high fat was not necessary - high exercise was not necessary

Yesterday my GP has told me not to lose any more weight .

I have lost more than 20KG on no major carbs and extra veg diet and with interesting activities not an exercise regime.

No High Fat, no counting cals, no counting carbs, and no mindless exercise regime.

It is the easiest thing I have ever done.

I changed diabetes specialists and he put me on a no major carbs diet plus extra veg with instructions to increase carbs when my weight reduced enough hence my insulin resistance would drop. I have reached that point.

Within a week I was off 130 units of insulin per day and on 4 metformins and no insulin.

11 months on, my weight loss is minimal but still losing and my GP has told me not to lose any more weight. I do not see my specialist until later next month but I have a referral from my GP.

Anyway, the message is my specialist prediction was correct and I did it without HF and I did it without counting carbs or cals and without an exercise regime just interesting activities

I am retired and I play bowls 2 days and sometimes 3 days per week, and I go to a Men's Shed 2 days per week (workshop where we repair and make things from steel and wood)

Recently I bought an adult trike (because it has a cargo basket on the back not because I can't ride a bike) and I fitted an electric booster front wheel (I still peddle but it irons out hills) so I ride that to bowls and the men's shed but that only accounts for about 10k per week.

You can come to your own conclusions.
BTW
Recently in Australia it was on the news about the limit for weight loss rate is breathing out the carbon content of fat loss (burning fat = combining with oxygen = CO2) apparently it is the only way it can happen, so extreme anything may not help. The fat loss limit is not much more than 2KG per week and happens mostly at night.

Thanks @merrym thanks @Simon84 thanks @zand

If I can do it I am pretty sure everyone can do it because until I tried this I was always well over weight and I am 72 in July.

My brother tried it at the same time as I did and he was going gang busters but he reverted to his old ways.

The trick is to learn to cook at least a few things with nut flours, my brother would not do that, and then he could not sustain it.

What I was not eating (to get to here) was no sugars of any kind, no grain related products, no potato or sweet potato, limited fruit, definitely no grapes or dried fruit and everything else is fine.

On advice of my cardio I limited cheese, and no processed meets, but I have been eating shaved ham, and beef sausages

I have never eaten so many chocolate cakes (made from almond meal/flour)

Cooking with nut flours has the problem of holding things together without sticky gluten so you can try doubling up on the eggs. Coconut flour also needs added oil and lots more water.

My son (he lost about the same amount) and I treated cooking no major carbs as a bit of a hobby and he has collected recipes, I can email them, there are quite a few.

Simon84 said:

are u sure u dont need to put on wieght?? u look very skinny and pale in your piccy forge

Click to expand...

Yes but my ears are still fat.

I was aiming for under 80KG so I was surprised when my GP said and I quote, "Do NOT lose any more weight." It will be interesting to hear what my cardio says next week and my Endo says in a few weeks time.

zand said:

I really envy you forge. It's not that easy for some of us I managed to keep my BG's under control with doing what you have done, but lost very little weight, so I have had to be stricter. I'm glad this worked for you

Click to expand...

I am not an expert I just followed instructions.

But at the end of the day weight loss is calories in and effort out but I am sure metabolism can take a part because a lot of our energy is used in just ticking us over (keeping everything workng)

I have of course cut back on quantities and I am not eating as much as I was a year ago but I have not restricted my meals as such.

A lot of dieters eat a lot of fruit and fruit has lots of sugars including fructosse and my Specialist wrned me against that.

The only thing I can suggest is do not eat too much fruit (minimal fruit) and try to move around a lot to get your metabolism up a bit.

Maintaining the rage is difficult but nothing much happens with anything without enthusiasm. I hope that helps.

Ali H said:

Believe me it doesn't work for everybody....... not an ounce lost and not eating high fat too. No potatoes, pasta, bread or rice etc, I have to bolus for fibre in the almond flour and my insulin resistance is terrible. Nobody knows how to help.

Ali

Click to expand...

Hello @Ali H
I like to use professionals not forum advice!
Maybe you are not type 2
Fruit and those juicers are a problem when my brother cut those out it helped far too much sugar in fruit.

AndyMc said:

> shaved ham ... beef sausages ... chocolate cakes (made from almond meal/flour) ... doubling up on the eggs ... coconut flour also needs added oil

Quite a lot of fat there for a 'no high fat' diet. I think your diet is probably what a lot of us would consider LCHF.

Click to expand...

I did not say low fat but there is not much fat there mate. I don't use butter or marg. nothing deep fried, not much cheese or milk. We do not have sausages every day or even every week and if we buy mince it is always the leanest available. We use spray oil to stop things sticking

We buy the beef sausages from supermarket Coles and they do not have much fat iin them (unbelievable lack of fat) we cook hundreds of them at a time outside a hardware store once per month and do not even use a receptacle for fat run-off the BBQ plate.

We cut the fat off steak.

Depends what you call normal fat but my fat intake is probably on the low side of normal.

s_k_s said:

Congratulations on the weight loss and the BS reduction...would be interested in seeing your typical breakfast, lunch and dinner menu if you wouldn't mind sharing that with us.

Click to expand...

Thanks @s_k_s

I am not big on typical but my wife does a plate salad for lunches most days with shaved ham or a tiny tin of fish. Sometimes the salad includes tinned beetroot and other times it includes tinned mixed beans (drained) no bread but a patty cake made from nut flower and sometimes a tub of unsweetened yoghurt.

If I have to get lunch I look for leftovers or warm up baked beans and eat with 2 ryvita biscuits. some times I use nut flours and tinned fish and egg and frozen veg to make a "fish cake" in the flat sandwich toaster with spray oil to stop it sticking.

I bought a 25 lb bag of coconut flour for $70 Aust and try to use that up but it has had the oil removed before they grind it up so it needs some added oil and it sucks up huge amounts of water. I don't like too much coconut flour so I use more almond meal than coconut flour.

I also make strawberry jam in the microwave from frozen strawberries with some gelatine and some Xanthan gum and fake sugar (sweetener)(easy convenient and tastes good) and use foam pressure pack cream (all show and not much go) with that, I make batches of cakes for about 3 days but if I get lazy I eat almond mueseli bars.

I eat a banana per day because I was low in potassium. Occasionally I have a tiny tin of fruit and it is mango season so I have had 3 or 4 over the last month.

Our evening meals are usually batch cooked to last a couple of days and we do slow cooked with zucchini, cabbage, carrot,mushroom, pumpkin, tinned tomato and tinned mushroom and beef strips or chicken pieces, We BBQ in a pull down lid BBQ over a grill plate and usually do zucchini, pumpkin, mushroom (on the top shelf) steak and or sausages and or chops.

We often have frozen crumbed chicken we cook it in a flat sandwich toaster and microwaved veg as above. Some times corned beef that lasts a few days and the remnants of that gets diced and put into a peanut butter satay sauce (sort of) with mashed baked beans lots of curry powder, ginger, garlic and a little sweetener (need some extra water to make it into a gravy) and all that is mixed through microwaved cabbage that is not overcooked. Two of us get 3 meals out of the last one, it is quite delicious and you would not know the baked beans are in there. (highly recommended)

Breakfast is leftovers or something with 1/2 a diet jelly, the something is often half a serve of all bran and my daily banana sweetener and milk.

Today I am testing my carb tolerance (it is increased with weight loss) and breakfast was 1 egg toasted in a flat sandwich toaster in a egg ring made from a slice of bread and I put the cut out piece of bread back in on top of the egg then spray lightly with pressure pack oil. Before breakfast I was 6.7 and 1 1/2 hours after breakfast I am 9.4 and that is not great but it is OK and should drop down.

I am about to have a cup of black coffee and a chocolate muffin. I expect to stay under 10 and drop down before lunch.

I hope that helps.

Hello @zand you have my sympathy.

I only tried to help not pick on you.

If it is any help the way I figure things out when they are not making sense is take them to their limits (imagining not for real)

This is how I would do it.
I imagine eating a ridiculously tiny amount and at the same time imagine doing a ridiculously large amount of exercise and say keep it up for months - then I imagine what the result would be re weight loss or gain or final weight or health issues

Then do the same but the opposite end of the rainbow ( huge food intake and zero exerecise)

Somewhere in the middle must be the correct values.

I imagine it again this time raising the amount of food and lowering the exercise.

I keep imagining and reducing the parameters until I decide what I think is the likely best amounts for me.

It works for things like finding the right size for a wooden beam or an axle for a billycart, it is just a method of deciding before having to go through the hassle of trying things that may not work.

The interesting things I learned recently on our body burning fat ( I have already mentioned it) and that is the carbon content of body fat has to be breathed out as carbon dioxide and it usually happens at night. A university in Australia has been seeking funding for research so keep you eye out for that.

The key there, I think is: "it usually happens at night" It makes me wonder if we need to go to bed hungry (keytosis at night) to maximise our fat loss. Exercise, of course, can build muscle so weight loss may not occur.

Metabolism is a major energy user so some research into pumping up metabolism may be worth looking at. In other words for weight loss keeping more active in all our waking hours may be more useful than a half hour run.

Don't despair there is always an answer.

NoCrbs4Me said:

6.7 fasting? 9.4 an hour and a half after breakfast? Yikes! You should consider cutting down on the carbs.

Click to expand...

Thanks @NoCrbs4Me You missed the bit where I said it was a test to see if my carb tolerance has changed and it has got better than it was when I was obese.