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Ahhhhh, this was expected and actually hoped for. Trying to find my loss/gain sweet spot while also adding fiber into my diet. Does anyone else wish that FS would allow you to list/track more than 6 items in your food log, I changed mine around to some items that I had not been tracking and realized that my fiber intake was way way low, so my adding increased calories and carbs to my diet will consist of mostly fiber increasing whole foods (chia seeds, flax seeds, avocados, oranges) and because I will not add grains back in....fiber supplements. One of the side effects of this is having more bulk in your digestive tract which I currently have. I am targeting about 25 grams a day in fiber and moving my RDI to 1600 total calories for the day. After I get past the digestive system adjustment period for the added fiber I will go back to my alternate day fasting, still doing a 20/4 IF Daily protocol with fats at 65-75% of my total calorie intake, Protein at 15-20%, and Net Carbs at 10-15%. Because as my fiber increases...so do my carbs so it will eat up some of my fat intake allotment. We shall see how it goes! Ya'll have a great day!
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 Comments
21 Sep 16 by member: Maine coon
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Yes. I'd definitely like to be able to track more than 6 values! I'm also being more conscious about feeding the 'gut bugs'. They're pretty happy with legumes, and I'm finding that beans don't spike insulin the way I thought they would. I also want to play with some resistant starches. You're doing great!
21 Sep 16 by member: mskestrela
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21 Sep 16 by member: jimmiepop
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I have been making green smoothies - 1/4 cup of water, 1 T MCI oil, 1 T avocado oil, 2 oz aloe vera juice, 2 stalks of celery, 1 cucumber, 3 cups of baby spinach, 1 c parsley - all organic, 1/2 scoop of Jay Robb unsweetened whey protein and 7 drops of stevia glycerite. Blend with crushed ice cubes and makes about 5 cups - divide between 2 mason jars, drink one save one for next day. This way I get around 5 net carbs, fiber and around 200 calories. Great way to break the fast. This way I get my fiber and nc carbs of veggies for sure.
21 Sep 16 by member: butterfliesrfree
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I was thinking of a nice resistant starch dish Kes, chunky potato salad type with an oil and vinegar dressing whipped with a tablespoon of cream and an egg to give it a mayo like texture and taste, toss in some celery, onion, and a dill pickle. Sounds yummy!
21 Sep 16 by member: debrafrederick
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Here are the counts for 1/2 recipe of green smoothie:
.42fat 16.31 total carbs 6.2 fiber 10.11nc 19.02protein 200 calories
21 Sep 16 by member: butterfliesrfree
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That sounds awesome, Debra! Let me know it turns out.
21 Sep 16 by member: mskestrela
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Sounds good Butterfliesrfree, my issue with green smoothies is that I dislike smoothies without some type of sweetener and I don't use any at all anymore. I also have an issue with the satiety factor of liquid meals. I get more satisfaction and enjoyment out of eating each food whole and individually. It's just something I have learned about myself over the last couple of years. :)
21 Sep 16 by member: debrafrederick
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I think the gaining of knowledge about our likes and dislikes and what works for us is so vital...you are on the right track...Keep up the good work!
21 Sep 16 by member: iulani
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Good luck with everything - it will be interesting to see how it all works out.
21 Sep 16 by member: FrankieBluEyes
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I make flax crackers. 1/2 cup flax meal, 1 egg, about 1/2 c water (maybe a little less), 1/4-1/2 of parmesan cheese, garlic powder....mix, let sit for a couple of minutes. Throw the blob on a parchment paper lined cookie sheet, top it with plastic wrap and flatten it out thin. Use a pizza cutter and make cracker size cuts. Top it off with Himalayan pink salt and bake at 325 for 20 mins, then reduce it to 200 and let them sit in there for an hour depending on your oven. I eat 5 or 6 a day, topped with or without something. Plenty of fiber believe you me and the added bonus of Omega 3's.
Just make sure you drink lots of water.
21 Sep 16 by member: julescamper
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Thanks Jules, I will have to try the cracker recipe. A hobby that I set aside was the baking of breads and crackers....when I ditched wheat I also ditched my hobby. Maybe one part can be resurrected for the sake of fiber. I have been putting two tbsp of a flax seed-chia blend, plus a tablespoon of just chia seed in 3/4 of cup of water and heating it up, dropping a teaspoon of cinnamon and butter on it (no sweetener) and it's actually quite tasty and filling, tastes like any cooked type cereal to me.
21 Sep 16 by member: debrafrederick
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Tweak Tweak - that is the key. Anything will work for a while and then we adjust. So proud of you and your remarkable progress.
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Thanks HCB, my intent is to slow down the weight loss and practice maintenance and increase health benefits while losing the next 20 lbs hopefully it all comes together as planned....so far it's proceeding as expected.
21 Sep 16 by member: debrafrederick
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Hi Debra! I'm excited for you and it is cool to see your success. I am about in the same starting weight and have about the same goal weight. It is a long process and I hope that I can hang in there like you did! Thanks for the great post!
21 Sep 16 by member: ny_shelly
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Have you tried tigernuts? They aren't actual nuts, but tubers and are full of good stuff :)
22 Sep 16 by member: schmetterlinge34
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