I joined this forum in 2010 to read the research and media section after starting the New Atkins for a New You
version of low carb. Over the years I participated in many topic threads but never started a journal or wrote a success story. Now more than a decade later, there finally is a success story to share. I not only met my original goal of 160, but now weigh 150 pounds, a 22 BMI, a total weight loss of 75 pounds … and at 70 years old.
On a very low carb diet, my weight decreased from 225 to 169. The "after photo" on the right was taken in 2012, at around 169 pounds, the top end of healthy BMI range, but I never saw my original goal of 160. I briefly touched 165 … twice, then regained and lost again, yo-yoing many times for a decade. I tried every version of low carb; 20 g total carb keto, fasting, carnivore, paleo, and more. Over the past ten years, my blood sugar, though stable, increased due to adaptive glucose sparing. Then last year, by focusing on the nutrient density of food, increasing net carbs, protein, and micronutrients, increasing satiety per calorie, and finding a fasting window based on my blood glucose levels, I surpassed all health goals. Symptoms of "low thyroid" disappeared after losing excess weight by obtaining more vitamins and minerals from more dairy, seafood, and vegetables. Blood glucose range is now back to normal and my metabolic flexibility increased. Eating lower fat proteins and more high fiber, high nutrient vegetables results a lower energy density intake…I was not hungry and satiated by fewer calories. “The best-kept weight-loss secret is simple: If you want to lose fat, you need to control your appetite by finding a way to get more nutrients per calorie from the food you consume!” (Marty Kendall, article linked below). That is adequate protein without excess energy from fat and carbs.
Why do so few nutritionists actually write about nutrition? Before taking electrolytes, immune boosters or having complex thyroid tests, optimize the intake of foods that provide potassium, magnesium, selenium, iodine, niacin, vitamins A,C,D and 30 other nutrients. Reduce the fat in meals to focus more on protein and get enough essential nutrients that may benefit your health conditions and not worry over "carb creep" from an extra cup of vegetables. It took a decade for me to find the solution to my "stall" on low carb; Dr Ted Naiman's P:E Diet
and Marty Kendall's Optimising Nutrition.
All 11 nutrients that benefit thyroid function, and the nutrients to improve other common disorders, are in MartyKendall's article "What is Nutrient Density? https://optimisingnutrition.com/nut...101/#more-12093
My macro targets for weight loss are 15-20% non-fiber net carbs of nutrient dense foods, and about 40% low fat protein (goal of 145 g based on my ideal weight is higher). That's still low carb in the "real world", but higher carb and protein and lower fat than most of the popular "keto" and low carb plans discussed on this forum. Foods eliminated are sugar, grains, and refined fats, though now with better metabolic flexibility, having those on occasion does not derail me. "People following a low carb diet typically get less vitamin K1, folate, calcium, Vitamin A, vitamin C and magnesium while they will be getting plenty of vitamin B12 and amino acids" as in analysis above. In addition, I was also low on Selenium and Zinc, two of the 11 nutrients important for thyroid health. Very low carb works for some, but if older, with a history of obesity, and you haven’t reached an optimal goal weight, after increasing protein and lowering fat, also evaluate the nutrition in the food list you are using. After 11 years of yo-yoing with low carb, here’s how I finally found success:
Julia's one year of Data-Driven Fasting: https://optimisingnutrition.com/jul...driven-fasting/
Dr Ted Naiman's The P:E Diet
More at Marty Kendall's Data Driven Fasting: https://forum.lowcarber.org/showthread.php?t=484792
Big, Fat Keto Lies
book summary: https://optimisingnutrition.com/big...s-introduction/
New High Protein guides from DietDoctor: https://forum.lowcarber.org/showthread.php?t=484926
Thank you to LowCarbers, WereBear, for her profound quote used at the end of Marty's article and to Jean, cotonpal, for showing us the way.
November 2021, 150 pounds