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Thread: Fruit timing, Steak day?

  1. #1
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    Fruit timing, Steak day?

    HI Leez,

    I hope you are doing great. I have 2 questions.

    1. I am .4 over my LDW, but I have really bad back pain and swelling. I am not sure if I should do a steak day or wait for things to settle down tomorrow? The only odd thing is I was hungry right before bed so I ate some cheese and Greek yogurt. I usually do not eat after dinner. I have not eaten anything iffy, It is P3 Day 9. I just don't want to do a steak day if I can settle down by tomorrow on a high protein/lots of water day. What do you think?

    2. I am a bit confused about carb timing. I read with great interest some of your posts about having a carb meal in P4 and beyond and separating carbs from Fat and i think protein? Is that correct? Does that apply to fruit as well? Should fruit be separated from protein and fats? If so, how long should the separation be?

    Thank you for answering my questions.

    Warmly,
    RK
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  2. #2
    Chief Moderator (my happy place :) Leez's Avatar
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    Are you .4 over LIW or 2.4 over LIW? Its not clear from your post, since you are seem to be considering a steak day.

    If .4 over, you don't need to do anything.


    If 2.4 over, since you know you have pain/inflammation plus an odd eating schedule, you can wait a day to see if that comes down. A high protein day will generally bring you down about a pound if you want to try that.

    To explain the strategy of separating starches and fats (these are the basic THM principles): You always include protein, but alternate your fuel source either to fats or starches. Since low glycemic vegetables are technically carbs, its can be confusing to think of that fuel source as carbs....better thought of as starches/sugars.

    Fruit is best eaten with protein to blunt blood sugar spikes. If you are having fats with your protein, then the fruits you include are best kept to berries or a kiwi. Any fruit can be part of a starch-fueled meal.
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    HI Leez,

    Thank you for your reply. I am 0.4 over my LIW. My understanding is that a high protein day is just protein, no fruit or veggies?

    Thank you also for your reply about the fruit. Now I understand! So keep Fruit, veggies and other carbs away from fats.That helps. I like berries so that is good to know too. I remember reading in the original manuscript about separating carbs and fats, just didn't get the real life application. How far away do you separate them? 2 hours? or???

    Thank you again.

    Warmly,
    RK
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    Chief Moderator (my happy place :) Leez's Avatar
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    I don't understand why you are considering a correction if you are only .4 over LIW. Its usually a mistake to correct when you don't need to. It can set up a snow-balling pattern.

    A high protein day is not a no-vegetable day. It is fine to have lettuce or celery with your meal. So for instance lunch might be tuna salad with mayo and celery and dinner might be a nice steak with small greens salad topped with 1 carb dressing. You would not have fruit on a high protein day. Be sure to keep your calories up, as this correction is not about less calories causing weight loss. Eat the whole can of tuna and have a big portion of dinner protein.

    In your fat/starch separation, it is not necessary to have a complete separation. You can have about a tsp of fat with the starch meal, and about 6 grams starch with a fat meal (like one low carb tortilla). The little bit of fat helps you use the nutrients in your meal, and the 6 or less grams of starch isn't enough to derail your low-starch meal.

    You want to aim for about 3-4 hours between meals.
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    HI Leez,

    Wow this is my total bad. I must have Monday Brain.

    I am 0.4 over my window, so 2.4 up from my LIW. I completely apologize for causing that confusion....
    I wish I was only .4 up ha ha.

    Thank you and so sorry,
    RK
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    Chief Moderator (my happy place :) Leez's Avatar
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    No problem, confusion happens.

    What did you decide to do?
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    HI Leez,

    So sorry again about yesterday. I tried doing a high protein day, but now I am still up 2.3 pounds so .3 pounds above my window. My back is killing me and I think I am going to just eat a normal P3 today and see what happens. Then I will do a steak day tomorrow if I am still up. I drank a lot of water yesterday so I am surprised. I may have eaten a bit more cheese than I should have...

    What do you think of this plan Leez? I am just worried to go 2 days without fruit with my thyroid...

    warmly,
    RK
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  8. #8
    Chief Moderator (my happy place :) Leez's Avatar
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    You can do the apple with your steak.

    Missing a day or two of fruit shouldn't stress your thyroid very much. Its long term avoidance that is the problem.

    If cheese is not a problem for you normally, it shouldn't be a problem on a protein day, although those do seem to work better if its just plain meat and green stuff.

    Since inflammation is ongoing, you may not be able to bring the scale down even with a steak day. I think I would just eat plainly (but include your fruit) until you get past the pain and see what happens. It doesn't make good sense to stress your body further with manipulated eating.
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    Thank you Leez,

    I will keep that in mind for the next protein day. I am making sure to drink my water to flush everything out. Fingers crossed that tomorrow is better.

    Warmly,
    RK
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  10. #10
    Chief Moderator (my happy place :) Leez's Avatar
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    If you are not already doing these: Ginger and turmeric are anti-inflammatories. Adding a squeeze of fresh lemon to your water will alkalinize it, making it more efficient at flushing your tissues. Alkaline water is also anti-inflammatory. Step up your fish oil, avocados and olive oil and avoid processed foods as much as possible. (They almost always contain inflammatory vegetable oils).
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    Thank you Leez! Those are some wonderful tips. I was doing the ginger, and I avoid processed food, but I can definitely do the other things! Thank you again!

    Warmly,
    RK
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    Quote Originally Posted by rkthin View Post
    Thank you Leez,

    I will keep that in mind for the next protein day. I am making sure to drink my water to flush everything out. Fingers crossed that tomorrow is better.

    Warmly,
    RK
    If you can stand it, you may try an all day "liquids only" fast day with no food and an Epsom Salt Hot Bath. Sometimes this is the only way I can stop the inflammatory gain, and bring myself back down to LDW range (by dropping 3-5 lbs) when steak or protein days don't work.
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