Tag Archives: keto diet

Dairy, Big Boobs and Belly Fat

Dairy and Belly Fat

Does eating dairy foods give you big boobs and belly fat?

In my experience – yes it does. But let me explain why I’m not quitting dairy altogether.

So before I was on a Ray Peat style diet, I was Keto for 10 years and dairy free. I lost all the weight I wanted, bust was down to a nice C cup and I had a flat stomach as well.

All was dandy until my health fell apart and my hair started to fall out, along with a dozen other symptoms pointing to hypothyroidism. So I had to stop that quick smart and found Ray Peat’s teachings.

He espoused the value of dairy as a great balanced protein with little downside, as well as the all important calcium content. I needed the calcium part as my teeth were suffering as well from the past dairy avoidance.

The only reason I had stopped dairy in the past was that everyone said how bad it was for you and when I would have a lot of it, I would get sinus blockage. So I started again, slowly at first. But soon I was having four glasses of skim milk, low fat Greek yogurt, cottage cheese and some cheddar cheese for  my protein and calcium. I didn’t even have the full fat versions, it was all skim or low fat.

But very soon my bust started to grow as well as belly fat. I wasn’t overall gaining more weight necessarily but it was a definite shift in weight distribution. Boobs grew to DD cup and became bloated and sore. Belly fat felt like I had a fat suit on the front only, where I could grab at least 3 inches before I felt the abs underneath. I was sure it was the hormones in dairy causing my big boobs and belly fat.

But there’s only a tiny amount of hormones in dairy

Now Ray says that the hormones in dairy are negligible and granted, when I look into it, the data says the same thing:-

Dairy Belly Fat

So when you convert nanograms (ng) to say millilitres, you are only looking at 0.01 ml per litre of milk for the progesterone for example. So IT IS tiny and you are never going to have such a vast quantity of butter or cheese.

But when I was having butter, a litre of milk, yogurt, cottage cheese and hard cheese, all of these little amounts add up and just must have tipped my previous hormonal balance to get these effects.

Further reading says too that both estrogen AND progesterone contribute to a large bust and belly fat. And that’s exactly what I was getting. Another story I read the lady said, “I quit dairy for a while and my boobs completely went down.”

The crazy part is though that it doesn’t happen for everyone. Another person can eat all that dairy and not have these effects at all. Perhaps their previous hormone levels were lower, and the dairy intake just served to balance it all nicely. You just never know.

This is why this all diet stuff is so difficult, because everyone is different.

Someone said to me, “so do you think I should quit dairy again all together?” And I think Ray has convinced me that the intake of good quality dairy is really important for health, but it’s just the optimal quantity of it that will vary from person to person.

So personally I had already the reduced the amount I was having to only 2 cups total of any dairy per day. This has had the effect of reducing my bust to a D cup and the belly fat has definitely gone down as well.

My latest reduction now is the following daily:-

2 TBS skim milk powder in coffee*

1/2 cup cottage cheese

2 slices of cheddar cheese

2 tsp butter

(*you can have fresh milk, I just can’t be bothered getting it for the small amount I have now.)

Now just remember too the greatest concentration of the hormones is in the fat portion of dairy. So if you are having skim or low fat then you are definitely having less of it. But even though I was always having mostly skim, it still had an effect anyway.

So you’ll find some articles that will say the hormones make no difference and others that say it definitely does.

Do you think dairy is causing big boobs and belly fat for you? Make your own decisions and conduct your own experiments on yourself to gauge the effects. The more we can share our stories of our own experiences, the more it helps everyone.

Kristy x

 

All beautiful images in my 5 books are by www.adrianalfordphotography.com. Oh his Youtube channel he actually shows exactly how he sets up and styles the shoot and the camera settings he uses. View video here.

Zen Beach Diet

Share to:

Ketogenic Diet Dangers

ray peat, keto, low carb, ketogenic, belly fat, vegan, excessive exercise, health damage

Stories of Ketogenic Diet Dangers, Health Damage & Excessive Exercise

More and more people are suffering diet health damage from Ketogenic Diets, Low Carb, Vegan, and just Low Calorie Diets as well as excessive exercise, especially cardio. I just wanted to create a page to share stories of people who have been affected, to serve as a warning to others. Most who may be heading down this path are completely unaware there may be an issue. Read on….

Paleo, low carb, ill health and the road back

I’ll never forget how excited I was when I learned about the Paleo lifestyle and the benefits of eating and living in accordance with our evolutionary history. I devoured information for a few years, while implementing many of the principles. Mark Sisson’s podcast was often playing in my ears, and I remember eating more meat on a daily basis than I ever had. This was saying something because I had always enjoyed meat through my life anyway. Eating more fat was exciting and felt counter cultural, and therefore empowering. Things got weird though, as most attempts at dieting usually do.

The food I was eating ended up becoming more bizarre, and left me with an inability to properly process sugars/carbs. I easily developed symptoms of candida overgrowth whenever I let myself eat more varied carbs than I normally would. Weight wasn’t staying off like I hoped, too. My hair was starting to recede but I had no idea why. I was often cold and also dealt with frequent urination and strange body odour.  (It turns out that often happens to people when eating so much meat every day and also so few carbs).

Food obsession

I was also finding myself obsessed with food. Thinking about food. Cooking food. Savoring food. This heightened focus on food was part of the effect on my body when eating a “Paleo” diet. This is normal for most people who engage in restrictive diets (hence the proliferation of “food porn.” Check out the Minnesota Starvation Experiment for more on what happens when caloric consumption is restricted to typical “dieting” levels.)

In June of 2015 someone I often spoke about diet and exercise with suggested I try the ketogenic diet. She was on it and was losing her “brown fat” – the stubborn fat that usually doesn’t melt away without concerted effort, she explained. I looked into the ketogenic diet and it seriously intrigued me! Eat loads of fat and moderate protein, become a “fat burner”, and shed pounds, gain clarity, rosy cheeks, stamina, less hunger, greater mood stability, etc. etc.? “Yes! Sign me up,” I thought.

Messed with my body and mind

In July of 2015 I started working with Maria Emmerich, as she had just come out with a cookbook that had a lot of seemingly delicious recipes to get me started. The plan I chose to follow, through her, was one that included weight loss through becoming fat adapted (ketosis) while limiting portions/calories, and also exercising daily. Not a good combo, in hindsight. Not beneficial at all.

I could write a book about all of the ways I was negatively impacted by this particular diet, and all variations of the ketogenic diet I tried thereafter. It messed with not only my body, but my mind.

Ill effects

I have numerous stories of monumental fatigue…the kind that is alarmingly concerning. I developed even more of an inability to handle sugars/carbs if I did ever veer from my ketogenic ways. Much more hair loss, more food obsession and irritability with others around my preferences/routines with eating (didn’t eat the same food as my family, for instance.) Even greater frequency of urination, cold intolerance and inability to get warm. I wore fingerless gloves and a sweater and brought a space heater to work with me.  Frequent stomach aches were the norm. (I was also taking a powder supplement called Keto/OS during the end of my time practicing ketosis). Looking back on this, I seemed to have developed orthorexic behavior around food/exercise. All while thinking I was being “healthy.”

At the end of January 2016, when I finally sought change through working with an Eating Psychology Coach, everything shifted. I allowed myself to eat foods that had terrified me, particularly sugar. The adjustment was intense. Shifting from being in ketosis to then adapting to burning glucose for energy/fuel again can be a tumultuous undertaking for the body.

Warming up

I remember the day when my client randomly said, “Sarah, where’s your heater? And your gloves and sweater? Your arms are bare and you’re not cold?” I explained in a few sentences what I had been doing to warm myself up again. Eat for Heat by Matt Stone was a huge help to me at that time. She pointed out that my face looked much less pale too. In fact, she said it was rosy! I marvelled at my bare arms in the air conditioned room, fully comfortable at that temperature, not cold at all. Astounding, compared to before.

My digestion improved dramatically and I was able to eat ALL kinds of food. Stomach pains went away.  Receding hair line started growing back in. Frequency of urination diminished. Most importantly, my obsession with thoughts of food began to tame. I had room in my mind to focus on other things – not primarily what I was going to eat or cook next.

Exercise obsessions

My relationship to exercise has also been a long and winding road.  It included obsessive tendencies and overdoing it/overtaxing myself, but is now much more balanced. I don’t engage like I used to in daily endurance focused exercise that made me pour sweat like I stepped out of a pool. But focus more on building muscle through strategic weight training. I’m continually tuning in to my body, bearing in mind the need to recover and rest appropriately.

It wasn’t until 2017 that I began implementing lifestyle and eating changes inspired by Ray Peat, and that journey has brought with it ups and downs too. What I know for sure is that we are all fascinatingly unique. There is no particular way of eating that works well for everyone. Our bodies need ample nourishment from a wide array of food sources. Carbohydrates are not the enemy, but rather, supportive of our entire physiology and psychology. – Sarah B. (Sarah was on Instagram @sarah15fitness but has since changed her IG name and focus.)

Low sugar, carb & calories leading to many ailments including Lyme Disease

I spent many years in my 20’s and 30’s following restrictive diets, specifically low carbohydrate. Starving my body of sugars and carbs activated my stress hormones, throwing my body into metabolic chaos. I was addicted to this way of eating because of the huge weight loss benefits that initially came with it.

Frequently angry and irritable all the time when I was eating this way, it completely sucked all the life and joy out of me. It got to the point that I just became a shell of a person that I once used to be.  I was absolutely stressed out of my brain, completely running on stress and adrenaline. Strangely enough I believed that I was very healthy??

My body finally crashed

Fast  forward another few years and by the time I had reached 45 years old, my body finally crashed. Hypothyroidism , insulin resistance, estrogen dominance, chronic fatigue syndrome, Lyme disease, severe exercise intolerance, weakness and numbness in arms and legs, spinal problems , brain fog , memory problems, slowed thinking.

I believe all of the above were due mostly to my restrictive way of eating, as well as over exercising!

Through adding back more calories in my diet , mostly sugars and carbs in the form of fruits, I am slowly gaining my health back. A lot of my symptoms have improved and I am finally feeling happy again. My body needs sugar and carbs to function at its best and I am looking forward to continuing to eat this way and regaining my full health back. – Rebecca M.

Ketogenic Diet/Low Carb – damaged metabolism, hair falling out and more

I was on keto then low carb for 10 years, and thought it was fabulous. I lost all the weight I wanted to, I found it easy to do, I was never hungry, made all these fabulous fat bombs desserts.

But then one day I realised my body was falling apart – body temperature was really low 35.3C (95.5F), pulse low – 60 bpm and I would always have cold hands and feet, even though I lived in a hot climate – so super low metabolism. My hair started falling out and blood tests showed I had high cholesterol, high fasting blood sugar (heading towards pre-diabetes), low white blood cells (low immunity), weight started to come back on and I had about 10 other symptoms pointing to hypothyroidism.

I now eat in a way that supports my health and metabolism, I’m feeling so much better, all health markers are improving and weight is right where I want it to be as well. – Kristy A.  www.slimbirdy.com 

Ketogenic Diet/Low Carb “Bulletproof” & years of hard core intensive exercise

Coming from keto/low carb “bulletproof” and years of hard core dieting and exercise, I lost 22lbs but I lost my energy, my period, strength, power, joy, personality, sleep, glow, hair amazing skin, muscle, time with friends, youth (I’m 23 feeling 73) and re-developed eating disorder behaviour. My liver enzymes are elevated and the bad cholesterol is high and I’ve re-developed hypoglycemia. Super sensitive to heat and cold. Blood flow sucks. Teeth are in worse shape. Skin issues on my feet. Skin issues period. Irregular hunger cues.

Already 1 month full on Ray Peat style and my body is not going crazy through the night as much. I received my period after almost a year, my fun loving personality is coming back, I am calm and can enjoy my meals. I also feel no need to over train. I’m able to stay up past 6 pm most days, and enjoy time with friends better, and work the next day with energy most of the time. Digestion is more normal. I can get up and move around or clean the kitchen right after a meal without feeling like my stomach is going to explode from all the non starchy veggies. Oh I feel like I can even go play like a kid after eating. Good signs. Time to make memories and live life to the fullest…free from my ED and dieting! – Amanda Lajcaj

Many diets & low calories led to Hashimoto’s

I did a week long intestinal cleanse (virtual starvation) that turned into two years of veganism, followed by tubal ligation that screwed my hormones and developed into Hashimoto’s Thyroiditis.  I then spent several years living abroad where the food quality wasn’t great (lots of polyunsaturates) so I didn’t eat regularly or the right quantity.  Getting lots of sun helped keep the damage at bay for a while, but when I returned to the UK the effects hit me at full force. I’m heading in the right direction now with Dr Ray Peat’s work, but it’s a long, slow process of undoing all the damage. – Sophie  www.absolutelypure.com

Paleo, Intermittent Fasting and Ketogenic Diet Cycling

Health and fitness has always been a focus and passion of mine. So, when I came across the paleo diet with claims of being most in line with our ancestral human nature, I dove right in. From there I learned about the “danger” of carbs, which produce “toxic” insulin. And before long I was intermittent fasting and on a cyclical ketogenic diet.

At the time, I could rattle off all the supposed reasons why these were the best dietary practices – they improved mitochondria respiration, improved insulin sensitivity, increased autophagy, reversed chronic conditions, and on and on. I truly thought that I understood why these dietary practices were ideal for our health.

Then came the symptoms

But, while I was extremely lean on these diets, I began to experience symptoms. I wasn’t making improvements in the gym and didn’t have the energy for workouts, I had to study more for my classes because I wasn’t processing information as well, my libido was almost nonexistent, I had high cholesterol, and I had an unquenching craving for carbohydrates.

It was around this time that I came across the work of Dr. Ray Peat, which completely changed my perspective on health. It also led to the realization that I didn’t truly understand the physiological effects of low-carb/ketogenic diets and intermittent fasting. Instead I was simply attracted to the claims that were being made about those dietary practices.

As I dug deeper and developed a stronger understanding of physiology, the picture became clear. I was able to change my dietary and lifestyle practices to fall in line with what our physiology dictates is healthy. As that happened, the many symptoms I experienced on the low-carb/ketogenic diets and intermittent fasting were resolved. I felt far better than I ever had before. – Jay   www.jayfeldmanwellness.com

Ketogenic Diet/Low Carb & circuit training

I’ve never been particularly over weight but I have had a few health problems growing up. My periods had never been regular; I could go two or three months without one. A diagnosis of irritable bowel syndrome finally explained my frequent stomach pains. I was told I had poly-cystic ovary syndrome.

After reading an article, I found the low carb diet. After a rocky start on it, I started to feel better and had loads of energy. I thought it was the best thing ever. Even started to preach to everyone how great it was and how they should all follow it.

Fast forward two and a half years and I still thought things were pretty great. My stomach pains cleared up and to top it off, I discovered circuit training. I loved it! It was empowering and I felt strong. Never mind that every time I left the place I had a weird throbbing headache.

The test

I remember attempting some kind of test to be able to do a certain class. My competitive spirit is, how shall we put it, erm, fierce!! I remember having nothing left to give but pushed myself to the end and literally fell down on the finish line. I felt sick and was shaking like a leaf but the others were laughing so I laughed too, it was funny right? When I got home my boyfriend said I looked ill. I couldn’t sleep all night. It was puzzling, I had no idea what was wrong. I had terrible anxiety.

Then I read another article about how being a fat burner is not such a good idea. When I really thought about it, I actually hadn’t felt brilliant for some time. My sleep had gradually been getting worse; I had been feeling tired, and I had totally lost interest in my PhD – which I previously loved doing. Suffering terrible anxiety attacks, I was always cold, I had insomnia and my hair was falling out. I just thought if low carb really was that bad for you, then that could explain all my health issues.

Undoing the damage

So the next steps trying to undo all this damage got worse, before it got better. I ballooned from size 8 to size 18 trying to re-carb myself and get my metabolism back up. Also no exercise was recommended, as this was contributing to the metabolism decline.

It took 2 years to start to feel better. While in my recovery my weight isn’t budging fast, my skin is getting less dry. My hair is the shiniest it’s ever been. I have periods regular as clockwork, and my sleep is better than ever. It’s a work in progress but at least now it’s on the right track.   – Karen   http://www.honestlykaren.co.uk/

(Help warn others about the Ketogenic diet or any extreme diet. Contact Kristy on E: slimbirdy@ymail.com to add your story.)

For a more balanced approach, read more about One Ten Toned the exercise program and the Zen Beach Diet.  Both are based on the principles of Dr Ray Peat. Read more here.

Zen Beach Diet

Share to:

Ray Peat beginners guide to eating for a fast metabolism

A fast metabolism is one of the key factors that improves overall health no matter what your specific ailment.

I’m coming across more and more people who are health damaged by keto, low carb, paleo, veganism, intermittent fasting and even excess exercise, so I just wanted to make a summary post of all my articles so far, that talk about my journey back to health via the Dr Ray Peat guidelines.  A fast metabolism is a really big part of the solution.

Examples of issues

Just this past week a friend with weight issues tested her waking temperature and came in at 36.1C (97F) – so it’s not diabolical but whatever she is doing is contributing to her metabolism decline, which will only get worse if she doesn’t address it now.

Another follower on IG complained about not being able to lose weight any more, she had lost and regained a few times in the past but just couldn’t budge it any more, despite still eating the recommended balanced diet with low calories and doing heaps of cardio. Her temperature – 35.0C (95F) and pulse 60 bpm – which is pretty bad and the level I was when I realised I was heading down the wrong path.

Then two other people where a dietitian and an obesity specialist both recommended low carb/keto diets!

So there is no surprise that the US currently has a thyroid dysfunction epidemic and Australia will soon follow. Already world wide nearly 20% of all women have PCOS! Given the popularity of keto/low carb and quitting sugar, these issues are no surprise.

What controls the metabolism? The Thyroid gland!

So if you are already in the damaged state, these articles will give you an insight as to what you may be doing wrong and the steps required to fix it.

Articles

Understanding PUFAs

Why knowing your waking body temperature is so important.

Fast metabolism

Metabolism update

Sugar is actually good for you

The switch from Low Carb to Pro Metabolic – what to eat

The switch from Low Carb to Pro Metabolic – what NOT to eat

Low Carb and hair loss

Hair loss, low calories and excessive exercise

Carb loading to restore metabolism

Pro metabolic eating awareness

Testing your thyroid

Drinking coffee correctly

Where you may be sabotaging your metabolism

Pro-metabolic snack ideas

Weight loss troubles with standard advice

Exercise that preserves your metabolism

Dr Ray Peat Inspired Weight Loss

Dr Ray Peat inspired recipes

So this is a snapshot of the pro-metabolic direction for optimising your health and hormones with food and exercise. (I don’t know anything about the supplementation side of things because I didn’t need to do that. I do take about 2000mg of non acidic Vitamin C a day though, just because it makes me feel better and it actually reduces cortisol.)

After two years now my body temperature has increased from:

A waking temperature of 35.3C (95.5F) – and after exercise/walking was 34.3C  (93.7C).

To now, just in the last few weeks, I’ve reached 36.7C (98F) waking and goes right up to 37.7C (99.9F) after food. (I credit my new light weights exercise program for this last boost.)

How to eat

When my body fell into a heap two years ago with a pile of hypothyroid symptoms, I had also put on about 6kgs (12lbs) since my lowest low carbing weight, but I didn’t put on any more while switching to Peaty foods. This was because I ignored most of the advice to drastically increase calories to help the body heal. I researched the forums first and everyone who said they did this put on loads of weight. Honestly I don’t think it gets you there any faster. Your body needs time to learn how to process carbs again properly, and clearing the fat out of the way via a lower fat diet was probably the most effective tool for me.

4 years on

Now I am four years into committing to a Ray Peat style lifestyle, the weight I want to be and thriving. A few more recent articles may be helpful:-

What I eat in a day

Low Fat Diet – A Health Perspective

Cheeses Protein vs Fat

Dairy, Big Boobs & Belly Fat

You learn so much along the way and lowering fat and actually dairy too has been a big factor in my success. The above articles will explain why.

Further resources

Anyway, please join us in the private Facebook group where we discuss more about this and share ideas and experiences:-

http://bit.ly/SlimbirdyFBGroup

Please start on the super easy One Ten Toned exercise program to make sure whatever exercise you are doing now, is not sabotaging your healing efforts:

http://www.onetentoned.com

I show some of the exercises on my YouTube channel:

http://bit.ly/YouTubeSlimbirdy

Having muscle tone helps your body burn fat at rest, shifts around the belly fat, and just helps with circulation, posture, and puts the spring in your step.

Also I have now completed the ZEN Beach Diet book which summarises all of the above and gives you a meal plan, macros and recipes to get started on right now. Available here.

And please share this post with anyone you feel is suffering the effects of wrong diet and punishing exercise, so we can help as many people as possible get on the right track.

A big thank you to Dr Ray Peat whose wisdom is helping so many people regain their health.

Happy, healthy and now on the right track.

Kristy x

Zen Beach Diet

Share to:

Kayla Itsines Thinning Hair and 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.

 TeenVogue.com; FoxNews.com;

And in most of these similar stories, the reason given for it is Female Pattern Baldness that runs in Kayla Itsines 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….

Continue reading

Share to:

Keto hair loss

After 10 years on a ketogenic diet, I can unequivocally say the keto diet causes hair loss!

It was coming out by the handful and not growing back, until I made some changes.

Continue reading

Share to:

From a Keto Diet to Pro Metabolic eating

Ok, so I’ve mentioned a few times now that I am moving away from a keto diet.

The reason is that it stopped working for me. The weight started to pile back on and I developed serious health issues. (Read more about these here.)

Oh no!

Continue reading

Share to:

Ray Peat Inspired Diet

happyny2017It’s been an eye opening last 6 months for me on the healthy food front and I’ve discovered most health information is wrong!

I’ve found a whole different angle of nutrition in a Ray Peat inspired diet. It’s based on nourishing, healing and nurturing your body. It supports healthy hormones, regulates your blood sugar, encourages repair and rejuvenation and is basically everything you need for a super healthy body, fast metabolism and easy weight loss/maintenance.

Continue reading

Share to:

Undoing Keto Diet Damage

So just an update on how my trial to undo keto diet damage was working for me and what if anything, has tripped me up so far. The original story here.

So I’m about 2 months in and yes I have noticed some changes.

Continue reading

Share to:

Stevia causes Belly Fat

Is it true that stevia causes belly fat?

In this whole weight loss and health game, I like to be my own grand experiment to see what works for me and makes me feel amazing, hopefully all the time.

So I read up on different healthy food related topics, try them on for size, then make up my own mind as to whether what is written is true for me. Which is why I might be in favour of a product at a point in time, but after using for six months or more, I will change my mind because of the effects it has on me.

One of these products for which I have had a recent switch-o change-o is Stevia.

Continue reading

Share to: