Day 2... starving!

Amy's Avatar


30 Mar, 2016 12:48 PM

Hi, It's about 9am, I've already had breakfast and a snack. It's Day 2. I'm starving! I read Dr. Rosedales Rules, and have calculated my macronutrients and calories carefully. I need to lose about 20-30 pounds, my body fat is about 10% higher than it should be to be fit and healthy. I've read that the first 3 weeks of transition can be uncomfortable, but I feel awful. How to keep from being so ravenously hungry? Anyone have experience with this?

  1. Support Staff 1 Posted by Ken on 30 Mar, 2016 01:27 PM

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    • Have you gotten Dr. Rosedale's Book?

    • What would you like to weigh?   Important

    • How much protein do you consume in a day, (including from nuts)?   Very Important!

    • You mention: (calculated my macro-nutrients and calories carefully), would you provide the details of what the macro-nutrients are..

    Ken/   Rosedale Support Team

  2. 2 Posted by Amy Biddle on 30 Mar, 2016 01:44 PM

    Amy Biddle's Avatar

    Hi Ken,
    Thanks for your response!

    I just discovered Dr. Rosedale this morning, and haven't gotten his book yet.

    I'm 5'5", 48 years old, currently weighing 153. I believe my body fat is about 29% or higher right now. I'd like to weigh somewhere near 135. I put on muscle easily, but right now have very little energy to exercise.

    Protein intake in the past couple of days has been about 70-80 grams. I'm eating a mostly vegetarian food plan, but have gotten some salmon recently until I can stabilize.

    My target macronutrients (calculated here are 23 grams of carbs, 75 grams of protein, 140 grams of fats. I estimate that at the resulting 1652 calories I should get enough to eat in a day and have weight loss. But so far the calories aren't enough for satiety and I'm physically quite uncomfortable (headaches, achy feelings).

    Besides weight loss, I am concerned with lowering inflammation. My C-reactive protein test was 8500 about a year ago (no test recently). I'd like to do ketogenic for a while and retest (not with the aim of going off -- I aim to eat this way long-term if the plan works for me). My hypothesis is that I'll lower this inflammation number significantly.

    Here is yesterday's food list. I'm aiming to do lower carbs than this but for my first really successful day, I was pretty happy getting down to 44grams of carbs. I figure practice will make improvements. (I'm tracking using MyFitnessPal. The goals yesterday were still set to 40g carbs, 80g proteins, 124g fats. This morning I changed these target to 23g carbs, 75g protein, 140g fat according to the calculator I showed you above).

    Please ignore the labels of the meals. I'm still making adjustments in this program, and the software moved things around this morning as the result.

    Thanks, Ken. Any input or resources I'll gratefully accept. Checking out Dr. Rosedale's book, too.

  3. Support Staff 3 Posted by Ken on 30 Mar, 2016 05:40 PM

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    ^ Protein intake in the past couple of days has been about 70-80 grams

    Protein in Excess

    • High protein accelerates aging & therefore all the chronic diseases associated with aging. Excess protein actually increases damage and reduces our ability to repair it, so it’s a double whammy.

    • Avoid sugar forming non-fiber carbs, they will hinder the burning of stored body fats and keep you (craving) hungry.

    • [Lower the protein (50-55g) daily] [lower the fat (half as much, adjust if necessary), give your body the opportunity to burn already stored fat]

    ^ But so far the calories aren't enough for satiety and I'm physically quite uncomfortable (headaches, achy feelings).

    • Your leptin and insulin is out of sync, the first 3-4 weeks can be rough at times. Fill your plate with fiber carbs, such as, spinach, broccoli, cauliflower.

    ^ I am concerned with lowering inflammation

    • Lowering inflammation is one of the many benefits of Dr. Rosedale's Diet

    Hang in there you will be rewarded

    Ken/   Rosedale Support Team

  4. 4 Posted by Amy Biddle on 30 Mar, 2016 05:43 PM

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    Fantastic. Thank you, Ken!
    Best wishes,

  5. Support Staff 5 Posted by Ken on 30 Mar, 2016 05:46 PM

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    You are welcome Amy. We wish you the best and keep us informed on how things are going.

    Ken/   Rosedale Support Team

  6. 6 Posted by Amy Biddle on 31 Mar, 2016 02:45 PM

    Amy Biddle's Avatar

    Hi again, Ken.
    I haven't found it, but is there a community to ask questions along the way?

    As I'm putting my meals together I'm eager to include vegetables (kale, lettuce, Brussels sprouts) but they jack up the carbs and put me out of ketosis.

    If there is a resource to address this I'd like to know it.

    I'm ordering Dr. Ron's book today.

  7. Support Staff 7 Posted by Ken on 01 Apr, 2016 11:11 AM

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    Excuse me for not responding sooner, my computer is just about ready for the *scrap heap" .

    Facebook Rosedale Diet Users

    Carbohydrate in any form

    Amy, below is some information, that is easy on the stomach, has plenty of fiber for good digesting. :)

    Eat when Hungry

    You should get away from wanting to feel full, your goal is to feel satiated.

    You need to ask yourself; what are you really eating for? Boredom, habit, etc which are not the reasons to be eating. If you are feeling hungry all the time then either you are still only burning sugar as your primary fuel, or you are possibly not eating enough fat, though nuts contain good fats, try adding more fat to your food, either through coconut or olive oil, ghee, or avocados for example.

    Rosedale Basic Rules

    Great information for your Health resource library Rosedale-Basic-Rules.pdf

    • Carbohydrates should be defined as fiber or not fiber. Any carb that is not a fiber will turn to sugar and will cause harm.

    • Fat is a great fuel, the best fuel, furnishing fatty acids, ketones, and glycerol (that the body can turn into glucose if necessary), to burn.

    • Though necessary in body, glucose/starch should not be eaten. Far better to let the body make as necessary, like cortisol & many other biomolecules.

    • Eating glucose “safe starches” will spike insulin & will temporarily prevent one from burning fat.

    • Adapt to burn ketones and fat; eat less carb, not high protein, eat fat if hungry. Learn to ski by skiing. Learn to burn fat by burning fat.

    • The Rosedale diet promotes the burning of fats and ketones. Ketones are only adverse when they are formed in excess of being burned.

    • You can't exercise your way out of a bad diet or diet your way out of no exercise.

    • The more sugar you burn as fuel the more diseased you will be & the shorter will be your life.

    • Nuts are preferable to seeds as a snack as they have higher monounsaturated fats & less omega 6.

    • What I know to be optimum diet: A very low non-fiber carb, “moderate, not high protein” & higher fat diet.

    • The strength of bones comes from the protein framework, not from the calcium trim.

    • The more sugar you burn as fuel the more diseased you will be & the shorter will be your life.

    • The more fat you burn as fuel, the healthier you will be.

    • Health & lifespan is determined by the proportion of fat versus sugar people burn throughout their lifetime.

    • Good fats: coconut oil, ghee, avocados, almonds, walnuts, macadamia, olives & olive oil.

    Ken/   Rosedale Support Team

  8. 8 Posted by Amy Biddle on 01 Apr, 2016 11:49 AM

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    Thank you so much, Ken, for this information! There is a lot to digest.

    Good luck with your computer -- I know how frustrating that is.

    I'll be checking out everything you list below.

    Thank you again for your help and your time!

  9. Support Staff 9 Posted by Ken on 01 Apr, 2016 01:00 PM

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    You are welcome Amy - don't forget to keep us informed of your progress

    Ken/   Rosedale Support Team

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