After first week - Tanita measurement
Hi to all of you,
after my truly hard efforts after the first week on this diet, I made a measurement with Tanita which showed me first of all that in the first week I have lost almost 11 pounds but I gained some body fat too. The only thing that is encouraging is that visceral fat has decreased.
Why I gained body fat? Does anyone have an idea? The only one that comes up in my mind is that obviously I am not a fat burner yet but I have lost some visceral fat anyway. I also lost some muscle mass.
Because of my not normal stools I took only multivitamin and magnesium+potassium and cod liver oil but I want to add some other supplement in this second week, slowly.
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Support Staff 1 Posted by Ken on 09 Oct, 2015 10:18 AM
Kle
Usually you start becoming a fat burner around the 3 to 5 week period.
The ebb and flow of the weight fluctuation is water retention, appears your body is starting to make adjustments, this is good.
I have found that the fluctuation in water retention can give the appearance of muscle loss along with weight loss and gain.
Try not to be overly concerned at this time - give yourself a good 8 to 12 weeks for the body to start becoming more stabilized. The process is normal.
Also do not overdo your fat intake
Let your body make adjustments at its own pace, it will appreciate that.Hang in there you are going to make it ...
Ken/ Rosedale Support Team
2 Posted by Kle on 09 Oct, 2015 04:24 PM
Thank you Ken!
Based on the Fitday counter I am never under 70% fat - max 76%. Do you think this is too much? If I was able to eat more nuts and vegetables this rate would surely be lower but I am still avoiding too many vegetable or not eating them at all.
Based on the book it takes three weeks to become a fat burner. Do you suggest me to stick to the A list for 4 weeks at least?
Thanks!
3 Posted by Kle on 09 Oct, 2015 04:57 PM
Ken,
just one more thing. I am unsure if I am taking the right protein amount. I am 175 cm tall and I am eating max 60 gr of protein per day. Do you think it is maybe too much? I made a mess by using the chart I found here and using foreign measures to calculate how much should I weigh.
Thank you for your help.
Support Staff 4 Posted by Ken on 09 Oct, 2015 08:50 PM
Kle
Four weeks would be just fine - I have used it for 3 years myself. It works for me, probably would not be your cup of tea though.
What does your 70% of fat equate to in grams or teaspoon or tablespoon. If take in more than what your body actually needs at any given time will get stored as body fat.
At 5 feet 9 inches tall, how much would you like to weigh? 60 grams of protein would get you around to about 145 to 155 pounds. Weight Protein Chart
Here is a How Much Chart that may help you out a little, it will give you a general idea.
Ken/ Rosedale Support Team
5 Posted by Kle on 09 Oct, 2015 10:05 PM
Dear Ken,
due to my limitation toward vegetables and nuts, I looks forwards to use coconut oil and coconut flour to let myself a bit more chances to eat. Unfortunately I don't like all meat too: I eat just chicken (I like some pork but it's not allowed) and tuna, salmon. So you can immagine that in reality in my case I don't have plenty of possibilities. But I would love once or twice a week eat something different and that is allowed on Rosedale. This would keep me positive and sticking to the Rosedale. Hope you know what I mean.
When I said 70% of fat I meant of the total intake of calories. I eat about 950 calories per day and 70% of them are fat. This is around 68 grams of fat daily. My metabolic rate is over 2000 calories which I was said also by a dietitian so I my body is surely not receiving too much calories. However I notice that when I just go over 70% my gut works worse. I should be lowering on 65% but it's quite hard cause protein intake is limited and I eat 5 grams or less of carbs per day.
For my body constitution 155 pounds would be just fine. Honestly I would be happy with 170 pounds too but the protein intake is based on the ideal weight so I guess around 60 grams of protein are just fine. This second week I will add the physical activity after dinner that dr Rosedale suggests so since I will be exercising do I need to increase of 5-10 grams or not? I am unsure.
Thank you
Support Staff 6 Posted by Ken on 10 Oct, 2015 12:46 AM
Kle
66 to 69 grams of protein would get you in the area of 165 to 170 pound in weight.
No need to increase your protein 5-10 grams due to exercising, you could if you were into body building.
no need for heavy exercising after dinner meal.
as a time of testing, I would try 50 grams of fat instead of the 68 grams you mentioned - it will be okay, this will give your body an opportunity to start burning the fat you already have stored, remember, eat when you are hungry - I started with about 15 grams of olive oil a day, some days even less.
When I started I heard the comments that I was not getting enough calories but I was because I was burning fat that I already had stored.
If you have met your protein for each meal you can make adjustments with the coconut oil to regulate hunger but first the body needs to start burning the fat that you already had before starting the Rosedale Diet.
Do not be too concerned about trying to meet a certain amount of calories - your body will start telling you when you are hungry. It will take a little time.
While you are a bit limited because of IBS, just remember that vegetables are not essential but they do help as a filler. Sometimes I may eat 3 to 5 grams of veg/fiber a day but there are days I do not eat any veg/fiber at all.
Ken/ Rosedale Support Team
7 Posted by Kle on 10 Oct, 2015 10:17 AM
Ken,
thank you so much for sharing your experience. it really helps me to understand better everything.
The protein intake is calculated based on a desired weight or best weight?
I was just going to exercise those 20-30 minutes with high intensity as dr Rosedale suggests. This first week I haven't done it.
Let me tell you that yesterday I have added only 9 grams of olive oil. The rest of fat was already in the food I ate. Here is my Fitday.com of yesterday in fat:
- cod liver oil 10 grams
- hazelnut butter (mixed raw hazelnuts and water) 20.5 grams
- low fat cottage cheese 0.3 grams
- canned tuna without the excess olive oil (I dropped it away) 22 grams
- olive oil added for clocking and in the salad 8.3 grams
- chicken breast 5.2 grams
Total: 69.1 grams of fat
How can I possibly lower that?
Since I am still on list A, I am not allowed to use coconut oil yet. Am I?
The fact is that I am not hungry anymore. There are days that I would eat even 700 calories without being hungry. The fact is that I am not hungry at all and this surely shocks me a bit. I will not be think about the calories anymore.
Thank you for reassuring me about the vegetable issues.
I have one more curiosity. Dr. Rosedale explains that we should be eating eggs enriched with omega 3 but I have my own hens that don't eat many grains and are mostly free range eating also vegetables etc. Do you think I should really buy specific omega 3 eggs? Or these ones would be fine?
So grateful for your insights,
Kle
Support Staff 8 Posted by Ken on 10 Oct, 2015 11:15 AM
Kle
It is not mandatory that you eat eggs, but they are are good source of protein - if you buys eggs from a store, those that are enriched with omega 3 are best. Your free range hen eggs are fine.
You ask: The protein intake is calculated based on a desired weight or best weight?
Answer: Yes but, it does not have to be down to the exact ounce.
As you continue with Dr. Ron's Diet your body will get better and better at letting you know and you will get better at hearing what your body is saying - this will take time but it will happen for you.
You are doing greatKen/ Rosedale Support Team
9 Posted by Kle on 17 Oct, 2015 01:14 PM
Dear Ken,
just wanting to inform you about the news after the 2nd week. My stools with enzymes have improved a lot and some days were completely normal. I started doing great recipes and this week the best one was tuna "meat" balls made with canned tuna, egg and ground wasa instead of bread and everything with salad added and a delicious homemade mayonnaise made of good avocado oil!
Well, the measurements this week showed my body fat lowered of 1% finally and the lean mass increased and this week I lost 6 more pounds. This means that I lost more than 16 pounds in 2 weeks. The visceral fat is constantly lowering from the first time so is good.
The best news is that my blood sugar is perfectly normal even without supplements like vandal, chromium etc... The lowest glucose level in the morning was 72 mg/dl and the highest 90 mg/dl. I haven't even exercised. I am still taking metformin thought but my blood sugar is much better now. I should be excercicing a bit. See if I can do it in this week.
What do you think Ken?
Support Staff 10 Posted by Ken on 17 Oct, 2015 01:24 PM
Kle
This is great news, congratulations. I knew that when you started to make the Rosedale Diet, your own, things would start to get better - you are seeing that the Rosedale Diet is customizable and not as rigid as it appears.
Ken/ Rosedale Support Team
11 Posted by Kle on 23 Oct, 2015 10:25 AM
Dear Ken,
wanting to let you know how things stands after the 3rd week. Well, this week was tough because of some mistakes form my part. One day I tried a whey isolate protein powder which should be almost without lactose and the next day I felt awful, got diarrhea and the blood sugar in the morning was still normal but strangely high in confront of the days before that. Don't know if it was because of the malabsorption of my meds or a spike was created by the protein itself or by the BCAA as I have read something about negative sides of it here. Well, I had to reduce fat again in order to improve stools and had to used vegetable charcoal too. My stools became problematic again and I am thinking about trying an ox-bile supplement but read that may case diarrhea too so I don't know how to solve that right now.
Besides that, I am a bit disappointed cause this week I lost only 2 pounds although Tanita says that I have lost body and visceral fat and gained lean mass. I know that having lost almost 19 pounds in three weeks is a good result but I have many weight to loose and probably I should start exercising this week. I need to say that the percentage of fat that I lost this week is basically almost the weight I lost so seems I lost fat only but I still wanted to loose more.
I hade difficulties to eat the right amount of protein cause I almost never reach the protein intake since I hardly eat three main meals and I am avoiding nuts because of IBS. I am not adding particular fats to my meals except olive oil and not much but based on my fit day.com calculation, my daily calories intake of fat are still about 60-70%.
Do you think I should avoid the protein shakes because od the BCAA? At this point I should about whey, casein and peas too cause makes me feel full of gas. What else remains?
I must say that I feel quite low and tired and I hope that when I will introduce coconut oil etc. after the 4th week, this will may help the situation.
I was wondering, I don't really like flax oil. Is that bad that I don't use it? I had to divide the amount of cod liver oil through the day during meals cause taking one tbs all at once was too much for me.
Another thing, I read an article of dr. Mercola saying that the best magnesium is the threonate form. Do you think it's worth trying?
Thank you again for your help and support. It's nice to have someone to talk to about it.
Support Staff 12 Posted by Ken on 23 Oct, 2015 11:55 AM
Hi Kle
Sounds as though your body is still transitioning as you develop your own way of doing things, it is a kind of, "a trial thing", that we go through.
In time, as your body adjusts things will get better, so, hang in there.
It is not mandatory that you use flax oil or protein shakes.
I have read the article about magnesium threonate - I use magnesium citrate and or magnesium oxide myself. If your magnesium is a problem, you can take less to find out the amount that works best for you, many do.
Try not to be overly concerned about losing a certain amount of weight in a given time frame, let your body do its thing in its own time. As your body becomes more acquainted with its new self, it will make further adjustments as needed.
You are doing great Kle, though it may not seem that way.Ken/ Rosedale Support Team
13 Posted by Kle on 23 Oct, 2015 12:38 PM
Dear Ken,
thank you for your reply as always.
Maybe also the too low calories has slowed down everything and the metabolism became slower.
I know that protein shakes are not mandatory to be taken but it would make me easier to take enough proteins. I will try to find some that I tolerate and monitor ant effect on blood sugar.
I though that the Magnesium Aspartate and Potassium Aspartate that are suggested in the book were the best ones. I will probably try the Threonate version but I am still confused which potassium form to take cause I am not getting enough of it seems.
Thank you for everything. Fortunately with Tanita I was able to notice that there were something positive this week cause strangely I saw myself like I have lost more weight but the scale says the opposite.
Support Staff 14 Posted by Ken on 23 Oct, 2015 02:05 PM
Kle
If the Magnesium or Potassium Aspartate is available I get them, other than that I use Potassium Citrate, Magnesium Citrate, or Magnesium Oxide.
As far as the low calories you mention - if you are needing to lose weight, you will have calories already stored. Your body will start to use those already stored calories as you become more and more of a fat burner.
Print the following off and use it for a reference, this it will help you understand calories a bit better.
You will / may initially experience a tiredness/weakness as the transition takes place, it will not last too long.
The fast weight loss is usually water weight that is lost in the beginning, that is why many have a rapid loss at first, then things will slow down a bit.
Ken/ Rosedale Support Team
15 Posted by Kle on 23 Oct, 2015 05:48 PM
Dear Ken,
I saw the link although I have burnt much more calories since my intake was extremely low so I am confused about the result of this week, still. I should be eating around 2500 calories and I ate max. 900 per day so the count of the week doesn't match.
I already know what you are saying but the fact is that the last time I tried the Rosedale and I was on it for three months, I was loosing weight all the way and all the time but I was exercising a lot and also eating a lot but my stools were horrible and drove me to dehydration - this was the reason I gave up in the end and I don't want to arrive to this point. I will try to exercise from tomorrow on and hope to bring you good news.
Thanks for everything
Support Staff 16 Posted by Ken on 23 Oct, 2015 06:19 PM
Kle
Sorry, I did not realize that Dr. Rosedale had said that you needed to eat around 2,500 calories per day.
Ken/ Rosedale Support Team
17 Posted by Kle on 23 Oct, 2015 08:00 PM
Dear Ken,
I didn't said that dr Rosedale said anything about that. My dietitian said that after an accurate measurement with her professional tanita devices. That's why at the she prescribed me a diet based on around 1800 calories. It's a big difference with the 900 that I am eating right now considering that I have some malabsorption too.
The link you sent says this: "One pound of body fat consists of 3,500 calories. Therefore, to lose a pound of fat you must burn 3,500 calories through diet.
For example, if you typically consume 2,500 calories per day by reducing your daily caloric intake to 2,000 calories per day, you will cut your incoming calories by 3,500 per week and that equates to one pound a week."
I don't take too much magnesium for sure but I had read that the aspartate version may cause diarrhea so I would probably try the threonate version and another version of potassium too.
Thanks again
Support Staff 18 Posted by Ken on 23 Oct, 2015 08:08 PM
Sorry Kle, didn't understand that it was your dietitian you meant, I thought you were referring to Dr. Rosedale since you were trying his diet plan.
Wishing you the best
Ken/ Rosedale Support Team
19 Posted by Kle on 31 Oct, 2015 11:28 PM
Dear Ken and others,
wanted to keep you updated like I promised.
This week I lost 5,5 pounds more and what is the most important thing: I lost the doubled quantity of visceral fat and body fat and gained muscle mass. I guess that at this point I am a fat burner.
In four weeks I lost 24,25 pounds and I am satisfied. I believe that if I have exercised I would lost more but I didn't feel so well because of my bad digestion. I have increased the amount of vegetables which is not so good for my IBS but we have our own fields of organic vegetables. It would be a shame not to eat it.
My fasting blood sugar is stable at 72 mg/dl so I am at least not worried about that. I am no taking any additional supplement to lower the blood sugar so I am satisfied and I believe that when I will introduce the exercising it will go even lower. One day I think it get a bit too low so I will monitor the situation.
in these four weeks I lost 3,1% of my body fat and the muscle mass after the first week was lower but now I have gained back all the muscle mass.
I am satisfied and hope to find a solution for my stools with time too.
Thanks for your huge help and support!
Support Staff 20 Posted by Ken on 31 Oct, 2015 11:38 PM
Thank you for the update Kle - glad things are going better.
Ken/ Rosedale Support Team
21 Posted by Kle on 14 Nov, 2015 02:48 PM
Hello to all!
I was doing really great on Rosedale - loosing fat and lost so far more than 31 pounds and then last Sunday, I drank a glass of wine that it seems without added sugar but when I swallowed it, it was too late. Then I wrote to the manufacturer company and I received the reply that it is full of sugar!!!!! About 100 gr per liter. I was shocked! My fasting blood glucose next morning was not 72 mg/dl as usual but still in the normal range. What is the worse thing is that I truly felt I went off ketosis cause I was hungry all the time again and I felt in some parts of my body that I gained fat. In fact, since I am using a Tanita since I started, it has actually happened. I truly want to proceed but this thing put me in a state of great discomfort. Is this a mistake that is enough to ruin everything you have done in a month? I know that sugar is the worse thing I could possibly put in my mouth but still.
Another change I made is that after a month of non digesting almost anything, I found the right supplement for me with ox-bile and now it looks I digest almost everything. Guess this has influenced this process right?
Previously I was eating max. 900 calories per day and due to my bad digestion, it was probably even lower. Now, in these days I managed to eat even up to 1500 calories per day and this is a big change so what do you suggest me to do? To consider like starting everything over?
I have a way to test my urine for ketons. If there are any, I should consider myself to be still in the ketosis or not?
Thank you for all your support!
Support Staff 22 Posted by Ken on 14 Nov, 2015 03:47 PM
Hi Kle, if what you were doing before, the wine experience was working for you - just continue with that, your body will rebound in its own time frame.
Ken/ Rosedale Support Team
23 Posted by Kle on 14 Nov, 2015 05:01 PM
Thank you Ken! I guess I should be happy to have arrived at this point and to have solved the digestion issue too but seems that I need to change few things accordingly cause calories matters although it initially doesn't look like that.
Thanks again!
Support Staff 24 Posted by Ken on 14 Nov, 2015 05:09 PM
You are welcome Kle - it is great that you are pursuing your diet and finding how to make adjustments that suit your make up.
We congratulate and encourage you in your endeavor.
Ken/ Rosedale Support Team
25 Posted by Kle on 16 Mar, 2016 08:34 AM
Hi Ken!
Maybe you think that I forgot about you but this never happened. I wanted to chafe with you my latest news!
Yesterday, after more than 2 years I had a check to the doctor who said what I hoped to hear for long time. My Hba1c is 4,7% and he said I don't need medications anymore but he suggested to continue taking Metformin because of my problem of PCO's but on lower dosage: from 850 to 500 mg twice per day and he wants a report of my gynecologist and recheck in three months and if there will be shown no improvement of metformin on my PCO's he will take me totally off medication. I am incredibly happy!
I lost more than 74 pounds and changed my lifestyle completely into low carb eating but also added exercise that helps me to keep blood sugar low because of relieving stress effect. I have noticed through various measurements that stress in my case, is the worst poison even, even worse than sugar! This led me to do anything to control it and I think I made it. I want to loose even more weight and to stay on low carb forever!
I must say that I led the Rosedale LCHF diet with almost all of the supplements and they helped me a lot so that I will continue with them.
Yesterday I remembered how devastated I was when I heard the phrase: "You have diabetes" and I thought I would never be able to accept it or deal with it specially because of so many times that was told to me that "Diabetes cannot be reversed" and maybe they are right but with low carb I don't need my pancreas to be overloaded with activity and this for me means to be free of Diabetes and medications.
I look back and see how many times I failed and regained weigh but here, even if I eat one day few more carbs, I still don't touch sugar, white flour etc and I don't miss them either! I don't feel enchained anymore and this makes me feel finally happy with myself.
Thank you for all your support! I will be back for more updates in the future!!
Support Staff 26 Posted by Ken on 16 Mar, 2016 06:40 PM
Hi Kle
This is wonderful news that you share. Congratulations! We knew that it would work for you. Things will be even better as your body makes further adjustments.
I am sure that others will be encouraged by your progress.Ken/ Rosedale Support Team
Support Staff 27 Posted by Fiona on 17 Mar, 2016 07:17 PM
Wow.. Kle this is such amazing news!! Dr. Ron was thrilled as well. Thank you for sharing and letting us know your progress. We are so lucky to have Ken aboard assisting with awesome guidance. Kle, your name will not be anywhere but would you mind if I posted your success on our facebook page - it helps give such inspiration to other.
28 Posted by Kle on 17 Mar, 2016 08:05 PM
Fiona and Ken thanks!!
It's so nice to hear from you Fiona! We heard on Facebook weeks ago. Sure, you can post it! Hope it will help others!!
29 Posted by Kle on 01 Jul, 2016 11:37 PM
Hello to everyone!
Just wanted to let you know how it went my last check up. After three months of lowered dosage of metformin 500 mg twice daily and after three months that were very stressful for me, the Hba1c was 5,2% and the doctor said that he is putting me off meds. I lost so far 95 pounds and I will be continuing this way.
He made me to so lots of others exams and all were fine, just the total cholesterol was too low and the HDL was too low too which probably means that i need to increase good fats.
Besides that, I experienced a huge hair fall and that's why he made me to check also the THS and T3 and T4 and all were perfectly normal so have no idea what is that happening.
Anyway, now that I am finally without any meds, I feel a bit scared cause mentally I knew there was something helping to lower but since I have completely changed my life, I don't eat anything that can raise BG so I can be serene about it. I am honestly not on a constant ketosis but I am doing well in any case although I am trying to be struck about few things although from time to time, I do say some allowed treats made from almond crust, erythritol etc... Well, I think that results are so damn great that I will be proceeding like this.
The only thing that seems to not be improved is my PCOS which is getting somewhat worse and I was suggested to do a surgery about that but I hope there is something I can do about it too.
Anyway, thank you to all of you and for all your suggestions!
Support Staff 30 Posted by Fiona on 02 Jul, 2016 01:11 AM
Wow Kle!! this is fantastic news!! We are all so proud of you that you HAVE turned your life around. The hair fall will settled, and come in a little stronger. You reset your system literally. Silica can help with the hair. PCOS, so sorry to hear there, I scrolled back through and did not see your age. Does it run in your family?
Keep us posted. I love that Ken was able to help you get on your path at the start.