Still unsure almost 6 months in

(Allison) #10

20g of carbs or less, yes. Some days I dont get to 20g. For instance tomorrow’s lunch is 4 strips of bacon with 2 eggs and 4 cheese cubes. Debating whether or not to add avocado to that meal, or some cucumber with ranch to dip in.
My body fat I really don’t know. I have a body impedance scale but those are not reliable at all in my opinion. I’ve had one scale say I’m at 44% and another say 35% on the same day. I do have a lot of excess skin but I dont think that would impact my body fat that drastically. Can you elaborate on jow the EF could help figure out my dietary fat needs?

(Chris W) #11

For me at least after my first 2 EF I realized I need more fat to loose weight. When you run mostly on fat your body tends to feel better, and you up regulate some processes.

It could also be timing, as rule of thumb since my first stall I try and eat my protien first, and then be more fat centric on my second meal I typically do 18:6.

#12

Apologies because I’m sending this off without having read your whole first post, so you may have mentioned this, but just in case it’s useful: dairy stalls a lot of folks.
You’ve been taking measurements? There are lots of stories on here from folks who drop almost no weight over 4/6/8 months but go down 4 sizes.

(Allison) #13

Yes I’ve read that a lot. I have been trying to slowly eliminate dairy in my diet so far. I switched my morning coffee from whipping cream to nutpods creamer but the fats in that creamer are only 1g, so if getting in fats are my biggest issue, then that product is actually derailing me. I have cut back on the cheese a lot. Use to be I would put some cheese in the oven topped with pepperoni or I would back chicken and hamburgers and top those with cheese, now, I put avocadoes on everything lol. Or I add some bacon. Yesterday I did eat some turkey meat with butter on top to try and get more fat in, It did help.

(Allison) #14

Oh, and measurements - minimal change - maybe 1/2 an inch in some places.

(Diane) #15

I followed some advice from @SlowBurnMary and added in ginger capsules. I’m only taking two a day before bed and although I haven’t lost any more weight, my pants are getting ridiculously loose. I have lost inches on my waist, belly and thighs. I also eat without restricting calories, keeping my carbs below 20 net grams per day, eating fairly low protein (just suits my appetite) and the rest in fat. Haven’t made any other changes, except maybe I’m eating more than I used to.

Don’t know if this helps, just an idea to try if you like.

Edit: added link

(Allison) #16

Thank you for the info!

#17

Who hoooo! Ginger is such an ancient medicine and modern superfood. Here’s to enhancing ketogenic recomposition capacity!!!

What’s also real nice is that Ginger’s digestive enyzme support helps prevent dairy stagnation (similar to red wine’s gastrin help, except that wine isn’t viable for breakfast and lunch). I take it with cheesy creamy egg dishes, etc.

(Diane) #18

Fabulous, I’m going to start taking ginger with meals that have dairy too! I love my cheese. I’ve noticed some fluid retention with Gouda in particular. Hopefully, the ginger will help.

#19

You also might consider working out LESS. Intense slow lifting works both the aerobic and anaerobic pathways, so you can cut out obligatory cardio activities beyond natural living (cardio classes tend to be contrary to recomposition).

This really comes down to optimal stress/cortisol reduction and max HGH & mitochondrial repair so the body can do what it innately does: healing, repair, and recomposition. This also means that if cortisol levels are too high due to being overwhelmed or full-up on stress mgmt, one can actually progress better by taking a break from training and instead focusing on boosting nutritional stress mgmt (beef liver capsules for B vitamins, Ginger for cortisol reduction, etc).

The keto/LCHF trainers Fred Hahn (Slow Burn Fitness Revolution - personally though I advise against crunches, and Hahn may too at this point - the book came out over 15 years ago, etc ) and Doug McGuff MD (Body By Science) are all about minimal traininng for max results. Hahn now advises 2x of 20 minute weight lifting, McGuff advises up to 10-14 days between resistance training session for max recovery & mitchondrial repair that multiplies results.

Hope this helps! :sunflower:

(Empress of the Unexpected) #20

What is dairy stagnation?

#21

Phlegm/congestion in the body that slows digestive processes, interferes with absorption via a coating of gunk, and can make one weaker to other problems including mental malaise.

It’s a foundational concept in eastern medicine (Chinese, and Indian ayurveda) that a strong digestive fire is essential for health, and that conditions of ‘excess cold’ or ‘not enough fire’ are root causes of some serious probs. Biodynamic or elemental frameworks are part of diverse indigenous healing traditions too, named in different ways, all earth-based.

(Allison) #22

I’ve heard that before, working out less. Does it really make that significant of a change to move less when the goal is to burn body fat? Since exercise is something of a staple for me, what would be the alternative to working out less? More food, more fat, more protein? I’ve had 2 months of IF with minimal results, so I’ve decided to try IF 4 days a week and eating when I’m hungry the other 3 days. I used IF Monday and Tuesday and this morning I brought eggs and bacon with me to work. I’ve had 1 boiled egg, 6 strips of bacon, a 100 cal pack of guacamole and coffee with cream. I logged it all into my food diary and it says I’ve eaten 388 calories, 34g fat, 7g carbs, 15g protein. I still have 120g of fat left for the day, I’m wondering if IF is actually stalling my weight loss if I am trying to eat 154g of fat in 2 meals - that’s 77g of fat in one meal - how do you get that much in one sitting? If I could just figure out how to pack in the fat without getting nauseous from it all I’d be good.
So - is it that I don’t eat enough fat or that I’m trying to eat too much and that’s what’s causing the struggle?

#23

Yes it does make a significant change, because restoration & recovery are critical for recomposition. 1-2 intense, slow, short workouts per week - when those workouts are strength training with weights - are quite sufficient for mitchondrial energies to be boosted - and McGuff cites studies which show that even longer recovery times speed lean mass development. The books I linked above are wonderful resources.

In fact, 99% of muscle development is dietary. Just 1% is strength training, but that 1% can leverage a lot.

As far as fat intake goes, some females who are fat-adapted but have overfat bodies may well find that reducing fat intake allows the body to access its own internal fat stores. Also, supplementing with Ginger reduces cortisol, and low-cortisol is essential for the body to access belly fat.

If you use the search bar on these topics, there are lots of past posts and facinating tidbits of info.

(Allison) #24

Thank you so much for taking the time to talk with me. I don’t want to be a pest.
Could you tell me how you could tell when the Ginger began to work for you? How long did it take?

Can i take it on an empty stomach? Can i mix it with my other vitamins?

Thanks

(Diane) #25

I bought a bottle with 100 caps of ginger. I take 2 a day at bedtime with LOTS of water (at least a full glass, you don’t want it dissolving in your throat, it burns a bit) on an empty stomach with my other supplements and meds. Never had any problems as long as I had enough water. I noticed that my pants were a lot looser by the time I finished the first bottle. So, about a month and a half to two months. I’m upping my doses by taking 2 capsules with my meals now, especially with dairy. Usually don’t eat more than 2 meals a day. Still getting into this habit, so I’m not sure if this will help with digestion or not.

(Empress of the Unexpected) #26

It helped me. I am intrigued.

(Empress of the Unexpected) #27

And now I know where you got your name from!

#28

You’re very welcome!

The digestive enhancement and cortisol/insulin hormonal balancing starts after the first dose - and I’d say I noticed significant lower GI tract vitality (speedier BMs and a pleasant feeling in the low belly due to good circulation) around week 2, and general inreased anti-inflam bliss.

I’m 52, so I assume that the body’s response processes are prob a bit slower for my age group - but I feel happy knowing that Ginger has been used for thousands of years as a go-to herbal ally for both children, invalids, and midlife/elder health.

Then around the 3rd month s after a swoosh is when I noticed that yes, my belly fat was changing. At this point, I’ve recomposed all fat in the lowest two inches of the belly above the pubic bone - and the fat bulge isn’t as low as it was, it’s changed - I guess I’ve lost a small roll :smiley:

I take two caps w/ fatty coffee in the a.m. - and with my two meals a day later in the day - a total of 3.3 grams, which is below the cut-off dosage used in human studies. I built up to it. though. On OMAD days for whatever reason, I seem to need/want less.

As Ginger is a natural circulatory enhancer, it’s contraindicated with blood thinners. It replaces aspirin - two caps will banish a headache or congested sinuses, etc., it’s a powerful NSAID, etc.

(Allison) #29

Can I pick your brain a bit more please?
I have implemented the ginger root since you and I last “spoke”. I take 2 capsules in the morning while drinking my coffee with cream. So it has been about 2 weeks. I am noticing that my body feels “softer” for lack of a better term. I know people can have firm fat, and even with my prior weight loss 2 years ago, my fat wasn’t this soft. So can I attribute this to the ginger?
2. I tried to fast for 24hrs yesterday. I wanted to go from dinner the day before until 24hrs later to have dinner yesterday. Unfortunately, I made it 21hrs. I felt some hunger, but mostly it felt like my blood sugar had dropped and I had a headache despite drinking some ketoaide. Does this mean I’m still not fat adapted?
3. I will admit to you that I am still working out 3 days a week, which is a drop from my previous 5 days that I had bumped up to. So, I’m trying to get down to being comfortable with only 2 days pers week, it’s hard when that’s your source of anti-everything lol.
I am writing this to @SlowBurnMary but I appreciate anyone’s perspective on what I’ve written today. Thanks