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  • OzK, How much below your BMR are you eating?

    Some believe that you can follow the lack of hunger and lower your calories significantly, but the people who have been successful long term in NK have kept their calories up to at least their BMR. I believe "starvation mode" exists no matter what eating plan you are following, especially for women. I believe eating two few calories long term will eventually lead to stalls if not binge behavior as your body begins demanding nutrition. That's my 2 cents.
    Primal since 9/24/2010
    "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

    Created by MyFitnessPal.com - Free Weight Loss Tools
    MFP username: MDAPebbles67

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    • Originally posted by Pebbles67 View Post
      OzK, How much below your BMR are you eating?

      Some believe that you can follow the lack of hunger and lower your calories significantly, but the people who have been successful long term in NK have kept their calories up to at least their BMR. I believe "starvation mode" exists no matter what eating plan you are following, especially for women. I believe eating two few calories long term will eventually lead to stalls if not binge behavior as your body begins demanding nutrition. That's my 2 cents.
      If I eat via the Optimal plan macros I'm sitting pretty much on target of my BMR, which is another nice coincidence. And I'm quite comfortable with that intake, or I was until yesterday/today when I've really noticed the difference in my hunger cues. So that's pretty new to me, not being hungry, not needing to reach for food the minute I wake up. So yes, I guess I need to keep an eye on the scales and how I'm feeling, not feeling weak and undernourished and stuff. You're right, long term there is some health risk. Ah, the joys of N=1 *g*


      Demuralist, I am reading through Attia's blog, I like it a lot! But right now I'd gag if I tried to eat that much. Mind you, I'm not working out the way he is. Right now I'm doing @60 mins steady state, non-chronic cardio. Need to rebuild my base level of fitness before I start getting jiggy with it. I'll see how I feel increasing exercise next week, add in some kettle bell work.

      Food wise, my macros per the Optimal formula (because I do not have the time or patience for MFP, which is sad for me!) is 60 gms protein, 30 gms carb, 120 gms fat. Given that I have a history of emotional/binge eating, I'm extremely reluctant to force myself to eat when I'm not hungry. I guess I'm heading into suck it and see territory!

      Thanks for the input, gals!

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      • Sounds like you have it all under control.
        Primal since 9/24/2010
        "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

        Created by MyFitnessPal.com - Free Weight Loss Tools
        MFP username: MDAPebbles67

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        • Originally posted by desertcreature View Post
          Thank you for this tip - I will use the whole onion. I don't know if I am patient enough to wait 72 hours though!
          I've got a batch of chicken bone broth in the crockpot right now and will have a cup of it in the morning. I'll add more water to make up the change in liquids and add a little more vinegar to the stuff.
          Georgette

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          • Hey i just thought, I think someone asked about the smell of cooking the bone broth. Mine doesn't have that smell when I include the veggie clippings including garlic. Also, if you saute garlic and onions while cooking even if you arent going to eat it cause it makes the house smell amazing.
            Chris
            "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
            Unknown

            My journal: http://www.marksdailyapple.com/forum/thread36279.html

            My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

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            • I had a great day today, and I just wanted to say thanks to everyone on here for the advice and support. To be honest I wasn't sure if the whole EMF thing was working, since hunger suppression hadn't really kicked in and I was eating more calories than I had been before. But I weighed myself on Sunday, and in 9 days I lost ~4.5 pounds. As someone who was relatively lean to begin with (and who wasn't even being that strict on macros), that's amazing! Today I was lifting heavier than I have been in a little bit, and I hit a new PR--for the first time ever, I was able to dead-lift more than my body weight (2 lbs more, but still)!! And I've always had upper body strength issues, but I found today I was able to do 4 reps of 90% of a real push-up--forehead touched the ground instead of chest. Totally made my day, so again, thanks to all of you!

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              • Oh and I promised myself a while ago I would buy a Grok On tee shirt from the website once I could do 3 real push-ups, so it looks like I'm almost there!

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                • Originally posted by BklynGirl View Post
                  I had a great day today, and I just wanted to say thanks to everyone on here for the advice and support. To be honest I wasn't sure if the whole EMF thing was working, since hunger suppression hadn't really kicked in and I was eating more calories than I had been before. But I weighed myself on Sunday, and in 9 days I lost ~4.5 pounds. As someone who was relatively lean to begin with (and who wasn't even being that strict on macros), that's amazing! Today I was lifting heavier than I have been in a little bit, and I hit a new PR--for the first time ever, I was able to dead-lift more than my body weight (2 lbs more, but still)!! And I've always had upper body strength issues, but I found today I was able to do 4 reps of 90% of a real push-up--forehead touched the ground instead of chest. Totally made my day, so again, thanks to all of you!
                  Fabulous! Big woot!

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                  • Originally posted by Boudre0aux
                    I am doing this plan to control a binge eating disorder that has interfered with reaching my health goals
                    It can take a bit of time to get your head and body round, but then it's great. Good luck!

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                    • Originally posted by OzK View Post
                      Sorry, I wasn't clear. My appetite is feeling very suppressed, so I'm struggling to eat enough to hit my calorie total. Even with fat. So what does being in deep NK/appetite suppression do to the BMR requirements? Is the body automatically making up the difference with increased fat burning for energy requirements?
                      Sorry this is a bit late - Time Zone issues

                      If I eat at my supposed BMR I don’t lose weight (I am a bit wary of BMR calculations anyway as I have never found two the same – sorry Pebbles). I am on the 2nd week of my current n=1 (which is working brilliantly so far) and this time have gone for low calorie & low protein numbers. I am tracking my BF% & LBM. If my LBM loss > 25% of my total loss for the week I will up the protein. Last week it was dead on. This week so far it’s a 1/10th. After 4 weeks I will raise my cals by 50 every 2-4 weeks & see what happens. I'm hoping that by upping the cals slowly over time, the weight will continue to drop (all be it at a slower pace) but the body will be able to get used to accepting higher calories without gaining.

                      NB: I am also tracking my cals to the nth degree. Every day last week, the weight went down except on Sunday, I ate an extra 100 cals to get the weekly average right – and gained slightly. On Monday I went back to my intended calories, lost the gain & then some.


                      Not sure if any of this helps but might give you some ideas
                      Last edited by Ddraig Goch; 03-06-2013, 03:10 AM. Reason: spelling

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                      • Originally posted by Pebbles67 View Post
                        OzK, How much below your BMR are you eating?

                        Some believe that you can follow the lack of hunger and lower your calories significantly, but the people who have been successful long term in NK have kept their calories up to at least their BMR. I believe "starvation mode" exists no matter what eating plan you are following, especially for women. I believe eating two few calories long term will eventually lead to stalls if not binge behavior as your body begins demanding nutrition. That's my 2 cents.
                        I've read something recently about starvation mode. It said the body will burn fat before it burns muscle as that is the way it is designed - it needs the muscle to move around but the fat is stored as future energy. It is only when you get down to really low (single figures) BF% that the body enter starvation mode & the muscle is used as the body needs a certain % of essential fat to survive. This seems to make more sense to me than CW

                        I will see if I can find the link

                        UPDATE: http://musclepyramid.com/fasting-101...g-for-fat-loss
                        Last edited by Ddraig Goch; 03-06-2013, 01:24 AM. Reason: link added

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                        • Originally posted by Ddraig Goch View Post
                          I've read something recently about starvation mode. It said the body will burn fat before it burns muscle as that is the way it is designed - it needs the muscle to move around but the fat is stored as future energy. It is only when you get down to really low (single figures) BF% that the body enter starvation mode & the muscle is used as the body needs a certain % of essential fat to survive. This seems to make more sense to me than CW

                          I will see if I can find the link

                          UPDATE: Muscle Pyramid
                          Thank you! I'll stop worrying for the time being ... *g*

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                          • Today I hit another mini goal. My BIA monitor indicated my BF% was 39.6 so now I only have excess body fat. Lol.

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                            • Like I said different people have different opinions on the topic of BMR and calories. Paleobird, the originator of EMF on MDA, believes you should only eat to satisfy hunger. As a binger, I have found that I can avoid binges by making sure my body has all it needs. I eat around 1700 calories, and am always hungry when meal times come around. Yes true starvation mode takes a while to get to, but the precursors (cravings and food obsessing) are what get me into trouble.

                              ***I still advise newbies to start with the calorie level that comes with the formula in the first post of this thread, then lower calories later if needed.

                              A note on BMR calculations...Different sites have always been within 50 calories of each other and I figure my TDEE (BMR + exercise) at light activity even though I am usually moderate. I have a Go Wear Fit device that measures the actual calories I burn. The device comes out with numbers in line with BMR + activity. For me it is accurate enough.
                              Primal since 9/24/2010
                              "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                              Created by MyFitnessPal.com - Free Weight Loss Tools
                              MFP username: MDAPebbles67

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                              • Originally posted by Ddraig Goch View Post
                                Today I hit another mini goal. My BIA monitor indicated my BF% was 39.6 so now I only have excess body fat. Lol.
                                Congratulations! I can't wait to go from Obese to merely Overweight on my monitor.
                                Primal since 9/24/2010
                                "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                                Created by MyFitnessPal.com - Free Weight Loss Tools
                                MFP username: MDAPebbles67

                                Comment

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