Yo-Yo Diets…Are They That Bad?

It is a well know fact that most of us who are successful at losing weight, at some point put it back on again, and then some.  Then, we lose the weight again and put it on again and again and again.  We all know this is yo-yo dieting but how does this affect me and my efforts to keep the weight off?  The answer is simple…every time you lose weight and then put it on again, you may be the same weight as when you started but you are a little “fatter”.

  • Let’s say you weigh 200 lbs and you lose 50 pounds.  The 50 lbs lost is NOT ALL FAT.  Some is water, muscle etc.  So let’s say 40 lbs of that weight loss is fat, 5 lbs was muscle (usually because you don’t eat enough if you are following a low calorie diet)and 5 lbs was water.
  • Now, you gain back 50 lbs.  BUT you gain 50 lbs of fat.  You don’t gain muscle back unless you work out.  So you are actually an additional 10 lbs “fatter” even though you are still back to 200 lbs.
  • The more times you do this the fatter you get.  This is why people often say “I used to be able to lose weight fairly easily and now it is so much harder”.  You multiply the number of fat cells AND you make your fat cells fatter.

So how can I avoid this?  Stop dieting!!!  Diets don’t work!  Now, don’t get me wrong.  You should know by now I am an advocate of following a very low carb lifestyle, but the key word here is LIFESTYLE.  It is your way of life.  It is being aware of how many carbs you are eating and make alternate choices that are lower carb version.  It’s using lettuce for a hamburger bun or making the low carb/gluten free almond buns that I have posted earlier.  I have made these buns so many times and it literally takes me 5 minutes to make and 20-30 minutes to bake.  I will actually bring one of these buns if I am going to a restaurant and want a hamburger.  I tell my waitress that I am gluten intolerant but luckily I have my own bun :-).

If you are new to my blog, scroll down to find the RULES to following a low carb lifestyle if you want to lose weight or if you want to maintain your weight and just stay healthy.  I promise you will lose all of your sugar cravings and you will feel so much more energy.  Isn’t that worth it?

Glycemic Index Foods

Great information!

Buckwheat for your health

In my earlier post, i talked about the how glycemic index (GI) affects weight loss. Here is a more detailed explanation of what it’s about.

Glycemic Index

GI is the ranking of carbohydrates on a scale of 0-100 according to the extent they raise blood sugar levels after consumption of food that contains carbohydrates.

High GI means that the carbohydrates in food breaks down quickly and thus releases the glucose into the blood quicker. Low GI means the opposite; slow digestion and slower release of glucose into the blood stream. Diets that are low GI have shown to improve both glucose and lipid levels in people with diabetes and aids in weigh loss because it helps to control appetite.

  • High GI: 70 and above (Whole wheat bread, corn flakes, watermelon, potato)
  • Medium GI: 56 to 69 (Pumpkin, honey, popcorn, pineapple)
  • Low GI: 55 and below (Chocolate, soy milk, carrots, apple)

Glycemic Index Chart

Should I eat a low…

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Time is running out for my friend.

We are sitting at lunch when she casually mentions that she and her husband are thinking of “starting a family.”  What she means is that her biological clock has begun its countdown and she is considering the prospect of motherhood.

“We’re taking a survey,” she says, half jokingly. “Do you think I should have a baby?”

“It will change your life,” I say carefully.

“I know,” she says. “No more sleeping in on Saturdays, no more spontaneous vacations…”

But that is not what I mean at all.

I look at my friend, trying to decide what to tell her.  I want her to know what she will never learn in childbirth classes.  I want to tell her that the physical wounds of childbirth heal, but that becoming a mother will leave her with an emotional wound so raw that she will be forever vulnerable.

I consider warning her that she will never read a newspaper again without asking “What if that had been my child?”  That every plane crash, every fire will haunt her.  That when she sees pictures of starving children, she will look at the mothers and wonder if anything could be worse than watching your child die.

I look at her carefully manicured nails and stylish suit and think she should know that no matter how sophisticated she is, becoming a mother will immediately reduce her to the primitive level.  That a slightly urgent call of “Mom!” will cause her to drop her best crystal without a moment’s hesitation.

I feel I should warn her that no matter how many years she has invested in her career, she will be professionally derailed by motherhood.  She might successfully arrange for child care, but one day she will be waiting to go into an important business meeting, and she will think about her baby’s sweet smell.  She will have to use every ounce of discipline to keep from running home, just to make sure he is all right.

I want my friend to know that everyday routine decisions will no longer be routine.  That a visit to McDonald’s and a five year old boy’s desire to go to the men’s room rather than the women’s room will become a major dilemma.  That right there, in the midst of clattering trays and screaming children, issues of independence and gender identity will be weighed against the prospect that danger may be lurking in the rest room.

I want her to know that however decisive she may be at the office, she will second-guess herself constantly as a mother.  Looking at my attractive friend, I want to assure her that eventually she will shed the pounds of pregnancy, but will never feel the same about herself.  That her life, now so important, will be of less value to her once she has a child.  That she would give it up in a moment to save her offspring, but will also begin to hope for more years, not so much to accomplish her own dreams, but to watch her child accomplish his.

I want her to know that a cesarean scar or stretch marks will become badges of honor.

My friend’s relationship with her husband will change, but not in the ways she thinks.  I wish she could understand how much more you can love a man who is always careful to powder the baby or who never hesitates to play with his son.  I think she should know that she will fall in love with her husband again for reasons she would never have imagined.

I wish my modern friend could sense the bond she will feel with other women throughout history who have tried desperately to stop war and prejudice and drunk driving.

I want to describe to my friend the exhilaration of seeing your son learn to hit a baseball.  I want to capture for her the laugh of a baby who is touching the soft fur of a dog for the first time.  I want her to taste the joy that is so real that it hurts.

My friend’s quizzical look makes me realize that tears have formed in my eyes.

“You’ll never regret it,” I say finally.

by Dale Hanson Bourke
Chicken Soup for the Woman’s Soul

Keto Coffee! Part 1 – How to Order Low Carb at Starbucks

I know so many people who love Starbucks so having low carb options is fantastic. Thank you for sharing!

Baby Beast Bodybuilding

Since transitioning to lower carb and higher fats, I have been experimenting with coffee recipes!

Part 1, includes how to order at Starbucks to make your own concoctions.

Part 2, I’ll show you five low carb coffee recipes to try for yourself!

First things first: HOW TO ORDER 

Now I am not a coffee connoisseur. So forgive me if I leave something out. This is coffee / Starbucks as I know it.

You’ll probably make things easier for the barista if you ask for things in the order that is displayed on their cups.

  1. Hot or iced
  2. Size
  3. Decaf
  4. Number of shots
  5. Number of pumps of syrup
  6. Type of milk
  7. Followed by anything else you might like to add!

After Picking (1.) hot or iced, pick your (2.) size. The amount of caffeine per cup is as follows.

(3.) Caffeinated or decaffeinated. However I am not sure why you would be…

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Alternatives to Sugary Foods/Drinks

Finding Alternates to Sugary Foods/Drinks:

If you’re addicted to sugar or carbs and want to reduce/eliminate them but don’t know how, here are some alternatives to some of them:

Soda pop:  One can of regular soda pop has at least 10 teaspoons of sugar in it.  Many of you drink more than one can per day.  Regular diet soda is typically sweetened with aspartame however you can buy pop that is sweetened with Stevia, it’s called Zevia and you can purchase it in many grocery stores or some health food stores.  You could also get a “Soda Stream” which carbonates water or other drinks.  You can then add some lemon or you can get water flavorings but be sure they are sweetened with stevia.  Or you can purchase different flavored stevia drops from nutrition house or other health food stores.

Juice:  If you took one orange and squeezed it, how much juice do you get out of it?  Not much.  Now imagine how many oranges it takes to fill an entire glass.  One medium orange has 12 NET carbs and 9 grams of sugar.  Also, when you are juicing the orange, you are eliminating all of the fiber.  Fiber helps to slow the absorption of sugar so you are losing this as well.

Fruit:  As much as fruit is good for you, it is very high in sugar and carbs.  You should not eat more than 2 fruits per day if you are trying to follow a low carb or low sugar diet.

Candy:  Candy is pure sugar…that’s it, pure sugar.  If you must have candy, you can buy sugar free candy but be sure it is sweetened with Stevia or Sugar Alcohols

Cereal:  Cereal is very high in carbohydrates and sugars.  On average a 30g serving has between 25-30g of sugar.  Keep in mind though we typically eat more than 30g at a time so you may double or triple that amount.  If you must have cereal, choose ones that have a lot of fiber in them.  All Bran with Psyllium has 22g total carbs, 11g fiber and 7g sugar.  Subtract the fiber from the total carbs and you have only 11 NET carbs (the absorbable carbs).  You can also use a vanilla protein shake mixed with water to use as a milk substitute.  It adds protein which slow down sugar absorption.  Keep in mind though that if you are following a gluten free diet, you will need to find gluten free cereals but all gluten free cereals re very high in carbs.  You’re best to give up cereal altogether.

MCT Oil Vs. Coconut Oil

MCT Oil goes Straight to Your Liver for Fast Burning Energy for Your Body and your Brain

Unlike other fats that must go through normal digestive processes, MCT oil goes directly to your liver where it’s converted into ketones for quick energy, rather than stored in your fat cells.  Do you want to speed up fat burning, optimize your brain function or increase your  energy?  Take MCT oil.  I use it for my salad dressings with apple cider vinegar and spices.  You can make home made veggie dips with it, add it to your smoothies or just take a shot of it with your meals.
MCT oil is typically derived from coconut oil but they are NOT the same thing.   MCT oil is far more concentrated.  MCT oil should be consumed every day for many reasons: it helps you maintain or lose weight, burns stored body fat, raises metabolism, is an appetite suppressant, increases energy, helps you think more clearly, aids in digestion, balances hormones, improves your mood, helps to absorb fat soluble nutrients from food and even fights bacterial and viral infections.
MCT oil is tasteless so you can virtually add it to any foods but do not cook with it.  Instead, coconut oil should be used for all of your cooking as it is extremely stable under heat.  How many ways can you think to add MCT oil into your daily diet?