I recently gained a bunch of weight from reallowing fruits and nuts into my diet and going crazy on them enough consecutive days to gain like 10 lbs of the 15 I lost going paleo. So I'm currently on a 7 Day fat fast, (with butter and coconut oil/MCT oil) to get the weight off and restart where I left off at 115 :) It's going very well. But I'm wondering if this plan looks good for when I get off this fast? I'm 5'1 and want to be 105-110, and will be starting this plan @ 115 when I get off my fat fast.
Here is a daily example for when I get off my fast(minus the one carb refeed day I will be having at the end of the fast to reset my leptin levels... then on to this) :
- Breakfast 7am: Chamomille tea with 2 T butter and a T MCT oil
- No lunch
- Dinner (I eat dinner early though)
2pm or later: typically a medium
sized salad with meat and other paleo toppings from whole foods or other (don't like eating at home b/c I overeat sometimes haha).
According to this article http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/#axzz26CsjTK2h for those who keep carbs >50 grams a day during the week (I typically hit 30g or less each week day) and experience a weight stall, (which happened to me in the past), a once a week carb refeed actually can reset leptin levels, and keep weight loss moving! That would have been great to know before! So that's exciting! On carb refeed days I will keep my carb sources to potatoes, yams, and some garbanzos(b/c I love em), maybe even some brown rice sushi(yum! haven't had that in FOREVER), and keep the fat lower that day per Mark's recommendation of 50 grams for that day (around 2 T of butter or other fat source). No fruit and nuts are allowed during the week, but will only be included in this re feed/re introduced to my diet when I achieve my ideal weight.
HIIT workout once a week in fasted state the Monday mornings after carb reload on sundays. I'm typically low energy-ish (but not unbearably) during the week being VLC, but after a Sunday like that have INTENSE ENERGY the next morning, like bouncing off the walls energy! Which works out GREAT for my work out :)
How does this look to you guys out there? Will this help me lose those last 5 maybe 10 lbs? Or do any of u have other recommendations? I've read recently it's better to have carbs AFTER a workout, but I never have energy if I do it that way. Will I still get good results doing HIIT the the day after the refeed in fasted state? (I always still have energy from the day before)
asked byAmber_7 (748)
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on September 10, 2012
at 12:57 AM
Your not going to lose the last 5-10lbs eating fat, your going to lose it by NOT eating fat and letting your body burn off YOUR fat for energy. So start walking, and fasting and you will succeed.
on September 10, 2012
at 03:58 AM
You're eating so few calories! Of course starvation will work, but what happens when you start to eat sustainable quantities of food again? Your plan makes sense if you have an event to drop the weight for coming up soon. Otherwise, you might consider sticking to a plan that's sustainable and losing the weight more slowly. That argues for keeping a decent amount of fat (to up your calorie count).
I'm not sure why you're so into the carb refeed. If you feel you have a problematic addiction to fruit, you might just break the addiction by not doing that weekly refeed. Then when you hit your goal weight, sure, reintroduce the fruit, but very gently (don't start at 3-4 pieces!) so that you can monitor whether there will be a problem.
on September 10, 2012
at 12:43 AM
Here is what I would do for someone who understands Paleo and isn't starting at the beginning. I'm not a huge fan of the incredibly high fat intake when it comes to the "last 5-10" lbs. Usually this is the toughest and most stubborn. I'd actually be in favor of a well-timed, cycling plan that focus on food quality and timing. Higher carbohydrate on these days, higher fat on the other days. Keep protein up and consistent all seven days. If you're doing HIIT once a week, that's perfect. Maybe add in one other weight training session, even if it's just bodyweight training.
on September 11, 2012
at 02:57 AM
This is my experience, your mileage may vary. Im short and was trying to do a very low carb high fat 'last 5 lbs'. It didnt work, i had to add back more whole carbs in the form of veggies an fruits. The real difference came when i hired a personal trainer to teach me prope heavy lifting. I wish i had done this earlier! I do wights 3x a week now. Honestly, start lifting weights to build more muscle which will burn your bodyfat. Don't skimp too much on carbs on workout days, (but cut back a bit on fat) you will succeed!