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Hi everyone. My husband and I have been doing the CNS diet for a couple months now. I weigh about 175 and my weight loss goal is 30 lbs. My husband is going down in pant sizes, but I have put on 5 lbs and my pants fit tighter than when I started. Though I am way more sedentary than he is. Last week we reviewed what I was eating on protein and fat days and changed from 1g protein: 2g fat to 1g protein: .8g fat. And I gave up the 5-10 carbs of sugar I was eating each day (yeah, I know... ). I reviewed the suggested meals in the book and am now doing about 120-140g protein and 80-110g fat per day. Does this sound like the right direction to take? Please share with me any other changes I should make.
Welcome!Those looks like a good starting point. I assume the target body weight goal is 140lbs? I would gradually drop macros to that, so you're not starving your body at the beginning. Maybe decrease every 10lbs or so, every 2-3 weeks if you want. I'm sure you could start around 160lbs at first to get an some more progress going. Once things start rolling drop it another 5-10g. With 160, max grams of protein try 160, with a low of 125g, and fats ranging from 95g-120g at first (.6g-.75g/BW). Try to not use the scale, except for weekly weigh-ins, before a CN. Use the mirror to see changes, the way clothes fit, and even measurements.
Welcome! I'm kinda new here too. I use pictures and my clothes to measure progress right now. I just started this week using my scale on CN only to see how much I gain and if I lose that plus more by the next CN…slowly but surely I'm tightening up my CN meals…just not loving the junky stuff.
Thank for the encouragement :). Big Tex - Yes, my body weight goal is about 140. Are you saying that my protein needs to be about 160g? Or 175g now and then reduce the protein grams every couple weeks as I lose weight? ( I am new to forums, so not sure if I am posting this reply correctly.)
Welcome! I'm kinda new here too. I use pictures and my clothes to measure progress right now. I just started this week using my scale on CN only to see how much I gain and if I lose that plus more by the next CN...slowly but surely I'm tightening up my CN meals...just not loving the junky stuff.
+1 scales are only good for competition weigh ins and to stub toes on. Other than that they are just tools to torment. I can't say that I stay completely away from them, but I'm trying. Looking at how clothes fit and measurements is the best way, and seeing older pictures really helps put into perspective the work you've been doing rather than some arbitrary number. Just my .02 Sent from my SCH-I535 using Tapatalk
Thank for the encouragement :). Big Tex - Yes, my body weight goal is about 140. Are you saying that my protein needs to be about 160g? Or 175g now and then reduce the protein grams every couple weeks as I lose weight? ( I am new to forums, so not sure if I am posting this reply correctly.)
Yes, it's best to gradually work down to the weight you want instead of making a dramatic drop. If that makes sense. So use 160 as the reverence and work down in increments of 5-10.
Welcome! I'm kinda new here too. I use pictures and my clothes to measure progress right now. I just started this week using my scale on CN only to see how much I gain and if I lose that plus more by the next CN...slowly but surely I'm tightening up my CN meals...just not loving the junky stuff.
+1 scales are only good for competition weigh ins and to stub toes on. Other than that they are just tools to torment. I can't say that I stay completely away from them, but I'm trying. Looking at how clothes fit and measurements is the best way, and seeing older pictures really helps put into perspective the work you've been doing rather than some arbitrary number. Just my .02 Sent from my SCH-I535 using Tapatalk
Thank for the encouragement :). Big Tex - Yes, my body weight goal is about 140. Are you saying that my protein needs to be about 160g? Or 175g now and then reduce the protein grams every couple weeks as I lose weight? ( I am new to forums, so not sure if I am posting this reply correctly.)
Yes, it's best to gradually work down to the weight you want instead of making a dramatic drop. If that makes sense. So use 160 as the reverence and work down in increments of 5-10.
Okay, I'll start at 160g protein and 120g fat and work down as my clothes begin to fit better and I lose weight. Thank you!
Just to throw a few cents in. Kiefer does recommend much higher fat levels and lower protein intake for rapid fat loss. If you're looking at dropping 30lb you might want to consider that recommendation. I think he said around 70% fats and 30% protein. I personally end up at this ratio everyday and it works well for me but we aren't all the same so maybe a higher protein ratio will work better per Tex's suggestion. Just something to think about if you stall.
I agree with Phxplay, I would up my fat content. I know its so confusing with all these recommendation out there and everyone saying something different. Its just new information comes to light, and Kiefer says something, and then something else comes up, and he says something else that is more accurate, and we all kind of get lost in the information. I think the ratios are the most confusing aspect of Carb Nite, as I really think its highly dependent on the individual, how they grew up, their BF%, their environment, and their stress levels. So while Kiefer does the best he can with the macro suggestions, its really not a one-size-fits-all. So my suggestion (besides more fat... lol.) is to decided what macros you're going to try, and stick with them for a month before changing them again. It will take quite a few months to figure out what works for your body, which is perfectly fine. Any macros you choose that fit under the 30g or less per day of carbs is going to be healthy for you. Whether it shaves off body fat as fast as you would like or not, it'll be good for your body.
I agree with Spatz for the most part – this is a lifestyle not a quick fix. I'm going on two years and I'm still tweaking but it's all from “live and learn” scenarios.The only thing I would say is that you should see a difference before a month but that might just be my own issue of wanting to see progress. What I would say is to take measurements and pictures. Take the pics and don't look at them for a month. Take measurements once a week or every other week. The scale can screw itself. I still use it because I'm curious but my waist measurement is what tells the actual truth and I only take it the morning of my CN because, just like the scale, it will fluctuate during the week depending on how much water I'm retaining the days after a CN.Give it 2 weeks to a month and then make small changes if things aren't working. I personally find that keeping it ultra simple works for me...I eat meat and cheese and that's it. Some of you, like Spatz!, are amazing at making ULC foods but I would just screw it up during the week so I don't even bother and it works for me. I don't mind redundancy as long as I enjoy my CN.
I only say a month because 2 weeks never sounds to me like enough time. I'm one of those “better safe than sorry” type of people, and whenever I would mention that they should see in 2-3 weeks I'd worry that they wouldn't and I should have said more time. 😛
I agree with Phxplay, I would up my fat content. I know its so confusing with all these recommendation out there and everyone saying something different. Its just new information comes to light, and Kiefer says something, and then something else comes up, and he says something else that is more accurate, and we all kind of get lost in the information. I think the ratios are the most confusing aspect of Carb Nite, as I really think its highly dependent on the individual, how they grew up, their BF%, their environment, and their stress levels. So while Kiefer does the best he can with the macro suggestions, its really not a one-size-fits-all. So my suggestion (besides more fat... lol.) is to decided what macros you're going to try, and stick with them for a month before changing them again. It will take quite a few months to figure out what works for your body, which is perfectly fine. Any macros you choose that fit under the 30g or less per day of carbs is going to be healthy for you. Whether it shaves off body fat as fast as you would like or not, it'll be good for your body.
Thank you for your input. I took some photos and measurements and will see where I'm at in a month. My husband is doing the diet and is losing inches faster than me. We are both over 55 and he's still doing physical labor while I am mostly sedentary. We are raising our granddaughter though, which is stressful from time to time. How much do you think these 3 things are affecting my efforts?
Being active helps, hence your husband will burn more calories. Stress doesn't help so I would definitely find some “me time” if at all possible regardless of doing these protocols.Honestly I have no clue how age comes into play. I don't recall Kiefer talking about that much. Speaking of that I kinda wish he would answer that on a future podcast because I have a family friend who just started CN last week and she is around 60. I'd love to know more about that.
Read the following recently:"Fasting is a high-fat meal…of your own adipose tissue. Remember, every diet is a high-fat diet, because if you’re losing weight, you’re burning your own fat. And fat-burning is most intense in the morning, because we haven’t eaten all night. So when we wake up, we’re already eating a steady diet…of fat. Furthermore, our bodies give us a shot of cortisol in the morning, as we wake up. Cortisol increases gluconeogenesis (the process by which our liver creates glucose), so that we can maintain normal blood sugar when we’re not eating any. First, it seems unlikely that we’d evolve this metabolic pattern if we usually had access to food right after waking up. Most importantly, morning cortisol explains why we’re not hungry immediately upon waking: not only are we already burning our own fat for energy, our liver has already gone to work making glucose for us!"If I have a couple cups of coffee, at 7 am, and add butter to my coffee am I short-circuiting the above process? I usually eat a couple eggs and sausage or bacon around 10:30 or 11.
No, you're not. If you are very active like you said earlier, then drinking that or even eating a light breakfast or both is helpful. You could experiment with yourself. I had done intermittent fasting fur a good while, but when I started CN, I find I needed more calories and fat spread out more vs having 2 big meals a day. Heavy whipping cream vs butte in your coffee, .unless you just like the taste, is better….Kiefer said this in a recent podcast.
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