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Losing the last 5-10 lbs...

by (748)
Updated September 30, 2014 at 3:46 AM
Created September 09, 2012 at 11:16 PM

I recently gained a bunch of weight from reallowing fruits and nuts into my diet and going crazy on them enough consecutive days to gain like 10 lbs of the 15 I lost going paleo. So I'm currently on a 7 Day fat fast, (with butter and coconut oil/MCT oil) to get the weight off and restart where I left off at 115 :) It's going very well. But I'm wondering if this plan looks good for when I get off this fast? I'm 5'1 and want to be 105-110, and will be starting this plan @ 115 when I get off my fat fast.

Here is a daily example for when I get off my fast(minus the one carb refeed day I will be having at the end of the fast to reset my leptin levels... then on to this) :

  • Breakfast 7am: Chamomille tea with 2 T butter and a T MCT oil
  • No lunch
  • Dinner (I eat dinner early though)
    2pm or later: typically a medium
    sized salad with meat and other paleo toppings from whole foods or other (don't like eating at home b/c I overeat sometimes haha).

According to this article http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/#axzz26CsjTK2h for those who keep carbs >50 grams a day during the week (I typically hit 30g or less each week day) and experience a weight stall, (which happened to me in the past), a once a week carb refeed actually can reset leptin levels, and keep weight loss moving! That would have been great to know before! So that's exciting! On carb refeed days I will keep my carb sources to potatoes, yams, and some garbanzos(b/c I love em), maybe even some brown rice sushi(yum! haven't had that in FOREVER), and keep the fat lower that day per Mark's recommendation of 50 grams for that day (around 2 T of butter or other fat source). No fruit and nuts are allowed during the week, but will only be included in this re feed/re introduced to my diet when I achieve my ideal weight.

HIIT workout once a week in fasted state the Monday mornings after carb reload on sundays. I'm typically low energy-ish (but not unbearably) during the week being VLC, but after a Sunday like that have INTENSE ENERGY the next morning, like bouncing off the walls energy! Which works out GREAT for my work out :)

How does this look to you guys out there? Will this help me lose those last 5 maybe 10 lbs? Or do any of u have other recommendations? I've read recently it's better to have carbs AFTER a workout, but I never have energy if I do it that way. Will I still get good results doing HIIT the the day after the refeed in fasted state? (I always still have energy from the day before)

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3049 · September 12, 2012 at 4:31 AM

Steamed veggies are great! I am focusing on squats, dead lifts, presses w/ the bar and additional weight. Working on pull ups (assisted at this point, they are hard!!), and kettle bell work as well. You can google videos for form, but if you can afford even one personal training session it's worth getting someone to walk you through and get specific advice. Reddit's r/xxfitness is a great supportive community too!

C23148e16a4dd05351d1902a69097d65
748 · September 11, 2012 at 11:47 PM

Thank you so true! I know I really have to buckle down, but I think my menu should satisfy. http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/#axzz26CsjTK2h This article on refeeds made me feel better about my carb refeed once a week! Though I think maybe I should keep the carb refeed to potatoes and yams and wait to have add the fruit until my weight is where I want it? Or maybe mostly potatoes and yams that day, and then keep fruit to 1-2 servings? I dunno!

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6709 · September 11, 2012 at 3:22 PM

First, by fasting I meant Intermittent fasting, 1 day per week or some other fashion. Take the MCT's, it wont hurt, just dont think you can lose the last 5-10lbs eating ribs/pork/fatty meats/eggs to your hearts content as its not going to happen.

C23148e16a4dd05351d1902a69097d65
748 · September 11, 2012 at 3:28 AM

Steamed veggies? I want to limit fruit to once per week :/ I am very curious about weight lifting! I've been hearing good things about it. What kind do you do briefly?

C23148e16a4dd05351d1902a69097d65
748 · September 11, 2012 at 3:27 AM

what carbs would you recommend then? Steamed veggies are hard on my digestive system for some odd reason, and i'm trying to stay away from fruits and nuts.

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7292 · September 11, 2012 at 3:13 AM

If you are low energy during the week on VLC, then add some carbs.

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748 · September 11, 2012 at 12:18 AM

Hmmm... well at 115, I was tested and was 20% BF... and it's always been hard for me to get below that. I often have irregular periods :/ so maybe that is due to out of whack hormones/stress? Something to think about thank you, I just never seem to lose the pudge on my lower tummy thats why I want to weigh 110 to a minimum 105.

C23148e16a4dd05351d1902a69097d65
748 · September 11, 2012 at 12:16 AM

Hmmm... well at 115, I was tested and was 20% BF... and it's always been hard for me to get below that. I often have irregular periods :/ so maybe that is due to out of whack hormones/stress? Something to think about thank you, I just never seem to lose the pudge on my lower tummy.

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11557 · September 10, 2012 at 11:31 PM

How are your hormones/stress? I saw below that you want to weight 115, is that a healthy and realistic weight for you? I always remind women that getting below 20% BF can mean putting their ovulation at risk, so it's something to consider- might be a "reason" it's hard to lose the "last 10".

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 2:20 PM

Thank you so much! I just want to get back to 115 right now to be happy with myself again. And I want to do the carb refeed b/c when I lost weight initally going Paleo I was also VLC and I felt great at first but after around 2-3 months of VLC I got really depressed, fatigued, no appetite etc. Added some carbs, and WHA-LA! right away I was a different person!! But since they cause me to gain weight, I figured having nuts and fruits ONCE a week would keep my insanity?

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 1:32 AM

Bill, thank you for your response! The reason i want to do the butter/MCT oil drink for breakfast versus regular intermittent fasting is that I've read MCT oil increases metabolism by up to 12%, and is less stressful/works better than plain fasting (in my case till early-ish dinner) on women! I mean I guess I could just regular intermittent fast, but I've read so many good things about MCT oil...

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 1:26 AM

Oh okay thank you! Well my hope is that MCT oil like you said, will HELP me lose overall body fat, since it increases metabolism by up to 12%! "fasting" every day until dinner. I'm still a little confused on your comments on "exercise timing" though. My HIIT day on Sunday I was planning on having my MCT Oil and butter drink AFTER the workout. I really only would be exercising once, MAYBE twice per week, and when i do it would be in the morning before having anything, even the MCT oil and butter drink. Does this sound good as far as "exercise timing"?

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 1:24 AM

Oh okay thank you! Well my hope is that MCT oil like you said, HELP me lose overall body fat, since it increases metabolism by up to 12%! And I would have it for breakfast everyday "fasting" during the week. My HIIT day on Sunday I was planning on having my MCT Oil and butter drink AFTER the workout. I'm still a little confused on "exercise timing" though. I really only would be exercising 1, MAYBE twice a week, and when i do it would be in the morning before having anything, even the MCT oil and butter drink. Does this sound good?

68294383ced9a0eafc16133aa80d1905
5775 · September 10, 2012 at 1:03 AM

When I say timing, I'm talking more about when it correlates to your exercise. On the higher fat days, the time of day shouldn't really matter. Now, if you're incorporating some sort of fasting protocol as well, fat-only meals, especially MCT Oil/Coconut Oil can actually help you burn your own fat. Again though, I'm not a huge fan of a fasting protocol WHILE trying to specifically drop fat. I know others may disagree, and certainly it's not impossible to do both, but if it's the last 5-10 lbs of fat to lose being the primary goal, focus on that by using nutrient and exercise timing.

68294383ced9a0eafc16133aa80d1905
5775 · September 10, 2012 at 1:00 AM

I don't think this is necessarily true. However, quality of fat and timing it becomes increasingly important. As much as both are "Paleo", something like MCT Oil and fat from nuts, while the macro content may be similar, are not going to deliver the same effects.

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 12:50 AM

So you don't think I should have the fats in the morning? Thank you for your answer btw! And i've never really done weight lifting, so would just lifting a dumbbell or something work haha?

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4 Answers

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6709 · September 10, 2012 at 12:57 AM

Your not going to lose the last 5-10lbs eating fat, your going to lose it by NOT eating fat and letting your body burn off YOUR fat for energy. So start walking, and fasting and you will succeed.

C23148e16a4dd05351d1902a69097d65
748 · September 11, 2012 at 11:47 PM

Thank you so true! I know I really have to buckle down, but I think my menu should satisfy. http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/#axzz26CsjTK2h This article on refeeds made me feel better about my carb refeed once a week! Though I think maybe I should keep the carb refeed to potatoes and yams and wait to have add the fruit until my weight is where I want it? Or maybe mostly potatoes and yams that day, and then keep fruit to 1-2 servings? I dunno!

1c67bc28f4e44bbb8770b86df0463df3
6709 · September 11, 2012 at 3:22 PM

First, by fasting I meant Intermittent fasting, 1 day per week or some other fashion. Take the MCT's, it wont hurt, just dont think you can lose the last 5-10lbs eating ribs/pork/fatty meats/eggs to your hearts content as its not going to happen.

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 1:32 AM

Bill, thank you for your response! The reason i want to do the butter/MCT oil drink for breakfast versus regular intermittent fasting is that I've read MCT oil increases metabolism by up to 12%, and is less stressful/works better than plain fasting (in my case till early-ish dinner) on women! I mean I guess I could just regular intermittent fast, but I've read so many good things about MCT oil...

68294383ced9a0eafc16133aa80d1905
5775 · September 10, 2012 at 1:00 AM

I don't think this is necessarily true. However, quality of fat and timing it becomes increasingly important. As much as both are "Paleo", something like MCT Oil and fat from nuts, while the macro content may be similar, are not going to deliver the same effects.

Dc6407193ba441d1438f6f0c06af872b
2
4400 · September 10, 2012 at 3:58 AM

You're eating so few calories! Of course starvation will work, but what happens when you start to eat sustainable quantities of food again? Your plan makes sense if you have an event to drop the weight for coming up soon. Otherwise, you might consider sticking to a plan that's sustainable and losing the weight more slowly. That argues for keeping a decent amount of fat (to up your calorie count).

I'm not sure why you're so into the carb refeed. If you feel you have a problematic addiction to fruit, you might just break the addiction by not doing that weekly refeed. Then when you hit your goal weight, sure, reintroduce the fruit, but very gently (don't start at 3-4 pieces!) so that you can monitor whether there will be a problem.

Good luck!

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 2:20 PM

Thank you so much! I just want to get back to 115 right now to be happy with myself again. And I want to do the carb refeed b/c when I lost weight initally going Paleo I was also VLC and I felt great at first but after around 2-3 months of VLC I got really depressed, fatigued, no appetite etc. Added some carbs, and WHA-LA! right away I was a different person!! But since they cause me to gain weight, I figured having nuts and fruits ONCE a week would keep my insanity?

68294383ced9a0eafc16133aa80d1905
2
5775 · September 10, 2012 at 12:43 AM

Here is what I would do for someone who understands Paleo and isn't starting at the beginning. I'm not a huge fan of the incredibly high fat intake when it comes to the "last 5-10" lbs. Usually this is the toughest and most stubborn. I'd actually be in favor of a well-timed, cycling plan that focus on food quality and timing. Higher carbohydrate on these days, higher fat on the other days. Keep protein up and consistent all seven days. If you're doing HIIT once a week, that's perfect. Maybe add in one other weight training session, even if it's just bodyweight training.

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 1:26 AM

Oh okay thank you! Well my hope is that MCT oil like you said, will HELP me lose overall body fat, since it increases metabolism by up to 12%! "fasting" every day until dinner. I'm still a little confused on your comments on "exercise timing" though. My HIIT day on Sunday I was planning on having my MCT Oil and butter drink AFTER the workout. I really only would be exercising once, MAYBE twice per week, and when i do it would be in the morning before having anything, even the MCT oil and butter drink. Does this sound good as far as "exercise timing"?

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 1:24 AM

Oh okay thank you! Well my hope is that MCT oil like you said, HELP me lose overall body fat, since it increases metabolism by up to 12%! And I would have it for breakfast everyday "fasting" during the week. My HIIT day on Sunday I was planning on having my MCT Oil and butter drink AFTER the workout. I'm still a little confused on "exercise timing" though. I really only would be exercising 1, MAYBE twice a week, and when i do it would be in the morning before having anything, even the MCT oil and butter drink. Does this sound good?

68294383ced9a0eafc16133aa80d1905
5775 · September 10, 2012 at 1:03 AM

When I say timing, I'm talking more about when it correlates to your exercise. On the higher fat days, the time of day shouldn't really matter. Now, if you're incorporating some sort of fasting protocol as well, fat-only meals, especially MCT Oil/Coconut Oil can actually help you burn your own fat. Again though, I'm not a huge fan of a fasting protocol WHILE trying to specifically drop fat. I know others may disagree, and certainly it's not impossible to do both, but if it's the last 5-10 lbs of fat to lose being the primary goal, focus on that by using nutrient and exercise timing.

C23148e16a4dd05351d1902a69097d65
748 · September 10, 2012 at 12:50 AM

So you don't think I should have the fats in the morning? Thank you for your answer btw! And i've never really done weight lifting, so would just lifting a dumbbell or something work haha?

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3049 · September 11, 2012 at 2:57 AM

This is my experience, your mileage may vary. Im short and was trying to do a very low carb high fat 'last 5 lbs'. It didnt work, i had to add back more whole carbs in the form of veggies an fruits. The real difference came when i hired a personal trainer to teach me prope heavy lifting. I wish i had done this earlier! I do wights 3x a week now. Honestly, start lifting weights to build more muscle which will burn your bodyfat. Don't skimp too much on carbs on workout days, (but cut back a bit on fat) you will succeed!

Good luck.

65bf1ca7071028018c6d8305d0ddcd76
3049 · September 12, 2012 at 4:31 AM

Steamed veggies are great! I am focusing on squats, dead lifts, presses w/ the bar and additional weight. Working on pull ups (assisted at this point, they are hard!!), and kettle bell work as well. You can google videos for form, but if you can afford even one personal training session it's worth getting someone to walk you through and get specific advice. Reddit's r/xxfitness is a great supportive community too!

C23148e16a4dd05351d1902a69097d65
748 · September 11, 2012 at 3:28 AM

Steamed veggies? I want to limit fruit to once per week :/ I am very curious about weight lifting! I've been hearing good things about it. What kind do you do briefly?

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