2

votes

Looking for better weight loss results and reassurances on IF.

Answered on September 12, 2014
Created October 23, 2010 at 5:26 PM

Hello,

My second post here.

I think I know the answer to my own question but a little reassurance from some others never hurt. So I don't think I am getting the results I was really hoping for in terms of weight loss.

I do have a fruit smoothie almost every day. I do partake in greek yogurt consumption. I eat almond butter. I use coconut flour and almond flour for various cooking and baking. If I really want to amp up the weight loss, I think I will have to curtail the aforementioned goodies?

Also, this is a bit funny now that I think of it. But I did pose a question to Robb Wolf for the podcast. I was under the impression that IF fasting would be a day you wake up and don't eat for that entire day? He simply stated that IF could mean not eating after 6 pm until maybe 9am the following morning. I could totally do that and do that quite a bit. I was just a little frightened of IF because I'm the type that needs to eat 6 small meals or snacks because I do become hypoglycemic if I space my meals too far apart. But I also think it may be a mental mechanism. I think if I realize "oh my gosh I haven't eaten, and I think I'm feeling weak". Sometimes food is not a priority and other times it is.

My question is what is the best way to really start seeing some better results. I do exercise 20 minutes a day 5 days a week. Thank you!

Bbd50c115fa066bea3ac23a4e82447ff

(558)

on November 14, 2010
at 11:08 PM

Liquid food is great for weight gain, not loss. You've probably already modified your program based on your realizations and other poeple's answers, but I would recommend cutting way down on fruit/nuts/nut flours/liquids other than water rather than trying to IF. Additionally, needing to eat 6x per day tends to mean that you're eating too many carbs, which leads to releasing insulin, which leads to feeling hungry all over again. Have you found that since reducing the smoothies you have less hunger? I find that if I eat eggs or leftovers for breakfast, I'm not hungry for 3-4 hours.

Bebc8909d95205d0f266c839304c7d3c

(347)

on October 26, 2010
at 09:21 PM

I'm just going with what worked for me. Almonds were easier to carry around than slabs of lard :P I would have a small handful of nuts once in a while throughout the day to feel satisfied and prevent stress from hunger. I lost about 45 lbs. in 5 months and felt great doing it. Everyone's body is slightly different though, so results and techniques should differ.

2f653fa504adc81612619106e7d1f65e

(455)

on October 26, 2010
at 08:09 PM

Yes I actually look forward to my work-out routines now!

9d43f6873107e17ca4d1a5055aa7a2ad

on October 24, 2010
at 01:50 PM

PUFAs are polyunsaturated fatty acids. You need them, but our modern diets have too much. To repair the balance take fish oil and reduce consumption of nuts that are mostly PUFA like almonds. Try replacing them with macadamia, which are mostly monounsaturated. You'll get plenty of what you need from meat, so you don't need nuts at all. The starches I throw in my crockpot are celeriac, carrots, parsnips, and sometimes yams. But everyone has a dif reaction to starches, so they might make you gain.

6426d61a13689f8f651164b10f121d64

(11478)

on October 24, 2010
at 12:50 PM

Burpees are great. If you combine sets of push-up burpees with sets of some type of pulling exercise (eg. pull-ups, pull-downs, rows), you have a fairly complete body workout.

2f653fa504adc81612619106e7d1f65e

(455)

on October 24, 2010
at 06:20 AM

Oh Ed, forgot to mention I starting doing burpees last week too as part of my routine. I can do about 5 right now but I'm dreaming big for more as time goes on. One month ago I thought a burpee was something I did after a meal, lol=)

5841391284e7af8c495c54bd90d3a795

(2764)

on October 24, 2010
at 06:19 AM

This is my experience, too.

2f653fa504adc81612619106e7d1f65e

(455)

on October 24, 2010
at 05:48 AM

I thought I had left a comment before here. Oh well...ok I totally agree that the fruit smoothies are probably really not a great breakfast. I'm sure I am burning through all that sugar (even though it's good sugar, it's still sugar). This is all such great advice--thank you! I am going to give the veggies, meats, fats a try. I think the crockpot will be my BFF for awhile. What starches are allowed on Paleo? And what are PUFA's btw? TYVM!

2f653fa504adc81612619106e7d1f65e

(455)

on October 24, 2010
at 05:42 AM

Thanks so much Ed. Well I really appreciate the help...I've gotten more guidance and assistance here than anywhere. Everyone is so gracious with their comments and thoughts I have to be grateful=). For people to take the time for an online buddy really shows that there are great people left in this world!

6426d61a13689f8f651164b10f121d64

(11478)

on October 24, 2010
at 01:14 AM

@PrimalStyle, I would like to commend you on your "question management." So many questioners let their questions languish and ignore the answers. Your thank-you's, comments and vote-ups show that you have continued interest in both the question and the answers here.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:57 PM

Thanks Ed! For exercise I do sprints, carry something heavy around the yard, and some other calisthenics. This regimen is all new, as before I was pretty sedentary. I think I will lay off the smoothies and other things and see if that helps.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:53 PM

Appreciate the help Levi!

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:53 PM

Thanks Ambimorph!

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:52 PM

Thanks Whitney!

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:52 PM

Thanks so much for the advice!

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:52 PM

Thanks Eva...appreciate it!

100fd85230060e754fc13394eee6d6f1

(18706)

on October 23, 2010
at 07:45 PM

Why add fatty nuts and take the better quality fat off the meat?

0dc1d63c3d5975f5115f535c6a90c9dd

(2283)

on October 23, 2010
at 05:57 PM

Yes to this. I also IF. However, nuts are very caloric. Fruits are loaded with sugar. I don't have a problem with dairy, unless you are allergic, as I am. I would focus on veggies, meats, fats, and starches for eating. Avoiding PUFAS and omega-6s and see if that helps you.

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7 Answers

4
6426d61a13689f8f651164b10f121d64

(11478)

on October 23, 2010
at 08:10 PM

  1. If you need to eat 6x per day, then you're not ready for IF. Cut your carbs to 100gm per day or less for 2 to 3 weeks. Cut out the smoothies. Once you can tolerate 3 feedings per day instead of 6, you are ready for IF.

  2. Agree with Levi on the Leangains.com recommendation. The Leangains IF protocol is 16 hours of fasting and an 8 hour feeding window. Start with 1 day of fasting per week and work your way up to as many days as you like.

  3. You don't say what your exercise regimen is. Are you doing cardio? Cardio does not "burn" fat. Lift heavy weights 2 to 3x per week (get instruction on proper form, if needed). Do sprint intervals once per week. If you do cardio, keep your heart rate at less than 75% of your maximum. Mark Sisson is a great resource for exercise info ( www.marksdailyapple.com ). His fitness e-book is free if you sign up for his free newsletter.

  4. Good luck!

2f653fa504adc81612619106e7d1f65e

(455)

on October 24, 2010
at 05:42 AM

Thanks so much Ed. Well I really appreciate the help...I've gotten more guidance and assistance here than anywhere. Everyone is so gracious with their comments and thoughts I have to be grateful=). For people to take the time for an online buddy really shows that there are great people left in this world!

2f653fa504adc81612619106e7d1f65e

(455)

on October 24, 2010
at 06:20 AM

Oh Ed, forgot to mention I starting doing burpees last week too as part of my routine. I can do about 5 right now but I'm dreaming big for more as time goes on. One month ago I thought a burpee was something I did after a meal, lol=)

6426d61a13689f8f651164b10f121d64

(11478)

on October 24, 2010
at 01:14 AM

@PrimalStyle, I would like to commend you on your "question management." So many questioners let their questions languish and ignore the answers. Your thank-you's, comments and vote-ups show that you have continued interest in both the question and the answers here.

6426d61a13689f8f651164b10f121d64

(11478)

on October 24, 2010
at 12:50 PM

Burpees are great. If you combine sets of push-up burpees with sets of some type of pulling exercise (eg. pull-ups, pull-downs, rows), you have a fairly complete body workout.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:57 PM

Thanks Ed! For exercise I do sprints, carry something heavy around the yard, and some other calisthenics. This regimen is all new, as before I was pretty sedentary. I think I will lay off the smoothies and other things and see if that helps.

2f653fa504adc81612619106e7d1f65e

(455)

on October 26, 2010
at 08:09 PM

Yes I actually look forward to my work-out routines now!

4
100fd85230060e754fc13394eee6d6f1

(18706)

on October 23, 2010
at 07:49 PM

Definitely try cutting out the dairy, nuts and fruits, first. They are very common weight stallers. Focus on meat and low carb vegetables.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:53 PM

Thanks Ambimorph!

5841391284e7af8c495c54bd90d3a795

(2764)

on October 24, 2010
at 06:19 AM

This is my experience, too.

4
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on October 23, 2010
at 06:07 PM

If your weight loss is truly stalled, then I would suggest you cut out some likely offenders. Fruit smoothies are the obvious ones. Fruit smoothies actually totally stalled me when I was making them with lowcarb ice cream. Then I nixed the milk products and went with coconut milk and the weight loss immediately started. But everyone is different. COnsuming nut butters and flours regularly can also stall some people. I only consumed those once or twice per week. My advice would be to look to likely stallers that you are consuming daily and try cutting those out for a few weeks and see what happens. I remember when I went to cut out lowcarb ice cream, mentally, I was so addicted to that stuff that the idea was quite disconcerting. But after a week or so of not eating it, I mostly forgot all about it. A lot of this mental stuff is mostly a combo of habit and physical addiction. Once you break those two, then suddenly it becomes ways easier.

As for fasting, I would get a blood glucose testing kit. Sometimes on TV I see an add where they are giving them away for free with free test strips! THey assume that you will later buy more expensive test strips from them so that is why they do it. Anyway, take advantage. THen you can test your blood glucose after going a while without eating and yo can see if you are TRULY hypoglycemic at those times. If so, then it is not safe for you to fast that long.

But my first advice is, nix the smoothes and cut back on the nutbutter for a few weeks and see what happens. You want to be eating mostly whole foods like meat and veggies. Paleo baked goods are better than SAD baked goods, but they are not meant to be a large portion of your calories. And for those attempting weight loss, fruit can be a staller.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:52 PM

Thanks Eva...appreciate it!

4
9d43f6873107e17ca4d1a5055aa7a2ad

on October 23, 2010
at 05:33 PM

I go to a doctor that practices evolutionary medicine and before a physical he has you do a 12-hour-fast. It's a simple way to gauge how healthy your metabolism is. "because I'm the type that needs to eat 6 small meals or snacks because I do become hypoglycemic if I space my meals too far apart" is a red flag that you might have some issues.

A few threads back I mentioned how at the hospital I had to survive mainly on coconut water, juices, and fruit smoothies. I can normally fast without a problem, but I felt RAVENOUS. Fruit smoothies can be bad news for many people: it's a huge bolus of sugar without much intact fiber to slow it down.

How about trying a month without this stuff? You just listed several things which are well-known anecdotally to slow down weight loss: smoothies, dairy, omega-6 nuts, and paleo "baking." If you want to really gauge your progress try a 12-hour fast before the month and then after the month.

IF can be whenever you want. I usually do it by skipping breakfast and lunch. Some people skip dinner, but dinner is a social meal for me so I don't do it that way.

9d43f6873107e17ca4d1a5055aa7a2ad

on October 24, 2010
at 01:50 PM

PUFAs are polyunsaturated fatty acids. You need them, but our modern diets have too much. To repair the balance take fish oil and reduce consumption of nuts that are mostly PUFA like almonds. Try replacing them with macadamia, which are mostly monounsaturated. You'll get plenty of what you need from meat, so you don't need nuts at all. The starches I throw in my crockpot are celeriac, carrots, parsnips, and sometimes yams. But everyone has a dif reaction to starches, so they might make you gain.

0dc1d63c3d5975f5115f535c6a90c9dd

(2283)

on October 23, 2010
at 05:57 PM

Yes to this. I also IF. However, nuts are very caloric. Fruits are loaded with sugar. I don't have a problem with dairy, unless you are allergic, as I am. I would focus on veggies, meats, fats, and starches for eating. Avoiding PUFAS and omega-6s and see if that helps you.

2f653fa504adc81612619106e7d1f65e

(455)

on October 24, 2010
at 05:48 AM

I thought I had left a comment before here. Oh well...ok I totally agree that the fruit smoothies are probably really not a great breakfast. I'm sure I am burning through all that sugar (even though it's good sugar, it's still sugar). This is all such great advice--thank you! I am going to give the veggies, meats, fats a try. I think the crockpot will be my BFF for awhile. What starches are allowed on Paleo? And what are PUFA's btw? TYVM!

Bbd50c115fa066bea3ac23a4e82447ff

(558)

on November 14, 2010
at 11:08 PM

Liquid food is great for weight gain, not loss. You've probably already modified your program based on your realizations and other poeple's answers, but I would recommend cutting way down on fruit/nuts/nut flours/liquids other than water rather than trying to IF. Additionally, needing to eat 6x per day tends to mean that you're eating too many carbs, which leads to releasing insulin, which leads to feeling hungry all over again. Have you found that since reducing the smoothies you have less hunger? I find that if I eat eggs or leftovers for breakfast, I'm not hungry for 3-4 hours.

3
976844bb16c0ab60ca2632aa5df149f8

(317)

on October 23, 2010
at 08:47 PM

Yes to all of the above. You know the "no sugar" part of Paleo? Take that seriously and you will see results. Anything you add to a recipe to make it sweeter is added sugar, natural or not. Eat more vegetables than you eat fruit. I highly recommend the Whole30! Really dial in your diet, no cheating, and you'll see results.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:52 PM

Thanks Whitney!

2
9f187c931f7ce55d375ed5806e254aaf

(820)

on October 23, 2010
at 07:16 PM

I read somewhere that IF is most affective at getting rid of visceral fat within the 12-14 hour range. After that you start losing normal fat and muscle. There is some study that states that after 10-12 hours of fasting blood flow increases in areas where visceral fat collects which allows it to start giving up fat faster than normal. Normally visceral fat is the last to go. Its like your reserve tank. The idea is to activate the reserve before without going into emergency resources (muscle tissue). 12-14 hours should do the trick, depending on your activity level during the fast. I usually eat a big dinner, sleep, then wait at least 4 hours before I eat breakfast making sure I do some sort of walk or other paleo activity.

This guy has some great advice for IF. He is a body builder and the results speak for itself.

http://www.leangains.com/

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:53 PM

Appreciate the help Levi!

2
Bebc8909d95205d0f266c839304c7d3c

on October 23, 2010
at 07:11 PM

My advice is cut out the fruit smoothies, or cut them down significantly. Fruit consumption stalls my weight loss, or keeps my weight stable. Some fruits are worse than others. Mangoes for instance are loaded with sugar and will make weight loss almost impossible. Berries are not nearly as bad.

If you want to lose weight, eat lots of vegetables, some nuts, and some lower fat cuts of meat.

2f653fa504adc81612619106e7d1f65e

(455)

on October 23, 2010
at 11:52 PM

Thanks so much for the advice!

100fd85230060e754fc13394eee6d6f1

(18706)

on October 23, 2010
at 07:45 PM

Why add fatty nuts and take the better quality fat off the meat?

Bebc8909d95205d0f266c839304c7d3c

(347)

on October 26, 2010
at 09:21 PM

I'm just going with what worked for me. Almonds were easier to carry around than slabs of lard :P I would have a small handful of nuts once in a while throughout the day to feel satisfied and prevent stress from hunger. I lost about 45 lbs. in 5 months and felt great doing it. Everyone's body is slightly different though, so results and techniques should differ.

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