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  #1   ^
Old Wed, Jul-31-13, 22:21
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default One Meal A Day Club

I am starting this for all the people out there doing extreme Intermittent Fasting, following Carbohydrate Addict's Diet or the newer Carbohydrate Addict's LifeSpan Program with the one hour Reward Meal (or basically just doing what the author of the CAD books did which was to eat one meal a day and she claims to have lost 150 pounds).

I have been doing versions of CAD and CALP now for over 9 months (started November 1st, 2012) and have slowly changed to eating most days one meal only. I was 235 lbs when I started and the lowest I have been in the 9 months was 213. I also lost over 4 inches off my bust, 5 inches off my waist, 3 inches off my thighs, and 2 inches off my biceps in that time frame.

I do daily wts and weekly averages as outlined in the books. I also try most days to follow CALP guidelines by balancing my meal which means a minimum of a 2 Cup salad, 1/3 protein/fats, 1/3 low carb veggies, 1/3 carbs of my choice. I can't say I am 100% "balanced" but overall my daily intake tends to be 1 part protein/fats, 1 part low carb veggies, and 1-2 parts carbs. Also, I do not exercise above my normal fairly active lifestyle. I drink plenty of water and nothing else (maybe unsweetened herbal tea in colder months). I avoid caffeine, anything sugar free or artifical sweetened, or any low carb products outside of my one hour time frame. There are days when I am hungry and if so I will eat a meal of only low carb veggies (usually a large salad with ranch dressing) and some type of meat or eggs with cheese. The last 2 months however have mainly been one meal a day only!

I stay within a one hour time limit since I read in the CAD and CALP books about insulin release and wanting to limit my insulin surges are much as possible.

I have read CAD, CALP, the Heller's new The Stress Eating Cure Diet, The Big Breakfast Diet, The Reverse Diet, The 8 Hour Diet and many online articles on intermittent fasting, hyperinsulinemia (Insulin Resistance) and studies that show you can do low carb all day and still consume carbs during one meal and lose weight. There was even a study in Israel done with some police officers that supported the WOE as outlined in the CAD books.

There are some of us who have slowly due to lack of hunger and just plain wanting to see if it works who have switched and eat only one meal a day. I know I post on many CAD forums but I am one of the only "public" posters about extreme IF and eating one meal a day. I tend to relate most to the CAD/CALP folks but it is lonely among them as I know they cannot relate to me since they eat 2 other meals that are very low carb. Also since I am only eating one meal a day it tends to be large and contain much more carbs than the average CADer so it can be upsetting for some folks as they do not relate to being able to eat carbs in those amounts.

I also tend to switch my meal from early morning to afternoon from time to time to see if it affects weight loss or not. Personally I have found most days if I eat very early I do get hungry again much later in the day usually right before bedtime but because I don't like to eat so close to bedtime I have stuck it out. If I eat midday I am fine all morning and then again all evening so it really does carry me the entire 23 hours.

I just want to have a place for folks like me following more the way Rachael Heller did with her weight loss WOE that she mentioned in her books. Please post and join in!

MIW
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  #2   ^
Old Thu, Aug-01-13, 03:36
mardatha mardatha is offline
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Posts: 159
 
Plan: CAD
Stats: 148/144/120 Female 5ft
BF:
Progress: 14%
Location: SCOTLAND
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Hi I'm new but I find that's where I'm heading. I tried general LC and it didn't work because I had to keep making myself eat stuff I didn't like when I wasn't hungry.
I found CAD and like it, have lost weight on it, am now finding that one meal is enough for me. I sometimes take an oatcake with soft cheese mid morning, - sometimes don't. And the main reward meal at teatime. And I have to admit I feel better for it.
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  #3   ^
Old Thu, Aug-01-13, 12:05
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
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Quote:
Originally Posted by mardatha
Hi I'm new but I find that's where I'm heading. I tried general LC and it didn't work because I had to keep making myself eat stuff I didn't like when I wasn't hungry.
I found CAD and like it, have lost weight on it, am now finding that one meal is enough for me. I sometimes take an oatcake with soft cheese mid morning, - sometimes don't. And the main reward meal at teatime. And I have to admit I feel better for it.



Well that is great! I too occaisionally eat a second meal that is always low carb if I get hungry. Maybe 1 or 2 days a week do I need the second meal. Otherwise it is one meal a day and it always has carbs in it!

I have been doing some form of CAD/CALP for the last 9 months and how I slowly got to the one meal a day was when a gal who posts as LowcarbRachel left our CAD group and said she was going to follow Intermittent Fasting. I went over to a thread she had started on IF and thought I'd do both CAD and IF together so I cut out one of the CM's and actually got LESS hungry! Then I started talking with Oriana a bit more and she told me of a gal who does just the RM one hour a day who lost a lot of weight and I started chatting with her too via email and gave it a try.

Their advice was to get really full each day that way you are satisfied and not hungry at all the rest of the 23 hours. I have found it really works! I do not gorge and get sickly full (think Thanksgiving) but I do eat until I am comfortably full and my body signals it and it stays with me all day. I also found eating too early does make me get hungry later in the day so about midday is perfect for me. It actually works good for my work schedule as well which is 12 hour shifts (I am an RN at a hospital) but I only get 30 minutes plus I feel self conscious in front of others because I know they don't understand about getting your day's calories in one meal so it can seem like I am going overboard! LOL I remember Oriana saying "You have to take care of yourself!" and I know what she means! LOL

MIW
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  #4   ^
Old Thu, Aug-01-13, 12:13
mardatha mardatha is offline
Senior Member
Posts: 159
 
Plan: CAD
Stats: 148/144/120 Female 5ft
BF:
Progress: 14%
Location: SCOTLAND
Default

If I eat early in the day then I get hungry. If I just have tea then I'm fine, no sugar and soya light milk. It has really helped my GERD.
I find I get full easily now.
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  #5   ^
Old Thu, Aug-01-13, 12:17
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default

Yes I know. From what I read in the CAD and SEC (Stress Eating Cure) books (both by the Heller's) they explain in a very simple matter how once you get your carb issues under control your body responds more like how it should and when there is less insulin floating around in the bloodstream that the body can release seratonin which is what makes us feel satisfied and full. That is what I noticed the first couple of days when I started, even when eating the CM's. I just wasn't hungry anymore and stayed full longer. It has to be that we are now secreting less insulin even though we can still have carbs in the one hour time frame. I am not adventerous to start drifting from my hour time frame nor to graze because I went on a 4 day trip and went "off plan" and gained 8 pounds in those 4 days and I wasn't even eating that much! I was just increasing the frequency and it was crazy how tired I got. NEVER AGAIN!

MIW
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  #6   ^
Old Thu, Aug-01-13, 12:21
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default

I think I will post my article I wrote about insulin resistance and CAD here since it does discuss how she ate one meal a day and lost 150 lbs and the other benefits and the diet plan too. I am just such a big advocate of CAD and also the various ways to do it. It is so flexible which I love!

MIW
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  #7   ^
Old Thu, Aug-01-13, 12:21
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default

The Carbohydrate Addict’s Diet: Gimmick, Fad, or Metabolic Adjuster?

How the Carbohydrate Addict’s Diet was discovered, formed, refined, studied, and demonstrated to work with those who are Insulin Resistant


Many of us are overweight and are looking for ways to improve our health and lose weight. We have dieted in the past, only to find it a struggle the entire time: hungry, cranky, elated with the weight loss but eventually giving up only to gain all the weight back and usually even more than when we started. For some of us it has been a life long cycle of exactly this. Diet, become miserable, give up, end up worse off then having not even dieted at all.

It was due to their own similar weight loss struggles that eventually led Dr. Rachael Heller and Dr. Richard Heller to further their research. They wanted to find out how the weight Rachael lost that she accidentally stumbled upon worked. They later went on to study and refine that way of eating for consistent results with others who have similar metabolisms.

Dr. Rachael Heller had been overweight her entire life. She discovered one day when she had to fast for an X-ray that she lost 2 pounds, even though she ended up eating a rather large dinner that night. She was surprised by that and decided to continue eating the same way for the next week to see what happened. She basically fasted all day, then ate what she wanted during dinner. She realized she felt fine all day with limited hunger, good energy levels, and could still eat the foods she really liked for dinner and not suffer for it like she had following traditional low fat and low calorie diets. She continued this way of eating and ultimately lost 150 pounds!

Her husband had also struggled with his weight over the years and started keeping track of foods that seemed to satisfy him and others that seemed to trigger hunger. When they finally met later in life they decided to research their combined experiences to see how and why they had finally been able to find a way of eating that did everything we all dream about when dieting: satisfies hunger, gives you energy, allows you to still eat and lose weight, allows you to eat everyday regular comfort foods and still lose weight, is simple (no weighing, no counting calories, etc).

They went on to study why eating, and especially eating certain foods seemed to trigger more hunger and weight gain in certain people. The main culprit is how the body reacts to the hormone insulin. They found that with people who were Insulin Resistant (IR), they seemed to be hungry all the time, and all had especially strong reactions to carb rich foods. Hence dubbing this way of eating The Carbohydrate Addict’s Diet. They studied certain common symptoms found in people with insulin resistance and came up with a test that reader’s of their books can take to see if they have it without having to take blood tests with their doctor.

They used already known research and knowledge about insulin resistance and metabolic factors and studied how eating certain ways seemed to limit the release of insulin and this is the key to their diet. It was found that it is not necessary to fast all day like Rachael had done. You also do not have to cut out carbohydrates altogether either. You could eat foods that did not stimulate large amounts of insulin release and still lose weight. Not having large amounts of insulin floating around the blood stream has other added benefits besides weight loss: less hunger, less cravings, less drowsiness.

These are the keys to the success of this diet. You feel good. You have energy. You are not mindlessly hungry and craving certain foods and constantly wanting to eat. You can still eat wholesome foods, and once a day you can have an actual real meal for dinner (or your favorite time of day to consume carbohydrate rich foods) complete with any of your favorite foods and still lose weight. You don’t have to count calories, count fat grams, weigh things, buy special diet food or products, etc. It is an actual way of eating that is simple, easy to follow, healthy, nutritious, satisfying, and most of all actually works for up to 80% of people who have Carbohydrate Addiction. It is an actual way of life.

80% success you ask? Yes. They studied 1000 people and followed them for 2 years and found they had an 80% success rate. They fine tuned the diet and continued to study it more over the years and have found over time things that seemed to contribute to failure in certain people and have gone on to publish more books and diets specific to this. Some people eat too much during their Reward Meal time- hence the CALP book’s recommendations of an actual spelled out balanced meal: Start with a 2 Cup salad, look at your dinner plate and divide it into thirds: 1/3 protein, 1/3 more of vegetables, and 1/3 of a carb of your choice. They also found in certain people MSG, sugar free products, and caffeine can be triggers to release insulin. Watch for these symptoms of cravings, increased hunger, weight gain or stalled loss to be your guide that something you ingested during the low carb meals or snack is the culprit. Some people snack throughout the day, others do not mind to the one hour limit when eating. These are things that contribute to additional insulin in the blood stream. More insulin equals more hunger and weight gain.

A similar diet was set up and studied in Israel and was found to have similar results to the Heller’s Carbohydrate Addict’s diet. You can read more details about that study here:

Saving Carbs for Dinnertime Might Help Control Weight
Saving Carbs for Dinnertime Might Help Control Weight - healthfinder.gov

The Carbohydrate Addict’s Diet (CAD), and the Carbohydrate Addict’s Life Span Program (CALP) work differently than other low carb diets. You only have to follow a few simple guidelines. You do not have to keep track of carbohydrate intake for the most part. There is no induction phase, nor do you go into ketosis. On those types of diets you are given a daily allotment of carbs you can ingest. You get to choose when you want to eat them. You can eat all sorts of low carb products, and you can graze and eat all day as long as you stay within your carb allotments.

The CAD/CALP diets differ in that the food you eat, how frequently you eat, and the length of time you eat has everything to do with the Insulin Resistant metabolism. The more carbohydrate rich the foods, as well as the frequency in which one eats causes more release of insulin. In those with IR, you want to use your metabolism to your benefit. You want to manipulate it to suit you. Hence, you eat as low carb as possible, and no more than 2-3 times a day for these low carb meals. You can still eat plenty of vegetables during the low carb meals for the added nutrients of vitamins, minerals, and fiber. It has been found that you can still eat carb-rich foods in a balanced amount with the rest of a meal one time a day and still lose weight. However, you need to eat within an hour.

There are several reasons, the main being how your body releases insulin. Any time you eat, your body releases insulin in different phases. At the start of eating your body will begin to release insulin based of off previous meal intake. If previous meals were low carb, then it will release less insulin since it was primed to do so. The next phase is off of currently ingested food. If you are eating longer than an hour your body will continue to release more insulin into the blood stream. Limiting your carb-rich meal to one hour will not only cut back on the amount of food you might eat, but also uses these insulin mechanisms to your benefit.

With other low carb diets, you may be consuming less carbs in total over the day, but still having insulin in the blood stream far more regularly than if you limited meals to a total of 3-4 times a day and ideally spaced 3-6 hours apart. Not to mention with other low carb diets you can actually eat quite a lot of carbs at meals and still be considered “low carb.” Think of the CAD/CALP way of eating as “extreme low-carb” all day and then “regular carb” at your carb rich meal.

This may be why depending on a particular person’s metabolism one way of eating may work and another may not. One should find a way of eating that can be a lifestyle and not a short term solution. If you find that your particular way of eating is not satisfying, that you are always hungry, and that you think you have avoid certain foods or food groups in order to lose weight and that is not something you can conceive of doing the rest of your life, then you may want to consider trying CAD/CALP yourself to see if it works for your particular metabolism.

The diet in a nutshell with meal planning examples:

A low carb breakfast such as eggs and bacon, an omelet with spinach and cheese, cream cheese and lunch meat lettuce wraps.

For lunch, a large salad with your favorite salad dressing (should be 2gm of carbs per serving or less), and your choice of diced chicken, a hamburger pattie, deli meats, etc.

For an optional snack if needed: pepperoni and cheese sticks, a cabbage roll, a boiled egg, etc.

For dinner: Start with a large salad. Divide your plate into thirds and have 1/3 protein of your choice, 1/3 of another vegetable of your choice, and 1/3 of a carb of your choice (alcoholic beverage, fruit, rice, beans, ice cream, cake, bread, etc). You do not have to weigh or count calories. Just eyeball it and keep to the thirds balance. If you want seconds go back for a second serving of each in the same 1/3 portions and not for just more carbs to keep it all balanced. Consume it all within an hour. The original CAD diet was more vague about keeping the meal balanced and a lot of people interpreted that diet as a one hour carb binge. However some people can still eat a lot more carbs during this meal and lose weight. If you are not losing weight you may want to follow the balanced plan as outlined in the CALP book for better results.

You may also drink water and unsweetened coffee or tea as often as you wish. If you want cream in your coffee, you can do so once a day and should drink it within 15 minutes. Do not drink sugar free sodas or diet drinks outside of your carb meal. Even sugar free sweeteners have been found to cause the body to release insulin.

Read the books for the exact details of their diet plans and for more information on the list of acceptable foods such as proteins, vegetables, and condiments that have been studied and considered acceptable during the low carb meals for the best success.

Make It Work
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  #8   ^
Old Fri, Aug-02-13, 01:41
mardatha mardatha is offline
Senior Member
Posts: 159
 
Plan: CAD
Stats: 148/144/120 Female 5ft
BF:
Progress: 14%
Location: SCOTLAND
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Thanks for that I look on it as a day of dieting and one "proper" meal. But I find I can't eat as much as I used to, a small plate fills me up.
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  #9   ^
Old Sat, Aug-03-13, 22:16
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ziggy711 ziggy711 is offline
Senior Member
Posts: 217
 
Plan: CALP
Stats: 176/137/130 Female 5'1
BF:No idea
Progress: 85%
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Hi MIW,
I chanced into IF by just not being hungry on CALP (and then found out it was called IF in one of your responses to me!)

I drink about 4 cups of black coffee every morning and then switch to water. I've been drinking 80-100 oz. of water a day for over 3 months and it's totally a habit now.

I like to eat my RM starting somewhere between 1:00 and 3:00, if I eat it any earlier than that I get too hungry later in the evening and will have a CS. And I'm pretty ready to eat by 1:00! I've had to wait until 6 or 7 for a planned meal a few times and I will have a CM at lunch on those days.

I eat once a day on most days and never eat more than twice. I feel good! I have a serious sweet tooth and am so happy I get to eat real dessert every single day I had a very large piece of Trader Joe's Chocolate Ganache cake today and have an eclair and a piece of red velvet for tomorrow!

I balance all my RMs and it must help maintain my blood sugar, it's the only explanation as to why I am satisfied when I'm done with my RM and it takes no will power to not touch the desserts until tomorrow's RM. Cauliflower is a magical vegetable, I've been going through 3-4 heads a week. I get chicken roasters at Costco and last time got frozen salmon there too for my proteins. But for me it's all about getting to dessert! I was an on and off low-carber for 10 years and I am so glad I will never have another artificial, sugar-free "dessert" again! That's kind of off topic of IF here, but it's what makes it work for me
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  #10   ^
Old Sat, Aug-03-13, 22:24
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default

Amy you and I are sooo similar! Hahaha. I love this WOE and thank God every day for reading the Heller's books. Even though I experiment and am more than happy to eat a CM if I get hungry I too have just found over time I really don't need them most days and the RM only really works. I have been able to eat quite a bit of carbs daily and still lose so what's not to like about this WOE? I know it is for those of us with our super efficient fat storage metabolisms (ie hyperinsulinemics or insulin resistant folks) so I wouldn't expect those super lean folks who have to eat 10,000 calories all day long to be able to only eat once a day and be satisfied. We are just unique but I do think for most and "most" is the key word (I don't mean everyone with IR) but for most IR folks intermittent fasting and following the rules in CAD (the one hour carb meal time) really does work and should expect to see lack of hunger and weight loss even if super slow as some of the side benefits!

MIW
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  #11   ^
Old Sun, Aug-04-13, 03:02
mardatha mardatha is offline
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Posts: 159
 
Plan: CAD
Stats: 148/144/120 Female 5ft
BF:
Progress: 14%
Location: SCOTLAND
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My god ziggy - me too. I could happily live off desserts all the time and skip the main course. That's why I couldn't settle on a normal LC diet... far too much food and all of it horrible
I'm finding I drop down half a pound roughly every second day.
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  #12   ^
Old Sun, Aug-04-13, 09:30
ziggy711's Avatar
ziggy711 ziggy711 is offline
Senior Member
Posts: 217
 
Plan: CALP
Stats: 176/137/130 Female 5'1
BF:No idea
Progress: 85%
Default

You are doing great, Mardatha! I am losing .5 - 1.5 pounds a week and sometimes that seems slow to me, but really not at all since I don't feel like I'm dieting and feel better than ever! And eating dessert every day makes life so much more enjoyable
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  #13   ^
Old Mon, Aug-05-13, 17:59
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default

Today's RM:



stir fried top sirloin with red curry sauce

Large 4 C salad with 4 stalks celery and 1 whole avacado and ranch dsg

Large decaf iced mocha with 4-6 ounces of half and half

1 haagen-das ice cream bar

2 choc chip cookies

MIW
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  #14   ^
Old Fri, Aug-09-13, 10:40
makeitwork's Avatar
makeitwork makeitwork is offline
Senior Member
Posts: 610
 
Plan: One meal a day CAD style!
Stats: 235/212/140 Female 62
BF:
Progress: 24%
Location: Washington State
Default

Here are my meals for the last couple of day:

Yesterday I was at work so it was a "Large Lunch" day:

1 lrg ribeye steak
4 Cup salad with 3 TBSP ranch
2 choc chip cookies
3 macadamia nut caramel chocolate clusters (from Costco)
16 oz iced decaf mocha breve (made with half&half)

Today my weight was 216.6. I am bouncing from 215-216.6 lbs for last couple of weeks. At least I am maintaining!

Today I am doing a "Big Breakfast" might eat some protein/veggies later if I get hungry as this one was carb heavy and between 8-9am:

3 pc of regular sized wheat-white toast with butter one pc with homemade rasp. jelly

4 pc bacon

2 fried eggs

Large iced decaf mocha breve (made with about 3 oz half & half)

MIW
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  #15   ^
Old Fri, Aug-09-13, 10:47
mardatha mardatha is offline
Senior Member
Posts: 159
 
Plan: CAD
Stats: 148/144/120 Female 5ft
BF:
Progress: 14%
Location: SCOTLAND
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I had grilled chicken with courgettes, leek, turnip and onions. Then a tiny plate of stewed apples in cream. I will have an oatcake with butter for supper.
Weight sticking around the 145lbs
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