Only a 2 month difference ➡️ The scale may feel slow, but the body is always changing! The key is consistency in your way of eating. Keep that insulin low, and the weight will shed. 👍🏼 [also those jeans 👖are big now. Size M top & 8 pants 🤗] #theobesitycode#keto#ketodiet#ketoworks#insulinistheenemy
I’m on a mission to be as educated as possible to help people understand that highfat/lowcarb isn’t crazy. It’s been scientifically proven for centuries. So has fasting. And calorie restriction has been proven to be ineffective & to actually damage our metabolic rates. *** I am not saying the doctor is uneducated by any means, they are just saying what they have been taught. But they don’t teach much on nutrition in medical school from what I’ve read. And what they do teach is basically the standard American diet stuff that is just perpetuating the obesity ‘epidemic’. #girlonamission#JERF#keto#ketodiet#ketoisntcrazy#theSADiscrazy#drjasonfung#theobesitycode#ketosis
Fasting. I've been playing around with intermittent fasting a little. In general, since starting the ketogenic diet I don't have an appetite in the morning, so it's been pretty easy to only eat between noon and 8 pm. ⠀⠀
I just finished listening to the audiobook of The Obesity Code and now I'm inspired to try more fasting. In the book, Dr. Fung lays out how fasting improves our insulin sensitivity.
I'm 27 hours into this fast and can't stop looking at keto food porn on Instagram!!!! Ahhhh! I probably double tapped 50 food pictures tonight. I can make it to morning!
PS- this is one of my favorite sandwiches in the world so I'm dreaming of it tonight! Made with @smartbakingcompany bun and @primalkitchenfoods mayo!
Do you fast often? How long is the longest fast you have done?
Taking in this stunning morning on the front porch with chirping birds and coffee 😊 Happy Monday! Life is busy, but we are blessed to have more energy from ketones which allows us to enjoy life better!
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I started the Obesity Code today finally. I am trying to read more in general, but I love reading research to help me explain the benefits of the keto diet to people who ask me. I like to be informed! 📚
The bright side of my weekend gallbladder attack was I got a new ultrasound. It’s been 6 months since my first gallbladder attack and the ultrasound that the doctor discovered my #NAFLD . The prognosis was not good, my liver was very enlarged and fatty. He suggested a #ketogeniclifestyle and I added #intermittentfasting as I had already read #theobesitycode by @drjasonfung The new ultrasound showed a perfectly healthy liver. No signs of fat whatsoever! Just 6 months of changing what and when I ate and I cured myself of a deadly disease. Now is where I throw some blame around. My past efforts to lose weight had caused a multitude of problems that ultimately led to the NAFLD and created the gallstones. I’m looking at you #jennycraig#jillianmichaels and #weightwatchers I needed no memberships, no special supplements. Just real food. Questions? Go ahead ask away!
If you’ve been stuck on calorie counting and indoctrinated by this diet methodology- you must read @drjasonfung #theobesitycode . It breaks down the concept that calories should be the least of our worries when it comes to weight loss.
Adopting this mindset shift to how many calories vs how will this food nourish me can transform your relationship with food. We all know 300 calories of 🥑 is far different than 300 calories of 🍰.
As I’ve started to ask this question more before I eat, it has helped profoundly to make good food choices because I WANT to feel good, not because I’m depriving myself. I’m on the slow journey of listening to what my body needs instead of counting calories, macros, or eating by the clock.
Double tap if you’re on the journey to intuitive eating verses calorie counting. ✊🏼#intuitiveeating#fitsterhood
There is a link between obesity and insulin. But why the stark rise in societal weight gain? Look at the government’s top spending on subsidies and that may be a clue. Corn is made into sugar (cheap sugar), people tend to want inexpensive foods (which happen to be loaded with those cheap sugars), that sugar induces an insulin response and prolonged high insulin levels trigger obesity. The crazy part is we then spend billions on tackling the issue of obesity. #theobesitycode#sugar#insulin#subsidy#makesnosense#paleo#healthcoach#primal#ancestral#diabetes#diabesity
A caloric decrease will not yield fat loss! A reduction of #calories in will result in a reduction of calories out. Side effects of this include feeling #cold , #hungry and decreased heart rate. When you don't consume enough calories your body realizes that and hormonal changes occur to make instinctively put the #weight back on (and then some) in case a calorie reduction happens again. This results in weight #gain all over again. It's a vicious #cycle and everyone thinks it's what works. No one even questions it anymore because it's what's been pounded into our heads for so long. Calorie reduction diets do not work long term. Our bodies aren't made for it to work. #fewercalories#lchf#diet#weightloss#theobesitycode
Down 33.5 lbs so far this year and 7.5" off my waist!
Recap: Jan 1 - Feb 15 I was doing #brightlineeating . Did #keto for about a week, switched to #OMAD for a week (one meal a day of whatever I wanted--that is the upward swing you see in my weight graph 🙄), then back to keto and #intermittentfasting . In the last week I've been able to start implementing 36 hr fasts (believe me, I did not think this was possible--longest previously had been 24 hr). #theobesitycode recommends three 36hr fasts a week for weight loss and not only is it working but I love it more than I thought would be possible. I am totally sold on keto and fasting. I'm loving the energy, the freedom, the food, and the fact that I finally feel my body changing! ~Sarah
Dietary guidelines for reducing insulin levels include reducing added sugar and refined grains, keeping protein consumption moderate, and adding healthy fat and fiber. Intermittent fasting is an effective way to treat insulin resistance without incurring the negative effects of calorie reduction diets. Stress management and sleep improvement can reduce cortisol levels and control insulin.
-Dr Jason Fung (The Obesity Code)
Las pautas dietéticas para reducir los niveles de insulina incluyen reducir el azúcar agregado y los granos refinados, mantener el consumo de proteínas moderado y agregar grasa y fibra saludables. El ayuno intermitente es una forma efectiva de tratar la resistencia a la insulina sin incurrir en los efectos negativos de las dietas de reducción de calorías. El manejo del estrés y la mejora del sueño pueden reducir los niveles de cortisol y controlar la insulina.
-Dr. Jason Fung (El Código de Obesidad)
What do you all do on weekends? Brunch or breakfast and lunch?
I brunched after hitting 10K steps this morning - with a 3 egg smoked salmon omelette. 3 eggs mixed with lemon zest, red chili, salt n pepper. Then added in smoked salmon and topped it up with yogurt sauce (hint of paprika). Oh and during my morning walk, I finally finished listening to the “The Obesity Code” audiobook! It’s a scientific nutrition book with its main focus on how hormones impact our health and weight. Very interesting. Main points? Eat only when you’re hungry (I.e you don’t need to rush into eating a breakfast!). No need to snack. Get some good sleep! And this.. (especially for me): stay away from sugar and refined items 😬
So. We did a bit of an experiment this week. After obsessively and compulsively and awestruck-ly (? 🤷🏼♀️) listening to The Obesity Code podcast, we/I decided to try an extended fast. Mine went from Tuesday evening at supper, until today (Friday) at lunchtime. It worked out to be about 66hrs. In that time I lost 4lbs and 0.7% body fat, and ran 8km total while fasted. It was an enlightening and empowering experience. This picture shows a 4lb difference from last Friday to today. 😳 I had another fantastic 6km run today and feel strong, fast, powerful, and most of all IN CONTROL of my body and food issues.
I’m sure there will be backlash and questions over this and I am more than happy to do my best to answer them.
DAY 32 (DAY 11 #intermittentfasting *IF) hasta la vista #bellyfat ~~
INTERMITTENT FASTING helped me progress faster with my weight loss journey these past 11 days. I’ve loss 7.5 lb since I started *IF and a total of 16.5 lb the past 32 days. I did not experience any difficulty whatsoever such as headaches, weakness, hunger, dizziness etc. etc. I started doing 18 hrs fast: 6 hrs feed to 20:4 and eventually 22:2. A 2 hour feeding window allowed me to get enough nutrition to function properly for my morning workouts. Green smoothie is a must for me. I believe without good food nutrition intake (natural fiber, protein etc), failure is inevitable with intermittent fasting. I looked into KETO, might do a #keto day 2-3x per week for a weight loss push. Unfortunately I can not live without my home baked sourdough bread. ~~
I experimented with 23:1 yesterday aka OMAD (One meal a day) and broke my fast at a Korean bbq buffet. It was totally planned, no better place than a Korean bbq buffet to break a fast. It was amazing as usual 🙌 , but I did not get the same satisfaction as with my regular diet that consist of more vegetables, fruits, eggs, nuts... oh green smoothie. Maybe next time I’ll bring some green smoothie. I did have a slight headache (first time since I started *IF) near my right eyebrow mid way into my morning workout today, but tapered off after letting loose during my boxing routine. ~~
Went back to a 4 mile target with elliptical workout, but with an increase resistance every 5 minutes. I completed 4 miles at 36 mins today with a starting resistance of 4 & ending at 11. So far pleased with the results. Burning fat storages and working out after the 12th hour of your fast is the key. Thank you Dr. Jason Fung #theobesitycode#weightlossjourney#weightloss#weightlossdiary#weightlossprogress#weightlossjournal#intermittentfasting
Diet Doctor Day 54: All day fast so no proper meals. I did eat one bite of chicken I was heating up for the kids, a piece of cheese, and a handful of peanuts, and I drank two cups of coffee with cream today. The two photos are 10 days ago (gray sweater) and today. Even after my cheat meal my stomach is so much flatter. Maybe Dr. Fung is right about the sushi protecting against weight gain?! Game changer!! 😲🍣🥟🍣 #sushieveryday