Low-carb healthy fat living. Intermittent fasting. What’s your why?

Welcome to the LCHF and Intermittent Fasting group – a place where you can meet other people who are living a low carb healthy fat life and others who want to learn about low carb healthy fat (LCHF) living and intermittent fasting. You can ask questions, offer tips, give and get support, and celebrate milestones.

Exploring the world of low-carb, healthy fat eating and intermittent fasting, I quickly realized that there are many reasons why people adopt this lifestyle.

What is your why?
Why did you choose LCHF? Intermittent fasting? Or both? What’s your experience? What are you exploring?

I have reversed my type 2 diabetes. No longer on meds and no complications. My bloodwork is all in the normal range. I would like ideas on prepared foods. If I want to eat, I have to cook.

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@kbart

I have reversed my type 2 diabetes. No longer on meds and no complications. My bloodwork is all in the normal range. I would like ideas on prepared foods. If I want to eat, I have to cook.

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@kbart, Reversing your type 2 diabetes is no small feat, congratulations! I'm just starting out on the low carb high fat lifestyle so I'm looking for ideas also. I am able to stay away from fast food but do end up looking for healthy versions of prepared foods frozen or fresh that I can just reheat. I never really worried about the carbs so now I have to take my readers with me shopping so I can look at the ingredient list and yea or nay my choice if the carbs are too high. My favorite breakfast so far is a refrigerator oatmeal recipe I found on Mayo Clinic's website and modified it for my preference. Unfortunately for me, the total carbs are around 48 g and I'm trying to limit my daily intake of carbs to less than 50 g. So my second meal for my 2 meal fasting day is pretty limited for carbs.

Making Mayo’s Recipes: Overnight refrigerator oatmeal: https://newsnetwork.mayoclinic.org/discussion/making-mayos-recipes-overnight-refrigerator-oatmeal-2/

I may try to make some of these meals or convince my wife to make them for us 🙂
– 30 Low-Carb Dinner Recipes You Can Make in an Hour (or Less!): https://www.brit.co/quick-low-carb-dinners/

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I don't think you will use this but. My diet. Mostly prepared chicken, thick slices of meat (no bread) and peaces or fish then a dish of,frozen vegetables (asparagus,okra,green beans,cauliflower,brocerly.) with fresh mushrooms, and small cooked meat balls with limited marinara sauce (some sugar in sauce) on top. Cooked in a microwave for 3-4 minutes. Nuts, and backing chocolate for snacks.

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One of the greatest things about LCHF is that you are allowed to eat to satiety. For those just getting started on LCHF, here are some easy meal ideas:
– Bacon and eggs
– Ribeye steak–broil it and top it with melted butter
– Salami and Babybel cheese
– Bulletproof coffee–two tablespoons of fat (ghee, coconut oil, MCT oil, butter, etc.)

If you do go out:
– fast food: order a double patty burger of choice with no bun (they won't think you're weird)
– restaurant: the fattiest meat on the menu with low carb veggies (asparagus, broccoli, spinach, etc.)
– Chicken wings–eat as many as you want (stay away from the sweet/honey sauces, but the others are fine) with celery with full-fat ranch or bleu cheese

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@kbart

I have reversed my type 2 diabetes. No longer on meds and no complications. My bloodwork is all in the normal range. I would like ideas on prepared foods. If I want to eat, I have to cook.

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That's a great accomplishment, @kbart, and we hope to see a lot more of it in our group. The highly processed food (anything in a box with a barcode) is generally going to be a bit too high in carbs and often will have fiber removed. When you prepare it yourself from real foods you know what the ingredients are. I like scrambled eggs with some kind of meat (bacon, ham, sausage) and add some guacamole (i get single-serving cups to keep it from oxidizing) and then sometimes add cream cheese to the concoction as well.

The good part about eating like this is I eat until I'm full, and then typically only have two meals a day, sometimes one, and I'm not hungry. So it's a little more work, but I don't have to do it as often.

Whatever you buy in prepared foods, just check the grams of carbs, and keep below the level that has enabled you to reverse your type 2 diabetes.

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I have considered LCHF to get rid of stubborn belly/ back/ and upper arm fat and a few extra pounds. My body mass index is at the high end of normal and sometime a little over. How do you make sure you get enough fiber in your diet, so you don't have GI issues?

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Sorry for the ramble. It's what I do.

I've been overweight all my life. I am 58 years old. I have tried diets before, many successful in the short term. Most of the time they were basically calorie-limiting diets. About 12 years ago, I had topped 290lbs, and began taking one of the "fen" drugs for a while. That and a 1500 calorie per day diet triggered a 6 month loss of 70 lbs. I stopped taking the drug midway, and began walking a mile or two most days. Towards the end, I was using a treadmill while playing video games (guitar hero) to pass the time. It was very easy to walk several hours at a time as the time just flew. One day I went to work, and the receptionist told me "you can stop now" referring to my insane weight loss. About the same time, we had a foreign exchange student move in, and I was uncomfortable exercising around her. All of which, were just excuses. But I began, slowly at first, then ultimately worked my way back up to 275 within a year or two.

Then in late 2018 I talked to an old friend, who also battles weight, and we sort of talked about "competing" to lose weight. Well three months later, I was up to 285. Apparently just weighing yourself each day isn't enough.

In early 2019, I started 16/8 fasting. Initially that was the only change I made. I had a physical about a week after I started, and told my doctor I was doing that. She expressed concern that I might be starving myself of nutrients in the morning. But I persisted.

I quickly began shedding weight, and within about 6 months was at 245, 30 lbs dropped. At that time, my progress slowed, and between 8/19 and 8/20 I only dropped 10 more pounds. At that time, my wife learned of a heart condition, and committed to a healthier diet. We started by removing much of the Beef from our diet, and added more poultry, plant-based protein, and fish. Also started cooking more of it at home rather than ordering delivery. Because of this, my weight started to drop again, and between 9/20 and 3/21, I have shed another 25 lbs.

The reasons I went with intermittent fasting.
1. I have always had this habit of eating something every 4-5 hours while awake, and I would stay awake very late at night, so 4 or more meals per day.
2. I wanted to be able to eat "practically anything" without breaking a diet rule. Having been in weight watchers it makes it tough to eat with family and others.
3. I suspected that I didn't feel full until I ate a large amount because my stomach was overstreched.
4. I felt I was being controlled by a body clock and not a true hunger trigger.

Rules I follow and how I deal with diet conflicts
1. If I'm out with friends, and I drink beer past 10pm, I make sure to eat as well, and then I don't have my next meal for 16 hours after that. That way, I'm not starving by the time I do eat.
2. Naturally, I skip breakfast nearly every day, and only have water or a cup or two of coffee until lunch. If I want to eat breakfast, as my wife and I do love traditional breakfast, the day before I'll have my last meal by 6pm so I can eat breakfast at 10am.

What I notice about myself now
1. I am satisfied after a plate of food.
2. If I order restaurant portions, I often have leftovers.
3. I don't wake up with abdominal pain anymore ostensibly from overnight gut activity.
4. My body clock is very used to the 16 hour gap, and I typically don't get any hunger sensations until about 15 hours have passed.
5. I no longer need to use a CPAP for sleep apnea.
6. My cholesteral counts are all in GREEN, and were all marginally in RED prior to starting.

Negatives
1. I have to tell people "go ahead and eat without me, I'm not hungry", but they don't always believe me. but I'm being honest when I say it.

Useful tools
1. Don't weigh every day. Use an app such as Happy Scale to track moving average and set short achievable goals. Frankly, I also skip posting weights that are higher than a previous weight. I wait till I feel I've dropped a pound, then post.
2. I weigh myself between my morning constitution and my first meal, but not if I'm feeling "fat". 🙂
3. I walk several times per week, and it keeps getting easier.
4. I use Virtual Reality a lot, and play Beat Saber for fun and exercise. I can burn several hundred calories per day, and my upper body is pretty strong now. Never had an issue with lower body as it has to haul me around. But I play heavily for a few days, and take a few days off to avoid fatigue.

Looking ahead
1. I would like to add in some VR biking/rowing etc. Just waiting for my next plateau, and I'll add that in. Maybe at 200 lbs (only 17 to go).
2. Now I feel in control of my body, it is doing what I tell it to do, and it likes that, and it is cooperating. I can keep doing this forever.

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@johnbishop

I have spent many years trying to lose weight following different diet plans, joining Weight Watchers and most everything that promised to help me lose weight. I reached my peak weight of around 330 pounds in the 1980's which is when I started to realize I needed to do something. Enter diet plans, exercising more and eventually 4+ years with Weight Watchers. The WW's support group is really good and helped me get down to around 250 pounds within 6 months but I realized I had to change my lifestyle and that was something no one else could do for me. I had to make better food choices and eliminate some foods and snacks that I knew were part of my problem.

I initially chose intermittent fasting after reading Lee Aase's @LeeAase health journey – https://social-media-university-global.org/my-health-journey/. What really got my attention was a blog entry in Lee's health journey – An Unfortunately Named Book – https://social-media-university-global.org/2020/02/an-unfortunately-named-book/. The blog entry has a YouTube video by Dr. Jason Fung: Fasting as a Therapeutic Option for Weight Loss that gave me some new insights into my weight issues and how it affects my health. My wife had been doing intermittent fasting for a few months and I just wasn't buying it without a good explanation which is what I found in Dr. Fung's video.

At the time I started intermittent fasting on Jan 18, 2020, I weighed 244.7 lbs. This morning I weighed 211.2 lbs. I started with a 24 hour fast and then started experimenting with the 16/8, 18/6 and 20/4 intermittent fasting periods. The 20 hour fast with 4 hour eating window has worked the best for me but I have to mix a few days a week with an 18/6 or 16/8 so that I can enjoy eating with friends and family outside of my normal windows of what I deem opportunity 🙂 Two things that have helped my on my intermittent fasting journey are an inexpensive Bluetooth bathroom scale and the Zero app (https://www.zerofasting.com/) which was a tip I found in @LeeAase's health journey blog. I chose the Greater Goods Smart Scale and have been extremely happy with it – https://www.amazon.com/Bluetooth-GreaterGoods-Composition-Bathroom-Connected/dp/B07DHSSND5/ref=sr_1_10. It also incudes the Weight Gurus app for tracking your progress – https://weightgurus.com/

Why am I here? To put it simply, when I started intermittent fasting, I set a goal of dropping my weight to 220 lbs. When I reached that goal, I felt so good about myself that I decided to set a new goal of 200 lbs. I have not been at 200 pounds since graduating from boot camp after joining the Navy. My second goal has not been quite as easy to reach as the first one. I have been eating pretty much whatever I want during my intermittent fasting windows of eating opportunity, not counting calories and letting some of my snacks back into my life. I think my missing link is LCHF and I am excited to learn what I need to do to implement a new strategy to help me reach and maintain my new goal of 200 pounds.

So I am here to learn more about LCHF and hopefully break my current plateau.

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Good morning @johnbishop, I am impressed with your efforts and the results, John. As we get older those mid night snacks and the “just one more” monkey chatter we give ourselves, makes it quite difficult to commit to and stay on an embrasive program. At the same time, our body may no longer support 5 mile roller blade runs or a 9 mile walk in sand at the beach.

Here is the question…..how do we control the necessary medications/supplements/additives, etc. during the fasting periods..e.g. high calcium foods 3 times a day for those of us who cannot handle the supplements? Don’t do this or that on an empty tummy? Make sure you take this with that….etc.etc.

Thanks for helping us explore this option.
May you be healthy and whole.
Chris

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@elizabethbartholomew

I have considered LCHF to get rid of stubborn belly/ back/ and upper arm fat and a few extra pounds. My body mass index is at the high end of normal and sometime a little over. How do you make sure you get enough fiber in your diet, so you don't have GI issues?

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Hi Beth @elizabethbartholomew, I've had a long running battle with constipation this past year and I think it has been fiber related but I'm not sure. About a month or so I started taking 2 tsps of Optifiber (Costco's version of Benefiber) with a 8 oz glass of water 2 to 3 times daily when I take my other supplements and medications. This has really helped with my constipation problem. I also try to eat more high fiber foods which I have not been very good at in the past.

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@johnbishop

Hi Beth @elizabethbartholomew, I've had a long running battle with constipation this past year and I think it has been fiber related but I'm not sure. About a month or so I started taking 2 tsps of Optifiber (Costco's version of Benefiber) with a 8 oz glass of water 2 to 3 times daily when I take my other supplements and medications. This has really helped with my constipation problem. I also try to eat more high fiber foods which I have not been very good at in the past.

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Another thing to remember, @elizabethbartholomew, is that lots of people on low-carb don't count fiber against the carb limit. There's a little controversy there, but if you eat something with 9g total carbs and 4g of carbs, for example, that would count as only 5g net carbs.

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@artscaping

Good morning @johnbishop, I am impressed with your efforts and the results, John. As we get older those mid night snacks and the “just one more” monkey chatter we give ourselves, makes it quite difficult to commit to and stay on an embrasive program. At the same time, our body may no longer support 5 mile roller blade runs or a 9 mile walk in sand at the beach.

Here is the question…..how do we control the necessary medications/supplements/additives, etc. during the fasting periods..e.g. high calcium foods 3 times a day for those of us who cannot handle the supplements? Don’t do this or that on an empty tummy? Make sure you take this with that….etc.etc.

Thanks for helping us explore this option.
May you be healthy and whole.
Chris

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Hi Chris @artscaping, I can tell you how I do the intermittent fasting which is probably not the letter of the law. I take my neuropathy supplements which include 1-1/5 oz hemp oil in the morning along with 5 capsules, 2 of which are omega fish oils. I also take 2 capsules that have to be taken apart from the morning and evening capsules for max bioavailability. Then I take the evening 5 capsules which includes the omega fish oil. I just figure what ever calories are in them are not that big of deal to interfere with my fasting window. So far, the intermittent fasting has worked well even though I take supplements. I have been doing mostly the 20 hour fast with a 4 hour eating window and I have a 2 meals during my eating window and always feel I've ate as much as I want or need to eat.

I've been told to take my stuff with a meal also but so far I've just taken them with water mixed with 2 tsps of Optifiber (Costco's Benefiber). Not sure if that counts as food although it does have a few calories and it also helps with my daily regularity issues 🙂

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@artscaping

Good morning @johnbishop, I am impressed with your efforts and the results, John. As we get older those mid night snacks and the “just one more” monkey chatter we give ourselves, makes it quite difficult to commit to and stay on an embrasive program. At the same time, our body may no longer support 5 mile roller blade runs or a 9 mile walk in sand at the beach.

Here is the question…..how do we control the necessary medications/supplements/additives, etc. during the fasting periods..e.g. high calcium foods 3 times a day for those of us who cannot handle the supplements? Don’t do this or that on an empty tummy? Make sure you take this with that….etc.etc.

Thanks for helping us explore this option.
May you be healthy and whole.
Chris

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Hi @artscaping – how often a day to you need to take medications? If I have any that need to be taken with food I do it just as I'm starting an eating window. If you can even keep your eating window to 12 hours, that's a major improvement for many people. Another way is to have coffee with heavy cream (or butter) in the morning, which doesn't raise blood sugar and insulin but does give you some fat to help with those supplements or medications that should be taken with food.

The point is you don't have to go all the way to 16:8 or 18:6 to get a lot of the benefits of time-restricted eating.

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