Aloha Lovelies,
You’ve probably been told to listen to your body a million times over.
But are you? Are you listening to your body?
I don’t—not always.
But I’ve been reminded again thanks to my research into and experience on a low-carb diet. For example, I adopted intermittent fasting, dropping to two meals a day and fasting for the remaining hours.
But as I increased my protein and fat intake, trying to jam all my calories into two meals a day made me feel stuffed. It took a few weeks, but eventually, I listened to my body and switched to three meals a day.
Here’s another eye-opening lesson I’ve learned. Certified nutrition coach, Lillie Kane says most people under-eat when trying to lose weight. That was me. My calorie counting app recommended 1034 calories to lose weight. That’s not sustainable. And it’s not enough food to get all the nutrients my body needs.
According to Kane, someone at my age and level of activity who wants to lose weight should be eating a minimum of 1800 calories, with the majority of calories coming from fat and protein. To avoid weight gain, she says to increase your calories slowly, adding 50 each week until you reach a healthy caloric intake.
I’ve gone from 1034 calories per day to 1335 so far. I feel far more satiated, which has virtually eliminated my cravings for sugar and carbs. I haven’t gained weight using this approach either.
I also wasn’t getting adequate protein according to my medical doctor at 30-40 grams per day. She recommended .5 grams of protein for every pound of body weight. Kane recommends eating 1 gram of protein for every pound of ideal body weight.
Once you reach your ideal caloric intake, Kane recommends temporarily dropping 300 calories to lose weight. Then, when you reach a weight loss plateau, build back up to your ideal caloric intake. Continue the cycle until you reach your desired weight. She explains the process in this video.
Micronutrients (vitamins and minerals) are just as important as protein and fat. When I increased my protein intake, I increased my micronutrients at the same time. I can tell because I track my meals in the easy-to-use free app called Cronometer.
I still need to tinker with my food choices to ensure I’m hitting all my nutrient targets. I don’t think you need to become an obsessive tracker. But tracking your food for a week now and then will show you the nutrients you’re lacking.
By the way, I eat plenty of vegetables, but only non-starchy, low-carb ones like green beans, asparagus, sweet peppers, zucchini, and a whole range of leafy greens.
I’ve lost 13.1 pounds in two and a half months. It’s not rapid weight loss. But slow weight loss is said to be better for your body. And it’s been relatively easy because I’m not always hungry.
I plan to turn my low-carb “diet” into low-carb “living.” I know I can’t go back to indiscriminately eating carbs once I lose my desired number of pounds. I’d gain weight back because I’ve become insulin-resistant after overeating carbs for so many years—like many people in the US.
If you’re pre-diabetic, like I was, you can probably drop your blood glucose levels back into the normal range in 3-6 months on a low-carb diet. But it takes longer to reverse the underlying insulin resistance that made it shoot up in the first place.
So I need to turn this diet into a lifestyle.
Low carb is working well for me. But heck with your doctor to see what’s right for you.
I’ve learned a lot about low-carb eating since I began my journey almost three months ago. But one of the most valuable lessons I’ve learned is to listen to my body. Low-carb advocates will tell you to do this or that or something else.
But how does it feel in your body? I believe that’s a key question to ask on one’s journey to better health.
Are you listening to your body? I would love to hear your thoughts. Please let me know in the comments.
[Photo by cottonbro studio]
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My ceiling repairs were completed the weekend before last. The project went smoothly and I couldn’t be happier. To complete the job, I have a painter scheduled this weekend. I feel extremely grateful to the two men I’ve hired for the respective jobs. They have been kind-hearted souls.
I’m truly vanquishing my procrastination! I know I’ll feel thrilled when the painting is complete and I can move on to the next project on the list.
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Much love and best wishes to you.
xo Sandra
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Mine is saying "Give me chocolate or else!"
HUSH BODY!!!
I am not at all surprised to hear that the low carb, high nutrient way of eating is working for you, Sandra. Thanks for the reminder! :). Right now, I am concerned with my salt intake and caffeine consumption. I am having a long bout of vertigo from Meniere's Disease and that is the next step, I have read. Doctors do not really know what to do for this evil thing except to try to reduce the fluid in your ear by eating salt free as much as is controllable. And I am on the 2nd day of stepping down coffee which I started during lockdown. If I get 3 sips, I seem to be able to avoid that awful detox that people get when stopping cold turkey. Wish me luck ----I am really getting tired of taking meds and not walking around like I am used to doing.
Thanks for sharing your great success and wish me luck! <3 Jean