Episode 007 with guest Christine Cronau - Author Fat Revolution
Episode 007 Telaine & Derek chat with special guest Christine Cronau about her LCHF journey and her fantastic books.
Read MoreEpisode 007 Telaine & Derek chat with special guest Christine Cronau about her LCHF journey and her fantastic books.
Read MoreSTRESS - When you’re stressed often your body is in a fight or flight state with increased levels of stress hormones like Cortisol which can increase cravings for unhealthy foods and hinder weight loss.
SLEEP - Sleep is vitally important to overall health with many studies demonstrating a link between lack of sleep and weight gain or obesity. Avoid using smart phones, computers, etc in the lead up to bed time. Sleeping in complete darkness and utilising relaxation or deep breathing techniques before bedtime can help you get a better night's sleep.
BASICALLY SLEEP MORE & STRESS LESS!
EXERCISE - Best exercises for weight loss are Interval Training, Weight Lifting and Low Intensity Cardio (like walking). Chronic cardio has been linked with overall shorter life expectance and not great benefit to weight loss. Building Muscle Mass will help improve your hormonal balance and stimulate metabolism.
SWEETENERS - Now that you’ve cut out sugar you may be tempted to make regular use of artificial sweeteners. There are times these are helpful to stave off a sweet craving or as the best choice in a bad situation however best practice is to limit sweeteners in your diet as they can lead to an increased appetite and thus bad food choices or overeating.
SOME MEDICATIONS - Episode 006 of the Low Carb Island Podcast, Jackie Eberstein mentioned a list of various medications that can stall or effect weight loss. If you are on any of the mentioned medications perhaps discuss this further with your GP.
NOT EATING REAL FOODS - You may have limited your carb intake, increased your healthy fats and you’re still not seeing healthy weight loss. Make sure you are eating real foods! The KISS LIST at lowcarbisland.com is full of healthy real foods. Try to avoid or at least drastically limit processed convenience low carb snacks like Atkins or Lo Carb Protein FX Bars etc. These often contain soy products, seed oils and other inflammatory ingredients. Real foods are always the best choice. And remember we are not only are what we eat… we are what we eat ate. That’s a mouthful but what we’re saying is that if you can get hormone free, pasture (not grain) fed, organic meats you will see extra health benefits.
HORMONES & MENSTRUATION - Hormones can affect weight loss! Get your levels checked and discuss this with your GP if you feel there may be hormone levels affecting your health. Thyroid function, oestrogen, testosterone, progesterone, cortisol... all these can muck with your metabolism. Get a Full Thyroid Check (TSH, T3, T4 and Thyroid antibodies) in addition to testing your reproductive hormones, blood glucose levels (both fasting and post-meal) and other blood biomarkers.
EATING TOO REGULARLY - For a number of years consensus was that eating many small meals throughout the day was the best way to keep your metabolism rolling along. When you are a sugar burner this may be true as sugar can hit fast and drop off quickly after. However now that you have chosen to become a fat burner it can be beneficial to introduce some Intermittent Fasting (IF).
For a lot of people this can spontaneously occur as you follow the eat only when hungry and stop when satisfied rules. If you want to introduce some IF yourself my recommendation is the 16:8 method. Eating the same amount of food you would have over a normal day however keeping it confined to an 8 hour eating window. This gives your body 16hrs each day to process what you have consumed and then begin healing cells and accessing stored fat.
Another method may be a 24 hour fast (often dinner - dinner) once a week or even the 5:2 method. Eating as much as you need to feel satisfied for 5 days of the week and calorie-restricting on two days (500 calories per day for women, 600 calories for men). We don’t recommend this as it requires calorie counting and extra planning, but some people still find they enjoy it.
DAIRY AND NUTS - For the most part on an LCHF Lifestyle once you restrict carbs and increase healthy fats you will find your appetite naturally regulates. There are a few LCHF foods however which you may need to look at if you find you’ve reached a long stall. These are dairy products and nuts.
Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk can generate a significant insulin response, which can have the same effect. Cutting back on dairy may be the key to your stall.
(THIS DOES NOT INCLUDE BUTTER.)
Nuts are the second thing to watch as although they are low in carb and high in fat they can be easy to over eat. Best is to enjoy nuts sparingly if you find you’ve hit a stall.
SNEAKY CARBS - When you’ve been living LCHF for a while you may begin to add little things here and there that aren’t great to have all the time. Additions like low sugar tomato sauce, deli meats, yogurt, almond meal (low carb baked goods), fruits (including tomatoes), root vegetables (carrot and onion) and berries, alternate breads. Some of these are good occasionally in small amounts. For example we might grate one carrot into 1kg of beef mince along with other things to make a meatloaf from which we’d get 10 serves. The problem arises when we become too comfortable with these ingredients and begin using them daily in ever increasing amounts.
Everything we’ve said here is what we call BEST PRACTICE. We totally get that life isn’t so straightforward most the time. If you aim for 100% you might hit 75% and that’s pretty great. If you only aim for 75% you probably won’t hit it. Don’t beat yourself up if you have to make less than perfect choices but remember, they are always choices. Do the best you can as often as you can and things will trend in the right direction. Life is a marathon not a sprint and weight loss and health should be looked at in the same way.
If you would like to hear more from Jimmy Moore check out ASK THE LOW CARB EXPERTS
Find out more about Jackie Eberstein's work at CONTROLLED CARBOHYDRATE NUTRITION
Read MoreSam Feltham discusses his Calorie Experiments… Sam ate 5,794 calories a day for 21 days on a low carb, high fat diet of real foods. After those 21 days and with a 50,000 calorie net surplus Sam had gained just over 1kg and lost 3cm from his waist. He then ate 5,794 for 21 days on a high carb, low fat diet of fake processed foods. The result of those 21 days saw Sam gain just over 7kg and added 9.25cm to his waist.
Find more of Sam’s story at www.smashthefat.com also check out his book ‘The Relatively Simple Science Of Slimming’.
PERFORM BETTER AND LIVE EVERY MOMENT OF LIFE TO ITS FULLEST
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Derek & Telaine chat with 'No Fructose' Gary Fettke - Orthopaedic Surgeon and Senior Lecturer of the University of Tasmania.
PERFORM BETTER AND LIVE EVERY MOMENT OF LIFE TO ITS FULLEST
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In Episode 003 Derek & Telaine rehash their LCHF journey, discuss life on the road and with a new baby, answer listener questions about a Low Carb, High Fat lifestyle and share their plans for 2016.
In Episode 002 of The Low Carb Island Podcast your hosts Derek Smith and Telaine Feeney chat with LCHF & Keto Expert Jimmy Moore.
Following up on Episode 001 the conversation goes to a deeper level discussing Nutritional Ketosis, Ketoacidosis, Keto Flu, Exercise and Weight Loss.
Be sure to check out Jimmy Moore's great books Keto Clarity & Cholesterol Clarity. Visit livinlavidalowcarb.com, Audiobook available at Audible.com. Also available from Low Carb Downunder
Jimmy Moore of Livin' Lavida Low Carb shares his story. After being told by one of his students in 2003 "Mr Moore you're FAT'. Jimmy came to the decision he had to do something about his 210kg weight. Fast forward 12 years and Jimmy Moore is one of the worlds most recognised LCHF experts.
Be sure to check out Jimmy Moore's great books Keto Clarity & Cholesterol Clarity. Visit livinlavidalowcarb.com, Audiobook available at Audible.com. Also available from Low Carb Downunder