Tag Archives: awareness

Low Fat Diet – A Health Perspective

low fat, keto, macro, balanced diet, ray peat, weight loss, hormones, thyroid

(Image by www.adrianalfordphotography.com)

I just wanted to give everyone an update on my super low fat diet experiments.

As you may or may not know, since about June (4 months,) I have been trying to have only 20g fat a day, (10% of my 1,800 calories,) which was spurred on by the desire to lose about 5kgs (10lbs) within a Ray Peat diet framework.

(10% of calories was deemed to be the magic level where weight loss was more likely, along with a wider margin of calories allowed to no adverse effect.)

After reading some pretty compelling evidence of past scientific ‘people’ studies (not just rats or mice,) where adherence resulted in the desired weight loss and other health improvements such as heart, kidney and diabetes type issues, and even Ray saying that a lot of fat isn’t actually necessary in the diet as we can produce our own, I thought it was worth a shot. The promise of more flexibility in calories with super low fat was appealing as well.

Sticking to the diet was the tripping point for most in the studies, however I didn’t find it hard to do in terms of hunger or variety of food, but the slow development of a few negative effects had my alarm bells ringing.

One is dry skin. Even when I was keto I still had dry skin, but this is more than that, it seemed like skin was losing elasticity! So perhaps people who genetically have oily skin may fair better on super low fat, but for me this is a big negative. (As fats are utilised in cell structure, it makes sense.)

Belly Fat. Certain weeks and days it appears the low fat is improving this area but then other days I’m not impressed. It has reduced somewhat but not completely.

(One other confounding point may be my increased dairy intake, even if it’s the skim or the low fat kind. So since going low fat I have increased my intake of skim milk, low fat yoghurt and cottage cheese – so I’m thinking overkill in this area maybe is throwing hormones out of whack? Again in the past I had a ‘no dairy’ phase and my belly fat was considerably less, as well as bust area. Dairy is too important to give up altogether – I realise now – but what if there is a tolerance limit and I should only have a certain amount each day which will result in more balance?)

Sleep. I always sleep through the night and as long as I keep fluids low after 6 pm, then I don’t have to get up to go to the loo. However since super low fat, I can feel a slow decline in sleep quality where maybe once a week, I wake up in the middle of the night, then twice a week. So it’s heading in the wrong direction!

Gut regularity/issues. Again no issues normally, but since super low fat, minor problems with constipation, inflammation and bloating creeping in more often. If left unchecked, this again is heading in the wrong direction and will get worse. While too much fat has negative effects on gut health, it appears it’s the same for low fat. The Goldilocks effect – not too much or too little but just right – is required.

Brain Fog/Concentration issues. This slowly crept in but was definitely getting worse in that it was stressing me out a bit, as I couldn’t focus on what I was trying to do. This was very noticeable for me as I’ve never had this issue before to this degree.

Body Temperature. This one was the death knell for me – it was going down!!! Waking up a few mornings at 36.3C then the following week 36.1C – Hey! Heading in the wrong direction!

So at this point I am super grateful to know what I know about health from the Ray Peat community and Ray himself. In the past, I would have kept heading down the wrong path, oblivious to these signs, chasing the weight loss at the expense of my health. (Also thank you to Jay Feldman Wellness for putting the doubt in my mind around super low fat as well.)

Moving forward, ultra low fat is not for me – this is what test and measure is all about right? It’s also why you can’t just believe scientific studies, as they never take a holistic view.

So I’m doubling my fat intake to 40 grams, which would be 20% of my calories – still low-ish compared to Ray who says he has 33% of each macro. Super balanced!

Even if there was more caloric freedom at the super low fat level, I didn’t find it and at the expense of all the health markers above, it wasn’t worth it.

So overall caloric intake will have to be monitored to some degree too now. (Doh!) I was hoping super low fat could free us all, but apparently not; which just goes to show that extremes of any way of eating all have their downsides.

I finally get it now. The diet must be balanced for so many different reasons and finding your own personal balance is the most important thing.

If you’ve tried super low fat, what was your experience?

Live and learn, the journey continues!

 

Kristy x

PS: For more discussion on this, join us in the Slim Birdy – One Ten Toned – Eating Peaty private Facebook Group.

 

Exactly why EAT LESS AND EXERCISE MORE is bad advice for long-term weight loss.

Runningnotgood

You hear this line thrown out everywhere – “Just eat less and exercise more” – as the magical answer to everyone’s weight issues. The problem is it doesn’t actually work if you do it incorrectly (which most people do) and makes the issues worse, as you will see in this story…

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I’m not doing anything differently but I’m putting on weight!

metabolism, ray peat, running, weight loss

I had lunch with a friend recently, who like me, has been into the whole losing weight, trying to be healthy thing for years. She had tried everything too but had been in a good place for quite a while, believing she had found her perfect mix of exercise and eating without too much drama, and she had maintained her 20kg (40lb) weight loss for the longest time.

Until now.

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The Full Thyroid Panel & other blood tests – the easy way.

thyroid, t3, t4, reverse T3, blood test, health check, thyroid panel, hypothyroidism

As readers of my ramblings know, I am interested in my health, that’s why I read about it, write about it and see how things work for me by testing it out and gauging how I feel.

I can also measure if things are working by taking temperature and pulse, see how my weight is tracking, how energetic I feel as well but sometimes, you need a blood test to reveal more – like your cholesterol levels, iron levels, B12 levels and things like that. And only then, it reveals a complete and more accurate picture of what’s really happening in your body.

Hands up all those who have a cooperative doctor who will 100% test everything you would like to test? Or who doesn’t try to talk you out of it or have an argument about why you don’t really need it.

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Chocolate Caramel Chews

ChocolateCaramelChews

By the time you read this I will be in the wilds of Iceland, just spellbound by my surroundings and marveling how great it is to be alive.

Leading up to the trip, I’d been trying a few new slices and fudges, but I either managed to eat it all before taking a picture, or misplaced the recipe.

Just a little distracted by the impending adventure no doubt!

So in the meantime, here is one delicious chewy bite, where I managed to keep it all together.

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Kayla Itsines – BBG – thinning hair & stretch marks

kayla itsines, bbg, bikini body guide

So interestingly, after my last blog post – Does low carb dieting making your hair fall out? – all over the news in the same week, there was this confession from workout queen Kayla Itsines:-

“My natural hair is actually super short. I have genetically really thin hair,” she wrote, adding that her grandmother and her mom have thin hair as well, and that there is a family history of female pattern baldness. “I can see my hair getting thinner and thinner the older I get.” See articles below.

Health.comTeenVogue.com; Cosmopolitan; FoxNews.com

And in most of these similar stories, the reason given for it is Female Pattern Baldness that runs in her family. The message of being happy and proud no matter what your issue is commendable. (I learned long ago that worrying what other people think is a waste of a happy life.)

So far so good.

However then in another two articles, there is a mention of hypothyroidism….

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Does Low Carb/Keto eating make your hair fall out?

hair loss, keto, low carb

 

So I went to a new hairdresser last week, my last one is great but is a 40 min drive away and in Brisbane traffic, it ends up being an hour and a half round trip! The new one is 5 mins away, so it was worth a shot.

However I’m always a bit apprehensive trying a new one as you get to know your hairdressers, they become like friends – so it’s always… Will you like them? Will they like you? Do they do a good job? Do you like the salon and the rest of the crew? Does it all smell like chemicals in there? Do they leave you alone or talk too much? Does it cost 4 times more than you thought it would?

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Making slim your lifestyle

lifestyle, weightloss, 12 apostles, great ocean road

Image by www.adrianalfordphotography.com

So I was chatting to a social media follower, let’s call her Betty and we got to talking after she commented on one of my posts where the theme was ‘I walk because I hate running.’

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