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Reply  Back to story:  A Decade on Low Carb…How I finally reached goal
 
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  #16   ^
Old Sat, Jan-15-22, 12:49
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Hi Bangle, thanks for your kind words. It only took me ten years to realize that strict LC was not working for me anymore. I was trying "to keto harder", to 20g TC or ZeroCarb, until that lever broke (see https://forum.lowcarber.org/showpos...7&postcount=221 ). My story and recent comment has more info on the moderate LC changes I made. You can also keep it simple and eat following The P:E Diet graphic; that food list pulls all the levers. It increases protein and high fiber vegetables and reduces non-fiber carbs and fats. Happy to answer any questions.

Both Dr Naiman's and Marty Kendall's programs boil down to Satiety per Calorie. "Eating Fat to Satiety" does not work if too many calories come along for the ride. In fact, Satiety per Calorie will be Ted's next book. https://forum.lowcarber.org/showpos...7&postcount=218

Snack on Sugar-snap peas and baby carrots or pork rinds? About 100 calories of the veggies will fill me up. 500 calories of pork rinds provide no satiety because they are so dehydrated.

Need a protein snack? Compare 0% yogurt with some protein powder vs pepperoni chips dipped in ranch dressing. A mere 2oz pepperoni and 1T dressing is 450 calories, only 10g protein. Or this crazy nutrient dense Protein Flan vs SFJello? Jello has no calories but negative satiety too. https://optimisingnutrition.com/ket...lan/#more-16451

Not that I count calories, but I am now eating fewer calories because I increased the protein percentage, fiber grams, and micronutrient rich foods, while lowering fats. What you eat determines how much you eat.

Last edited by JEY100 : Fri, Feb-04-22 at 03:41.
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  #17   ^
Old Thu, Feb-03-22, 06:24
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Update at 18 months using Dr Ted Naiman’s The P:E diet and Marty Kendall's Data Driven Fasting and Optimising Nutrition. Also 11 1/2 years on a low/now more moderate carb diet.

Starting in early November when there was a pause in programs, Marty Kendall added a Thanksgiving "hack" to the last DDF program. Eat what we wanted; testing blood glucose before and after meals, (all in the name of science!) After being very LC, aka "keto", for so many years, I had already regained considerable metabolic flexibility over these 18 months. I tested small servings of potato, black beans, bread, desserts, wine, with modest increases in post meal glucose. In the past two months, I also continued to eat more protein, more vegetables, less fat than on very low carb/keto, and I usually ate within a 6-8 hour window.

There is some red on the weight loss chart, gaining and losing 5 lbs with the two months of celebration meals. But by Optimising Nutrition and Satiety prioritizing protein, I'm back at my lowest weight, 149 lbs., in 40 years. I also took a break from strength exercises with the increased virus cases, but am back at it - lifting the same weight. With optimal nutrition, I can maintain a 22 BMI for the rest of my life.




Last edited by JEY100 : Sun, Feb-27-22 at 18:25.
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  #18   ^
Old Sun, Feb-27-22, 18:37
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Marty Kendall has posted today his analysis of my 18 months with Data-Driven Fasting. This goes into using DDF long-term, my history of waking and pre-meal blood glucose, more of the charts and data used, not just the foods.

https://optimisingnutrition.com/jul...driven-fasting/

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  #19   ^
Old Wed, Mar-09-22, 16:45
adnil53's Avatar
adnil53 adnil53 is offline
Senior Member
Posts: 3,260
 
Plan: Healthy Keto (TM)
Stats: 203/186/140 Female 5' 3"
BF:75%/5%/25%
Progress: 27%
Location: Northern California
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I just read your success story... it is very informative and uplifting. I too am older, 68. I am exploring different nutrients that I may be lacking and have come upon several and will add them next month. I won't increase my protein because of stage 3 kidney disease. I can't take the chance. But I am getting plenty of protein. And all the studies I have read say that high protein does not 'cause' kidney failure. But if the kidneys are already damaged the kidneys have a hard time processing protein and it puts more stress on them.

I hope you continue to stay healthy and maintain your weight. It gives hope that it can be done. 😊
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  #20   ^
Old Thu, Mar-10-22, 04:27
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Quote:
Originally Posted by adnil53
I just read your success story... it is very informative and uplifting. I too am older, 68. I am exploring different nutrients that I may be lacking and have come upon several and will add them next month. I won't increase my protein because of stage 3 kidney disease. I can't take the chance. But I am getting plenty of protein. And all the studies I have read say that high protein does not 'cause' kidney failure. But if the kidneys are already damaged the kidneys have a hard time processing protein and it puts more stress on them.

I hope you continue to stay healthy and maintain your weight. It gives hope that it can be done. 😊


A great way to explore the nutrients you may be lacking is to take this free 7 day Nutrient Clarity Challenge.
https://app.nutrientoptimiser.com/optin1587482063307

It takes account your health challenges and everything you currently eat (you do have to track your food for a week) and makes recommendations for foods to add. This guides you to eliminate expensive and often useless supplements and replace/add healthy foods. For example, I now eat more small canned fish for Omega 3 and calcium…no need for fish oil supplements that are often rancid or calcium which without co-factors may end up in the wrong place. I did this 7 days of food tracking before I started DDF so I eased into Optimising Nutrition just by eating more fiberous vegetables, more fermented dairy, more fish and poultry while cutting back on cheese and added fats.

The free Data Driven Fasting book (now 186 pages!) also answers about every question about timing eating based on your own Blood glucose. The two common root causes of kidney disease are high blood glucose/diabetes and high blood pressure, and fasting combined with a low carb diet may help. Without adding Protein you may be able to find a fasting schedule best suited to your body. https://optimisingnutrition.com/. The articles on the blog from the Big Fat Keto Lies book are helpful as well. https://optimisingnutrition.com/big...s-introduction/

All the best,

Last edited by JEY100 : Thu, Mar-10-22 at 05:50.
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  #21   ^
Old Tue, Mar-29-22, 08:13
Beebsbert Beebsbert is offline
Senior Member
Posts: 107
 
Plan: DDF
Stats: 220/147/155 Female 5'3"
BF:
Progress: 112%
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Hey Jey100! Congratulations on your success!! You look great and I imagine feel great too. I'm totally inspired to check out all your resources. Thanks for posting!

Editing to add - You may have answered these elsewhere, so pardon me if so. Where did you get a glucometer? Which one do you use? Did you need a prescription for it?
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  #22   ^
Old Sun, Apr-03-22, 08:08
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Hey Beebsbert, Thank you for the compliment….I hope you have found your way through all the links, there are three separate programs. All the information is there, including everything you ever wanted to know about glucose in the Free 194 page manual, easiest to start with the Data Driven Fasting program. Read one simple daily lesson for each of 30 days about using your glucose monitor as a "fuel gauge" Although what you eat eventually becomes part of the program, I started by simply eating the foods on Dr Naiman's P:E diet graphic, or you can learn DDF with whatever your current diet belief is with no changes at all until your own BG would indicate a better path.

EDIT ADD: The entire 194 page manual has been posted to the ON website blog, in 10 parts, on April 4, 2022. Can read all about glucose on-line too:
https://optimisingnutrition.com/get...2-2/#more-23095

Adnil53: Part of the switch to a new platform, Marty is updating most old articles and putting all the vitamin and mineral advice into a Nutrient Density series. Today's is a huge update on Magnesium, a mineral often lacking in Keto diets: https://optimisingnutrition.com/mag...ide/#more-18579 use search box to find information on all the nutrients tracked.

All the classes, material and discussion, now happen on the private community run by Mighty Networks, but Marty has also kept three public Facebook Groups for new people who would rather use that. He just re-posted an hour introduction Video there, which I had forgotten about , but is a great introduction to DDF, more info about why he does this, success stories (including moi ), how it works, etc. Good one to watch before the class starts Saturday.

Data-Driven Fasting: How to Lose Weight and Reverse Type 2 Diabetes Without Tracking Your Food

YouTube: https://youtu.be/CkE1_QwJJVI

Blog article: https://optimisingnutrition.com/dat...ing/#more-19703

Latest update for me, a DDF session ended today. About half way through I was thrown off-course by a "suspicious area" on an MRI..stress was raising my BG and it's easy for me handle that with wine and carbs. About 4 days ago, after more tests, that problem area was given a clear report. This morning I was only 1.2 pounds above start weight and at a waking BG lowest seen this month. If I fall off track purposely, or not, the lessons from "hunger training" and eating nutritious food, all the habit change/behavior lessons that are built into how and when I eat, acknowledging real hunger from a craving, etc. are on auto-pilot. I had put on a few pounds, now mostly gone, with a better food choices and using my BG to time eating. I do not do OMAD though, I’ll always prioritize getting in enough protein over the fasting.

I read The Good Gut after hearing Dr. Sonnnenburg on The Huberman Lab podcast. Even when stressed I ate a lot of vegetables with fiber and fermented yogurt/cottage cheese. I wonder now if part of the feeling better and losing weight results from these programs, in addition to increased micronutrients, has been an improved microbiome. I did not take "probiotics" but definitely improved my food choices according to his studies. I want to read Dr Davis's new book on The Super Gut.

Last edited by JEY100 : Thu, Apr-07-22 at 14:06.
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  #23   ^
Old Sun, Apr-10-22, 12:19
deirdra's Avatar
deirdra deirdra is offline
Senior Member
Posts: 4,201
 
Plan: vLC/GF,CF,SF
Stats: 197/136/150 Female 66 inches
BF:
Progress: 130%
Location: Alberta
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Janet, How "moderate" are your carbs now, total & net? Are they still 'low' (<125g total) in the minds of mainstream nutritionists or 'moderate' compared to what LCHFers (<50g) tend to eat?
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  #24   ^
Old Sun, Apr-10-22, 14:18
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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According to Cronometer, my January DDF goal was 55g net carbs, but I only hit 45g net, 60 total carbs for that month. I still think like a low carber make a big stir-fry with yellow and orange carrots and think it is loaded with carbs and fiber, but then turns out not to be that much after all. I still mostly focus on the protein which has helped control hunger and lead to weight loss. Percentage wise, it was 46% protein, 19% carbs, 33% fat. I need to seriously look at my lists of foods to find more carbs and fiber…an odd goal on a low carb forum

Last edited by JEY100 : Sun, Apr-10-22 at 14:56.
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  #25   ^
Old Fri, May-13-22, 03:26
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 12,195
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/27%/25%
Progress: 134%
Location: NC
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Great interview from the Metabolic Health Summit with Dr Eenfeldt and Dr. Naiman about their planned tweaks to the DietDoctor Low Carb programs.
https://www.dietdoctor.com/diet-doc...-satiety-eating

I have been using a low carb diet for almost 12 years, and started following Dr Eenfeldt after AHS 2011. This interview on Satiety per Calorie and Nutrient Density explains DietDoctor's best improvement yet to low carb plans. I had tried every variety of keto, paleo, fasting and lost/regained half way to my goals, but I was not eating enough lean protein and fibrous, nutrient dense vegetables.

Two years ago I started using Dr Naiman's 1g protein per pound ideal weight guideline and Marty Kendall's Optimising Nutrition and Data Driven Eating programs. I soon reached and now easily maintain a 22 BMI, a 75 pound loss from my highest weight. My health improved by "eating much better”, more often, yet with fewer calories… all at age 71. Nutrient density works with any diet belief system.

"The best-kept weight-loss secret is simple: If you want to lose fat, you need to control your appetite by finding a way to get more nutrients per calorie from the food you consume!”

5/22/22 - ADDED Results of latest DDF challenge, my photo is included as a long-term success story. Maintaining easily…never thought I would ever say that! https://optimisingnutrition.com/dat...lts/#more-31480




Last edited by JEY100 : Mon, May-23-22 at 04:28.
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  #26   ^
Old Fri, May-13-22, 07:09
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 7,316
 
Plan: HP/LKcal (Q2-22)
Stats: 168/102/82 Male 182cm
BF:
Progress: 77%
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Lookin' Great!

Thanks for all you do on this site and elsewhere. You're a real GEM J!
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