Summer Weight Maintenance resource applied- Amy Berger, Tuit Nutrition Lowering Fat on LCHF

Oceanside, CA August 2017 #walkingforweightmaintenance

Update : I'm off playing in the So. Cal Summer Sun  working on the final stage of summer travel and not Intermittent fasting (which lead to the weight gain, likely) weight gain reversal.  Well, truth be told, I'm doing both.  Walking is a tool. So is reducing dietary fat- while remaining low carb higher fat. 

More reading from an expert: Amy Berger, Tuit Nutrition, has great blog and podcast content. I haven't read her book yet, but it's on my to read list. Here's her blog for more awesome LCHF reading   

Good LCHF lesson from Amy Berger:  http://www.tuitnutrition.com/2017/08/how-to-cut-fat-on-keto.html

TRUTH BOMBS > Fat Bombs

What's working

My Applied Weight Maintenance tool:  I'm not WW low fat, just LCHF Lower fat. Oh, and I'm still Keto because I fast 17:7 daily AND eat LCHF. I find both helpful tools for weight loss near goal weight tool.  

Most of my blog readers know how hard it is to lose weight close to goal. 

1. Why: When I go much over my best weight maintenance goal weight, my body wants to go higher, and higher and higher in weight. My fat wants to come back after I lost 72 pounds lost in 2011 to 2012. 

40 years of morbid obesity, overweight and yo-yo dieting is no joke.  My weight regain is rapid and very unforgiving after a certain body weight. 

2. Why Health Insurance Discount is in 1-2 months. Weighed, measured, and biomarkers. This will be my 7th year of having to have my body measured for my discount. It is what it is. Keeps me on the straight and narrow, for sure. 

June-Aug 2017, weight gain trend reversal

Knowing what to adjust in my food template is gold!

2011 to 2017 #weightmaintenance

What didn't work for me in the past

1. Eating too much dietary fat, while even low carb. See that bump on the second graph, right hand side? Yeah. IF helped, so did matching my protein grams closer to my fat grams. NOT Low fat. Lower fat.

2.  I would have been diagnosed as a pre Type 2 Diabetic (which is T2D) in 2011 had I not been looking. Covering up my metrics was a way to sit on the couch with a skinny cow ice-cream studded with M&M's and watch The Biggest Loser. Points on Point, morbid obesity and T2D, not so much!

I could run, but I could not hide. 

 

Hope your summer is ending well and my heart goes out to my Texas readers.  Work like a super Ninja if you need to reverse a trend. At any re-gain stage. I hope you'll give Amy's blog a regular read.

Low Carb USA 2017, San Diego - Part 1, Favorite things

Where to start? So many good things from Low Carb USA 2017. Part 1 is a general overview.
Part 2 will be key take aways for myself and info I'd love for others to take away into the future.

Karen Parrott,-that's me at Low Carb USA 2017

Wyndham Bayside, San Diego, CA Low Carb USA- awesome location

Dr. Georgia Eade and Keto application potentials in Alzheimers, treats college students

Me getting Robb Wolf to sign his books! Fan Girl! Accessibility of luminaries

Star of India was just across the street from Low Carb USA- break time fun

Carnitas Snack Shack with Friends- eat low carb and chat with your buddies 

For new readers to my blog, I'm a weight maintenance blogger who was overweight and obese ages 6-46. I yo-yo dieted for 40 years. I'm currently age 51 and in menopause. I'm currently normal weight.

Weight Maintenance is my focus. Because my fat would like to come back! I won't let it.

 I'm normal weight for the last 5.5 years.  I stopped just shy of a pre-diabetes diagnosis in 2011. I'm post Auto-Immune Thyroid Hashimoto's since 1997.  I'm a Medical Technologist, MT (ASCP), CLS in real life. I heart lab data and the applied science of weight maintenance. There's a long way to go in the actual art and science of weight maintenance. I'm happy to be part of it.

Low Carb and Keto living are my TOP food template tools, along with Intermittent Fasting in weight maintenance. I've gone 20 years without a new auto-immune diagnosis. I have a bunch of FTO/Obesity/Type 2 genes that I consider to have  put into remission via Low Carb and sometimes Keto. WINNING.

Anyhoo- back to my Low Carb USA 2017 favorites

Some of my favorite speakers:  AKA- Karen's Circle of Trust
Link to the 2017 topic line up:
Speakers:
Robb Wolf,
Dr. Sarah Hallberg,
Dr. Stephen Phinney, Dr. Jeff Volek, 
Dr. Eric Westman 
Garry Taubes
Franzika Spritzler
Dr. Jeffery Gerber
Ivor Cummings
Peter Ballersteadt

Dr. Georgia Eade,
Dave Feldman,

Didn't speak but maybe next year!
Nicole Racine, RN

Other attendees: Type 2 diabetes folks in remission or newly diagnosed were the most common, therapeutic Keto for certain cancers and cancer survivors who are doing well- Like Allison Gannet. There was an APOE4 group meeting there, so  cholesterol and Alzheimer's disease were huge topic. I ate lunch with two zero carb carnivores- (One of them was Amber O'Hearn) and learned a lot about zero carb. I was struck by how happy and healthy they both were.

I secretly channel my inner Amber O'Hearn  and Peter Ballerstedt (Grass Based Health- Ruminati when I buy lots of red meat on sale. I feel so much better when I eat red meat over other protein. I still rotate, but I make sure to eat red meat frequently. My body rewards me. It has to be a nutrient thing.

Great old friends from last year, new friends from this year. People watching... The Keto Geeks were there, the Keto Gains group was there, side conversations in the lobbies and hallways.  A meat up person, also named Karen, from the 2 Keto Dudes forum. Awesome people. Really.

Several people that I recognized from last year and one said "Oh, I read your blog...."  OMG. How awesome is that!? People read my blog.... cool and WOW. Sometimes I feel Almost Paleo Famous" Just kidding.....

Almost Paleo Famous!

Vendors: My favorite

• Keto Mojo (relatively inexpensive glucose, hemoglobin, hematocrit, and ketones) blood meter
• Heads Up Health (Health Data collection - I was in the beta group!

Interviews: Whoa!!! I started the conference out with Carole Freeman from Keto Carole  1.5 hours - it was me, another nice guy who had lost 120+ pounds and uses a Keto Vegan from India and Carol's  MeVo's video cam and iPad.  Oooh, Great interview, I learned how a MeVo camera works, and I got to gaze for a long time at the bay scene outside the conference room.

A small group of folks joined us and we had a nice interview then Q&A from the audience. I'll update with a link if the video is posted publicly. Sharing our stories are key for others to customize their own weight maintenance approach.


Next up- Part 2, key take aways from the conference.  San Deigo sure is a great place to have a conference. Kudos to Doug Reynolds and Pam Devine for another great year. 2018 Low Carb USA is at the same hotel, July 26-29, 2018  Click on the link to see the speaker schedule.

What other conferences have you attended and taken away a lot? Talking to other  successful folks really is powerful.

Five and a half years Long Term Weight Maintenance!!

May 2011 and Aug 2017 long term weight maintenance

May 2011 to Aug 2017 long term weight maintenance

Starting weight 187.4 lbs

Goal Range 113-125  lbs 

2017 best Goal Weight Range 113 to 116

Current Weight  115.4 lbs

Keeping off    72.0  lbs

Time in maintenance 5 years, 6 months

Age 51

Menopause 4+years

Height 5'1"

BMI 21.8

BMI ave this month 21.9

BMI ave last month 21.8

Glucose (fasting & 2hr post this month range 65-97 mg/dL)

Food Template:  Paleo, LCHF,  Keto (some days because I fast ), 
Total Carb ave = 38 grams per day
Net Carb ave = 25 grams per day

Abstain from all grains, most sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate 1X per day
** Tiny bit of stevia in my Natural Calm, magnesium supplement

Food Timing or Time Restricted Eating Window or Intermittent Fasting 17:7 or 18:6

Last month and early August had travel days/weeks so I fasted less often

17 hours fasting (water only)
7 hours eating, 3 meals
Eat 6am Stop eating at 1 pm

Or 18:6, I change it up a bit

Auto-Immune Hashimoto's Disease 1997, 100 ug Synthroid daily

Food Addict in Recovery: 6+ years

High Risk, but never diagnosed Type 2 diabetes

Walking 13,497 ave steps per day, June

Weight lifting : 1-2X per week, improved getting the gym in June

Sprints  4 days per week stair sprints 

Stair Ave/day for the month 12,654 stairs (Apple Health Kit)

_____________________________________________________

So many good things to say about this last month. Yes, higher on the scale a bit. I came in at 116 to 116.4 lbs several days. Not exactly what I want, but it's what I get. For  not sticking to my 17:7 intermittent fasting due to travel. IF is probably the root cause. No big deal.  In 1-2 weeks, I predict the scale will be back down again and trending lower. 

I do believe that there is a hormonal, bacterial, other woo components to staying in my best maintenance range. My health insurance provider and medical team certainly provide advice that would make and keep me obese and binge eating mightily. Glad I can think for myself.

Critical thinking. It's part of being an adult, IMO. 

If I show up to do the work and make adjustments from vacation to my regularly scheduled eating window.  It's great to test the window out a bit. I don't have much wiggle room for IF or for total intake in calories. My truth and I own it like a boss. 

Next up, Low Carb USA 2017 items. Lots of great people, learning, and hope that others will adopt a lower carb food plan to keep from getting sick from type 2 diabetes and reversible diseases of obesity. 

Because I would have been an in-mobile, in pain, diabetic, morbidly obese if I did not make the changes that I did back in 2011. Time's going to pass anyway. Daily action for the win!!!

 Weight GRAPHS and trending averages. These help guide me in my next month. IF 17:7 or 18:6 for the WIN!!!