2

votes

The last 10...choose your own adventure!

Answered on August 19, 2014
Created March 05, 2012 at 5:21 PM

I have been reading almost every post on here that talks about losing the last 10lbs. And something occurred to me from a post from "Dragonfly"..

I have been eating high fat,low carb ( and i think way too much protein) and I am gaining not losing. So i'm going to try and switch things up..Here are my options, would love to see what everyone thinks is best : Letters are for Diet numbers are for exercise..

An answer could be A1 or B3...

27 yr, 5'9, 145 - Goal 135lbs ( I was 135 a few months ago but stress put 10lbs on.)

A) Stay high fat, low carb under 50g, but lower protein to under 100 grams per day

B) Go back to Low fat, carbs under 100g, moderate protein (say 1g per lb)

c) Incorporate fruit, for some extra energy, lean proteins, with a starch (sweet potato) Have NEVER tried this, I've been starch free for over a year

d) Change the kind of fats currently mostly coconut (so Sat) try focusing only on Avocados, fish oil, flax, pile oil etc..

e) Intermittent Fasting - which I am doing - only eat 12noon-8pm- but how to not stress the adrenals would be a great tip if you think this is best

f) longer fats - 24-48hrs?

Exercise :

  1. Continue what I'm doing, morning fasted hour long walks on incline low intensity, with 2-3 times per week ending in full blast sprint intervals

  2. HIIT (i have cortisol issues so this one seems tough) do short 12-15 min high intensity interval workouts a couple days a week

  3. lift weights and walk

  4. Yoga, or pilates, or jogging (something to change it up)

Couple extras :

If i want to go low fat, lowish carb. mod protein - how do i avoid snapping and bingeing like last time? can you eat low fat and still achieve satiation?

Again, i think by eating the high fat that i have been (because I don't have a lot of weight to lose, its too much fat and not using the last bit of fat from my body stores, is this accurate?)

Thanks for any fun input...

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on March 07, 2012
at 02:00 AM

Well the fat does help with feeling full and helping to avoid binges, no doubt about it! That's why I usually go with the first option of higher fat and very low carbs, though I have heard of some fat adapted folks being successful with the lower fat version.

59ee717de524f921efb7f2984157339f

(871)

on March 06, 2012
at 04:25 AM

thanks annie, if i lower fat and carbs the last time i tried it, i felt like i was going to binge, how do you think i can help that?

64433a05384cd9717c1aa6bf7e98b661

(15236)

on March 06, 2012
at 03:01 AM

Yeah check out ray peat. One way to look at it is that gluconeogenesis is a stressor. In normal cases it is a healthy stress (like exercise for your liver), but if you're too low carb, and too many stress hormones are released (catecholamines) it can overstress the gluconeogenic pathway.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 06, 2012
at 01:28 AM

You missed one other option: keep doing what you're doing but reduce calories.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 06, 2012
at 01:22 AM

Nah, let's go with the G5 option, but video blog it to youtube and charge admission, then you can retire rich to some small island off Mexico. :)

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on March 05, 2012
at 11:09 PM

I use minimal butter (less than a tablespoon) to coat the pan for eggs & steak. Ground meat cooks in its own fat & then I pour off the excess & feed it to my dog. Potatoes and spinach get reheated in the juices remaining in the pan or with some added water.

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 09:15 PM

dragon, do you use coconut oil still with low fat? I've never done this before... so you eat. len chicken/turkey/tuna - and potatoes and green veg? that kind of thing... what fats do you include and how much? Thanks

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 09:13 PM

thanks killer i'll check it out.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 05, 2012
at 08:58 PM

If you have cortisol issues, I would avoid IF, at least until you have cortisol and stress under control. I have loads of issues with cortisol and stress, and I didn't realize that my IF days were making it a lot worse. Maybe try IF out, and if it makes you feel stressed out, then it probably should be removed from your list of options, but if you feel ok then Mazer's suggestion is a really good one.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 05, 2012
at 08:50 PM

Search around on here for Ray Peat, and/or google him as well. He talks a lot about how low-carb causes stress. I added orange juice and fruit to my diet after reading about him and it changed my life!! Low-carb was leaving me a stressed-out mess.

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 07:38 PM

Low carb stresses the body? Coukd you clarify that a bit?

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 06:28 PM

What are your macros? How much fat and from what source? What carbs mostly potatoes?

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 06:26 PM

Hahahah i had originally included that, but didnt want to point out the obvious! Ha ;)

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on March 05, 2012
at 06:06 PM

B3 is my vote, lol!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on March 05, 2012
at 06:05 PM

I'm doing fine on the lower fat & no impulse to binge at all! Ground turkey & mashed potatoes for breakfast today. Down 1/2 in my waist in 3 days...

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 05:49 PM

Thanks. Any advice on how to keep my cortisol down while IFing?

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5 Answers

3
64433a05384cd9717c1aa6bf7e98b661

(15236)

on March 05, 2012
at 06:01 PM

C4

IFing is a stress on the body, and not a good thing for people with cortisol issues. Same goes for HIIT and heavy weight training.

If you know you have cortisol issues, let your body rest and don't stress it more by going super low carb or doing intense exercise.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 05, 2012
at 08:50 PM

Search around on here for Ray Peat, and/or google him as well. He talks a lot about how low-carb causes stress. I added orange juice and fruit to my diet after reading about him and it changed my life!! Low-carb was leaving me a stressed-out mess.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on March 06, 2012
at 03:01 AM

Yeah check out ray peat. One way to look at it is that gluconeogenesis is a stressor. In normal cases it is a healthy stress (like exercise for your liver), but if you're too low carb, and too many stress hormones are released (catecholamines) it can overstress the gluconeogenic pathway.

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 07:38 PM

Low carb stresses the body? Coukd you clarify that a bit?

3
A4587cfef29863db612c43f89c202cc1

on March 05, 2012
at 05:56 PM

First of all, I'm glad to see that you didn't include the other option: G5 (two week cocaine fueled bender, running from the cops).

Seriously though, my opinion is that you are not really over weight. You are somewhat active. I think that any of the above options will work for you to lose those 10 pounds by summer. You just need to reduce calories a little and/or increase activity. This could be done with any of the options listed above. Since you said that you have some cortisol issues, I will say that you should probably lose these 10 pounds slowly. Perhaps let it take 10 weeks to drop the weight. You'll be finished just in time for opening day at the local swimming pool.

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 06:26 PM

Hahahah i had originally included that, but didnt want to point out the obvious! Ha ;)

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 06, 2012
at 01:22 AM

Nah, let's go with the G5 option, but video blog it to youtube and charge admission, then you can retire rich to some small island off Mexico. :)

2
Ee70ee808f748374744404a00e1c22ed

(1163)

on March 05, 2012
at 05:45 PM

No need to over-think things here. If you're gaining, you're eating too much. I would try 1-2 24 hour fasts per week. I find that I lose easily with two, and maintain easily with one. Throw in some weights two to three times per week, and make sure to get lots of walking or biking in.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 05, 2012
at 08:58 PM

If you have cortisol issues, I would avoid IF, at least until you have cortisol and stress under control. I have loads of issues with cortisol and stress, and I didn't realize that my IF days were making it a lot worse. Maybe try IF out, and if it makes you feel stressed out, then it probably should be removed from your list of options, but if you feel ok then Mazer's suggestion is a really good one.

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 05:49 PM

Thanks. Any advice on how to keep my cortisol down while IFing?

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 09:13 PM

thanks killer i'll check it out.

0
6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on March 06, 2012
at 01:03 AM

Another option: Stay high fat and lower your carbs to under 20 (you mentioned under 50) OR lower your fat and lower your carbs to under 20. Combine either option with any of the above mentioned exercises.

59ee717de524f921efb7f2984157339f

(871)

on March 06, 2012
at 04:25 AM

thanks annie, if i lower fat and carbs the last time i tried it, i felt like i was going to binge, how do you think i can help that?

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on March 07, 2012
at 02:00 AM

Well the fat does help with feeling full and helping to avoid binges, no doubt about it! That's why I usually go with the first option of higher fat and very low carbs, though I have heard of some fat adapted folks being successful with the lower fat version.

0
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on March 05, 2012
at 06:08 PM

You are so funny!

B+ C+ 3 gets my vote, lol!

59ee717de524f921efb7f2984157339f

(871)

on March 05, 2012
at 09:15 PM

dragon, do you use coconut oil still with low fat? I've never done this before... so you eat. len chicken/turkey/tuna - and potatoes and green veg? that kind of thing... what fats do you include and how much? Thanks

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on March 05, 2012
at 11:09 PM

I use minimal butter (less than a tablespoon) to coat the pan for eggs & steak. Ground meat cooks in its own fat & then I pour off the excess & feed it to my dog. Potatoes and spinach get reheated in the juices remaining in the pan or with some added water.

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