Total Solution Mere's Diary
- Thread starter Mere
- Start date
WannabeSkinnyMinnie13
Gold Member
A lady at work has been doing 5:2 for a few weeks and she's lost 8lb! She's not even fat she just wants a bit of her mummy tummy! xx
Tigs
Gold Member
I bought the book also Mere and had a read but the funniest thing was the normal 5 days sounded like dieting to me it was hillarious, I obviously still have a lot to learn!!!! so I think you are right exante 2 days that will definitely do the maintenance I will prob do the same when I get there .....eventually X
ED.
Champion Weight Gainer. Repeat offender.
I think I will be doing 80/20 where you eat normally Mon-Fri (normal meaning super healthy Paleo, what we were meant to eat before processed crap evolved) Then Sat and Sun I do what I like, Processed or not. Will see how that goes but am open to tweaks and changes until I find what works for me. I know Exante will always be part of my life, at least for the near future anyway. I will also use the packs to pull back any gains I may see, once iv given my body a chance to settle with food.
I think once you start maintenance you shouldn't use Exante to lose any lbs gain at first, because you will have your glycogen stores fill up causing a gain, naturally, and if you then run straight to Exante you will be locked in the glycogen store battle, gaining it again every time you eat, then straight n Exante to shift it. There needs to be a balane of living normally somewhere i think, and Exante will be great for losing actual fat, on e we know weve eaten long enough for it to be fat not water. You have to at least gain the stores back healthily with as low carb as you can, then after some weeks if you gain, it can be reassessed. The more carbs you eat at first, the higher the glycogen store gain will be.
We will all do it our own way and what works best for us. I would like to do it so that in time I don't feel on a diet and won't need to use VLCD's every couple of weeks.
there is an excellent post on here somewhere that is very interesting about all that, I will try to find it xx
I think once you start maintenance you shouldn't use Exante to lose any lbs gain at first, because you will have your glycogen stores fill up causing a gain, naturally, and if you then run straight to Exante you will be locked in the glycogen store battle, gaining it again every time you eat, then straight n Exante to shift it. There needs to be a balane of living normally somewhere i think, and Exante will be great for losing actual fat, on e we know weve eaten long enough for it to be fat not water. You have to at least gain the stores back healthily with as low carb as you can, then after some weeks if you gain, it can be reassessed. The more carbs you eat at first, the higher the glycogen store gain will be.
We will all do it our own way and what works best for us. I would like to do it so that in time I don't feel on a diet and won't need to use VLCD's every couple of weeks.
there is an excellent post on here somewhere that is very interesting about all that, I will try to find it xx
WannabeSkinnyMinnie13
Gold Member
That sounds like an interesting post to read ED. Like you, I will use Exante if I have to reign in a couple of pounds if I have a gain.
I will eat healthily for sure but will allow myself the occasional treat I think. It's all about balance isn't it. I even thought about swapping to the Cambridge Diet when I'm nearly at goal to support with the maintenance. depends on funds though I guess.
I will eat healthily for sure but will allow myself the occasional treat I think. It's all about balance isn't it. I even thought about swapping to the Cambridge Diet when I'm nearly at goal to support with the maintenance. depends on funds though I guess.
ED.
Champion Weight Gainer. Repeat offender.
Here it is 
Once you understand the glycogen stores it all becomes so clear xx
"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. 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 buy need to be controlled during refeeding and afterwards for those who have had an insulin resistance problem.
The plan for Refeeding applies to both men and women;
Keep these points in mind:
First day after Total Food Replacement is high protein.
Second day is high protein, modest complex carbohydrate - low fat.
Third day is high protein, modest compels carbohydrate with some cereals - low fat.
Fourth day is high protein, high complex carbohydrate, modest cereals, fruit and other simple sugars - low fat.
The rest of your life is low fat and weight under control.
The first step in weight management is bridging the gap between Total Food Replacement (TFR) and, so called, "real food". Directly following TFR we are going to guide you through a slow and gradual refeeding process. There are two reasons for the refeeding strategy:
You have lost a considerable amount of body fat during your regime, but you have also depleted your glycogen stores, along with their attending water. If you jump directly from TFR into a high carbohydrate meal, your glycogen and water stores will fill up excessively, causing an immediate weight gain that may be as much as 7-10 pounds. This is not a fat gain - it is a fluid gain - but is demoralizing, nonetheless. That is why the transition plan introduces carbohydrate in a controlled way, so that such a weight retain should not occur."
Once you understand the glycogen stores it all becomes so clear xx"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. 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 buy need to be controlled during refeeding and afterwards for those who have had an insulin resistance problem.
The plan for Refeeding applies to both men and women;
Keep these points in mind:
First day after Total Food Replacement is high protein.
Second day is high protein, modest complex carbohydrate - low fat.
Third day is high protein, modest compels carbohydrate with some cereals - low fat.
Fourth day is high protein, high complex carbohydrate, modest cereals, fruit and other simple sugars - low fat.
The rest of your life is low fat and weight under control.
The first step in weight management is bridging the gap between Total Food Replacement (TFR) and, so called, "real food". Directly following TFR we are going to guide you through a slow and gradual refeeding process. There are two reasons for the refeeding strategy:
You have lost a considerable amount of body fat during your regime, but you have also depleted your glycogen stores, along with their attending water. If you jump directly from TFR into a high carbohydrate meal, your glycogen and water stores will fill up excessively, causing an immediate weight gain that may be as much as 7-10 pounds. This is not a fat gain - it is a fluid gain - but is demoralizing, nonetheless. That is why the transition plan introduces carbohydrate in a controlled way, so that such a weight retain should not occur."
Mere
Mere's Diary
I am having a shake for breakfast a whole meal sandwich for lunch usually with tuna and a side salad. Then in the evening I have a salad with fish or chicken. I have had the odd glass of wine and I have had a little ice cream for dessert a couple of times. I find I do not have a huge appetite and on the rare occasion I have been out for a meal I am only able to eat about half a main course with no starter or dessert.
I have been gradually introducing normal food as I will not be able to take packs with me to Canada. Hope this is helpful.
Mere x
I have been gradually introducing normal food as I will not be able to take packs with me to Canada. Hope this is helpful.
Mere x
Mere
Mere's Diary
Thanks Harry have been to the gym then for coffee with a friend. I am in a right state about going on holiday. I get like this very time we go abroad. I get so glittery and cannot stop eating! Since all my holiday clothes are size 10s I had better get a grip or I will never get into them.
I packed my case yesterday and it weighed 12 kilos. I then shocked hubby by lifting it straight up above my head in a bench press. I am a lot stronger than I look!
Mere x
I packed my case yesterday and it weighed 12 kilos. I then shocked hubby by lifting it straight up above my head in a bench press. I am a lot stronger than I look!
Mere x
Mere
Mere's Diary
Not looking forward to WI tomorrow as I know I have put some weight on again but I do need to eat normally in preparation for going away. Unlike you staying with family I am going to be in hotels and eating out at every meal! I was speaking to some Canadians at the wedding last week and they said the portion sizes in Canada are way too big but they do not bat an eyelid at being asked for an extra plate . So now I just have to talk hubby into sharing meals with me unfortunately he is a red meat fanatic and does not like fish and I am a fish and veg fanatic and do not like red meat. I can see problems ahead.
Did you not have your usual WI this morning?
Mere x
Did you not have your usual WI this morning?
Mere x
ED.
Champion Weight Gainer. Repeat offender.
I'm sure you will be just fine Mere, You don't strike me as the type with a big appetite anyway! You're right too, you need to prepare your body for eating more ready for holidays. They are for enjoying! Anything afterwards can be addressed on e you're home and not to worry about before! Yes my WI today I lost 2lb this week, Just hoping for those 4lb off miraculously by Monday now to leave me at 10st for our trip away xx
xx
