Weight Down Lifestyle

© POPSUGAR Photography / Jenny Sugar This Is the 1 Thing I Did Twice a Week to Break Through My Weight-Loss Plateau

Intermittent fasting (IF) isn't for everyone, but it's like my soulmate. We live together in perfect harmony, and I feel my best when I'm doing IF, specifically 16:8, where I eat from noon until 7 or 8 p.m. I know this works the best for me because I've experimented with a few different methods such as skipping dinner instead of breakfast (terrible for family dinners!) and shortening my eating window to four hours (really tough for grueling CrossFit workouts!). I also tried stopping IF for two weeks, and I felt horribly bloated and tired the entire time, my sugar cravings increased, and I ended up gaining weight. I was so excited to get back to IF.

© POPSUGAR Photography / Jenny Sugar "Five hundred calories is not a lot, and during those first 10 days, I felt extremely hangry when I fasted."

Left: April 2018, Right: May 2018

While living happily in my 16:8 life, I wasn't able to lose the weight I had gained from that IF break. Since mixing things up is recommended by experts to break through a weight-loss plateau, I decided to try a method of IF that my father had success with years ago known as the 5:2 plan, or the Fast Diet. Instead of fasting daily, like I was doing, you only fast two days out of the week and eat normally the other five. The catch is on those two fasting days, you can only consume 500 calories (600 for guys).

What I Did

For three weeks, I ditched 16:8 completely and did 5:2. Each week, I chose to fast on Wednesdays and Sundays, because I don't work on those days and thought it'd be easier if I could distract myself (and stay away from my kitchen). I chose to fast all day and then eat my 500 calories in the evening. I ate a small snack while cooking dinner around 4 p.m. (about 100 calories) and then had the rest of my calories at dinner around 5:30 or 6 p.m. On the other days of the week, I ate from 10 a.m. to around 8 or 9 p.m.

How I Felt

Mentally, the inconsistency was really hard for me that first week. I'm a schedule kind of girl, and not following the same eating plan every day was weird and messed with my energy levels. I didn't experience the same level of laser focus and high energy on those fasting days as I'm used to with 16:8, and I felt especially sluggish on my nonfasting days because I found not having the structure of an eight-hour eating window made me want to eat all day.

"Five hundred calories is not a lot, and during those first 10 days, I felt extremely hangry when I fasted."

Low energy increased my sugar cravings, and eating sugar made me feel bloated and my face broke out. Five hundred calories is not a lot, and during those first 10 days, I felt extremely hangry when I fasted, and the following morning, my ravenous appetite made me overeat. But by the third week, my body was used to the days I didn't eat until 4 p.m. I didn't feel hungry and I actually enjoyed the feeling of lightness and the time and mental space I gained from not thinking about food. Since I stopped eating around 6 or 6:30, and I hadn't eaten a ton, I definitely went to bed hungry, and on some nights, hunger pangs woke me up in the middle of the night.

The Hardest Part

I was on vacation that second week, and that helped as far as keeping my mind off food on those fasting days, but it was also a little tricky because my family was constantly eating and offering me food. That was the hardest part! I wasn't hungry, but it felt a little awkward having to make up excuses about why I wasn't eating lunch. Most of them know I don't eat breakfast, but I didn't want to explain this whole experiment, so I just said I felt bloated from eating a lot the day before.

Was I Able to Work Out?

For all three weeks, my workouts surprisingly felt fine. Since I'm used to working out in the early morning and not eating until noon, nothing had really changed there since I had energy from eating dinner the night before. If I ate dinner too late on those nonfasting days, I felt more bloated and tired, but other than that, workouts felt great. On those fasting days, I even felt inspired to walk more since getting outside was another good distraction and made me feel more energized. I also had enough stamina to attend a crazy-intense two-hour handstand workshop (where I learned the below pose, called Fallen Angel).

© POPSUGAR Photography / Jenny Sugar "Five hundred calories is not a lot, and during those first 10 days, I felt extremely hangry when I fasted."

Did I Lose Weight?

To really see if this was an effective method of breaking through my weight-loss plateau, I weighed myself every morning for the first and third weeks. After that first week, I had actually gained (due to overeating), but once I got that under control, I found that by the end of the third week, I lost about two pounds. The before-and-after photos basically look the same. I can tell I was more bloated in the "after" photo, but I can also tell that my face and belly look a tad slimmer. Overall, I just feel less puffy and more comfortable in my skin.

Final Thoughts

I'm not a fan of 5:2, but it did get the job done. I hated the inconsistency in my schedule and in my energy levels. I felt less in control of my sugar cravings. I also have the tendency to want to keep eating once I start, even if I'm not hungry, and 5:2 definitely didn't help with that! Once I got used to not eating until 4 p.m. on those fasting days, I really didn't feel that hungry, and I enjoyed that "high" feeling so many IF-ers talk about. I also appreciated that changing up my eating routine helped me lose the extra weight I had gained during my IF break.

Will I keep going? Hell no! The 5:2 plan isn't something I can sustain, and that's what I love most about 16:8. I will say that not thinking about food, having to prepare food, or clean up dishes freed up time to do other things - I felt really productive on those days! But only eating 500 calories limited what I could do, and that part was frustrating. I think what I'll experiment with next is doing daily IF, but consuming all of my daily calories in a shorter eating window, from 1 until 7 p.m. I have some fitness goals like increasing my running pace, pressing into handstand, holding handstand longer, and being able to do more push-ups and pull-ups, and I feel like getting a little leaner will help. I'll keep you posted!

Video An unexpected reason why you might be struggling to lose weight (Buzz60) 

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Field biologists from the EGREE Foundation have spotted ‘Pondicherry shark’, an endangered species protected under the provisions of the Wildlife (Protection) Act, near the Kumbhabhishekam landing point in the city.

This is for the third time they are spotted in the East Godavari River Estuarine Ecosystem region after 2007 and 2016. Scientifically known as Carcharhinus hemiodon, it belongs to the Carcharhinidae family with a growth of 3.3 feet.

Field biologists Mahesh Babu and Ganesh Pallela, during their routine survey, spotted it on Saturday and Sunday and sent the details to Anil Mohapatra, scientist from the Zoological Survey of India, for confirmation. They got a positive response. Zoologists have been trying to trace it in the other parts of the country since 1979.

Known as ‘Pala Sora’ in the local parlance, the Pondicherry Shark is on the verge of extinction even according to the conventional fishermen. They, however, are unaware of its conservation status which is on a par with the tiger. “The two we have found are of the length of 1.5 feet and 2.4 feet respectively and they are not fully grown. We doubt weather the fisher folks are selling the fish whenever they trap it,” they say.

The only scientific information available about the species comes from 20 specimens collected from fish markets across the Indo-Pacific region. It is identified by its black tips of dorsal, pectoral and Tai fins. The front teeth are distinctly serrated at the base and smooth at the tip.

Divisional Forest Officer (Wildlife) Anant Shankar, also the additional CEO of the EGREE Foundation, says the department in association with the foundation is working with the fishing communities and various line departments in bringing down the trade in such species. “Conservation of such species is only possible through community mobilisation and stewardship,” he says.

Most who embark on GAPS are going to be tickled to find clothing getting loose and baggy. The National Institutes for Health reports that 35% of American adults are obese and another 34% are overweight so 69% are not at an ideal weight. It's easy to jump to the conclusion that the remaining 31% do weigh the “right” amount; however, one thing I have learned in my experience with the GAPS Diet and gut health – a slender body does NOT necessarily mean you're in good health.

Maybe you are one embarking on the GAPS Diet already underweight, with concern at the possibility of becoming thinner. Let's see what Dr. Natasha has to say on this topic.

From Dr. Natasha's FAQ page:

Am I going to lose weight on the GAPS diet? I am already underweight and find it very difficult to gain weight.

Regular consumption of grains and processed carbohydrates causes water retention in the body. As you stop consuming these foods, you will lose that excess water and hence lose some weight, which usually happens in the first few weeks. Without the water retention, you will get to your real weight and size, which will show you the real extent of your malnutrition. As you follow the GAPS nutritional protocol your digestive system will start absorbing foods properly and nourishing you; you will start building dense bones, healthy muscles and other tissues and organs and gaining weight as a result. You may remain fairly slim for the rest of your life (as it may be your constitution), but you will become strong, vibrant and full of energy.

Water Retention

So the first thing Dr. Natasha points to is the fact that carbohydrates cause water retention in the body which is going to cause a loss in weight as your body lets go of that retained water.  Now you're going to get a true picture of your real weight which indicates you are malnourished.

Are You Malnourished?

One of the things going on when you are underweight is that you are malnourished. Your body may be unable to absorb nutrients because your gut is not functioning properly. Dr. Natasha calls this gut dysbiosis. The GAPS Nutritional Protocol can benefit you by giving your gut and digestive system the chance to regain normal function. It won't happen overnight, and you will probably lose weight in the beginning.

One thing that I recommend to people when they start on GAPS is to start with “full GAPS” first. You're already removing a large variety of foods and I believe this is enough of a shock to the system. After two or three months, go for the Introduction Diet.

I have asked Dr. Natasha about this and she does say that it is okay to do full GAPS first and that some people heal only on full GAPS. However, if you have diarrhea, severe digestive issues or food intolerances, you're wise to start with Introduction.

You're Going To Be Really Hungry

At the beginning of starting Introduction, I think the hunger is strong for a couple of reasons:

1. First of all, the fibrous foods you've been eating (like bread and pasta) are bulky and fills the stomach.  The foods on Introduction aren't as “filling”. One of the things that I realized for myself personally, is that I tend to eat those foods compulsively (almost addictively)  and this compulsion overrode my ability to stop eating at satiation. I would eat to a point where I thought I felt satisfied but time and time again, I would end up feeling bloated and uncomfortable. I started to suspect that I was stopping at satiation, but the food was swelling up in my stomach. Who knows?
2. The other reason why I think that we feel really hungry is that our body is finally getting nutritious foods that we can be easily digested and hunger kicks in, in a way that it hasn't before.

Therefore, it is critically important in the first stages of the Intro diet that you eat as much as you want of broth, meat, vegetables, and good healthy fats. It may take time to get full on these foods and they tend to be more expensive than bread and pasta, but this is important for nourishment and to prevent to weight loss.

Dr. Natasha stated above that your body is going to start absorbing foods properly and you're going to start building dense bones and healthy muscles. This matches up with my experience of some who start GAPS and feel like they are famished on the diet. They can't seem to get enough to eat!

Create Variety

One of the complaints I hear regarding Introduction is that it is b.o.r.i.n.g. Stage 1 allows homemade meat stock (different from bone broth), boiled meats, and boiled vegetables (onions [affiliate link], carrots, broccoli, leeks, cauliflower, zucchini, squash, pumpkin [affiliate link], cabbage).  Soup is the perfect food for the first stage of Introduction and although soup may seem boring, there is a large variety of meats and vegetables that can be added to it to make different tastes.

Something else that I find that helps to stave off the boredom of having soup, is to cut the vegetables in different shapes, or blend the soup thoroughly so that it can be sipped. If you tolerate 24-hour yogurt add a couple spoonfuls to the blended soup to change the flavor. You're also getting your fermented foods when you do this!

You can also remove the cooked meats and vegetables from the soup, slather some healthy fats on the meat and veggies then drink the broth from a mug.

It is important that there be at least 1 cup of broth with each meal because of the healing properties of homemade meat stock. Consider making concentrated broth by doubling the amount of meat and bones, or reducing the water. Then you can drink 1/2 cup broth instead of one cup.

Fiber Dependence

Another thing I learned that plays into early weight loss when beginning GAPS is the fact that you are reducing the amount of fiber in your diet. Either component, full or Intro is going to reduce the amount of fiber because you are removing foods that contain fiber. i.e. bread, pasta, grains, fibrous starchy vegetables.

However, Introduction reduces the amount of fiber even more so because you have now removed fruit and raw vegetables, and are consuming mostly meat, broth, well-cooked vegetables, and fermented foods.

Your body may have become reliant upon fiber in order to have a normal bowel movement. Starting on GAPS Introduction and dramatically reducing your fiber intake can cause constipation.

On the other hand, this may in part shed some light on GAPS Introduction works so well for someone with diarrhea. Perhaps the person with chronic diarrhea does not tolerate fiber well, and removing it from the diet removes the irritation to the digestive system.

In our modern world, a great number of us have been on several rounds of antibiotics throughout our life, which has likely reduced (or wiped out) your gut bacteria. If you have had your appendix removed, some experts believe your body may have an even harder time maintaining the correct bacteria in your gut.

Another thing that happens is because of eating less fiber, your stool becomes smaller which can make it seem as if you've weight. By the way, it's perfectly okay to have a smaller stool. The one little problem there is that your body has been accustomed to a larger stool and now you may not “hear” the “urge to go”. You'll have to “listen” more closely and go right away if at all possible because you may lose the “urge to go” and now you are starting on the path to becoming constipated.

Since your body now contains less stool because you've reduced your fiber intake, you've reduced the size of your stool, so you will also weigh less.

Are you on the GAPS Diet, or just getting started? 

Sources:

Rheumatoid arthritis is a serious autoimmune disease that attacks the joints and other body parts.

But RA can be tough to diagnose. Symptoms can mimic other illnesses, or they may flare, then fade, only to flare again somewhere else. Lab tests aren’t perfect—you can test negative for RA factors and still have it. And X-rays don’t show signs until later on.

Here are some tricky rheumatoid arthritis symptoms and hints that they’re due to RA and not some other condition.

Obsessive-compulsive disorder (OCD) is characterized by intrusive obsessions and all-consuming compulsions, and its impact on the lives of those who have it can be devastating.

In many cases, people with OCD are embarrassed about their symptoms, or unsure if diagnosable OCD is really the root cause. Others, even if they accept that they have OCD symptoms, believe they can control them with “willpower.” This isn’t true — no amount of willpower can cure a mental illness.

To manage your symptoms, you first must recognize that they exist, are impacting your daily life, and are not your fault. If you think you might be showing signs of OCD, start by watching this video.

What Does OCD Look Like in Adults?

Obsessive-compulsive disorder (OCD) affects at least 1 in every 100 adults.

OCD is characterized by 3 features:

1. Obsessions: unwanted thoughts or urges
2. Compulsions: repetitive behaviors or thoughts used to neutralize a negative feeling
3. Anxiety: excessive uneasiness or apprehension

The condition is often stereotyped as:

• Extreme cleanliness
• Perfectionism
• Germ-o-phobia

The reality is that OCD is much more complex, serious, and nuanced.

If you think you might show signs of OCD, answer these self-test questions.

1. Do you get caught up making sure things are in their proper order?
2. Do you have intrusive thoughts that feel out of your control?
3. Do you have grooming rituals like washing your hands five times in a row?
4. Do you worry you might spread a disease, even if you have never had it?
5. Do you check to make sure the coffee pot is off over and over before leaving the house?
6. Do you have upsetting mental images of death or destruction?
7. Do you avoid certain colors or numbers because you view them as “unlucky?”
8. Do you repeat routine actions – like getting into bed – until it “feels right?”
9. Do you collect “useless” objects?
10. Do you worry about unlikely natural disasters, or harm coming to someone you love?

If you agreed with a majority of these statements, you may have some characteristics that resemble OCD. Take your results to a healthcare professional and request an evaluation.

This self-test video is not intended to diagnose or replace the care of a healthcare professional. An accurate diagnosis can only be made through a clinical evaluation. For personal use only.

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Self-Test: Obsessive-Compulsive Disorder in Adults
What Is Obsessive Compulsive Disorder?

As a parent of young kids, I inevitably eat way more ice cream in the summer than I otherwise would. If I don’t order one for myself, I end up eating at least a few bites from the monstrous “single” scoop cones that – these days – are roughly the size of my kiddos’ heads. Lily’s go-to ice cream flavor is purple cow: a Massachusetts specialty featuring black raspberry ice cream with dark and white chocolate chunks; whereas Jack pretty much always orders chocolate ice cream. A few years back I posted a recipe for Purple Cow Frozen Yogurt, so I thought I’d concoct a healthy chocolate ice cream recipe this time around.

Banana ice cream – affectionately referred to in the blog community as “nice” cream – has been around for a while and is simply frozen bananas pureed into soft serve consistency. There are endless possibilities for flavor additions, but (not surprisingly) I went with peanut butter and chocolate for this one. Bananas, unsweetened cocoa powder, and unsweetened peanut butter are the ONLY ingredients   needed for this recipe… but I promise you it tastes like there’s cream and sugar in there.

John said if this doesn’t satisfy your sweet tooth, he doesn’t know what will, Lily said I should sell it, and Jack asked why there was peanut butter in his chocolate ice cream (HA!). I say try it, and you will undoubtedly love it!

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