My monthly fatloss report....

Today's Post:  Monday, 4-18-2016

A.  Here's the key news. 

1.  I lost about one pound from 163 to 162.

Again the new method I’m using still worked!

In fact, due to losing about five pounds since the end of last year that I’ve kept off, I’m beginning to look leaner in the mirror!

I’d again gained some weight on the scale by the week before -- and the week of my 40% cut back, I did lose that 3 pounds back!

But I HAVE made some changes this time which look likely to result in more fatloss by next time.:

a) Before last week, for breakfast, with my fruit of the day, I had been continuing to eat 4 ounces of oatmeal every other day plus milk and a bit less than that in cooked lentils with no milk every other day. 

And the month previous I had just eaten the cooked lentils with no milk each day on my cut down week.  And, even though I was not losing belly fat, my blood sugar and heart measures have been excellent.

BUT, earlier last month, I found out that the reason zero non-wheat grains and beans—including lentils—are included in the Paleo diet – for health reasons! – is that they contain lectins.  Many foods do; but in low enough concentrations their health impact is small.

Both oatmeal and lentils have soluble fiber that helps remove excess LDL cholesterol.

However, the huge news is that these lectins DO have a big impact on belly fat. 

They cause some harm to the lining of your gut – contributing to acid reflux – AND causing your body to add to your intestines in size and cause extra fluid retention. 

I realized that this means that if I cut oatmeal and lentils another 95 to 100 % AND replaced them with nonfat cottage cheese with as much protein and fewer calories too – PLUS I did that EVERY WEEK, not just my cut down week, over time I’d have a shot at losing more fat each month.  That’s because I’d stop gaining back so much by eating fewer calories on the weeks that weren’t my cut down week.

And, if that information is accurate, it may also mean that I’ll lose two inches or more from losing the excess intestinal growth and retained fluid IN ADDITION TO any inches lost from losing fat.

The best news is that eating in this new way is quite doable.

So, if it works as well as I expect it to do, by next month, I’ll have lost more on the scale and may also have more progress to show on losing inches off my waist too.

2.  Since last month this time with the new program only in place one week, I lost a half inch on my chest; lost a quarter inch off my waist; and a quarter inch off my hip measurement.

Because I want to gain more muscle in my upper back and chest than I lose in fat and want to add more muscle in my buttocks and lower back AND show all my fat loss on my waist, last month was a bit of fat loss only. 

Next time, after 6 weeks on the new program, each of the measures should be less.  But the loss on my waist should finally show more inches off than the others.

B.  My calorie cut back week:

I keep the added whey protein and most of my protein foods such as milk from grass fed cows at breakfast I mix the whey into, the wild caught canned & smoked salmon, and 4 whole eggs from pastured chickens a week, and my regular nonfat cottage cheese; and the protein I get from broccoli and artichoke hearts.

But I cut some of my cheese from grass fed cows about in half by eliminating a third of it in one set of dishes and substituting all of it with nonfat cottage cheese at other times.

I cut out all of my oatmeal and lentils and ate nonfat cottage cheese instead. (This step also eliminated about 24 ounces or more a week of the whole milk from grass fed cows I was having on the oatmeal on those two days each week.)

I cut my dark chocolate and Brazil nuts in half.

(I cut my Tablespoons of Apple Sauce each week from 10 to 3; and have made that every week too since my first week doing it.)

I do still eat 100% of my daily piece of fruit.

And, I cut my extra virgin olive oil one Tablespoon servings from 10 to 7 by using only one each day instead of adding a second one three times a week.

And, because of its extremely high nutrition, very appetite reducing effect, and its very health enhancing very strong percentage of monosaturated oils, I kept the two tablespoons a day of avocado paste.

Because I kept the things I kept that were high protein, or high nutrition, or high fiber and mostly cut extra fat or carbs, I wasn’t even hungrier than usual much to my great surprise!

And, since it is only every four weeks, I won’t get a cumulative effect of extra hunger because of the failsafe famine response either.

So losing over 11 pounds more fat for a total of 16 or more this year, looks like a lock!

The math says it is! 

(Forty percent less a quarter of the time is 10% less calories for the year.)

Since it has that likely potential and is that easily doable, I certainly will do it!

But there is more, the other lower carb week and every week, I’ll keep up some of what clearly works to reduce my carb intake a bit but not my protein intake.

For, example, I have been eating the double dose of whey every other day otherwise.

Now, I’ll do it every day.  And, I’ll eat a bit less no sugar apple sauce every week and nonfat cottage cheese instead of lentils every week.

(In addition to cutting back on lectin sources, these changes may cut my calories another 10% for the year.)

(See D below also!)

C.  What if I also get the muscle gain effect of Vince Del Monte’s students and gain five or six pounds of muscle over the upcoming year too!

If that happens my waist will finally shrink and I’ll lose visceral fat with the extra health benefits that produces!

So I am working to make that happen too!

I’ll have more on that next month.

D.  To ensure my fat loss happens this year and minimize gaining fat back during each four weeks, AND to help prevent weight gain on my week I cut back some but not 40% and force progress each month, I’ll cut back more but not as much as my big cut down that week every four weeks.

To help prevent weight gain on my week I cut back some but not 40% and force progress each month, I’ll cut back more but not as my big cut back week every four weeks.

(Since last month, it was clear I needed to do a bit more the other weeks to ensure progress each month.  And, the new changes do that,)

I’ll keep 100 percent of the protein on my cut down  week AND I’ll  cut my dark chocolate and Brazil nuts in half.

I’ll also cut my extra virgin olive oil with one Tablespoon servings from 10 to 7 by using only one each day instead of adding a second one three times a week where I was not doing so before.

Plus, I cut my Tablespoons of Apple Sauce each week from 10 to 3; and have made that every week too since my first week doing it.

Could you do the same thing?

You can if you eat a regular style of eating almost every day that you tweak in similar way; you eat a double serving of whey each day; eat or drink nothing that is harmful or super fattening such as soft drinks or wheat foods; and you do some form of power lifting or superslow strength training each week.