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[...]Starting the Slow Carb Diet from Tim Ferris’ 4 Hour Body Book | Caroline Middlebrook (v2)[...]…

[...]Starting the Slow Carb Diet from Tim Ferris’ 4 Hour Body Book | Caroline Middlebrook (v2)[...]…

[...]Starting the Slow Carb Diet from Tim Ferris’ 4 Hour Body Book | Caroline Middlebrook (v2)[...]…

glad to see that you’re back in the blogging world. Keep going.

All the best,
Karl

p.s. black coffee won’t detrimentally affect your efforts on an Atkins type diet

@Paul, No it’s really not muscle – not yet. The only strength work I have done is a couple of minutes of kettlebells each day. I think the last proper strength training session was the week before. I do think sleep and stress could be a factor – I am quite stressed and this affects my sleep and sometimes I sleep really badly. But I also stress about the diet not giving me results – vicious circle lol!

I shall try not to worry too much and one thing I did yesterday in response to your comment on my previous post was that I swapped my lunch and dinner over – I had the higher carb/calorie meal for lunch and dinner was much lighter and lower in carbs. I did not need to snack! So, I think moving carbs earlier in the day could be a good strategy!

Little more than a couple of miles a day walking will suffice at first. The more activity you do, the more energy you need … the more food you need … to more calories you have to ingest.

Stop snacking, too!

Finally, sleep – 8 hours, more ideally, in a black room with no digital interference. Also, no digital interference an hour before bed. Sleep! This is where the majority of weight loss is made. De-stress during the day. Working hard is one thing, but stress will keep the weight exactly where it is and all the changes in diet and activity will not shift it – a de-stressing walk in the morning or evening will do so much more than a stressing intensive period of exercise.

There is a lot more to this than calories in, calories out.

Coming back full circle, yes, total calories do matter – it matters that you get them all and don’t expend all the surplus as exercise. Your body needs that energy to repair itself.

Yes, calories matter, but counting them is not especially useful. Eating straight down the line meat, fish, shellfish and vegetables is right – this will keep you on the straight and narrow, and fill you up. You will know when you have eaten enough. Hunger afterwards? Well, don’t snack. After a few days, your hunger will reset and those meals will suffice for saiety and satiation.

Reset your diet, reset your hunger, being some gentle activity, de-stress and sleep well. That is the key to getting this to work.

I have every faith in you auntie Caroline x

I don’t think ketosis is a problem as I’ve not actually managed to keep the carbs that low. I’ve been trying this week and I’ve been snacking in the evenings :/

I’ve actually been through every recipe on your site since the beginning heh! It would be easier if I liked more vegetables as then I could replace the mash / rice much more easily. I will keep at it!

When I started out with paleo, I went a big mad on the meat and low-carb thing, but still kept butternut squash, carrots, sometimes parsnips, swede and turnip in my diet. I found butternut squash worked out really well in place of pieces of potato in stews and mashed cauliflower, mashed daikon, mashed rutabaga, mashed celeriac all worked out well in place of mashed potato – one of my favourite meals is ‘Bangers & Mash’.

If you look at meals from the earlier part of 2011 at http://livingintheiceage.pjgh.co.uk you should find some solid ideas for the weight loss phase.

Now down to a weight I am happy with, I started to bring starchier foods back in – this is where potatoes and white rice came back in. I don’t go wild on them, but a few chips, a small portion of rice, a starter of risotto, that kind of thing are all good in moderation. Meanwhile, my carbohydrate plateau is happily maintained by good vegetables.

While we’re on carbohydrate and insulin, check out: http://www.gnolls.org/1029/fat-and-glycemic-index-the-myth-of-complex-carbohydrates/ – basically, eat carbohydrate with fat and the glycemic load is dramatically reduced. So, rice with avocado and salmon: sushi? Potato with butter and cream: mashed potato? Chips in dripping! Baked spud with cottage cheese. That’s for later, though …

One warning I will give about this phase of lower carb eating: ketosis will get you. Ketosis is natural – in fact, we all go into ketosis at night as we sleep and we’re already in ketosis when we wake up. When first going onto a lower carb diet, this can come on much stronger and you do risk ketoacidosis, which is NOT good! If you wake up with a strong smell of nail varnish remover in the room, eat some carbs!

This happened to me once and I felt very ill – this is when I started to read more about balancing carbs in meals and throughout the day. Carbier meals are best first thing, okay at lunch and largely to be avoided in the evening. I’ve come to understand that protein and carbohydrate macronutrients should be seen as a see-saw – heavy protein meals should have few carbs, carbier meals should have less protein. Fat is always good!

Jump in and get on with it! Have fun …

Looking forward to your future blog posts in 2012 :-)

It is worth it!

You mentioned nutrition and exercise – I call this feeding and activity. If you’re interested, I’ve jotted down a few posts around my slide into the paleo lifestyle here: http://paleo.pjgh.co.uk

See you around …

I’m really glad my food blog has struck a chord and I do hope it is useful to you. I applied the term “paleo+” since I am very much of a similar mind to Paul Jaminet, Chris Kressler, Kurt Harris and J Stanton – we’re “beyond paleo”.

I think I came to this once I had achieved my goals – namely, weight loss, although being completely healed of medicated gastric reflux was very welcome.

First, with regard to starches, the glycemic load is dramatically reduced when eaten with fat – you can find the detail on Paul’s Perfect Health Diet website, or there’s a great article on J Stanton’s gnolls.org. The Perfect Health Diet should not be confused with a higher carb diet – Paul maintains that keeping below the requirement for glycogenesis is still the optimal level, and shows us that starchier carbs are useful for more than mere energy. I’ll let you read up on that last bit for yourself.

Second, to things like rice, rice noodles, puffed rice and so on, even potato crisps, these are all perfectly good so long as there are no artificial enhancements and that good fats are used in the process. Ironically (for paleo people), these are probably more useful as snacks than nuts and dried fruit! Nuts are actually not that good for you, certainly less than the more centrist paleo view would have us believe.

But this is what people “beyond paleo” have considered.

Carbs should not be feared, but once understood, the perfect level can be found. Personally, I keep starches to occasional meals, but do cycle “carb refeeds”, “protein restrictions” and “intermittent fasts”. These kind of carbs do make it very easy to overrun a sensible intake, especially since so many very convenient meals can be made from rice and potatoes.

Once you’re down to your ideal weight and health, there is no reason why these ingredients cannot be back on your plate, but do take care not to let it run away.

We should not strive to make every meal a perfect balance, but have variety – some days, fatty meat, some days lean, with carbs, some days little food at all, others, totally pig out! The seasons are very important, too, and one thing I am very interested in is marrying paleo to seasonally available produce. That’s my thing for this coming year …

Once again, thank you for the positive words about my website.

Some people lose weight more effectively when including “safe starches.” For example: http://perfecthealthdiet.com/?p=5181. Generally speaking, those who are insulin sensitive lose weight better with moderate carbs (~30% of energy), those who are insulin resistant may lose weight better with restricted carbs (~10% of energy).

A good clue is if you have hunger or sugar cravings on low carb and they go away when eating more starches.

You might consider an experiment!

Best, Paul