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Showing posts with label Optavia Fat Burn. Show all posts
Showing posts with label Optavia Fat Burn. Show all posts

Sunday, January 10, 2021

Exercise and/or Long Hours and Optavia

If you work out strenuously, or work long hours, you might have questions about how Optavia can and will fit into your life. Here are some guidelines. 



On adding extra fuelings:

If clients are going to be up for later hours, we do not recommend adding extra Fuelings, as this contributes extra carbohydrates and may take the client out of the fat-burning state. Instead, we recommend that clients either utilize the optional snack or 2-3 oz. of additional protein if staying up for later hours.

On skipping fuelings:

It is important that clients get in 5 Fuelings and a full lean and green every day. We do not recommend that clients skip Fuelings or any of their lean and green meal. Skipping any of these options could potentially inhibit a client’s weight loss results, as getting too low of calories can send our body into a conservation state.

On spacing fuelings: 

If clients start their day later than usual and feel that they’re going to have a hard time getting all of their Fuelings in for the day, we would recommend that they shorten their time intervals to get everything in (i.e. eat every 1.5-2 hours instead of every 2-3 hours). If a client feels that they are going to miss their 5th Fueling later in the day due to emergency circumstances, we would rather them double up on their last two Fuelings for the day than to skip a Fueling.

On longer days: 

For clients who are up for longer hours regularly (i.e. nurses or those who have shift work), we recommend they spread out their eating times to every 3 hours, split their lean and green meal into 2 portions, utilize the optional snack, and add an extra 2-3oz. of protein. If they feel this is not enough food or they find themselves hungry throughout the day, we could potentially switch them to the 4&2 plan. This plan would give them 2 lean and green meals to split into two portions.

On timing fuelings:

It is okay for clients to eat right before bedtime (including eating their lean and green meal right before bedtime), as long as they are physically comfortable doing so (unless they have a pre-existing medical condition such as acid reflux, which may prevent them from eating so close to bedtime).

Exercise info:

The Optimal Weight 5&1 Plan® is designed to only support up to 45 minutes of light to moderate intensity activity per day. We describe light to moderate intensity activity as something you can do while holding a conversation comfortably with someone, or as something that keeps your heart rate maximum under 65%. This may include activities such as brisk walking, gentle yoga, light resistance training, etc. If clients feel they are a bit more hungry on the days they do an activity that falls within these parameters, they can add an additional 2-3oz. of protein to their day. If the client is doing more activity than what falls within these parameters (whether in terms of intensity or duration), then we would have to switch them to a higher calorie program altogether in order to support that activity and see results.

Monday, January 4, 2021

Week 12 Weigh-In - January 4, 2021

Have I mentioned before that I am LOVING this program? I think I might have 😉

I breezed through the New Years holiday on plan - a big part of that is because I didn't leave my house due to the pandemic, but regardless, I stayed on plan, I made a choice to fuel my body with the food it needs and wants, and I FEEL AMAZING. I sat down and wrote out my goals for the year. 

I have been tracking my measurements also, and let me just say - I am blown away by the difference between October 12 and today. I look at myself in the mirror and I still see me, but I put on clothes I wasn't even close to fitting into before and they're big. I am wearing shirts that are two sizes smaller than what I was wearing before. My jeans have dropped almost 3 full sizes. My watch is on a much smaller setting, so is my belt. I can't say it enough, this program WORKS, and it is EASY. The formula is so simple - follow the program, eat 5 Fuelings plus 1 Lean and Green a day, and lose weight and inches while also feeling better. Fat-Burn is an awesome place to be! 

I've changed my goal recently - when I started, I was hoping to lose 20 lbs. I didn't honestly think it was possible. Then I changed it to 60 lbs. Now I'm going for a healthier weight and BMI for my height. I will get there, and you know what? It'll be THIS YEAR that I get to that goal, and then THAT'S IT - I never have to do this again! All these little daily choices are leading me to big lifelong changes, and I couldn't be happier about it. 



Average weight loss on the Optimal Weight 5&1 Plan is 12 pounds. Clients are in weight loss, on average, for 12 weeks. 


Saturday, December 26, 2020

Christmas on Optavia

I love cooking and baking. I especially love the tradition I have with my children to bake holiday cookies - peanut butter blossoms, cut-out sugar cookies with frosting, snickerdoodles, oatmeal chocolate chip, and sometimes even more. We bake everything dairy-free, and often gluten-free also, and it is something we all enjoy. 

I'm not going to lie, it was REALLY difficult this year to not taste-test the batter (especially the oatmeal chocolate chip batter) or the cookies (the peanut butter blossoms are my favorite!) but I asked myself one simple question and it helped me refocus: "What do I want more - that cookie, that I already know how it tastes (and honestly, it's probably not as good as I'm imagining it to be), OR to keep feeling amazing and not destroy my stomach by eating foods it isn't used to?" The answer was simple at that point. Maybe some day it won't be simple, but this year, it was easy to choose ME over the cookies. It was easy to put myself first, and break that habit, and remind myself it was things like those cookies that got me to where I was in the first place. There is a time and place for choosing to indulge in a sweet treat, but I am not at that time nor that place right now, and I made a very conscious and intentional choice to NOT taste-test the sweets this year. 

But what about dinner? 

I know there are tons of ways to create Optavia-compliant holiday meals and side dishes. Several are listed here. Much like Thanksgiving, I just don't have the same sentimental attachment to holiday foods that a lot of people seem to have. I don't need the meat and cheesy side dishes. As a kid, I would only eat mashed potatoes (no gravy) and pumpkin pie and cookies. 

I know a lot of people make the conscious choice to go off-plan for the holidays, to splurge a little bit, or take small tastes of foods that they would normally not eat while following Optavia. All of that is fine, especially when it is an intentional decision. 

So what did I eat?

I had my five Fuelings - I added a dash of nutmeg to a creamy vanilla shake and it was delicious! - and I ate seafood and spaghetti squash, with salad, for my Lean and Green. It was yummy, it was filling, and it kept me in Fat-Burn!



Monday, December 21, 2020

Optavia Week 10 Weigh-In - 12/21/20

I don't know if I've mentioned it recently, but I LOVE THIS PROGRAM. I love that I don't feel hungry. I love that I'm learning new habits about food. I love that I FEEL SO GOOD. I love that I'm sleeping well. I love that I'm fitting into clothes I haven't worn in years. In fact, those clothes I was excited about fitting into last week, are almost too big already. WHAT?!

If you had told me back in October when I was starting this program, that I'd be on track to lose 40 pounds by the end of December, I would have laughed you right out of the room. If you had told me I'd lose 38.3 pounds in ten weeks, I would have laughed even harder. It seems surreal. It feels like I should be working hard to lose weight and get healthy, and it should be consuming my thoughts, but it's not. It's just...normal. This program is just part of my life, and even though I know it is temporary until I reach transition and maintenance, it isn't stressful or all-consuming. 

I had a little bit of a weird week. I was hungry for Monday, Tuesday, and Wednesday last week - which is odd, because I haven't been hungry since my first week on Optavia. I think it had something to do with my hormones. I talked to my coach, added in a little bit of extra protein and healthy fat, and after three days I was back to feeling like I usually do. I suspect something somehow kicked me out of Fat-Burn (even though I still lost weight this week), which is odd because I weigh all my food and follow the program exactly, but I guess strange things can happen when hormones go wacky. 

With the holidays coming, it has been a huge temptation to eat the sweets and cookies we are constantly baking in my house, but I keep asking myself - what do I want more - a cookie that I know what it tastes like (and honestly it probably doesn't even taste that great now that my taste buds have adjusted to the low-glycemic foods on Optavia), or to keep on feeling good? When I ask myself that question, the answer is easy - I want to keep on feeling good. I know what those cookies taste like. I don't need them right now. I can have them next time if I want to, but right now I am choosing MYSELF over the cookies. 







Average weight loss on the Optimal Weight 5&1 Plan is 12 pounds. Clients are in weight loss, on average, for 12 weeks. 


Sunday, December 20, 2020

What is Fat-Burn? When am I in Fat-Burn on Optavia?

EXPLANATION OF FAT-BURN from Nutrition Support:

What is Fat Burn?

This program works by putting you in a “fat burning state”. This is more technically known as a very mild "dietary ketosis." Ketosis is a stage of metabolism where your body has depleted the reserves of its main form of energy – glycogen. Once those reserves are gone, your liver will begin breaking down stored fat in the body for use as energy. Breaking down the fat yields fatty acids and three types of ketone bodies (hence, the name ketosis). The ketones are then burned by the cells in your body as an alternative fuel. We try to stay away from the name “Ketosis” because of the negativity associated with it. We will call it “Fat Burning” or the “Fat Burning State”. 

The fat-burning state or ketosis refers to a metabolic state where your body is burning fat instead of its preferred fuel of carbohydrates. 

Carbohydrates exist in two forms when you are eating normally - "free" or accessible carbs, and stored carbs called glycogen. When your body needs fuel, it will burn the free carbs first (like when you eat a bagel or drink a glass of OJ - full of sugar/carbs). When all the free carbs are gone, your body will burn the stored carbs (glycogen). Glycogen is made and stored primarily in the cells of the liver and the muscles, and contains carbs and water stored together. Once the glycogen and stored water is gone, your body turns to burning fat.

In the first week of this program, people usually lose 3+ lbs. Most of that is a result of using up the glycogen, because every gram of stored carbs ALSO stores 3 grams of water. If the glycogen is used, the water is released. Result? Large weight loss.

This is ALSO why, if you have a high carb meal at some point, your weight goes UP UP UP. Every extra gram of carbs will be stored with an extra 3 grams of water. This is why if you eat 1 lb of chocolate, your weight goes up by 4 lbs (at least! 1 lb carbs + 3 lbs water).On a side note, when your body burns fat as fuel, ketone bodies are produced and are released in your urine, sweat, and saliva - this is the reason some people experience a sweet taste in their mouth. Additionally the brain loves ketones, so sometimes people have a euphoric "runners high" type feeling. The more fat that is burned, the higher the concentration of ketone bodies. Since this is a "mild" ketosis most people do not experience the taste in their mouth, but many do get that little energy "high".

Our program produces a MILD ketogenic, or "fat-burning" state. For diets that invoke a SERIOUS ketosis, like the Atkins diet, your carbs are limited to less than 20g per day (not what we would consider balanced). On the 5&1 program, we are eating just about 80g of carbs daily - JUST enough to keep your brain functioning well, and JUST enough to put you into mild ketosis.

You will KNOW that you are in ketosis IF you have been 100% ON PLAN for 3 days. This is because your body only stores enough glycogen to provide fuel for 3 days. Once the glycogen is GONE, after 3 days, you will be in mild ketosis.


Getting Into the Fat Burning State

Arguably, the worst part of being on the program is getting into FB. Our bodies have done what they’ve always done for millions of years – they’ve adapted to life as they know it. Our lives have led to us being overweight by indulging in bad foods in bad quantities. Our bodies are now used to that type of existence. Introducing a new nutritional paradigm (ketosis) to our bodies will necessitate it’s adapting to the new condition. This adaptation is stressful for the body and we will feel the effects.

First, your body will notice a dramatic drop in caloric intake at first. We’ve gotten our bodies used to abundant calories and carbohydrates for long periods of time or to an up and down pattern of calories/carbs which our bodies see as “feast or famine”. Either way, when we take the calories/carbs away, our bodies will react:

    1. Hunger – you’re going to feel hunger because your body is used to having more than it has now. Not atypical for dieting in general.
    2. Fatigue – you’re taking in dramatically less fuel (food) than you used to and your body will probably try to compensate by getting you to slow down your expenditure of energy. It does this by decreasing your metabolic rate. This can make you feel tired, even dizzy. It’s a type of warning that your body’s giving you saying “if you don’t get some food, I’m going to start burning fat!”
    3. Headache – some report headaches associated with “carbohydrate withdrawal”. Whether it’s truly withdrawl or not, I don’t know. However, it certainly seems that way to those who suffer its effects. The typical headache relief methods (ibuprofen, acetaminophen, aspirin) are allowable while on Optavia, however your stomach may seem more sensitive to them because it’s no longer loaded with food. Try to use such products soon after having a meal and drink plenty of water.
    4. Irritability – when you're hungry, tired and/or have a headache…you can be understandably irritable. Try to keep in mind that you may be more inclined to react negatively to things during this short time and don’t go off on those who don’t deserve it.

The good news is that this transition generally lasts only 2-4 days. Once you’re in Fat Burn, you’ll feel a difference in your energy level. It will go up significantly as your body begins to enjoy having an alternative fuel source – fat stores!


Being in Fat Burn

As the ketones pervade your bloodstream to supply the cells with energy, your state of Fat Burn begins to manifest some side effects. Some of those side effects are disquieting, but they’re not bad for you.
Ketones will show up in your urine, which are sometimes able to be detected with Ketostix, but the state of ketosis that OPTAVIA evokes is so mild that often such tests won’t show a positive result on the Ketostix.

One of the three types of ketones is permeable to the lungs and can pass from the blood through the lung walls and becomes incorporated into your exhalations, the same way that carbon dioxide passes out of the body. This can cause “ketosis breath” and a slight metallic taste in the mouth. This is unpleasant, but can be easily overcome with frequent brushing of teeth (a few times a day) and sugarless gum/mints.

Menses can also be affected while in ketosis. Your cycle may be disrupted or cease all together. While this is an odd occurrence for a woman, it is not completely unexpected while in this state.

Happily, once you're in Fat Burn, your hunger dissipates, and you get the best of both worlds: faster weight loss AND reduced hunger. You may occasionally feel hunger while in Fat Burn, but it should be more mild than normal. Since you’re eating every few hours, you shouldn’t feel that gnawing sensation associated with hunger prior to being in ketosis. As your body adapts to the new circumstances, it may even develop an internal clock that will make you mildly hungry right around meal time. For some, there is no hunger at all and people need to remember or even be reminded that they need to eat!

Another side effect for some is an increased sensitivity to cold. Hands and feet can be particularly effected. I am normally very hot blooded, yet my hands and feet became ice cold when in Fat Burn. Hot drinks (tea, coffee, Optavia cocoa/mocha/cappuccino), sweaters, heat packs, etc can all help with this.

Breaking Fat Burn

Staying in Fat Burn revolves around keeping your body from getting excess carbohydrates. If your body comes to the conclusion that there are enough carbohydrates available to use as its main fuel source, it will end the Fat Burn state and resume using carbohydrates. This crash out of Fat Burn has some side effects as well:
  • Hunger – your body will assume that since you’re getting enough carbs to end Fat Burn, there must be ample food available. Coming out of Fat Burn and having food available is exactly the type of situation that the body has adapted for over the millennia - “Feast or Famine”. Now, it sees it as a time to feast so that you can replenish the glycogen that you depleted while getting into Fat Burn. That replenishment requires more fuel – more food! Therefore, your body tells you to eat, eat and eat. You’ll be almost insatiably hungry.
  • Immediate and dramatic weight gain – As your body restores its glycogen, you’re gaining weight…quickly. Several pounds in a period of a couple days is not uncommon.

Resuming Fat Burning

If you fall out of Fat Burn for some reason, the best thing to do is to start working to get right back in it. Follow the program as if you didn’t do anything to fall out.

If you “cheated” and had a candy bar or a hoagie or cookie or a slice of bread or whatever, resume the program as if you hadn’t had it at all. Keep on your meal schedule and get in your 5 Optavia meals and a Lean and Green. Don’t abandon the day, weekend or week by just giving up on it because you’ve “screwed it up”. Just get right back into the program immediately!

Doing this helps to significantly reduce the amount of time it takes to get back into Fat Burn. The longer you stay out of Fat Burn, the longer it takes to get back into it. So, hop right back on the wagon! 

Here’s a video to explain a bit about FAT BURN with Doug Wood: 

Bottom line? To be in a state of Fat Burn, you need to be 100% on plan. If you aren't, you will still lose weight (because you'll be eating fewer carbs every day than normal) - but it will be more slowly, and hunger and cravings are likely. The more CARBS you eat over 100g, the less BODY FAT your body will metabolize as fuel. And since fat carries 3500 calories per pound of energy, it is high octane fuel!

If you eat lots of extra fat- 1 cup of nuts, 1 lb of cheese, an entire avocado- you WILL stay in ketosis, but your body will metabolize the "free" fat because it is more easily accessed than your stored body fat. This could lead to slower weight loss, or a plateau. *This is still a better option than indulging in too many sugary treats!