the big scheme of things, what is two weeks not losing fat if, not only does the break mean you lose fat MORE effectively (because you’ve normalized hormones) but you increase your odds of long-term success by not being so psychologically stressed all the time.

That’s what the full diet break is all about.
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Old 11-08-2013, 01:00 AM   #1556
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I saw your post this morning and was on the run and couldn't respond but honestly I was going to suggest "stop dieting" for a little while. Eat when hungry, tell yourself you can have anything you want and take away the allure and power those trigger foods have on you and heal.

I have been craving a certain piece of poison. The more I thought about it the more I wanted it. I couldn't stand it and decided that I was going to plan a day when I could eat a humungous amount of it. I even planned the day, (ie. lots of exercise BEFORE and eat all 850 calories right after a greasy piece of sausage or greek yoghurt and some raw broccoli for the fibre (the fibre, protein and fat would assist in minimising insulin spiking). I figured I could keep the caloies relatively ok as long as I took precautions with the insulin spike. That was only my fear; the BS.

Well as soon as I gave myself permission for a date with this food...I stopped craving it.. Not only that I haven't eaten much in the last few days because I haven't been hungry. I had a tin of sardines and lots of coffees and haven't wanted anything else. Tonight went shopping to supermarket after work (danger time with impulse buying) and I didn't cave in to anything. I think the diet and restrictions really seem to affect my head space. I seem to be naturally JUDDDing as well i.e. some days I eat less; some days I eat more. I think if I tried to do a formal JUDDD I might re-awaken that restriction mentality so I'm doing a JUDDD but intuitively.

However having said that...now don't laugh, and I'm almost embarrassed to admit this but last week I inserted a "virtual lapband" via self-hypnosis. I know it sounds like the snakiest oil ever but what the heck, it supposed to work even if you don't believe in it. Instructions are to insert it via a hypnosis CD that takes you through it and then re-do it monthly. Well it didn't seem to work so I did it every night and I don't know if this is the reason for my success above, but I have no appetite, and if I do I am satisifed with very little i.e. small can of sardines. I keep visualising my stomach as the size of tennis ball and it seems to put me off food as I don't want that full feeling. I will keep you guys updated on my progress but at this stage, placebo or not, I will take it.
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Old 11-08-2013, 06:09 AM   #1557
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I need to come back and read this! THanks for posting!
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Old 11-08-2013, 06:28 AM   #1558
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Originally Posted by tobelowcarber View Post
I also think that during PMS I should just shot up and don't post because I contradict myself all the time I am sure all the lurkers have great entertainment here reading all the drama that unfolds every day. Maybe I am just talking too much
Aw Marika. Girl, this is YOUR journal, where you get to put down exactly what YOU'RE feeling at that moment. Even if you are contradicting yourself, so what? It shows the struggle you are mentally going through to figure this out. I'm sure going back and reading your entries could be really enlightening. Just keep talking!
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Old 11-08-2013, 08:20 AM   #1559
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Hey girl-- I agree with Carol here, if anything I suspect there are many lurkers in the same situation but might be too afraid to admit. Your posts are potentially helping so many people with similar struggles!! I know I learn a lot from you...eating is a very mental game.

Good points about the diet break, very informative!! Thank you for sharing the article. I might actually consider this next month and then plan to go back into action come January. Increasing the odds of long term success is definitely something I am interested in. Maintaining is NOT easy!!
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Old 11-08-2013, 08:22 AM   #1560
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Originally Posted by tobelowcarber View Post
I also think that during PMS I should just shot up and don't post because I contradict myself all the time I am sure all the lurkers have great entertainment here reading all the drama that unfolds every day. Maybe I am just talking too much
It's your journal post what you need to. If it is read by others who don't understand they can only be thankful they don't have the same issues. Besides with all the things to read at LCF if they choose to read our journals instead and judge then that in itself is pretty pathetic.
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