Xerogs Member

Ferrigno Freedom is another great series of transformation videos and Dante shares all the ups and downs plus good advice.

I've gotten a few comments lately. I went from 237lbs to 202lbs and one of my overweight friends mentioned I am getting to skinny even though I am considered overweight. I also get a lot of people saying "they can never give up added sugar blah blah blah" when I explain my way of eating. I still have about 20 or so pounds…

Dr. Cywes (The Carb Addiction Doc) is a good resource that helped me get to the root of my issues with junk food. Dr. Ken Berry and Dr. Shawn Baker have some good videos as well. I listen to the Low Carb MD podcast from time to time as well.

Good luck on your journey. There is a lot of helpful information on Dr. Berry and Dr. Cywes YouTube channels even if you don't go full carnivore.

When I went back to LCHF I just jumped right in, probably not the best option unless you have the "all or nothing" mindset. I cut out all ultraprocessed foods, added sugar, and starchy veg. Dr. Cywes "The Carb Addiction Doc" YouTube videos really helped me get to the root of why I went back to eating junk food after going…

I took a good look at the foods that stimulated my cravings and cut them out. I replaced them with more satiating options, this took some time but it was worth it. I try to eat a whole food as much as possible. I still have days where I didn't get enough sleep where I feel like crap but for the most part I feel a lot…

Weight loss is never linear it goes up and down and plateaus. What matters is the overall trend. January 21st I was 237lbs and at my last PCP appointment on May 20th I weighed in at 216. Since then I've gone down a few pounds and up a few but over all my trend is down. What is more significant is my BP normalized keeping…

16:8 two meals a day has always worked for me. The majority of my fasting time is when I am asleep so it makes things easier plus I've never been a big morning meal person. Some days I will go OMAD if I'm not hungry until later in the afternoon. I will break fast around 11AM and try to have my last meal before 6PM on work…

Ultra processed foods contain a lot of sodium so its worth cutting back or eliminating those. Also keep an eye on soft drinks they contain a lot of sodium and added sugar. In February I had elevated blood pressure and what helped me reduce it was losing weight and switching to LCHF diet. I've actually had to add in salt…

I was told I had pre-diabetes and high blood pressure (BP) after a Doctor's visit in Feb. She wanted to put me on meds for the BP. My BP has always been normal but my blood glucose was always a bit wonky. So instead of going on medications I decided to go low carb high fat (LCHF), exercise more, and lose weight. I will…

I've been married for 19.5 years and dated my wife 1.5 years before that. We were long distance for a number of months during our dating period as well so that made things interesting in the beginning. One thing I can definitely say is we've both changed quite a bit through the ups and downs of life. Marriages evolve and…

The Carb Addiction Doc on YouTube recently had a video in regards to medication. Dr. Cywes is a good resource and worth checking out. I am not carnivore but a lot of the principles he talks about in regards to carb addiction are very helpful. Here is a link to the video where he talks about meds.…

I made a conscious choice to change and just stick to it. I found out what the foods I was eating before were doing to my body and what I needed to eat to repair the damage I had done. I had to find a way of eating that was sustainable and life long. I really got to the root of why I was over eating. I've eliminated ultra…

How much are you working out and are you doing muscle building activities? I know when I exercise more and start lifting my weight loss will plateau for quite a while. I definitely notice my body changing and clothes fitting better during that time. Plus working out causes some inflammation and water retention but in my…

Do you have set calorie goals for each meal? You can set calorie targets for each meal out of your total daily calories so you can have a percentage of calories for breakfast, lunch, snacks, and dinner. Its more like a guide so you aren't going overboard in terms of calories for each section. I don't eat breakfast for the…

I know how you feel. I have friends that do the same thing but even though they look fit they are not. It's OK to be alone and concentrate on your own goals. Everyone is different. People yo yo on diets because they follow some plan for a limited time until they hit some goal and then go back to eating and drinking the way…

Just like I had to get to the root of over eating you probably need to get at the root of why you hate eating. Why do you hate eating? Beyond the physical act so to speak since we all have to eat to survive. I really had to take a hard look at why I over eat and why I would fall back into junk food junkie patterns. It was…

Weight loss is never linear. I started last month at 219.8lb and so far this month I am at 216.2lb but in-between that month and a half my weight was over 220lb and it teeter totters as it trends down over time. So over the next couple of weeks I expect to see ~215lbs but it will probably jump up over 217lbs on some days…

I forgot to mention this in my post but when I was a lot heavier and experiencing joint pain on a regular basis I started taking Turmeric with BioPerine and it did help alleviate inflammation. It helped our dogs as well when they were recovering from knee surgery and later in life. It's not like taking a pain killer so…

It's something that I have to remind myself of from time to time by my current WoE isn't a diet since "diet" equates something short term in my head. I have lists of things I don't eat from a health perspective but along the way I've tried a lot of new things. I've like some and others meh... One thing that really helps me…

I really can't say how much sugar you are eating but it always helps to try to cut out added sugars especially in liquid form. Pay attention to your nutrition labels. Also work on dealing with the binge eating it will derail your progress (been there done that). How big are the bottles of water you are drinking? In the…

Get into a sleep routine. Go to bed about the same time and wake up around the same time. Reduce blue light exposure by turning off phone and TV. Try to keep your room as dark and cool as possible. I run a fan and air purifier that generate white noise which helps as well. Don't drink a lot of water right before bed or it…

There is a wide range of processing from very little to ultra processed. A person needs to evaluate each food in terms of what works for them and is sustainable. There is a huge difference between flash freezing broccoli straight from the farm and what goes into making an oreo cookie and what nutritional value each brings…

What worked for me was consciously carving out space in my day for myself and then reminding myself if I am running on empty all the time its not tenable for the long term. It also helps when I defend my boundaries in terms of work and family. If I feel better then I will be better for them as well. I've been making it a…

I really don't snack that often but if I am hungry I usually grab a serving of some type of nut. Macadamias tend to be the most filling. I just have to be mindful not to over eat since they can be high calorie. Everyone is different when it comes to LCHF approach so you have to do what works for you. The Carb Addiction Doc…

I don't consider myself vegan at all but I do eat a lot of low carb plant based meals. I really just try to stay away from ultra processed foods, wheat, and sugar. When I was doing just regular keto many years ago it was easy to stick to 20g of carbs per day but being plant based I try to stick to less than 50g net carbs…

For me weight loss has never been linear it always fluctuates and it can take months. So I keep track of things on a long term trend and don't focus on the scale so much. In general its more about how I am feeling and if my energy levels are higher than before. Also I can see changes in how my clothes fit now compared to a…

My wife hikes a great deal and she likes the peanut based Cliff bars. I don't really eat protein bars anymore but I used to like Raw Rev Glo low carb options and Nugo Slim bars. These days I stick to a handful of nuts or hard boiled eggs and cheese to keep me on track.

Under the exercise tab in MFP there are different options for walking. Mine changes depending on the type of walk. If I am walking the dogs it tends to be moderate because they like to stop and sniff the "news" and do their business. If I am walking around the park by myself its usually brisk or very brisk and a treadmill…

I don't have any issues with sleep with a LCHF WoE since it takes away my acid reflux. That being said before I went back to a LCHF WoE I had to change what I ate and when I ate or it would keep me awake. I've always taken Doctor's Best Magnesium and Tumeric with BioPerine before bed which seems to help as well. Now the…