Ok all, I officially ended ONE YEAR following CAD/CALP and combo with intermittent fasting. Once I met other people doing Rachael Heller's original way to lose weight by eating only one meal a day I slowly evolved my own eating patterns to that. I make sure to keep to the one hour rule. I am up to about 5 days a week with truely only one meal a day. The other 2, maybe 3 days I do end up having a CM if I need it. I do not force myself to eat the one meal a day. It is my natural hunger that guides me. The days I do get hungry again I will go ahead and have the CM. I also the last 3 months have switched to eating my RM in the morning and try to have it in by 9am according to The Big Breakfast Diet which was heavily cited by the Heller's in their book The Stress Eating Cure.
So now I am doing a combo of CAD/CALP, BBD, SEC, and IF- WOW!!! My personal eating plan is a one hour, total day's supply of calories, at least 7 ounces of protein, and consumed by 9am, balanced of protein/fat, veggies/fruits, and carbs (or at least my ratio that I found I can lose well on). Sounds complicated but is very easy and doeable. I sleep well with no full belly, have seen better results as well with ring being loser, just "appearing" thinner even though weight loss is still slow with a monthly avg of about 1/4 to 1/2 pound a week eating like this.
I did start out following CALP as written. I still avoid MSG, anything SF/AS in it, caffeine (even decaf) outside of my RM hour. I have experimented A LOT in the last year with RM for dinner, RM for lunch, then RM for breakfast. I follow many of the CALP "options" and even tried the GTF chromium for 2 months then went off and did not track any noticeable slow down in weight loss. I try to eat lots of cheese and fresh ground black pepper for natural sources of GTF chromium as the Heller's explained. I "aim" for balance at RM's with the 1/3 protein/fat, 1/3 low carb veggies, 1/3 carbs of my choice. However, along my journey in the last year I discovered I can still eat 1 part protein/fat to 2 parts low carb veggies and 2 parts carbs and still lose!
I probably was only eating about 1300-1500 calories a day the first couple of months but slowly started learning more about intermittent fasting and high calorie weight loss and actually increased my caloric intake but followed "the rules" of CAD and do intermittent fasting enough days of the week that it actually makes me less hungry and able to tolerate the amount of calories I currently eat and still see results.
I eat most days anywhere from 1800-2300 calories. 100-300 gms of carbs. A typical meal consists of this:
1 Large Ribeye Stead
24 ounce Blender Bottle fruit smoothie made from 1 banana, one orange, 1/2 a large apple, 1 Cup each of green grapes, red grapes, and strawberries. 1 Cup of full fat yogurt. I use "Cream Top" by Brown Cow which is 9gms of fat per serving.
12-16 ounces of an ice cream milkshake made with 2-3 cups of regular fat/sugar ice cream, 1/2 to 1 cup of regular half & half, and a Star Buck's Via thrown in for coffee flavoring.
5 chocolate chip cookies
Some days also add a 4 to 6 cup salad of mixed baby greens and 4 TBSP of regular Hidden Valley Ranch.
It may seem over the top to eat all that in one meal but I found I is doable, I do not feel stuffed like I am after a typical Thanksgiving meal. The full feeling last ALL DAY long and I am getting awesome tastey foods day in and day out!
My personal opinion on this WOE, sprinkled with hours of research on insulin resistance, diabetes, metabolic syndrome, syndrome X, hyperinsulinemia is that it isn't so much about the calories but is about minimizing insuin surges the rest of the day. Also about surpressing some of the other hormones like cortisol while raising and maintaing seratonin. There are suggestions by the Heller's and Dr. Jacobowitz in the BBD book and SEC book so I slowly encorporated those.
I only want to share my story of the past year and what has worked for me. I have only been off plan a total of 10 days (or less) in the last year. I learned that it took me 17 days to take off the weight from 4 days off plan! I learned that it can take 2 days for the result of a cheat day to show up on the scale. My point is that being off plan can serve a purpose too in the scientific method of learning about my own personal metabolism.
Week 1- 235 (235)
Week 2- 231 229 (230) -5 lbs
Week 3- 228 (228) -1 lb
Week 4- 227 226 (226.5) -1.5 lbs............................................... .............(229.9) -5.1 lbs
Week 5- 225 227 228 225 (226.25) -0.25 lbs
Week 6- 225 225 225.5 225.5 225 224 223.5 (224.79) -1.5 lbs
Week 7- 224 224 224 224 224 223 (223.83) -1 lb
Week 8- 224 225 224.5 224.5 224 224 224 (224.28) + 0.5 lb.....................(224.8) -5.1 lbs
Week 9- 222 224 225 222.5 223 222.5 223.5 (223.21) -1 lb
Week 10- 223 222.5 221.5 221 223 223 222 (222.29) -0.9 lb
Week 11- 221 223 221 221 221 224 223 (222) -0.30 lb
Week 12- 223 222 223 222 223 223 222.5 (222.64) +0.6 lb.......................(222.5) -2.3 lbs
Week 13- 222 222 220 222 222 221 221 (221.43) -1.20 lbs
Week 14- 221.5 222 223 223 221.5 222 218 (221.57) +0.14 lb
Week 15- 220 221 223 221 221 221.5 222.5 (221.43) -0.14 lb
Week 16- 224 221 X 221.5 223 223 223 (222.58) +1.15 lbs......................(221.8) -0.7 lbs
Week 17- 220 221 221 221 221 220 220 (220.57) -2 lbs
Week 18- 220 220 220.5 220 220 220 219.5 (220) -0.57 lb
Week 19- 220 218 219 218.5 218.5 218.5 217.5 (218.57) -1.43
Week 20- 218.5 219.5 220 220 220 220 220 (219.7) +1.10....................(219.71) -2.09 lbs
Week 21- 218.5 218.5 218.5 218.5 217.5 217.5 218 (218.14) -1.56
Week 22- 219.5 219.5 220 220 219.5 218.5 218.5 (219.36) +1.22
Week 23- 216 215.5 217 217.5 216.5 215 215 (216.07) -3.29
Week 24- 215.5 X X 217 215.8 216.8 217.4 (216.5) +0.43......................(217.51 lbs) -2.2 lbs
Week 25- 215.5 217 216 217 217.6 217.8 215.8 (216.67) +0.17
Week 26- 218.2 X 219 217.8 219.2 218.2 X (218.5) +1.81
Week 27- 217 216.6 216 216.6 217 217.8 219 (217.14) -1.36
Week 28- 217.6 217 216.6 216.6 217 217.6 217 (217.06) -0.08.............(217.34) -0.2 lbs
Week 29- 216.2 216.8 214.6 215.8 215.8 216.2 216.2 (215.9) -1.12
Week 30- 215.4 214.8 213 213.6 215 218.5 215.1 (215.1) -0.8
Week 31- 214 216.2 215.4 214.8 214.4 214.8 215.8 (215.06) -0.04
Week 32- 217 216.6 216.2 216.6 216.6 216.2 217.4 (216.7) +1.6.......(215.69) -1.63 lbs
Week 33- 216 214.4 215.6 216.2 216.2 X 215.4 (215.6) -1.1
Week 34- 215.6 216.2 214.8 216.2 215.2 214.8 216.4 (215.6) -0
Week 35- 217 X 215.8 215.8 216 215 214.6 (215.7) +0.1
Week 36- 215.4 215.6 216 216.8 215.2 215.4 213.8 (215.5) -0.24........(215.6) -0.09 lbs
Week 37- 216.8 215.4 X X X X X Vacation....
Week 38- X X X X X X X Vactaion.....
Week 39- X X X X 216.4 214.6 215 (215.6) +0.1
(I went on vacation and took 4 days off plan and it took all that time
to get back to my previous baseline! I decided to pick up where I
left off. The highest weight when I got back was 223 pounds!)
Week 40- 216.6 216.4 216.2 217 217 216.4 215.4 (216.43) +0.83
Week 41- 215.4 216.4 216.2 X 216.6 X 216.6 (216.24) -0.19
Week 42- 215.4 215.6 215.4 215.4 214.8 216 216 (215.51) -0.73.........(215.94) +0.35 lbs
(Wk 42 on Thurs Aug 15th started exercising)
Week 43- 215.4 215 215.8 X X 214.2 214.2 (214.92) -0.59
Week 44- 212.6 213.4 213.2 214 215 X 215.8 (214) -0.92
Week 45- 215 215.2 X 213.2 213.2 214 214.8 (214.23) +0.23
Week 46- X 214.4 215 216.6 217.8 216.4 214.2 (215.73) +1.50.………(214.72) -1.23 lbs
(Above 2 weeks examples of my split-week gains from TOM)
Week 47- 215.2 216 X X 215.8 214.6 214.6 (215.24) -0.49
(Somewhere in here I started eating RM for breakfast and the weight is coming off even faster and I saw the LOWEST gain ever for being on TOM!!!)
Week 48- 213.6 214 215.4 213.2 213.2 215 214.2 (214.09) -1.33
Week 49- 213 211.8 212 212.2 213 212.4 213 (212.49) -1.60
Week 50- 212.8 212.6 212.6 212.4 212.6 212.8 212.6 (212.63) +0.14.…(213.61)-1.11 lbs
Week 51- 212.4 212.8 212.4 212.4 212.6 212.2 212.2 (212.43) -0.20
(Week 50 and 51 example of split-week TOM and ONLY gained 0.14 pound???)
Week 52- 213 211.8 213 212.6 X 213.2 212.4 (212.76) +0.24
Week 53- 213.6
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