I've not really been following DDF for awhile now. I did start crossfit in mid Jul and have lost weight. I was regaining while trying to lose on DDF and since crossfit, I'm down 9.6 lbs so at a new low for me at 194.4. A week ago I started with a nutritionist who is also a crossfitter and was told I wasn't eating enough. So I've bumped up my protein and she insists on increasing carbs. I've gone from 20 or less in carbs to 65g at the moment. I'm losing a bit now, so maybe I was starving myself? Anyway, still believe in Marty and his plan...just taking a break for a bit and trying something new. I love the exercise and sleep so much better. later.......d

That sound great..glad CrossFit is working for you. :thup: I can't see myself at 71 doing it but admire anyone who can!

Neither Marty or Ted Naiman are low carb the way most here would define it. I actually aim for 70g net carbs but often fall short of that…it hard after being VLC for so long to embrace the really carby foods. Black beans and potatoes are about as wild as I get.

I loosely followed what Dr Naiman has in the PE Diet book. Protein 145g for me at 5’9”. Both fat and carbs end up about 50-70g.




In addition to all those Insulin Resistance articles in post #447. Another new one explain in what Insulin does:

Insulin is NOT Making You Fat (and Here’s Why)

https://optimisingnutrition.com/ins...fat/#more-36849

[QUOTE=JEY100]That sound great..glad CrossFit is working for you. :thup: I can't see myself at 71 doing it but admire anyone who can!

I'm 68 and been a computer nerd couch potato most of my adult life. I knew I had to do something as I could barely make it up the stairs. One gym here was offering a "Reborn" class, for those that are challenged, very sedentary, etc...and that's where I began, 3 times a week. Three weeks ago i began attending a normal class and found I could hold my own. They still modify my exercise as compared to the young folks but I'm now RUNNING! Me, running...never thought I'd get this far. So now I'm working out Mon thru Fri with an occasional Saturday morning.

The macros prescribed to me were 135g protein, 125g carbs and 48g fat. I end up over 100g protein, 40g or so of carbs and well under the 48g of fat. I'm losing consistently now where I wasn't before.

I have Dr Naiman's book and may revisit that if time permits today. Maybe I've been doing DDF all wrong?

My A1C before the gym was 4.7, so BG has not seemed to be an issue for me. I'm do for my annual soon, I think. Wonder what it will be now?

Thanks for your comments. I always find them helpful.

The PE diet is half off, Optimising Nutrition has a sale on all three programs…forever…LifeTime membership. This is what I bought two years ago to make maintaining my weight loss easy.

Hi, I've signed up for the January 7 class and I've been playing with the app and testing blood sugar. It's kind of fun to gameify the numbers and see how I react to foods and the timing of eating. I've been posting all the boring numbers in my journal. :)

Beth

Great idea, I played around with the old DDF Spreadsheet for a few months before really committed to the plans. Many of the members of DDF come from a failed keto/VLC approach so many of us have frustratingly high Waking BG, but now we know why. My waking is usually 100-110, then just to throw me off course, this morning was 93 :q:! Everyone is trying to improve their own numbers...it does not matter if you start as a T2 diabetic near 200 or an elite athletes in the 70s. That Protein First technique really does work.

You may have already done this, but join the Free Optimizing Nutrition Community. That's where all the courses are run, and it takes a while to get use to a set-up that is not Facebook (or at least it took ME a while!) to find my way through the groups. It is an interesting community of people! I am a host/moderator in all three programs and happy to help you.
PS: I go by my FB name there too, Julia Young

I am there. I just posted that I was from Maine in the Where in the World do you call home thread.

Thanks,

Beth

Great, I see it…know who you are now.


To others who want to learn more about the Data Driven Challenge. Tons to read about blood glucose, eating to satiety, insulin, all in the links: https://optimisingnutrition.com/dat...nge/#more-30318

Anyone can try the APP for free now, many improvements since starting as an excel spreadsheet . https://app.datadrivenfasting.com/

Part of a New Year email from Marty Kendall about Saiety:



https://optimisingnutrition.com/sat...ith-less-hunger

The Big Fat Keto Lies book has been just been added to the Kindle store. The price is only $2.99 the lowest allowed by whatever service he used.
The Kindle reformatting pushed it from 300 to 400 pages, but the charts and graphs have been updated, and now easier to read for my old eyes. You can still get the book with some memberships from the community, but if someone wants just the book, such a deal!

If anyone here has used the information in the book, I’m sure Marty would appreciate customer reviews. They can be a sentence or two with a star rating that will improve the starting level. I bought a new copy so my review will show as a verified purchaser, but including that read earlier edition is fine.

https://www.amazon.com/Big-Fat-Keto...k/dp/B0BRL6TBMF

Thanks! I discovered it is free on Kindle Unlimited, too. Which is how I'm reading it. At the rate I read, it's a fine budget management tool :) And I will leave a review, because that is important for all authors.

Also wanted to thank JEY for her work with the program and getting the word out. While I haven't done the program, it helped me immensely in tweaking my customized Wahls Protocol along the lines Marty explains. Upping my protein worked great for me in my ongoing recovery program.

Which is why I'll put in a little pitch for joining any service which gives you so many chances to try out their ideas and different ways of committing to the plan. If, like JEY, I had gotten dramatic results from knowing the program so well, I would consider such support to be highly valuable.

Especially since such help can make things easier, and lower stress.

Aww, WearBear thank you so much! Upping the protein is magic for many different eating plans.
And for women who have gained weight approaching menopause!

https://forum.lowcarber.org/showthr...567#post9440567

Marty has recipes and articles for about 30 diet goals, Including Immunity, with a free abridged recipe book. https://optimisingnutrition.com/foo...ity/#more-18431. And a brand new AutoImmune Paleo intro and recipes book. In ON community, Recipe Book section, last on list.

All 30 recipe books now show 3 free samples, so you can see the nutrition in 90 recipes if somewhat diet agnostic.
For generic good nutrition, There are the Nutrient Dense Meals, https://optimisingnutrition.com/nut...ls-and-recipes/.

All of the DDF course (over 200 pages) is free on the community.
https://members.optimisingnutrition...6296199/content

As WearBear noted and uses the tips, you can join the community for free, https://members.optimisingnutrition...m_source=manual
(Robb Wolf and Gin Stephens, author of #1 Kindle, Fast, Feast Repeat, charge $30 month)

Thanks for great tip about Kindle Unlimited! I have used it a few times on free trial, but then drop it. If you do that all the books and highlights or notes you took disappear. Why I needed to spring for this one. It is #17 in Weight Loss Diets this morning… Amazon rankings are a mystery. :q: :q:
It didn’t even have the editorial and customer reviews a few days ago, but the title is eye-catching.

Hello there. I've been using the old spreadsheet. Not sure if I'm ready to commit to the apps. So confusing. I love to see that green color appear, so satisfying! But does anyone know, what do all these other colors mean?!

I've got White, Red, Pink (different shades of pink), light blue, dark blue......
What?

If you are only interested in DDF, and not tracking your food on Cronometer, it’s one simple app that functions like the spreadsheet you have now. It’s free plus it gives you access to the community on Mighty Networks.

Was this some type of memory test for me?? LOL. I only saved one blank copy of the DDF spreadsheet on Numbers, so I don’t even have a sample to look at. I’ve also cleaned out the many previous additions of the .pdf of manual and only have the latest one….

But as I remember they were the colors of Traffic signals. The green (or blue in your case). meant good in various levels/shades of green as it got better. The red you’re headed in the wrong way, pink not as bad, yellow was caution or neutral. The latest number entered is compared against your baseline number, (or average) which was in a row along the top before the first date entries.

Sorry best I can remember now…maybe look back to around the beginning of 2021 in this thread…possibly this question was answered before the spreadsheet was abandoned?

:lol: I know I'm so behind the times! Old school works best for me. My hubby says "technologically challenged"

Mojolissa…this is not for you Requires 2 apps! :lol:

But if anyone wants to track their food on Cronometer for one month, learn the Macros of what they are currently eating, and how to change them to meet your own goals, be that weight loss or therapeutic keto, the Macro Masterclass is great.

This class is easy….only looking at 3 Macros. The Micronutrients are separate class now, much better in this shorter class than when they were together…that was overwhelming :wave:

On the other hand, I really like the two classes combined and was not overwhelmed. That's probably because I came into it knowing how to use Cronometer and knowing a lot about macros and micros since I had been focused on eating optimal nutrients for a long time. I was so glad when Marty finally offered a class on the subject. Until he came along no on else seemed much interest in the nutrient quality of what people ate. The focus always seemed to be almost exclusively weight loss and sometimes blood sugar (eg Dr Bernstein) Marty really married the issues that seemed most important to me, weight loss, blood sugar regulation and nutrient quality. I highly recommend his courses.

You're right. I was new to Cronometer, and it took me 6 weeks just to "get" my nutrients based on a 2,000 cal/day basis, filling the "buckets" and then moving on to the next nutrients. I don’t love simple food macro tracking, so 6 weeks was an eternity for me to do both. :lol: much better now…repetition has helped. I also highly recommend all the classes and doing them in order works well now.


EDIT, Correction. Both Cronometer and Nutrient Optimiser have Web versions. You can do the Classes using a desktop.

Marty Kendall has been writing multiple articles about basic misunderstandings of the role of insulin. New today, "Does Protein Spike Insulin?, and Does it Even Matter?”



For me, getting below a BMI of 26-28, and well under 25, made a noticeable difference. Using 1g Protein per pound ideal body weight was about 40%+ Protein. The Protein and Satiety graph visually shows how more protein leads to more Satiety, Eating fewer Calories and Losing Weight without Hunger.


Also,
Insulin is NOT making you fat.
https://optimisingnutrition.com/doe...n-make-you-fat/.

And,
What does Insulin Do in Your Body
https://optimisingnutrition.com/wha...do-in-your-body

For 2023, and the MacroNutrient class that’s starts on Saturday, Marty Kendall is updating or adding new articles on Macros and Protein. There has been loads of controversy on Satiety, Protein Percent on Twitter too.
New articles on blog today:

https://optimisingnutrition.com/nutrition-blog/

Marty gets out his data to reply:

Calculating Your Target Macros: A Data-Driven Approach
https://optimisingnutrition.com/cal...-target-macros/

This is good information, Janet, and Marty seems to respond to any confusion or controversies at just the right time. While I've read this information, it's important for people to understand that protein is really the primary dietary fulcrum in that quantity of protein consumed has everything to do with satiety, ability to lose or gain weight, and ultimately metabolic and physical health. Between Naiman and Kendall combined with some timely research by others, it's clear about the role protein plays. Combining this knowledge with the understanding of protein types and the bio-availability of various protein sources, one can successfully achieve improved weight and overall health. That's why I call protein the fulcrum macro.

The Optimal Blood Sugar for Weight Loss and Fat Burning
 

The Optimal Blood Sugar for Weight Loss and Fat Burning



Excellent new update to this DDF and BG article:

https://optimisingnutrition.com/blo...nd-fat-burning/




What Makes Data Driven Fasting Different?


https://optimisingnutrition.com/wha...ting-different/

You can grab the Free DDF Book (over 200 pages) and jump into DDF 101 course at https://www.datadrivenfasting.com/book

Or the next DDF Challenge starts in 10 days, Feb 25th. Before the Macros class is completed but the DDF courses are popular, and there will be 7 courses this year, some overlapping.

Many of the good book reviews for Big Fat Keto Lies are written by people who have enjoyed tremendous success with DDF.
Only $2.99 as a Kindle e-book! Free with Kindle Unlimited.

https://www.amazon.com/Big-Fat-Keto.../dp/B0BRL6TBMF/


Still on the blog and included in some packages, but Kindle allows for annotations, sharing, etc.

Keto Lie #7: Fasting for Longer is Better

https://optimisingnutrition.com/ket...ter/#more-21934

It's all about Satiety this weekend!

The Low-carb Denver conference started yesterday.
https://lowcarbconferences.com
Theme is "Where is Nutrition Headed?"

Yesterday, Dr. Eenfeldt explained how satiety per calorie will work with their LC/Keto/Higher Protein plans [Heard my story was flashed on the big screen as a high protein success :lol:]

Marty posted the new, updated Mother of All Satiety Indexes on his blog.
He will be speaking Sunday.

The Food Satiety Index Score (Updated 2023)
https://optimisingnutrition.com/satiety-index/




And One Nutrient Density and Satiety Chart to Rule Them All
https://optimisingnutrition.com/one...-rule-them-all/

I just started a round of DDF. It is difficult not to snack before bedtime!

If you joined yesterday's Challenge, you have at least three days to eat whenever you want…enjoy it! [I found you on course members now]

During baseline, when you feel hungry for a snack or even have a beverage with calories, take your BG before. If you want to check your reaction to that snack food, take BG after. Get as many pre-meal/snack BG as you want, point now is getting in touch with your hunger signals (many extended fasters have lost that).

How to Stop Late Night Snacking is not until Day 11 :wave:

Good luck! Getting my satiety signals lets me stop eating hours before bedtime. May it become effortless!

This fascinating article explains Satiety data from another somewhat less complex statistical method than the Multi Variate Analysis, the Principal Component Analysis.

The Key Ingredients to Feel Full and Fueled: The Principal Components of Satiety and Nutrition

Summary:




Moving beyond the the most components of Satiety, Protein and Fiber, there is a good explanation of why Potassium ( from green vegetables, not supplements!) also contributes to Satiety, that controls Hunger, so you can eat less.

I have mentioned before that Marty Kendall has created a platform for an interesting, very international, community including members with decades long obesity and Diabetes to medical doctors and to an "evolutionary biologist at the Max Planck Institute and an active member of our Optimising Nutrition Community, who ran this PCAnalysis”

So net down, prioritize protein, and eat it with greens vegetables!

https://optimisingnutrition.com/pri...nts/#more-40233

If a Principal Component Analysis is not your jam, most people start with a DDF Challenge. No need to track food if you do not want to. You could use one of the simple memes from Dr Ted Naiman, this one https://forum.lowcarber.org/showpos...6&postcount=335. or earlier ones in that thread.

The next challenge starts April 8th.

I'm going to start a new round on 4/4. I think the last round was a washout due to lack of practice. Hopefully this time I can do better.

Great that you are joining again, Nancy. I pick up something every time! One tip is to participate in the course discussions, re-read the Daily Lessons, and even though not required, consider food choices…prioritize protein in first meal, etc. that you know, but sometimes it takes seeing what another member is eating that helps it click.

Awesome results from the February class ranked by lower waking and pre-meal BG, fat and weight loss, summary: Data-Driven Fasting Challenge – February 2023 Results March 30, 2023 by Marty Kendall

https://optimisingnutrition.com/ddf-21-results/