A new episode of A Mind For Fitness Podcast is now up. In this episode, Eian talks about what IF does to your body. And whether or not carbs are good or bad. Enjoy.
A new episode of the podcast is now up. In this episode, I talk about the best books on diet, exercise, and mental fortitude when it comes to reaching your goal weight. Enjoy!
I took this picture yesterday, I have just turned 43. I’m disappointed in some respects because I have not hit my goal weight yet. While I am down a good 90 pounds from where I was, I still need to lose 10 to 15 more pounds. Currently I weigh 211. I weighed just this morning. My personal best weight was 209. I’d like to get down to 199–below 200 if that is possible.
So what am I going to do about it? My resolve is to try to lose this weight in the next 30 days. I will be posting everyday and being accountable to you my readers. I will be posting the following things:
- My daily weight.
- What I ate and when.
- My daily workouts.
So a few words before I start this experiment. First off I want to talk about my diet. I pretty much follow the Warrior Diet. I fast daily between 19 to 24 hours. Also, while my carb count is lower than the standard American diet, I do have a few more carbs than a strict low-carb diet. This is due to the fact that I work-out a ton and I do have some blood-sugar issues. However, I am going to be dialing back how much I eat and the amount of carbs i eat. I will be uploading the pictures of the food I eat along with a description so I cannot lie to myself about it. Truth be told, I have too many cheat meals and I want to stop. Along with that, I do plan on having a free night once a week. But it will be scheduled and it will be my ONLY cheat night.
Let’s address the workouts. I normally run about 4 miles 3 times a week. I also do Yoga, Martial Arts, and Weights along with other activities. But I’m going to be bumping a few things up. I’m going to attempt to run 4 miles 5 days a week. I also will be bumping up my weight lifting. The Martial Arts and Yoga probably will not change that much. But I will be posting what I did along with pictures so you can judge for yourself.
So please help me by reading and sharing this blog, and also leaving me any comments. Thanks
Carb-cycling is generally thought of as a healthy part of your low-carb lifestyle. This means that as part of your eating protocol it is OK and even beneficial to eat a large amount carbs once every week or two. However, this brings us to an important question: What kind of carbs should you eat on your heavy carb-days? For example, should one carb up with a bunch of bananas or a pizza? Does it matter?
The truth is different experts have different opinions on this topic. Some recommend a cheat meal where no food is prohibited. Some (a very few) recommend that you should only carb-up with things like pizza and ice. Others recommend that you should only use fruit and starchy vegetables on your high-carb day.
This article is not intended to sift though all this information and tell you what is the right protocol for you. Nor am I your moral judge who is going to think less of you if you eat a pizza on your carb-day instead of a sweet potato. The truth is, I have had carbed up using both. However, if you do chose to eat “dirty” carbs for your high-carb meals, here is what you can expect:
What I have noticed is that if I carb-up on “clean” carbs, I do not have strong cravings for bad food the next day. However, if I eat, for example, Chinese food, I really want more high-carb food the next day. In fact, I have noticed that it takes a day or two for my cravings to go away.
Another problem is overeating. Many dirty carbs have MSG and other excito-toxins that stimulate appetite. This is why, personally speaking, I can open up a bag of Doritos and eat the whole thing, but if I open a bag of organic, non-GMO corn chips, I cannot eat the whole bag. I’m sure many of the readers could identify.
Weight gain happens any time you carbo-load. This is mostly water and has to do with glycogyn and processes I’m not going to go into here. But, in my own personal experience, I gain much more when I carb up with dirty carbs.
In addition, I have noticed that it takes much longer to lose this weight. For example, if I carb up with clean carbs I’m normally back down to my regular weight by the end of the next day. But with dirty carbs, it takes at least two and sometimes three days to lose those extra pounds.
Headache is another phenomenon. This has to do with inflammation. Carbs in general can cause inflammation on their own. However, inflammation is heightened with dirty carbs because of all the added toxins found in these carb sources.
Brain fog happens for the same reason as headache. Toxins in your food will have an affect on your ability to think clearly.
It’s not only your brain that suffers. Your body suffers too. Toxins just make you feel lazy like every movement takes extra effort.
Finally there is disaster pants. This happens because the body is just trying its best to get those dirty carbs out of your system. Why? because if you eat low-carb and clean all week long, you body gets use to those types of foods. It is not use to not high-carb, refined food. When it hits your system your body just wants to get rid of it.
Should You Cheat With Dirty Carbs
Given all the above data, some might wonder if they should eat dirty carbs or not. Like I said above, I am not your moral judge. If you decide to carb-cycle with pizza instead of bananas, that is up to you. In fact, I have chosen the dirty carb over the clean one more often than I would like to admit. In fact, what I have noticed for myself is that when I first started to carb-cycle, I pretty much used all dirty carbs. This was due to the fact that those were the foods I was craving. So when I would have my free meal, I would go nuts. But the longer I have been healthy, the less I want those foods even on a free day/meal. So if you want to eat a dirty carb, that is your decision. You just need to be aware of the results and take them into consideration when you make that choice.
A new episode of A Mind For Fitness Podcast is now available. In this episode we will talk about why I have been experimenting with re-introducing carbs back into my diet and what the results have been. Enjoy!
There are many, many IF plans out there. It is the latest craze (for good reason). However, in my opinion, there are only three main protocols. Everything else is a variant of these three plans. So what are these there plans.
- Alternate Day.
- Eat Stop Eat.
- The Warrior Diet.
First there is alternate day fasting. It is what it sounds like. You fast for 24 hours every other day. For example, on day one, you would wake up and eat normally until 5 P. M. Then you would stop eating until the next day at 5 P. M. After that, you repeat the process.
Eat Stop Eat
This method advocates two 24 hour fasts a week. Then, the participant can eat normally throughout the non-fast days. So it may look something like this: Thursday, stop eating at 5:00 P.M. Fast until Friday 5:00 P.M. Then eat normally over the weekend until Sunday at 5:00 PM. Fast until Monday at 5:00 P.M. Then eat normally from Monday until Thursday.
It’s important to note that eating normally does not mean that you eat like it is Thanksgiving . However, it does mean that you can eat more high-carb foods. So if you are going out for breakfast, you do not have to eat just the eggs and bacon. You are welcome to eat the hash-browns, and toast as well. Likewise, if you are going to have a steak for dinner. You can also eat a potato.
The Warrior Diet is a daily fast of 20 hours. Then there is a four hour eating window. During the four hour eating window you are encouraged to do a few things. One is to eat a salad and a good amount of protean. However, you can eat anything. This would include pizza and ice cream. Also, you are encouraged to overeat. That’s right. You are encouraged to overeat.
Other IF Plans
Many other plans are simply a mixing or modification of the three above. For example Bulletproof IF is like Eat Stop Eat in some ways and in some ways it is like the Warrior Diet. You may only choose to IF two days a week. In that way it is like Eat Stop Eat. But you may fast for 20 hours on those days. In that way it is like the Warrior Diet. However, it is not recommended on Bulletproof that you eat high-carb or processed food. So you cannot eat just anything. Also, you are allowed to have Bulletproof coffee which contains fats.
Another plan in Lean Gains. This is kind of like the Warrior diet. On this plan you daily fast but for only 16 hours. However, your meals should be sensible without a lot of high-carb foods.
I have to admit that I am over simplifying these diets quite a bit. I do this for two reasons. One is for the sake of time. The second reason is that I do not want to give away these authors diet plans for free. That would be unethical. So if there is something I missed please remember that I am over simplifying on purpose.
The list of IF plans is plentiful. In the final article of this series, I will talk about the plan I used to lose 20 pounds in 5 weeks, which plan you should choose, and some closing observations about IF.
On this episode of A mind For Fitness Podcast, Ean Carlin talks about intermittent fasting. Also, a lot of time is spent on evaluating the different kinds of intermittent fasting protocols. Enjoy!
A new episode of A Mind For Fitness Podcast is now available! In this episode, Ean talks about five ways to lose weight for the new year and the new you!
This episode explores the different protocols of carb-cycling.
Hey everyone. This is a new episode of A Mind For Fitness Podcast. In this episode I talk about the difference between the Paleo, Keto, and Lowcarb diets. I hope you listen and enjoy.