Phase II Wrap Up and Phase III Intro

How was your weekend? It was a long weekend here in Canada, what we call the May two-four and it's generally the weekend that suggests to Canadians nationwide that, regardless of what's happening with the weather -- rain or shine or snow -- this is the official kick-off to summer. For once the weather in Toronto cooperated and nature is in full bloom. Leaves sprung forth from nowhere, flowers shot up out of the earth, bumble bees have began the rounds and the birds are singing their tunes at the top of their little bird lungs. It's amazing. Did I say fall was my favorite season? I might have lied. 

I love these early warm pre-summer says before it gets so stinking hot you fear you might melt like a candle in an inferno.

Right enough about the weather, lets talk about burning fat.

If you've been following along, you know that I have embarked upon a dietary journey (I say dietary as I am not on a diet but rather attempting to make permanent lasting changes in the way I eat in order to achieve radiant health) put together by Dr. David Ludwig, lovingly referred to here as Dr. Dave, called The Always Hungry Solution. It's a plan to increase consumption of good healthy fats and lean protein, while limiting your intake of refined carbs (crap like cereal, bread, pasta and cake) to help your body shift from being a sugar burner to being a fat burner. If you want to get the full scoop, you can click on the tab above called My Solution and it's all there.

So in Phase one, I had some struggles with what the diet consisted of because many of the foods on the approved list caused inflammation in my body. Stuff like dairy and soy so off the top I was gaining weight like crazy. Once I got off that stuff and made the program my own, the added weight came off plus another couple of pounds. At the end of week two I'd lost 3/4 of an inch off my midsection which was a huge win for me. I have always had a thick waist and the second I gain any weight it goes straight to my belly.

Now here at the end of week three and the end of Phase 2, I don't have a whole heck of a lot to report. My weight is holding pretty steady, and there hasn't been any change in my waist or anywhere else on my body for that matter. While I do have another 5 or 6 pounds to shed, (those stubborn last ones are always the hardest) I'm not actually all that worried about it because something rather significant has taken place this past week. Today is 55 days sugar free AND I have PMS - yet I don't feel bloated, I don't have cravings and yesterday was the first day in practically forever that I did not even feel like snacking between meals. I ate until I was full, felt full for hours afterwards and was satisfied with what I'd eaten so snacking wasn't even on my mind. That has NEVER HAPPENED!

Thank you Dr. Dave for teaching me that fat is not only okay, it's good and healthy for me. While I'm still not sleeping fabulously, I am sleeping for longer stretches and feel more awake when I wake up. Additionally I am waking earlier naturally. It's so odd. This extra time in the morning is allowing me to get in a bit of meditation as well so I feel just generally better, more grounded and well.

Would you EVER expect side-effects such as these after three weeks of starting a new dietary program? Isn't it generally the opposite? You're bitchy and angry and craving everything in sight and while you may have lost ten pounds you are on the verge of a raging binge that keeps the good folks at Ben & Jerry's in business? Or is that just me?

So what's the plan for Phase III then? Apparently it's time to take off the training wheels.

It's about losing weight permanently. The proverbial maintenance phase that not one single diet I have ever been on has talked about. That's why I'm not calling this a Diet. See?

Phase III is about creating your own menu plan with the new skills you've learned and it's also about finding your individual tolerance level to processed carbs. Or that's the highly simplified version anyway. I am not there yet and not sure I will ever get there. First off because I have yet to reach my lower set point for weight, I need to stick with Phase II a little longer. So why am I making the jump into talking about a phase I'm not at yet? Because if you are on the program or have been following along, I thought you might be curious. 

So the question you need to ask yourself at the end of Phase II is: How well did I respond in Phase I without any starchy foods or added sugar? Have your hunger and food cravings increased with the addition of these foods in Phase II? If so, reduce or eliminate grains, potatoes and added sugar for a while and instead increase fat intake (nuts, olive oil etc) And make sure to have protein at every meal.

I did notice that without any unrefined carbs during Phase I, I had more snack attacks and sugar cravings. During Phase II if I had more than one serving of carbs in a day, I didn't feel great. So for example one day I had a gluten free brown rice tuna wrap at lunch and a serving of brown rice for dinner. I felt bloated and not great. But having say a salad with tuna at lunch then some rice or Quinoa at dinner was just right. It was my Goldilocks position. So the idea of adding in more carbs doesn't feel right for me. But let me explain Dr. Dave's thinking as I understand it.

He wants you to find out how you do with more carbs so that if you visit Paris you can enjoy a pastry or if you're out to dinner with friends at an Italian restaurant and want to enjoy a bowl of pasta you can.

Having done Dr. Junger's CLEAN program I know that I don't do well on wheat at all. Bread is out, I don't want pasta and I am a certified Sugar-holic so cookies, cakes, and pastries are not an option for me. I have no "off button" when it comes to these foods, so therefore I just say no. It's easier. Some people do well with moderation, others do well being abstemious. I am of the latter variety.

In any case the food ratios for Phase III look like this:

If you look back at Phase II you will see that your protein intake doesn't not change, just the percentages have shifted as you eat more of other foods. According to Dr. Dave (and I think this is particularly fascinating) the above proportions resemble those of the US diet in the mid-twentieth century, before the low-fat craze and it's similar to typical Mediterranean diets consumed today. With approximately equal contributions from fat and carbs, you do not have to restrict any major nutrient and can enjoy freedom in food choices.

So what's the plan moving forward? I know sugar and the sugar industry are evil so I am not even going to go there. Once I cross the 90 day sugar free mark, I may look at introducing some naturally sweetened foods, things like dates or maple syrup if a recipe calls for it for a special occasion. There is a great looking recipe for raw vegan brownies I'd love to try out. For a sneak peak, go here. If you are on the fence about kicking sugar I suggest that you watch THAT SUGAR FILM, it might help convince you.

I think wheat is also evil  (I know I have been promising a post on what I have learned but it's going to likely be a long one so I keep putting it off. I'm sorry, I suck) so I won't be having bread or pasta any time soon, but I also won't feel bad about having an egg on a piece of gluten free toast as a special treat. But this is not the sort of thing I'll have regularly. I think for the most part I will stick to what's been working this past week, for even though I've not seen a change in weight or measurement I feel good. (read: not a crazy person trying to decide what to eat and eating take out because I was too lazy to make something).

I know, it's not profound. It isn't entirely the outcome I'd hoped for 24 days into this, but at least I'm holding steady and that's new. Before Dr. Dave, I'd lose 2 pounds and gain 4, so this is progress. Take the tiny victories people, for they're the good stuff of life!

Big hugs.
Shan