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Wow. This is very very helpful. Thank you.
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I must post a great one that is even more helpful and shorter!! It is called ANOTHER EXPLANATION OF FLUX>>>
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okay, did you post it ? Can you put a link ?
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Quote:
Thanks for originally posting this Cricket! :wave: This info is keeping me going!! :agree: |
Really really enjoyed reading this article....
Funny, it re-enforces that I shouldn't "give up" because I appear to have stalled for a while.. I don't need to panic and throw out lchf eating plan! At present, I do weigh daily - so I'll keep going for a couple of weeks, and see if I still want to do that! Or if I want to go to weekly/ monthly. I've found in the past that I get really stressed about standing on the scales, hence my daily morning weigh routine - it syncs with my fitbit scales and automatically graphs etc, so that I don't have to think about the number, it's just in there - trends are there etc..... but it's really encouraging to read this article! Thanks :)) |
Thanks from me too, I sort of knew this but it is much more encouraging to see it put in simple terms.
There is a need in me to weigh myself every morning, yet in the back of my head I know I can't expect daily miracles. Threads like this keep me on course. |
I like to come back and read this once in a while. Thanks for those that repost it occasionally.
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Great post! Good reminder to not put all one's faith in a scale.
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OWOW :)Thank you Meme for visitng the journal or I would not have visited this aain. I will post a very helpful follow up tothis one. It is great! The scale is only a TOOL to be used not to prayed to! Take your measurements.We WILL have gains from the water and so what.We weigh daily to track the trends and see what is causing the flux if it continues. We TRACK our foods. We use a websit called ketocalculator to find the perfect macronutrients for each of us. It is not rocket science but it IS SCIENCE and not guess work. I will C&p this for my journal as well.
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Here is the article. I did put up a thread but they get put in odd places. I wanted to put it in the same area this one but no luck so here it is:
Another explanation.. of flux frustration :) Read on if you want to understand "fluctuations" and "yo-yo's" ! :)I replied to a post and I thought other people might be interested to read this: I too hate those scale "fluctuations" and "yo-yos". Not only do they make us doubt (I am doing this right?? why am I gaining I follow the diet to the T !!!???) I did some research and I found something very interesting online and I will share with you if you don't mind. We have in our bodies, a FIX amount of fat cells, we don't loose fat cells as we loose weight, it is just that those cells are letting go the fat and are shrinking. Our body in return, try to "keep everything intact, in balance, as it is..." so it temporarely replaces the fat with water, sometime with even more water than the amount of fat coming out! And as your cells slowly "de-flate" and get back to normal, your body "tighten" the cells and let go off the water. (they give the example of a air balloon that you would inflate to the max for a long period of time, when you finally let the air out, the balloon is very wrinkled and don't look like the balloon you first started with...) for your body, the fat causes "inbalance" and your body has to heal the same way as if you had a cut, the deaper the cut, the longer your body will take to heal it, "fix" it. The "wrinklier" the balloon, the longer it takes to heal it... That would explain why we might see a good new low weight, we are all excited, then next day it is up 2 pounds and those 2 pounds take a few days to go back down, just to reveal a new low, and then the same cycle start again. Next time you see a 2 pound high, remember, your body just noticed a fat loss and is "balancing" and "healing" things out, that mean you HAVE loss fat and you are on the verge of seeing a new LOW on the scale. Instead of being frustrated, we should be rejoycing! It is certainly not time to eat out of the book! I also understand better why they say a plateau is 4 weeks or more. They say It can take up to 4 weeks for certain person's cells to get back to normal, to heal, it depends on the speed of the weight loss, how long we have been overweight and other factors. After 4 weeks those fat cells are back to normal for sure if you are a healthy person, they are done healing, so if you still don't loose, it's time to tweak and see what you can do to break the plateau, Dr.Atkins' book show several way to help, his 1972 version, if you have it, would be a good place to start... I just did 2 x fat fast the Dr.Atkins recommend in his book and broke a 4 months plateau and went down 12 pounds, according on what I just described, I assume it would be normal that I stay at or around that weigh for a few to several days. I can maybe add... the body uses water to "fix" or "heal" our muscles too after a good work-out. You can be 2 pounds heavier after a good workout and this is not muscles just yet... it is water that your system uses to "heal" your body. If your muscles "hurt", then there is water in it. If you weigh everyday you will see normal fluctuations, look at the monthly fluctuations and not weekly, if you weigh once a week or twice a week, don't trust the scale because as Jacq said, you might just be in a part where your body is "fixing" your cells and the next day could have show you a number totally different. So when you follow the Dr. Atkins's book to the T and see a gain on the scale, REJOYCE! A new LOW is on it's way! I am no doctor and this is finding I did online, those appears to be written by a doctor so I would tend to believe it. Do your own researches and you won't be "disappointed" or "frustrated" and indulge when you see a small gain on the scale... I wonder... If we see a BIG gain on the scale, does that mean we have a big loss of fat??!! replaced by a LOT of WATER and a BIG new low is coming!!! That's great! LOL Have a terrific day all... To this information I will also add: Yes, we do have set fat cells that we create at different times of life. The do not float away.They are laways there... and for those considering liposuction, or have had that and had some odd things happen...: Our bodies REPLACE lost fat cells. How unfair is THAT! I was told that by my surgeon after I had abdomniopastic surgery aka "tummy tuck".. after losing the 190 lbs it was medically needed for the flap of belly.. yes, we know what that is if you have been obese... well, soon after that was done, I noticed that my uh..well.. hmm... ok.. no other way t o say this.. my bra was getting tight and I got bigger.. before I could not see my toes becasue of my belly and now I could not see them because of this new development.. when I asked my wonderful surgeon and pal what was going on he laughed and explained that the fat cells return in other areas and usually in the chest for women.. not happy me! So, I hope you enjoyed the article and I find this so true on both medical knowledge and personal! Published Friday, March 21, 2014 03:48 AM by Cricket5656 |
Thanks Cricket!
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I thank you! It is nice to get feed back :) I have other interesting thinsg to post as well so I guess I will just put them here. Starting threads is just not my THING!
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Sounds good Cricket. I don't stop by here very often but I get notifications when something is added to this topic.
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you and me both. have no time to wander around :) Nice to meet you :D
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Late night binging~~another useful article
Hope you enjoy this informative artlcle :thup: :thup:
8 Steps To Stop Your Nighttime Bingeby Mark Hyman, MD Do you sometimes sneak a late-night snack, even after you’ve had a big dinner? Or worse, do you find yourself binging at night? You are not alone! Are you hungry after a big meal? Do you continue eating late into the night? Millions suffer from this devastating problem that leads to obesity, diabetes, and depression! I call this the sumo wrestler diet. Have you ever wondered how some of these men get so huge? They have a giant meal and then go right to sleep—guaranteed to pack on the pounds! So, if you eat late at night just before bed, you’re on the sumo wrestler diet, and you will gain weight and get pre-diabetes. Your body will store the extra calories as fat instead of processing and burning them. So, how does this happen? Have you ever thought about why, even after a big meal, you crave more food, more sugar, and more junk, and you want to have chips or sweets or other unhealthy foods? What is the root cause of this, and how do we deal with it? Balance your hormones It’s not a character flaw or an emotional issue that you have to fix. It’s not some psychological trauma that you have to get over (although for some, night eating is triggered by stress). It’s simple biology. All you have to do is understand why these changes happen in your body to make you crave food late at night, and then, you can overcome them. The underlying cause is an imbalance of the hormones that regulate your appetite. These are what I call the four hormones of the apocalypse. There are specific things that trigger each of them, and if you understand how to balance them, you won’t have cravings for sweets and other foods…and you won’t be eating late at night. These four hormones are the following: Insulin – A very important hormone that your body produces to process the sugar in your diet. When your insulin spikes then crashes after eating sugar and flour or junk, it makes you hungry. This can even happen after a large meal of “good food.” Leptin – This is the brake on your appetite. Leptin says to your brain, “Oh, I’m full. I don’t need any more food.” When you eat a lot of sugar, processed foods, and flour, the leptin doesn’t work anymore. Your brain actually becomes leptin resistant. Ghrelin – A “hungerhormone” produced in your stomach that helps regulate your appetite. Leptin sends the message, “You should eat – I’m hungry!” Peptide YY – A hormone that is produced in your intestines, and it says, “Hey, I’m full! I’ve had enough to eat. I don’t need any more.” There is also one other hormone we need to consider: cortisol, the stress hormone. When you’re stressed, your cortisol level goes up, and when that happens, you get hungrier and your blood sugar and insulin levels rise. This sets the stage for pre-diabetes or insulin resistance, and it’s a vicious cycle. So, all these hormones have to be kept in balance. How do you get them in balance? It’s very simple. 8 steps to end nighttime eating Here are the 8 steps you should take to balance your hormones, stop the cravings, and end the nighttime binges. Eat breakfast: This is the key strategy to stop the nighttime cravings. Of course, if you are binging at night, you probably won’t want to eat breakfast, because when you wake up, you’re still full. So, you have to break that cycle, and you have to start with breakfast: a good, protein breakfast. There are two breakfasts that I love and use all the time. The first is eggs in any form you like: as an omelet, fried, or poached. Eggs are a great source of protein that helps balance your blood sugar. Be sure to eat WHOLE eggs, not egg whites. The second is a whole food protein shake that can be made quite simply. I keep all the ingredients I need in my cupboard, so it’s ‘goof-proof,’ and I don’t have to think about it. It’s all there. I put in hemp seeds, chia seeds, pumpkin seeds, walnuts, almond butter, coconut butter, frozen cranberries, frozen wild blueberries, and a little unsweetened almond or hemp milk. I put those ingredients in the blender, and it’s fantastic. If you have one of those for breakfast, it’ll keep your blood sugar even all morning and all day. Don’t drink your calories: If you have sugary, liquid calories in the form of sodas, juices, lattes, sports drinks, or iced teas, it will spike your insulin and blood sugar and will cause cravings. Make sure you eat regularly: Have breakfast, lunch, and dinner. If you want a snack in between, that’s fine, but make sure you eat at regular rhythms and regular times. Your body is a hormonal clock, and you have to eat in rhythm to keep it in balance. Have protein and good-quality fat at every meal: Good fats are nuts and seeds, avocados, coconut, olive oil, or quality protein like chicken, fish, or grass-fed meat. Some combination of these (plus lots of vegetables) balances your blood sugar. Find your pause button and soothe the stress: Stress makes you fat (and overeat); relaxing makes you thin. Learn to find your pause button and de-stress. I encourage you to look at my blog on reducing stress to learn exactly what to do. Breathing, yoga, and exercise are some of my favorite ways to reduce stress, which helps reset the hormones, balance brain chemistry, and stop the cravings. Prioritize sleep: If you don’t sleep, you will be hungry, especially for carbs and sugar. Why? Because when you deprive yourself of sleep, ghrelin, the hormone that drives hunger goes up and PYY, the hormone that makes you feel full, goes down. So, if you want to lose weight, sleep it off. Find your food sensitivities: People don’t realize this, but you often crave the thing you’re allergic or sensitive to. And gluten and dairy are among the biggest triggers for food sensitivity. Try to get rid of these for a few weeks and see if your cravings stop. Supplement to cut cravings: There are natural molecules that balance your blood sugar and your insulin and help stop the cravings. Omega-3 fats,especially fish oil—a couple of capsules a day can really help. Vitamin D also helps regulate hormones and balance insulin. There is also a super fiber supplement called PGX that’s very simple to take. It’s made from a Japanese root called glucomannan and seaweed. And it comes in a powder or capsules. Take it 10 to 15 minutes before you eat and after dinner, and it will help cut your cravings. It slows the spiking of insulin and blood sugar, helps make you feel full, increases the PYY, balances out all the hormones, and stops the cravings. I’ve seen people lose up to 40 pounds using this simple high-fiber supplement. Chromium, lipoic acid, N-Acetyl Cysteine (NAC) can also help cut cravings. New studies show how branched chain amino acids can also help balance your hormones, stop your cravings and increase muscle mass. |
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