Thread: From goal weight to new goals - Liberation from binge eating!

Added this bit In week 13: I've had an epiphany like moment when realising, with the help of the amazing people on here and Roth's book "eating less" that weight is not my problem. Eating too much and food addiction is. I reached goal weight but it really is such a fragile achievement if the food issue isn't addressed. I will now use this diary to fix the real problem that I've ignored for so many years.




Here's from week 3 on again, I just felt the need to add that...:




Hey all so 3 weeks in to CD and I lost 18 pounds and a dress size.

Yesterday motivation dwindled a little so thought I'd make this thread to update my final journey to a size 10! I'm only 5foot2.5(never forget the .5!!) so my ideal weight for me is 8st10 which would be a very comfortable size10! I have been as low as 6.5 stone and as high as 11.5 stone with my ups n downs of starvation diets and binge eating and really want CD to be a solution in terms of both weight loss and long term eating "normally" and maintaining a good figure and weight!

Today is actually day 26 and I weigh in every thursday so I will post my week 4 weigh in results. I aim to be at the ultimate goal by week14 and maintain my weight over Xmas.

I will confess I stopped going to my CDC now as I have enough shakes and also use bars and food packs from SlimandSave which is the same as CD but cheaper and buy the packs online! They do meals too which makes a change!

Yesterday i had porridge, a bar for lunch, then a cottage pie meal from slim and save, then a shake. I also had a small handful of broccoli as now my bmi is under 25 I'm gradually preparing for 810 starting on Friday but still staying in ketosis. Anyway will post some info that's helped me along below. If anyone had anything to add please do. I will also add as I go:

For the first month:

In the first week of a VLCD you could lose a tremendous amount of weight, this can be seen daily on the scale, dropping 1-2 or even 3lb each day. Although encouraging and this makes you feel immediately lighter - this is not a true fat loss. This is mainly due to an empty stomach, water, and stool release.

Your true fat loss will come after day 4 when you are in Ketosis (fat burning) and the only way you can put this lost fat back on is to over consume food, carbs and sugar mainly. Your weight in the first weeks should be great and dependant on how much you need to lose, age, dieting history etc it can range from 7lb to 1stone for some clients, (the biggest loss we have recorded is 23lbs for a gentleman who was over 30stone). After this in your second week it is normal to expect to shed at least half the weight loss again, and therefore the first two week are generally a great kick start to your journey. This is one reason it is recommended to follow a VLCD plan for a minimum of 1 month.

The weeks that follow should bring a weight loss of approximately 3-4lb for most ladies and a little more for men. This generally averages out to 1stone each month and is a good bench mark for your weight loss, (if continuously lower it is worth checking your plan to ensure you are in ketosis, and not over measuring foods). Weight loss on any programme can plateau and we generally find a small loss in week 3, the body tends to think there is something wrong due to the great weight loss and may pause for a little, if this happens just continue and it should correct itself for week 4. The worst thing to do is give up or eat as this just confirms to the body that it was right to pause.

The figure of 3-4lb is quite scientific and I will try to explain - for each pound of fat you lose you need to consume 3,500 calories less than your body requires, using the concept of a VLCD of around 500kcal over a week you consume 3,500kcals. The average ladies requires 14000kcal per week / the average man 17500kcal you are therefore just over 10000kcal short of your body's energy requirement and this should bring a weight reduction of 3lb each week. Add to this the structure of the diet, ie Ketosis, Low Carb, Low Sugar etc you generally find that you can lose extra as well, especially if you can drink plenty of regular water. 3- 4 Litres of water (this must be steady through the day and not all in one go !!!)

Hope this has helped... remember if you step on the scales they can go up or down some days, dependant on water retention, stools, body temperature, time of the month and others, a weekly weight is a better idea & always remember when you feel so down that you may cave, it is scientifically impossible not to lose weight on a diet of around 500kcal - 800kcal - Both are considered a VLCD - if staying the same or not losing there is always, always another reason or the body is just resting for a short while to catch up with itself,

The first month is so very hard, but you do really need to stick in there for one month to see the results. We all think that as we are not eating, the weight will drop off. Everyones Metabolic burn rate is different and generally after the first two weeks a 3-4lb is to be expected compared to a 1-2lb following conventional diet programmes. It is natural to want it to happen now and straight away, but we do need to let nature take it's natural course, your body to convert to fat burning, stop panicing and settle down into the programme, this all happens in the first month. One stone per month weight loss is the general amount most clients can expect to shed, sometimes a little more in the first month, so if you lose more than 14lb in one month it should be counted as a bonus

For long term maintenance:

When you eat foods that you should avoid remember that the first few mouthfuls are always the best - so you don't have to finish everything you like!

Think of the consequence of what you do. You will lose what you have worked hard to achieve. It is important that you truly praise yourself and value what you have, otherwise ruining it won't mean anything.

wow! thank you - i like that so much i read it twice, then read it out to my husband!.... keep it coming, i find the sort of stuff interesting cheers m'dear !

Good post x

CD journey. -11.1, -3.5, -2.6, -2, -5.7, -3.8, -2.4

:-) no worries I'm glad it was useful! Have I now created high standards for myself lol?! I also read it twice - actually more than twice - as it makes so much sense and is all the reason we need to keep going all month

Xx

Thanks for taking the time to post, it's interesting to see the calculations for weight loss too.

I hadn't heard of slim and save before, is that an independent organisation e.g. No counsellors?

Hi yes it's basically VLCD products without the counsellors but I feel strong enough to do it this way and this site helps :-) my CDC wasn't interested anyway to be honest! Could take a look at their website if interested although I'd advise against the shakes the Cambridge ones r way nicer! Other products are great though and still on plan if following Cambridge (although I never confessed to my CDC that I was using them the last week!!)

X

I had no idea there were sites selling stuff direct, that's really handy. I see they're just shakes not the tetra packs? I rely on those because I work away from home.

Ah yes no tetras! I hav a bar at work or when out.. I never knew too until it came up online one day! They do meals that are same cal and carb and multivitamin contents as cd packs too! I feel like I work for them now haha!

Really good information.

I do have a around 18 lb to loose. Really strange we exactly the same height

Originally Posted by fattoslim

Really good information.

I do have a around 18 lb to loose. Really strange we exactly the same height

Hehe yea and pretty much same amount to lose! I'm hoping my cellulite goes my the time this last stone is off that's my main prob now!! How u getting on? X

Some info for the refeed steps:

Rebounding is when your body gains weight rapidly after stopping a VLCD. This is because VLCD are not just low calories but also low carbs, so your body will have lost it's glycogen (carb) stores & gone from glycolysis (burning blood sugar for energy) into ketosis (burning fat for energy).

Once you stop a VLCD your body will rapidly replace as much Glycogen (carbs) as it can get, it stores some in the liver & muscles, & turns the rest back into fat.

The whole process of leaving ketosis & entering glycolysis on a VLCD often leads to rebound hyperphagia / polyphagia (excessive hunger).

The key is to gradually come out of ketosis by giving the body enough food to replace it's Glycogen stores without flooding the body with excess glucose (carbs).

One of the best ways to do this after a VLCD is to increase by about 300 calories aday over a period. By eating Raw fruits & vegetables + 100 calories of very lean protein (eg: fish, chicken breast or isolate protein shakes).

This is why working through the CD steps is so important!!!
:
Preventing unnecessary weight gain after dieting...

Remember, under non-dieting the primary source of fuel that the body uses for energy is its blood sugar. When the blood sugar supply gets low the body has reserves of sugar which are stored as a complex molecule called glycogen. Glycogen is stored in the body bound to a great deal of water. When we change the amount of glycogen in the body we also change the amount of water. Glycogen and water are heavy. Changes will affect our weight a great deal and in a very short timespan. After dieting the body will again need glycogen and it will be restored with the reintroduction of food. A few simple facts about glycogen will help you to understand how to prevent a great deal of unnecessary weight regain after total food replacement.

1. Glycogen is made of sugar and that is, therefore, a carbohydrate. A pound of glycogen is worth about 1800 Calories (& a pound of fat 3500 calories). 1800 Calories deficit in the daily intake can use up a pound of glycogen from storage

2. Glycogen is stored with about 4 parts of water for each part of glycogen. This means that a pound of glycogen may hold an additional 4 pounds of water. 1800 Calories of Calorie deficit in the food eaten can cause a 5 pound weight loss. Compare that with the real need for fat loss. The same 1800 Calorie deficit will only use up 1/2 pound of fat.

3.Glycogen is stored in the liver, muscles and fat cells of the body. The amount we can store can vary depending upon what we eat and how much we use our muscles. Recent research suggests that some people may store as much as a kilogram of glycogen that can be mobilised in the first few days using a vlcd diet. This could mean that such a person could lose almost a stone in weight during the first few days of dieting and not yet have burned any fat.

4. Glycogen is used up and replaced as a matter of course all the time. Think of the glycogen stores the way you think of a kitchen jug that contains sugar. When the levels get low it is easy to fill it up. Daily activities of living and sleeping use glycogen up. Eating fills glycogen stores back up, every day.

5. It is possible to overfill the glycogen stores so that they contain more than the normal levels. Athletes do this and call it carbohydrate loading. Athletes stop eating carbohydrate to deplete their glycogen stores and then feast on carbohydrates. This gives them a larger reserve tank of ready fuel for endurance exercises, such as marathon running. If we eat a lot of carbohydrate foods right after dieting we will accomplish the same thing - extra glycogen that we will not burn up in a few hours of exercise; a lot of extra water that will stay as long as the glycogen (until the next diet or marathon type exercise); extra weight on the scales that cannot be distinguished from fat, makes you depressed and inclined to eat in despair. Totally unnecessary.

6. If carbohydrate foods are reintroduced gradually and in the right sequence over a period of days, the glycogen will return to a normal and modest level without unnecessary weight gain.

Carbohydrate foods include: vegetables, potato, cereal, breads, pasta/rice and fruits. There are carbohydrate foods containing a lot of simple sugars - such as fruit - and those we term 'complex', such as most vegetables.

These will form the bulk (60%) of your long term change to healthy eating but need to be controlled during refeeding.

Regarding long term eating after Cambridge and carbs I found this site interesting:

http://www.ketogenic-diet-resource.com/

It has lots of info but really made me question why on earth we all think and have constantly been taught that carbs are so good for us - the food pyramid n all. I guess a hell a lot of companies make a lot of money from the fact that we all eat so many carb based products that we think r good for us but aren't. I mean how much of the breakfast cereal aisle actually has anything really good for us in it? Just a thought...

Great info, thanks

yay 3 pounds down this week :-)
thats 20 pounds in 4 weeks :-)
12 more to go! x

well done!!! xx