Weight loss tweaks I'm considering || Wellness Wednesday
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Mentioned in this video: @Maria Emmerich & @myzerocarblife (Kelly Hogan) ❤️❤️❤️ Find me on Instagram: http://instagram.com/indigonili I wrote a cookbook …
Standard disclaimer: This video is just meant to share my own thoughts and experiences. It is not a request for criticism or advice on what I choose to do/eat. Any preachy comments telling me or anyone else what they "should" be eating/doing will be deleted without notice. As always I LOVE to hear about what is or isn't working for you… so please feel free to share that below! Let's chat! ❤️❤️❤️
(Oh and I'm not a doctor, nutritionist, etc… I extend the same curiosity to you that I ask you to extend to me. This video is not meant too tell anyone what they should or shouldn't be eating/doing. I'm just sharing my thoughts and experiences!)
I think removing dairy would clear your complexion up completely. My skin is amazing since dairy has been removed.
I’ve been doing psmf with slightly more calories than recommended on weekdays and normal keto at the weekends. I need to weigh and track everything because I end up thinking I’ve over eaten, but actually it’s the other way round! Happy to report the scales are moving again 🥳
I've found the same thing re dairy on keto. I'm also considering the PSMF – but i don't track macros either. However, because I'm working to shed some pounds to help reverse Type 2 Diabetes. Maria has a calculator that will give you macros to hit for Keto days and also for PSMF days. Hope that helps.I think you're doing a great job on how to work with shedding pounds (you'll note I do not say weight loss, as the brain does rather like to go and "find" those things we've "lost!" Yours in Gratitude
Yes Nili, baby steps. I think that you have a great plan. You look wonderful but do what makes you feel happy. Small modifications work best. I can't do the counting calories thing, etc. It totally stresses me out. I limit my red meat consumption & when I do eat it, I eat grass-fed. More pastured raised, organics, gluten free (if I can find it) & so on. Now if I can only get myself to workout I'd be in better shape. Oh well. Squish the kids ♡♡ Be well.
I like what you are saying. I am using keto as a life style change. I first began with menus that told me what to eat and why. Then after about 3 months I began putting things together on my own. I have found out what works for me and counting anything is not working for me. We did a 6 week vacation eating mostly in restaurants. I knew what to eat and to do only 2 meals a day. I didn't fast on purpose yet many meals were around 2 or 9 at night. We are from the east coast, a lot of our trip was out west so time zones didn't force us to follow local people. We just ate when we were ready. I gained only 6 lbs while we were gone and lost those lbs within 4 days. Now 2 weeks later I have begun to lose again! We have a cruise soon only 5 days long. I will eat what is right for me and plan to enjoy myself. I am healthier now than I was 10 years ago, loving life again. I do love Maria's bread.
I made PSMF bread for the first time this weekend, and got an allergic reaction to the white egg powder. Tossed it all out. Now what am I going to do? Same question as you…. Now what?
Wishing you all the best on this journey. I am gluten and wheat sensitive so I can't tolerate any form of wheat that some can, and I am allergic to soy. I tried a few weeks of no dairy because I wanted to check whether I had a sensitivity, but no changes or reactions when I reintroduced, then I got allergy tested for both dairy and egg whites and yolks and all came back with no reactions. I feel like dairy free would push me over the edge, and sometimes I feel like I am going to end up with a plate of ice cubes because most vegetables cause me GI issues. Thankfully I love beef, and like chicken, and pork, but turkey doesn't make me feel good. I still Have at least 70lbs to go and have been stuck the last 6 weeks even with trying some PSMF days, so it is discouraging. I finally get to go to the beach (OBX) for a few days next week. Have not seen the ocean in 5 years. I expect to be much refreshed by being there.
Maria Emmerich also has a few cookbooks that are dairy free. She has some good recipes, and it might be fairly easy to give up dairy for one month if you have some good recipes to use.
I don’t know if you’ve addressed this before, but have you considered intermittent fasting in various time frames? I’ve been using keto in order to tolerate a longer fasting window. I just don’t get hungry.
I was wondering, since you have moved to the farm, have you noticed any changes in your weight? I was thinking about when I was a young girl and we rode horses and ran around after the critters after school and the weekends, we got a lot of exercise. Of course we were kids and didn't have the responsibilities of an adult. As far as giving up dairy, I have to say that me giving up cheese was harder than giving up chocolate! I just can't do that! I admire you so much and love seeing the beautiful things you come up with. I tried the egg pudding thing you made a few days ago and put cream on top with some cinnamon mixed with some sweetener. It was wonderful! Your children are just adorable! Now a days I get my exercise trying to keep up with my little Granddaughter who will be turning 2 in a couple of weeks. I am so exhausted after a day with her that I am falling asleep around 7:00 pm!
💜🌞💜
Maria Emmerich is my Keto Goddess and always has been, but she has outperformed my ability or desire to keep up. Just way too restrictive for me, now.
700 calories a day is a no starter for this Keto woman.
I just do dairy free this month on my PSMF days 2-3 days week. The rest of week is leaner keto.
I have thought of doing the dairy too but I love my half and half in my coffee :-/
I hate black coffee….I have done leaner protein days and that did help.
You need to check out Nicole Burgess she did dairy free keto for quite a while and has now got some things yogurt and cheese in her plan again and she's doing anabolic keto … I buy lactose free because I'm lactose sensitive. but I can handle cheese and yogurt, it's most other dairy I can't do unless the milk or whatever is lactose free. or lactose reduced.
PSMF works for many if they do it 2 to 3 days a week with a keto day in between. a number of people on YT suggest lean lean meats and get your fats from other areas not from meat. In other words fats from dairy and butter and eggs etc.. and avocado and oils and such like that.
You do you hun that's what I am doing not worrying about the whole trying to figure out what works and what doesn't while my life is all awry.
New job etc… so .. I get there when I get there…
Jesse from Keto Rewind has some good info for PSMF days, meal plans, recipes, etc. If you’ve never seen her YouTube channel, she’s really positive and transparent about both her struggles and successes. That said, as a 55yo mom and grandma, I find PSMF hard on my body. My situation, like everyone else’s is unique to me, so of course not everyone will encounter the same results, but just for reference, I am basically ketovore after decades of trying different diet interventions, holistic healing protocols, supplements, etc. not for weight loss, but to help overcome and put into remission a laundry list of autoimmune issues. Ketovore for me is the difference between being in severe chronic pain, and barely mobile, to being almost pain free and able to move and function like someone decades younger. Of course it follows that pretty much any restrictions are worth it considering the alternative. Of the two options you’re considering, I know from both my own experiences and that of my wellness clients, that going dairy free seems to be the most successful overall for breaking weight loss stalls, and significantly lowering systemic inflammation. Of course it is definitely not easy to get used to 😝, but I do think it’s worth trying for an extended period to see what a difference it can make for your unique system. I’ve seen people drop all of their excess weight by going dairy free, in a relatively short amount of time, compared to other things. It is also far more sustainable than cutting calories like PSMF requires. I think PSMF is helpful for the short term if someone is trying to drop weight quickly, but they can put weight back on once they go back to more normal macros. Between the two getting rid of dairy makes sense also because most dairy is pasteurized and unfortunately this makes it very unhealthy for human consumption. If you have raw dairy available you could try switching to all raw first and see how that goes. I’ve found that even raw dairy can cause awful flare ups, but you might tolerate it fine. As a mom with a busy life, you also probably want to consider which option is less overwhelming to incorporate into your normal routine. I am dairy free 95% of the time, and I can promise you that you do grow accustomed to it, although I still crave heavy cream sometimes, lol. No matter what you decide to do this time around, you are already doing amazing things for your health just the way you are now.
Dairy free works well for me. I have butter but nothing less. It’s hard to adjust to but I’m much better off without it. Jus my 2 cents 🙂
I think you look great. Seems like you’ve found what works for you. I bet your new life on the farm has you getting way more exercise than you had access to in the city.
I’m not saying you’ll love it. In fact someone I had asked said they didn’t, but……
I bought some coconut cream to try in place of my hwc in my coffee along with 1/2 packet of chocolate salt lmnt in my coffee. Tried it for the first time this morning and it was really good.
Of course it’s bad if you’re allergic to coconuts, but I’m not. It was in the Asian foods aisle in a can. It looks gross when you first open the can. I had to use a can opener, I tried the little can poker things like mom used back in the day with canned milk-it’s a thick, fatty substance with an oily liquid, so the poker didn’t work.
If food texture doesn’t bother you, open it with a can opener, and pour it into a glass jar with a lid, then shake it up before you use it. To me it reminds me of puréed coconut mixed with the coconut milk, after you shake it. It was mildly sweet and rich like hwc
Just a thought and maybe it can help you avoid dairy one time a day
I am going the PSMF on Monday, Wednesday and Friday just for the month of September. I will not more than this month. But its good so far
I could never give up dairy completely. "Enjoy" creamer and cheese too much. I do psmf e/o day. Eventually probably just 2 days a week. But I always keep my proteins high.
I got my 2 jars of electrolytes and man, was I surprised!!! I made the mistake of dumping a huge heaping spoonful into 16 oz of water!!! I got pina colada & berry flavors. I kept dividing the water until it did not taste as salty!!! The background flavor is good — I just overdid the powder at first!!! But very nice company!!! Have you ever tried MCT oil capsules … most of the ones I have used are 3 capsules per day. That has helped me with brain fog a lot. I think I am very lucky because I do not like the taste of cheese at all. Isn’t that weird??? I’ve never liked it. I would miss dairy in coffee … cannot do black coffee at all. But i could drink hot tea instead (I drink hot tea without any dairy but with Stevia or honey). Good luck. Have fun on vacation!!!! PS. You look great & so pretty out in your forest!!! ♥️♥️♥️💐💐💐
Why do you want to loose more weight, you already look lean.
Hi, always lurking and so thankful there are people like you willing to teach for the betterment of life. I especially adore your family and family life and how you lovingly run it. The house looks great and I would move to a place like that immediately knowing my neighbors are AAA.
I wouldn't complicate your life with this day and that day… I am like you, I have my fatty foods still but have now switched to the higher protein foods. It is not an accident that your appetite will decrease and your overall calories will inherently decrease with the higher protein.
I traded Chicken Thigh for chicken breast, beef 80/20 for 90/10, ground pork for center cut pork chops as whole meat choices. Look at Trader Joes for Haddock, and also tuna (not too much), eggs, egg whites, sardines, Mushroom, cabbage, broccoli are good veggie sources in small amounts. Choose Bacon with a higher protein than fat and if you want a piece of cheese have it! But, again choose one with ample amounts of protein.
Carton egg whites are good for filling in gaps of needed protein. An inexpensive protein supplement for coffee, only use a small amount, the protein is best from food. But, yes you have your own chickens so egg whites fresh is a great deal for you and according to a doctor a complete protein as well…
Try Dr. Ted Naiman and the PE diet. (Protein to energy ratio) Dr. Naiman's interviews on you Tube with other hosts are phenomenal.
You can average out a day of eating as well so have what you like between the lines. As per Dr. Naiman the PE ratio should be a minimum of 1:1.. I do not use any app but I have created a couple of spreadsheets that I use constantly to do the counting and translate the numbers into a KETO box and a PE Ratio Box. This is so easy switching and swapping foods and seeing the mathematical results to easily achieve the numbers to shoot for.
Thank you,
Vin
Yup! Smart choices. PSMF with the bread makes the low calories easy. It really fills you up. On the vlogs I can see your have Rosacea, maybe some elimination will reduce the redness/bumps. Dr. Ken Berry has vlogs about it.
I started alternate protein-sparing days August 10 after stalling for months. I've lost 14 1/4 pounds as of this morning. I did give up coffee on the PSMF days, because I can't stand coffee without cream, and substituted Zest teas for the caffeine fix. I will continue as long as it's working, but I switched to ketogenic woman's egg white bread, can't stand the original. I really really tried, but just hate it.
The alternating or mixing is working great for me. I maybe do 3 days of PSMF and the others are keto per week. It’s an easy transition and doesn’t feel so restrictive on PSMF days either. I have the egg bread all made up and lasts me about 2 weeks this way. I won’t give up dairy but when I was on keto, that was my downfall until I found PSMF and it has helped me keep that to a minimum even on regular keto days. I cannot give up my cream in coffee either!
Yessss preach !
I can't & won't give up dairy- but I don't have much. 2 12oz coffees each day with 2 IKEA demitasse spoonfuls of half & half in each. (& Whole Earth packets) I do love my smoothies with Fage' 2% & a small amount of fruit. And sometimes 1/3-1/4 container of LC ice cream like Halo Top or Enlightened. Oh- I do eat cheese but like you I don't need a bunch of it! I went to Costco today & did get the black comfy shoes you showed us- but they didn't have the brown in my size. 🙁 I am normally a perfect 6 1/2 but when I got home, I put my feet in them & while cozy, they didn't have any extra room. I'm thinking I will wear socks with them when it's colder but they will have to be thin ones! I DID order the brown online ($2 more) but chose the size 7. Hope they aren't too big even with socks! I think they are so cute & love the zipper. I also got the black Adidas they had on sale. I looked for the maple Amylu's- no such luck. Just the reg & andouille. Also none of that "softer" dried beef or HiLo Nacho Cheese tortilla chips that are made with almond flour. :/ (Other Costco's have had them & I think they are awesome & have to order from Amazon) TFS! 😀
I just use a lot of the PSMF recipes on my regular keto because they are soooo DELICIOUS!! AND, it doesn't add a lot to my calories but adds TONS of protein!! Love ya girl!! ❤💙💜
For the recipes I LOVE the most, check out Ketogenic Woman, Janet Greta, and Loving it on Keto. 😁
so, i can't drink coffee without creamer. like, a little bit of coffee added to my creamer LOL. neisha berry (neisha loves it) got me hooked on one raw egg (i use a battery operated coffee whisk to blend it up) and then slowly add black coffee (while whisking). it is soooo creamy and good (and dairy free). just thought i'd share in case you hadn't heard of that.
I'm doing little changes as well. I do know if I go to low on my fats it effects my mental health which is one of the reasons I do this WOEing now. I heard women need around 50g of fat when it comes to the hormonal and mental health benefits of this WOEing. Ofcourse you hear so many different things on "Internet Keto". But I'm going to give this a try on my PSMF days keeping my fats around 50g and then higher fats on non-psmf days. Ofcourse this is just my personal protocol but I thought I'd share that bit of info for others to look into if they are doing this WOE for mental health. 💜
Your plan is exactly what my plan is until I begin my next cut. Great minds think alike! 😄😂 I am in a reverse diet and I do count macros (long time habit which keeps me accountable) but everything I do needs to be sustainable. This is no diet for me – it’s all about the lifestyle. Levi and the chicken seed! 💙 Renae is just the cutest! I hope she got in her kitty time. 😻
I've been considering a few small changes too. I like your idea of alternating days of high or low "fat" which is kind of similar to my days of up or down, so I need to check the fat macros. Sounds like a good plan, hope you're successful.
Nili, I want to mention that 30g fat (Maria Emmerich) is not a maximum, it is a minimum. Craig Emmerich explained that he once asked Dr. Stephen Phinney what the minimum amount of fat should be in a day and the answer was 30-40g. We need sufficient fat to absorb our fat-soluble vitamins, and we also need to consume enough essential fatty acids daily. So, when I eat 25g fat in a day, I don't worry, but much lower would not be enough. In her book "Keto", Maria says "Forty to 50 grams of fat will be enough." (p.88) Her PSMF examples in her books are usually in that range. I am part of a FB group called Ketogenic and Low-Carb Women, and the creator of that group said that she found lean, lean, fat to be too restrictive and that the following month she would try alternating days — in the end, she started doing Monday, Wednesday and Friday lean days. In any case, her comment clicked for me, that alternating lean and fat days was something that I could do. I did not do PSMF days in the sense that I was not restricting my protein intake, just fat, and continuing to eat Carnivore. I was very successful at it and lost quickly some weight. Unfortunately, I signed up for another challenge elsewhere, which involved creating a daily calorie deficit of 500 per day for 30 days, followed by 30 days at maintenance level. In spite of a relatively small calorie deficit, that triggered me to start binge eating (of which I had been free for 11 months from eating keto). When I am able to stop the disordered eating, I intend to go back to alternating lean and fat days, with a 30g fat minimum, and the protein minimum equivalent to my ideal body weight in pounds (130g protein at 5'6"). This protein minimum is higher than Maria's PSMF calculator. I use the rule of thumb of 100 for the first 5 feet, and another 5 for each additional inch. Dr. Ted Naiman uses that formula and Amy Berger has also recommended it. Good luck! I think you will like it.
I like Kelly's version of PSMFing. I can't ever face going back to restricting calories and measuring every gram of food and calculating macros. That is crazy making. I don't think it has to be a strict schedule either, just include some lean days and also be aware of excessive fat in the diet in general that isn't serving any purpose. Some people start keto and say "Whoopie!" I can eat fat now so I am going to chug BP coffees with half a stick of butter and slather my steak in butter and eat coconut oil by the spoonful. There are empty calories in the carb world but there are also empty calories in the realm of fat.
You can always phase out dairy by category gradually and learn what may be easier/harder on you that way. Dairy is my last stronghold to give up since I have always had intolerance. I learned whey protein (really makes me nauseated and sick) and casein are actually harder on me than lactose, but none are my friends. I tried new A2 half and half which does not bother me at all in my coffee. I gave up dairy yogurt of all sorts and now only use So Delicious unsweetened coconut yogurt, either vanilla or plain for small snacks, 6 T serving. It is very tart, but I like it. I have yet to find other sugar free non-dairy yogurts except LAVA which is awful. I gave up junky grocery store cheddar and now only have aged hard cheeses for a rare treat, which as a cheese head, used to be hard, but not anymore. What is not being forsaken is Enlightened Marshmallow Peanut Butter ice cream – EVER! Just need moderation and to get 3 servings out of a pint. Fat/lean days sound reasonable and doable. Can't wait to hear how it goes. Best wishes!
I find that if i make my coffee weaker, it doesn’t need as much cream. The right brew i can drink black, but i really like my cream, too. 💕
I am on my third day of PSMF and I feel very good. I am doing it like Maria Emmerich said (no dairy, low fat). Lost 3 pounds in 2 days. Would be intersting what turnes out on your weight loss projekt.
I like that you do things whats good for YOU and your body/health.
You are such a natural and authentic person. Keep it up 👍🏼😊
UNDERSTAND COMPLETELY! SHARED
Doing the PSMF broke my long stall and helped me getbto my goal weight. The bread is a huge help. Plus having high protein snacks like canned chicken or shrimp handy.
🙈I have so many comments on my YouTube channel with PSMF no dairy! I’m not a dairy person to begin with…but I don’t think a bit of butter will hinder me🤷🏻♀️. Life’s to short! Give me the BUTTER 🧈 🤣🤣
I too don’t have any desire to track anything. I like to keep my meat leaner in general and add fat to it instead of using higher fat meats. I just like knowing I can control those a little more. I also wouldn’t mind dropping the last 10lbs I have, but that’s super low on my priority list at the moment. LCHP is just so easy and feels like I’m cruising instead of swimming upstream so I like to hang it right there.
I keep hearing "give up dairy" over and over, and I'm like, "No! I don't want to give up dairy!" I glad to hear you feel similar. Like you, I want to do all that I can do to get this last 15 lbs. off, but I am not going to allow it to feel like punishment.